Here are the full-range stretches that pickleball players do: Shoulder stretch. Stand with your feet shoulder-width apart and bring one arm across your chest. Use the other arm to gently pull the elbow of the outstretched arm towards your body. Hold for 20–30 seconds, then switch sides. Wrist stretch. Extend one arm in front of you with your palm facing down, and use the other hand to gently pull your fingers back towards your wrist. Hold for 20–30 seconds, then repeat with the other arm. Leg and hip stretch. Stand with your feet hip-width apart and take a long step forward with one foot. Bend your front knee and lunge forward until you feel a stretch in your hip and thigh muscles. Hold for 20–30 seconds, then switch sides. Hamstring stretch. Sit on the ground with your legs straight in front of you. Reach for your toes and hold for 20–30 seconds. Lower backstretch. Lie on your back with your knees bent and your feet flat on the ground. Slowly bring your knees towards your chest and hold for 20–30 seconds.