Avoid Atrophy!Movement breaks and stretching
Dynamic warm-up practice — article adaptation
1 round · about 5 min each
Inspired by NYT reporting: https://www.nytimes.com/2026/01/26/well/move/mobility-flexibility-workouts.html . Roundup warm-up idea; our own smaller dynamic sequence, not the linked nine-minute warm-up. Our selections, targets and timing are draft adaptations, not a reproduction, treatment plan, reviewed dose or publisher endorsement.
Round 1: No equipment listed. Equipment: Sturdy chair.
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Get reminders for this routineThe rounds
Adapted movement practice
Rest as needed; time is an estimate. Use stable supports and manageable weights. Stop for pain, dizziness or unusual breathlessness.
- March in place60 sec
No equipment listed.
How to do it
Stand tall and march on the spot, lifting your knees and swinging your arms. Hold a chair or counter if you want support.
Find a video - Shoulder rolls10
No equipment listed.
How to do it
Lift your shoulders toward your ears, roll them back and down in a slow circle. Reverse direction halfway through.
Find a video - Leg swings6 each side
Equipment: Sturdy chair.
How to do it
Hold a chair or wall. Swing one leg forward and back in a relaxed arc, gradually going a little higher. Switch legs.
Find a video - Hip hinge8
No equipment listed.
How to do it
Stand tall with a slight knee bend. Push your hips straight back, keeping your back flat, until you feel your hamstrings, then stand.
Find a video
Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.