Well this will turn all your ideas about your regular game or workout warm-up upside down!

Warming up for a game? Prepare to learn you've been doing it all wrong. We all have, warns Science Alert.

According to James Zois from Victoria University's School of Sport & Exercise Science, static stretching will not improve your performance - it will actually make you perform worse! To the tune of some 11 per cent compared to the preferred option - which is dynamic stretching.

"It's an epidemic: I see it at almost every AFL club, tennis match or international soccer event were athletes are stretching on the sidelines just prior to playing," he said. "People just aren't getting the message."

He says that while there is a role for static stretching to loosen injuries and stiffness, it just doesn't belong within an hour of high performance.

Yep - my world - upside down - right there.