A shoulder rehab routine for pickleball players using household items. Three movements: scapular retractions on hands and knees, rotator cuff rotations with a pillow and wine bottle, and overhead lifts from the ground. Slow, controlled reps build stability and power without gym equipment.
If you play pickleball or you have a sport where you use your shoulder, pay close attention. In this video, I'm going to show you exactly how to rehab and structure that shoulder so it doesn't get injured doing your sports. And I'm only going to use household items. The first move we're going to do is scapular retraction. So our goal is to get our shoulder blades to squeeze together and then push apart. We're going to use the floor for this one. So I'm going to put my hands on the floor in a quadruped position. Keep my head neutral. I'm going to squeeze my shoulder blades together and then push my shoulder blades around my rib cage. Now, when I'm doing this, you don't want to have a lot of bend in your elbows. You just want to move the shoulder blades. Think of the shoulder blades like the foundation of the shoulder joint itself. If those are off, then the whole entire structure of the shoulder is off as well. So for the second movement we're going to do, we're going to do a rotator cuff movement. Now you're going to use your elbow in perfect alignment with your side and put a small pillow underneath it. You'll have a pillow underneath your head so that your spine is in alignment. And we're going to use a lightweight like so. You're going to rotate back and forth nice and slow and do 2 sets until fatigue. Now, if this bottle is too light for you, then move it up. Then you can do a wine bottle. Add a little bit more weight. Maybe the wine bottle isn't heavy enough. Maybe you have a heavy glass whiskey bottle lying around, or maybe you just use a heavy champagne bottle. Either way, you want it to be light and you want to go real, real, real slow to activate the stability in that rotator cuff. For your third one, we're going to do handcuffs. Now, in the gym, I like to use weights for this, but we're going to use what we have lying around— bottles of alcohol. Again, this is an awesome exercise for every single part of your shoulder. It'll help you stabilize and strengthen. First movement you're going to do is put your head into the ground. You're going to lift up, hands behind your head, come up and over the bottles. And around your back. Lift up. As promised, we're doing this for people at home, so you won't necessarily need weights, dumbbells, bands, or anything to still get shoulder relief. You could do this right now from your home as long as you also drink alcohol and are cool. Now, even all those— go ahead and test your shoulder out. Whatever strike you're doing on the ball, it should feel powerful, strong, and stable, and not have any kind of pinching pain. You're welcome.
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