No matter what you’ve resolved to do, you’ll get more from your movement—and minimize chances of injury—if you get your body ready to go with a dynamic warm-up. And because recovery is crucial to physiological and mental growth, not to mention future performance, be sure to end with a proper cool-down. Not just any movement will do, though. These four warm-up moves activate your tissues and nervous system with resistance and rotation so that you’re ready for body-weight or loaded movement in all directions. These four cool-down moves release the chemical byproducts of movement that build up in your tissues and balance your sympathetic and parasympathetic nervous system activity to help regulate hormones and processes that are essential to recovery and growth.
Perform each movement for 60 seconds.