Sequential protocols to prepare your body before any movement session and support a comfortable recovery afterwards.
A structured warm-up and cool-down improve movement quality and support consistent practice over time.
A progressive sequence that increases circulation, raises tissue temperature and prepares joints for the movement patterns you are about to practise. Typical duration: 5–8 minutes.
A gradual deceleration sequence using static and passive stretches that may help ease residual tension and support a comfortable transition back to a resting state. Typical duration: 5–7 minutes.
Follow these steps in order before any functional movement session. Each phase flows naturally into the next.
Begin with 60–90 seconds of relaxed walking in place or around your space. Breathe deeply, letting your shoulders drop and your arms swing freely. This signals your body to shift from a resting to an active state.
1–2 minSlowly tilt your head from side to side, then forward and back. Follow with 8 gentle shoulder circles in each direction. Keep the movement soft and unhurried.
1 minIn a seated or standing position, rotate your upper body gently from side to side 8–10 times. Let your arms follow the rotation. Focus on the mid-back area rather than the lower back.
1 minStand with feet hip-width apart. Perform 8 slow hip circles in each direction, then 10 controlled hip hinges, pushing your hips back and returning to standing. Keep your spine long throughout.
1–2 minShift your weight to one leg, lift the opposite foot and rotate the ankle 8 times in each direction. Switch legs, then perform 12 slow calf raises on both feet to activate the lower chain.
1 minHold a wall or surface for support. Swing one leg forward and back gently, 8 times, then across the body, 8 times. Switch to the other leg. Keep the movement relaxed and fluid, not forced.
1 minFollow these steps after your session. Static holds and slower movement help your body return to a resting state.
Finish your session by walking slowly for 60–90 seconds. Breathe in for 4 counts, hold for 2, exhale for 6. This gradual deceleration supports circulation and calms the nervous system.
1–2 minStand near a wall for balance. Bend one knee and hold your ankle behind you. Keep your supporting knee soft, pelvis neutral. Hold 30–40 seconds each side.
1 minSit on the floor with both legs extended. Reach toward your feet while maintaining a long spine — avoid rounding your lower back. Hold 30 seconds. For a lighter version, bend one knee at a time.
1 minKneel on the floor, sit your hips back toward your heels and extend your arms forward along the floor. Rest your forehead down. Hold for 40–60 seconds and breathe steadily into your lower back.
1 minLie on your back, draw one knee to your chest, then guide it across your body to the opposite side. Extend your same-side arm out to the side and turn your head the other way. Hold 30 seconds each side.
1 minThese simple practices support your body on rest days and between active sessions.
Staying well hydrated is part of everyday self-care. Small, regular amounts throughout the day are generally easier to maintain than large quantities at once.
A short walk, gentle stretching or a 5-minute mobility sequence on rest days keeps circulation active and supports gradual adaptation without placing additional demand on your body.
Consistent sleep patterns allow your body to process each session fully. A regular sleep schedule — even on non-training days — is one of the most practical recovery tools available.