The 4-Minute Dynamic Warm-Up for Athletes
Before training or competition, moving the joints through their range warms the body better than holding long stretches. Four minutes is enough to arrive ready.
This tip is scheduled for Saturday 12 December 2026 — you’re early. It’s all here already; enjoy.
How to do it
- March on the spot for 30 seconds, lifting the knees.
- Leg swings: hold a wall and swing one leg forward and back 10 times; switch.
- Arm circles: 10 forwards, 10 backwards.
- Lunges on the spot: 6 on each side.
- Hip circles: 5 each way.
- Finish with 3 slow Sun Salutations or the first movements of your sport.
Want help doing this properly?
Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.
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