Welcome to Your Pickleball Program

Thank you for choosing this program to help improve your performance on the court! This daily routine is designed to strengthen your body, sharpen your reflexes and improve your performance on the court.

What to Expect:

• Each exercise is demonstrated in the videos linked below. Please watch these videos before starting the program to ensure you're performing the exercises with the correct form.

How to Get Started:

1. Find a comfortable, quiet space where you can perform the exercises without interruption.
2. Watch the demonstration videos linked below to familiarize yourself with each movement.
3. Perform each exercise as shown, focusing on slow, controlled movements.

Remember:

If you experience increased pain or discomfort, please consult with a healthcare professional before continuing.

Let's get started on your path to a stronger, healthier back!

Sensory: Make sure you try out each of the different modalities; cold, heat, soft, sharp, vibration to figure out which you will respond best to. Use your chosen modality for 30 seconds exploring the sensation on your low back and spending extra time on the most tender spots. 30 seconds, 3 times per day.

Pelvic Tilts: 15 tilts anterior/posterior and lateral, 3 times per day.

Windshield Wipers: 45 seconds of this mobility drill, 3 times per day.

Sciatic Nerve Glide: 15 flosses, 3 times per day.

Tabletop Heel Taps: 45 seconds of this exercise, 3 times per day.

Suitcase Carry: 45 seconds of holding the weight on each side for this exercise, 3 times per day.