Mind & body

Physio Jake Mulley’s top warm-up moves

Sports physio Jake Mulley helps treat injured athletes and elite footballers who have hip, knee, ankle and spinal injuries. Here, Jake shares a few of his favourite warm-up moves to keep in your locker to help prevent injury and prepare your body for sport.

Published February 22, 2025

Updated August 28, 2025

Posted By

Paul

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Image of a man and a women in a gym doing a lunge

Best for a warm-up

“Many sports involve aspects of running, making it imperative to appropriately stretch,” says Jake. “Here are the dynamic and static stretches I swear by.”

Lunge hip flexor stretch World’s greatest stretch

Lunge hip flexor stretch

1 Start in a kneeling lunge position.
2 Push your hips forwards until you feel a stretch at the front of the hip.
3 Hold that position then return to start.
3 x 30 second holds

World’s greatest stretch

1 Start in a kneeling lunge position.
2 Lift the back knee off the floor to get a hamstring stretch.
3 Return the knee to the floor before performing an upper back rotation with the arm on the side with the leg forward.
3 x 10 reps

Best for a warm-down

“These moves gently strengthen the hamstrings, calves and spine at the end of a workout – improving blood circulation to aid muscle recovery and repair,” says Jake.

Downward dog Cat-cow stretch

Downward dog

1 Begin on all fours with wrists under shoulders and knees under hips.
2 Tuck your toes under and lift your knees off the floor.
3 Straighten your legs, lifting your hips toward the ceiling.
4 Spread your fi ngers wide and hold the position for a few breaths.
2-3 x 30 seconds

Cat-cow stretch

1 Begin on all fours with wrists under shoulders and knees under hips.
2 Exhale and round your spine towards the ceiling, tucking chin towards your chest.
3 Engage your abdominal muscles to support the movement.
4 Inhale and arch your back, allowing your belly to sink towards the floor.
5 Lift your head toward the ceiling
6 Repeat the sequence for several breaths. Feel the stretch and relaxation in your spine.
2-3 x 30 seconds

Best for before a run

“In running, it is essential to prepare the parts of the body that are used to mitigate the risk of injury. These typically are your quadriceps hamstrings, glutes and calves.”

Single leg hamstring bridge hold Clockface lunges

Single leg hamstring bridge hold

1 Lie on your back, bend one knee and dig one heel into the ground.
2 Hold other leg in the air with the leg straight.
3 Push the heel into the ground and lift and hold.
3 x 30 second holds

Clockface lunges

1 Take a step forward with one leg and lunge forward.
2 Repeat to the side and backwards before moving to the other leg.
3 x 3 reps each

Best for racket sports

“Here are some go-to stretches to warm up the upper body for sports such as squash, tennis and even golf, targeting shoulders, upper back, neck and elbows/wrists.”

Thread the needle mobility Shoulder sleeper stretch

Thread the needle mobility

1 Adopt all-fours position but sitting on your heels, have one arm straight out in front.
2 Reach the other arm underneath your body and reach through until you feel a stretch at your upper back.
2-3 x 30 seconds

Shoulder sleeper stretch

1 Lie on your side with the pillow being used for head support if needed. Bring the bottom arm out to the side.
2 Bend your elbow to form an L shape, with your fingers pointing upwards.
3 With your other hand, gently push your forearm downward toward the floor.
4 Press down as far as is comfortable and hold.
2-3 x 30 seconds