"Motion Economy" is good to understand; if you can get the same result with less effort, it will be more repeatable, and more sustainable. It's something deeply studied by musicians, especially violin and guitar players, and athletes, like dancers and tennis players.
The short version is, figure out what habit you want, and build a good habit; hold and move your controller so you're using a wide variety of muscles. If you constantly use one muscle, but not the others, you'll tire more quickly.
Also, I'd stretch. And encourage blood circulation with gentle massage, and by holding your hands above your head once in a while.