Before sport
Wake up your body before you start
Your body needs preparing before effort: joints mobilised, muscles activated, a pace that rises gently. This routine runs through simple standing movements to wake up your hips and shoulders before you start.
~4 min · 6 movements · standing
High-knee march
0:40Activates the hip muscles and gently wakes up the legs. A simple movement to prepare the body before an activity.
Full arm circle
0:40Takes the shoulder through its full range of motion. Simple but complete for maintaining mobility.
Standing trunk rotation
0:40Unlocks the upper back and waist with a fluid movement. The relaxed arms follow the movement, massaging tension away.
Gate opener
0:40Turns the hip outward, a movement you rarely make during the day. It gets the hip moving before you get going.
Forward-back leg swing
0:40Gently wakes up the hip with a movement we rarely do in daily life. Ideal for preparing the legs before an activity.
Lateral leg swing
0:40Mobilizes the hip sideways — a movement we almost never do. Unlocks the inner and outer thigh.