Warm & cool routine

Warm (5 min)

• Walk to mailbox and back
• Arm circles and hip openers
• One practice hinge with empty hands

Cool (5 min)

• Slow walk
• Calf and chest stretch 20 sec each
• Water and sit—don't collapse on couch instantly

Skip myths

Static stretch cold back before heavy lift—often less helpful than warm walk and hinge rehearsal.