genuinely didn't rate warm-ups until this happened

Right so I pulled something in my hip flexor like three weeks ago and my physio friend basically told me it was 100% because I skip warm-ups. I'm that person who gets to the gym, chucks my bag down and just… starts. No dynamic stretches, no nothing. Straight into it. She made me do a proper 8-10 minute warm-up before my next session and ngl I felt so different going into the actual workout. Like my body was actually ready? I know that sounds dead obvious but honestly I never clocked how stiff I was just launching straight in. What I do now — and I'm no expert so take this with a pinch of salt — is just some leg swings, hip circles, arm rolls, maybe a couple of bodyweight squats to get the blood moving. Nothing fancy. Takes less than 10 minutes and I haven't tweaked anything since. My hip still aches a bit but it's loads better. To be fair I still skip it sometimes when I'm rushing from placement and just wanna get in and out. But I'm trying. Progress not perfection and all that 😅