5 Dynamic Exercises To Reduce Stiffness & Improve Movement

Are you familiar with this feeling after a tough padel match?

That feeling of soreness and stiffness after a match isn't something you just have to live with—it's a signal that your body is ready for some focused recovery and mobility work.

Padel is an explosive sport that puts a lot of stress on key areas of the body, and if you want to perform at your best and avoid those nagging aches, it’s time to prioritise post-match recovery and better mobility.

Scroll down to see a series of dynamic exercises I’ve curated to help you reduce post-match soreness, improve your range of motion, and build the physical resilience needed to dominate the court.

Below you will find 5 dynamic exercises that target key area’s of the body used during your matches

How to Use This Routine:

• Before Your Match: Add these dynamic movements to your pre-game warm-up to prime your body for action.

• After Your Match: Complete the routine within 45 minutes of finishing to help kickstart recovery and reduce stiffness.

• Daily: For the best results and a significant improvement in your overall mobility, aim to do this routine every day.

Instructions: Perform each exercise for approximately 30-40 seconds or 10-15 reps per side (if applicable), focusing on smooth, controlled movements until you begin to feel looser.

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