Welcome to Vickleball! - Fitness & Injury Prevention

Morning & General Routines

• 15 Minute Morning Stretch Routine: A comprehensive, longer-form session to start your day with full-body flexibility.

• 5 Great Stretches: A curated selection of high-impact movements for general maintenance.

• 4 Morning Hip/Back Exercises: A quick, focused routine to wake up your spine and hips upon waking.

• Various Stretches: An assortment of different flexibility exercises for general use.

• 3 Stretches For Hips That Feel Good: Gentle movements designed specifically for immediate hip comfort.

• How To Release Tension In Your Hip Flexors: Targeted techniques to ease tightness in the front of the hips.

• Loosen Your Glutes In 3 Minutes: A rapid, efficient session for releasing the gluteal muscles.

• Stiff Hips: A routine specifically for those experiencing significant lack of mobility in the hip joints.

• Piriformus Muscle Warmup: Preparatory movements focusing on the deep gluteal area.

• Piroformus Exercises: Dedicated drills to strengthen and stretch the piriformis muscle.

• Tight Piriformise Exercises: Specific movements to address tension in the piriformis region.

• Low Back Pain Mobility (Core & Hip Strength): Exercises to improve core stability and hip flexor strength to reduce lower back pain.

• Unlock Your Lower Back: Movements designed to decompress and mobilise a stiff lower spine.

• Lower Back Exercises: Focused drills for strengthening and supporting the lumbar region.

• Sciatica Warmup: Gentle exercises aimed at alleviating nerve-related pain through the back and legs.

• Tight Hip & Back Stretch: Combined stretches that address the interconnected tension between the hips and spine.

• Full Pickleball Workout: A complete exercise regimen tailored for the specific physical demands of pickleball.

• Tennis Elbow Warmups: Forearm and elbow preparation to prevent injury during racquet sports.

• Knee Exercise: Specific movements intended to improve the health and function of the knee joint.