5 Essential Shoulder Stretches Every Senior Pickleballer Needs

Eleanor winced as she reached for the pickleball, her shoulder protesting with a sharp twinge. At 68, she'd become a fixture on the Sun City courts, but lately, that nagging shoulder pain threatened the game she loved. Her doubles partner, Tom, noticed immediately.

"Shoulder acting up again?" he asked, lowering his paddle.

Eleanor nodded. "The doctor says it's just normal wear and tear, but it's getting harder to ignore."

"Before my rotator cuff surgery last year, my physical therapist gave me some stretches that saved my pickleball career," Tom said. "Maybe they could help you too."

Eleanor's story isn't unique among us senior pickleballers. Our shoulders bear the brunt of every serve, dink, and power shot. But with the right stretching routine, we can keep playing the game we love with less pain and more power.

The Five Stretches That Saved Tom's Game

1. The Across-Body Stretch

Tom demonstrated, pulling his right arm across his chest with his left hand. "Hold for 30 seconds on each side," he explained. "This targets the posterior deltoid—that's the muscle that's often stiff after a day of pickleball."

Eleanor felt immediate relief as the tight muscle relaxed under gentle pressure.

2. The Doorway Stretch

"This one's perfect for before a match," Tom said. "Stand in a doorway, raise your arms to the sides like a goal post, place your palms against the doorframe, and lean forward gently. You'll feel it right across your chest and front shoulders."

Eleanor could feel this one opening up her chest, creating more freedom in her shoulder joints.

3. The Arm Circles

"Start small," Tom advised, demonstrating slow, controlled arm circles. "Then gradually make them larger. Ten in each direction does wonders for warming up the rotator cuff."

Eleanor followed along, feeling the gentle mobilization of her shoulder joint.

4. The Towel Stretch

Tom grabbed his court towel, holding it behind his back with both hands. "Gently pull upward with your top hand. You'll feel this one deep in your shoulder. Switch arms after 15 seconds."

Eleanor felt this one target areas she didn't even know were tight.

5. The Thread the Needle

"Last one requires getting on the ground," Tom warned. "But it's worth it." He demonstrated the yoga-inspired pose, threading one arm under the other while on hands and knees. "This one got me through months of recovery."

The Game-Changing Results

Two weeks later, Eleanor and Tom faced the club champions in the senior tournament finals. On match point, Eleanor reached high for a lob that, weeks earlier, would have sent pain shooting through her shoulder. Instead, she connected perfectly, sending the ball just beyond her opponent's reach.

"That stretching routine has been life-changing," she told Tom as they celebrated their unlikely victory. "I almost forgot what it was like to play without pain."

For senior pickleballers, shoulder health isn't just about avoiding injury—it's about preserving our ability to play the game that keeps us active, social, and young at heart.

Try Tom and Eleanor's routine before your next match. Your shoulders will thank you, and your pickleball game might just reach new heights—even if your knees aren't what they used to be.

Remember: Always consult your doctor before starting any new exercise routine, especially if you have existing shoulder issues or recent injuries.