Warm-ups are often rushed or skipped. A targeted warm-up primes the nervous system, lubricates joints, and prepares connective tissue. This article demonstrates several gentle routines to be done in under 10 minutes to lift performance and lower injury risk.

Simple dynamic movement

Use dynamic movement patterns that mirror the main activity — leg swings, arm circles, and controlled lunges. Keep it dynamic, not static.

Integrate breathing

Align breath with movement: easy inhales and slow exhales during controlled motion help steady the nervous system and prepare the body for more intense work.

Tags: warmup, mobility, performance