From desk to court: What pickleball reveals about your daily posture

Published on 27 May 2025

Why the way you sit at work could be sabotaging your game.

It is a sound heard in sports halls across Singapore: The “pop-pop-pop” of a pickleball being thwacked by a racket, as players dash across the court in a game that is gaining popularity among all ages. But what many may not realise is that what you do off the court – especially at your desk – shows up on the court.

“If your form is not proper, you won’t be prepared when you’re receiving the ball and you won’t be able to play the game in the most efficient way possible,” said Ms Lisa Toh, Physiotherapist at Alexandra Hospital.

How office posture undermines your pickleball game

For many office workers, a day spent hunched over laptops leads to more than just stiff shoulders – it builds postural habits that carry over to the court.

“Many of these habits are transferred from daily life,” said Ms Toh. 

One of the most common issues is hunched shoulders, which shortens your reach and makes overhead shots awkward. Poor knee alignment is another frequent mistake that affects movement and stability during a game.

Ms Toh explained that long hours at a desk often leads to a forward head posture, with the head jutting forward – a posture that can follow you into your game.

“If you’re playing a game with your neck constantly forward, it will likely lead to postural related pain,” she said.

In addition to posture, muscle strength plays a role, too. Weak hips or knees can cause the knees to cave inwards during side-to-side movements or lunges, reducing your power. Conversely, knees that are too straight, or hyperextended, make it harder to load force onto the legs effectively.

Whether you are a beginner or seasoned player, paying attention to form helps you play better and stay injury-free.

Dynamic vs ‘good’ posture

If desk-bound habits are affecting how we move on the court, what does good posture actually look like?

Rather than fixating on one ideal posture, Ms Toh advised, “We should be choosing a posture that’s comfortable and does not cause us any pain.” 

Trying to hold a fixed position for too long – even if it looks correct – can backfire.

“If we try to sustain a certain posture that’s not right for us, it may lead to issues like muscle soreness, pain or stiffness,” she explained. What is more important is to keep moving.

Ms Toh added, “We should be active and change our posture regularly instead. For instance, shifting your posture every 30 minutes while sitting at work can help prevent long-term issues.”

The same principle applies on the court. In pickleball, your posture should be dynamic and ready for movement, not stiffed or forced.

To maintain a relaxed stance that allows for quicker reactions and reduces unnecessary strain, Ms Toh recommends the following:

• Keep your knees slightly bent to stay agile
• Hold the paddle in front of your chest with your elbows relaxed
• Keep your wrist in a neutral position, not flexed
• Do not grip the paddle too tightly – a light grip gives you better control
• Angle the paddle slightly to the side, for smooth transitions during play

When posture and form are ignored, it is not just your performance that takes a hit – your joints might, too.

While Ms Toh has not seen pickleball-specific injuries in her practice, she noted that the fast-paced movements can trigger common sports-related injuries. Side-to-side movements and sudden changes in direction can lead to knee ligament ruptures or meniscus tears. Repeated overhead swings may also cause shoulder pain, rotator cuff strains or even elbow injuries.

Stretch smarter, move better

Like any physical activity, stretching before and after play is key – but the type of stretch matters.

Before a game, focus on dynamic stretches to get your heart rate up. Recommended exercises include:

• Arm circles
• Torso twists
• Leg swings to loosen the hip

After the game, ease your body into recovery with gentle static stretches that support blood circulation and reduce tension. Try these exercises:

• Shoulder stretches
• Standing hamstring stretches
• Child’s pose – a calming yoga posture that helps releases tension in the back

For those who play regularly, it pays to build a foundation of strength between games. Core exercises like planks, and leg-strengthening moves such as lunges or squats, can help you move more powerfully and protect your joints in the long run.

“You have to be consistent with it,” said Ms Toh. “You cannot start strengthening the day before a game.”

Even with good habits, some post-game soreness is to be expected, especially if you are new to the sport. But it is important to know when discomfort may signal something more serious.

If any pain or discomfort persists beyond a few days or worsens during movement, it may be best to consult a physiotherapist or sports doctor before returning to play.

In consultation with Ms Lisa Toh, Physiotherapist, Alexandra Hospital.