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Why Warm Up Before Working Out? What is the Best Warm-up Routine?

by Julie Zuleger, Ph.D., CSCS, RYT-500, LMT

Published on 05/29/2025

Ever feel like your muscles are a bit… sleepy before a workout? You’re not alone! Skipping a proper pre-workout warm-up is like trying to start a race with cold tires – you’re just not going to perform at your best, and you’re significantly increasing your risk of injury.

Why Warm Up Before Working Out? What is the Best Warm-up Routine?
Photo by Ketut Subiyanto

Why Warm Up?

Think of your muscles like rubber bands. When they’re cold, they’re stiff and less elastic, making them prone to snapping under stress. A proper warm-up gradually increases your body temperature, boosts blood flow to your muscles, and improves their elasticity. Other benefits include:

  • Reduced Risk of Injury: By gently preparing your muscles and connective tissues, you significantly decrease the likelihood of strains, sprains, and tears.
  • Enhanced Performance: Warm muscles are more responsive and powerful.
  • Improved Flexibility and Range of Motion: Dynamic stretches and Tiger Tail tools help lengthen muscles and improve joint mobility, allowing for a greater range of motion during exercises.
  • Mental Preparation: A warm-up isn’t just physical; it’s mental too. It gives you time to focus on your upcoming workout, mentally prepare for the exercises, and establish that crucial mind-muscle connection.

What are the benefits of warming up with a handheld foam roller?

  • Increased Blood Flow: Rolling with a Tiger Tail Foam Roller helps stimulate blood circulation to your muscles. This increased blood flow delivers vital oxygen and nutrients, preparing them for the demands of your workout.
  • Increased Flexibility Without Compromising Performance: Worried that pre-workout stretching might weaken you? Research by Cheatham et al. (2015) and Wiewelhove et al. (2019) indicates that foam rolling pre-workout can effectively improve short-term flexibility without negatively impacting muscle performance.
  • Muscle Activation: By applying pressure and rolling along your muscles, you help to wake them up and improve communication between your brain and your muscles. This neuromuscular activation is key for optimal performance and injury prevention.
  • Breaking Up Muscle Knots and Tension: Tight muscles can restrict movement and hinder performance. The Tiger Tail Foam Roller allows you to target those pesky muscle knots and areas of tension, helping release them and restore proper muscle function.
Tiger Tail Foam Rollers: The Long One 22", The Original 18", The Roadster 11"

The Tiger Tail Original Handheld Foam Roller is available in three lengths: 11”, 18”, & 22”. Each is designed for varying levels of muscle coverage and portability.

What is the Best Warm-Up Routine? Cardio - Stretching - Rolling

Here is a dynamic warm-up incorporating muscle rolling with The Original 18” Tiger Tail handheld foam roller, designed to prepare your body for a variety of activities:

  1. Light Cardio (5 minutes):Begin with light aerobic activity like jogging in place, jumping jacks, or high knees to increase your heart rate and body temperature.
  2. Dynamic Stretching with The Original 18” Tiger Tail (8-10 minutes):
    1.  
Calf Roll and Ankle Mobility
Roll the calf with the muscles relaxed
  • Calf Roll and Ankle Mobility:
    • Roll each calf (1 minute per leg).
Perform Calf Raises
Calf raises
  • Perform calf raises (10 repetitions)
    • Start in a standing position with feet hip-width apart.
    • Slowly rise onto the balls of the feet, lifting your heels off the ground.
    • Hold this position for 1 second and return to the starting position.
Roll the Quads
Roll the quads
  • Thigh Roll:
    • Roll the muscles in the front of the thigh (quads) with The Original 18” Tiger Tail handheld foam roller (1 minute per leg).
Calf Roll and Ankle Mobility
Roll the hamstrings
    • Roll the muscles on the back of the thigh (hamstrings) with The Original 18” Tiger Tail handheld foam roller (1 minute per leg).
  • Squats:
    • Perform 10-15 bodyweight squats.
      • Stand with your feet about shoulder-width apart (or a little wider), and let your toes point out just a tiny bit. Stand tall, lift your chest, and hold The Original 18” before your body.
      • Push your hips back and bend your knees. Keep your heels glued to the floor and your back straight.
      • Aim to go down until the tops of your thighs parallel the floor (or even a bit lower if it feels comfortable). Ensure your knees go in the same direction as your toes, and don’t round your back. Push through your heels to stand back up. Keep your core engaged and back straight as you come up and squeeze your glutes at the top!
  • Shoulder and Torso Rotation
    • Roll the shoulders with The Original 18” Tiger Tail for 1 minute on each side.
    • Perform shoulder and torso rotations.
      • Start on all fours with the shoulders directly over the hands and the hips over the knees.
      • Inhale and as you exhale, lift one hand and gently twist your torso towards that side, reaching your arm towards the ceiling.
      • Inhale as you bring the arm back down underneath the body, allowing the torso to twist.
      • Repeat 10 times and repeat on the other side.
Roll the Lower Back
Roll the Lower Back
  • Low Back Dynamic Stretch
    • Roll the lower back for 1 minute.
  • Perform Dynamic Hip Rotations to Stretch the Lower Back
    • Lie on your back with knees bent and feet flat on the floor.
    • Rotate the hips to the left, bring the hips back to center, and rotate to the right. This is one repetition. Repeat 10 times.

Rolling Tips:

  • Start with light pressure and gradually increase as needed. You should feel a deep tissue massage, but it shouldn’t be painful.
  • Roll slowly and deliberately. Spend more time on areas where you find muscle knots or tenderness.
  • Listen to your body. If something feels wrong, stop.

Conclusion

Warming up is important! Research supports the effectiveness of foam rolling to enhance warm-ups. Tiger Tail tools can assist with warm-up and decrease muscle stiffness before activity. This pre-exercise routine enhances flexibility without hindering performance and reduces muscle soreness, optimizing your body for better workouts and lowering the risk of injury.

References

Cheatham, S.W., Kolber, M.J., Cain, M, & Lee, M (2015). The Effects of Self-Myofascial Release Using a Foam Roller or Roller Massager on Joint Range of Motion, Muscle Recovery, and Performance: A Systematic Review. International Journal of Sports Physical Therapy, 10(6).

 Wiewelhove T, Döweling A, Schneider C, Hottenrott L, Meyer T, Kellmann M, Pfeiffer M, Ferrauti A. (2019) A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery. Front Physiol. doi: 10.3389/fphys.2019.00376.

For more information on our awesome tools and programming:

Website: www.tigertailusa.com

Email: [email protected]

Disclaimer: This information is for general knowledge and informational purposes only and does not constitute medical advice. Consult a healthcare professional before starting any new exercise program.

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JulieZuleger

About the Author: Dr. Julie Zuleger

Dr. Julie Zuleger has over 20 years of experience as a Licensed Massage Therapist, Certified Strength and Conditioning Specialist (CSCS), Corrective Exercise Specialist, RYT-500 Yoga Instructor, and Human Movement Specialist. Julie promotes self-care using massage tools and stretching-based programs and teaches continuing education courses for yoga teachers, massage therapists, athletic trainers, strength and conditioning, fitness, and wellness professionals. Julie holds a PhD in Education and is the Director of Kinesiology and Education at Tiger Tail USA.

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