Pickleball Player's Posture Fix
Fix the shoulder, hip, and ankle mechanics so you can play longer with less pain.
Pickleball is one of the fastest-growing sports in America, and one of the leading causes of sport-related injury in adults over 40. The quick lateral movements, overhead smashes, and kitchen positioning create specific demands on the shoulder, hip, and ankle. Most pickleball injuries are posture problems that were already there before the paddle was picked up. This 20-video program builds the structural foundation to play more, hurt less, and improve faster.
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Your Program Guide
6 weeks
Program duration
4x per week
Recommended frequency
~19 min
Per session
How to follow this program
Do one session 4 days a week. Each session takes about 11 to 19 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-3: 5 exercises, about 11 minutes. Weeks 4-6: 9 exercises, about 19 minutes. 4 new exercises are added. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 5 exercises each session, about 11 minutes. Focus on learning good form.
Weeks 1-3
5 exercises
about 11 min
Do these 5 exercises each session, about 11 minutes. Focus on learning good form.
Weeks 1-3
5 exercises
about 11 min
Your routine each session
- 1Cervical Retraction
- 2Upper Trap Release
- 3Glute Bridge
- 4Single-Leg Balance (Eyes Open and Closed)
- 5T-Spine Rotation
Phase 2ProgressionDo these 9 exercises each session, about 19 minutes. 4 new exercises are added.
Weeks 4-6
9 exercises
about 19 min
Do these 9 exercises each session, about 19 minutes. 4 new exercises are added.
Weeks 4-6
9 exercises
about 19 min
Your routine each session
- 1Cervical Retraction
- 2Upper Trap Release
- 3Glute Bridge
- 4Single-Leg Balance (Eyes Open and Closed)
- 5T-Spine Rotation
- 6Hip Crossover Stretch New
- 7Scapular Wall Slides New
- 8Ankle CARs (Controlled Articular Rotations) New
- 9Cat-Cow New
Short on time? Do just Cervical Retraction, Glute Bridge, T-Spine Rotation, Scapular Wall Slides (about 8 min).
Do any of these sound familiar?
- Shoulder pain from overhead smashes or dinking
- Knee pain from lateral cuts and quick stops
- Lower back pain from forward-lean kitchen positioning
- Ankle instability from court movement
- Elbow pain from repeated dinking motion
- Hip tightness on the dominant side
Why this happens
The root causes behind pickleball player's posture fix.
- Existing thoracic restriction causing the shoulder to compensate during overhead play
- Hip flexor tightness from sedentary lifestyle loading the knee during court movement
- Forward kitchen lean sustained over long rallies compressing the lumbar spine
- Ankle mobility deficits from years of limited movement creating instability on court
Why this works
Most pickleball players come to the sport in their 40s, 50s, and 60s, often with decades of accumulated postural dysfunction from desk work, previous sports, and sedentary living. The lateral demands of pickleball expose every existing weakness. This program fixes the structure first, so the sport doesn't make pre-existing issues worse.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
7 more videos included with purchase.
Unlock all 9 exercises
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Unlock all exercises, $97Frequently asked questions
I'm 55 and my knees hurt after playing. Will this help?
Knee pain in pickleball is almost always a hip and ankle alignment problem. When the hip doesn't load properly, the knee takes the force. The hip work in this program directly addresses this.
I play 4–5 times per week. Is this safe to add?
This program is recovery work, it reduces the structural stress of playing, not adds to it. Done after play, it accelerates recovery for the next session.
I'm new to pickleball. Should I do this before I start or after I've built a base?
Before. Building structural integrity before starting a new sport is the best injury prevention strategy there is.
My elbow hurts from dinking. Is that posture-related?
Pickleball elbow is typically a shoulder and wrist alignment issue. When the shoulder doesn't rotate properly, the elbow compensates on every stroke. The shoulder work addresses this directly.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 9 corrective exercise videos
- Mike explains the pickleball-specific structural patterns behind each movement
- Full demonstration with form cues
- Lifetime access on any device
- No equipment needed
- 30-day money-back guarantee
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