Loosen Up: 4-Week Mobility Reset
Feeling stiff, tight or restricted when you move around the court? Your body might need more than just a warm up. A home based mobility and stretching program designed to loosen up your entire body, improve your range of motion and help you move more freely on court. With this 4-week program, you’ll work through full body mobility, lower body flexibility, and upper body & spinal mobility to release tension and keep your body moving smoothly. Move better. Feel looser. Play more.
About this program
Loosen Up is a four-week mobility and flexibility plan created for the movement demands of padel. Each week includes three complementary sessions: full-body mobility, lower-body mobility, and upper-body plus spinal mobility.
Every session follows a clear sequence: gentle dynamic preparation, controlled active mobility, then relaxed static stretching and breathing. Work periods gradually increase across the four weeks so you develop range and control without rushing or forcing the joints.
Train three non-consecutive days per week when possible. Move within a comfortable, pain-free range, breathe normally, and keep stretch intensity around 3–4 out of 10. Mild tension is expected; sharp pain, pinching, numbness or tingling is a signal to stop or reduce the range. This program supports healthy movement and recovery but is not a treatment for injury.
What you'll achieve
- Improve usable full-body range of motion for padel
- Move more comfortably in low, wide and rotational positions
- Reduce feelings of stiffness through consistent mobility practice
- Develop better control at the hips, spine, shoulders and ankles
- Learn a safe progression from dynamic mobility to relaxed stretching
- Support recovery with longer holds and controlled breathing