Mobility work is not about forcing maximum flexibility. Before training, it can be useful to move joints through comfortable ranges and rehearse the patterns you are about to use.

A five-to-eight-minute sequence might include ankle rocks, controlled hip movements, thoracic rotations, arm circles and slow bodyweight squats. Keep the movements dynamic and easy rather than turning the warm-up into a workout of its own.

Physical activity supports multiple aspects of health, but the right preparation depends on the activity and the individual. A warm-up should leave you feeling more ready to move, not exhausted.

If a joint is painful, swollen or unstable, avoid forcing range and seek appropriate assessment when needed.