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warm-up

The Importance of Proper Warm-Ups & Cool-Downs

When it comes to fitness, most people focus on the workout itself—whether it’s lifting weights, running, playing sports, or doing a high-intensity class. But what you do before and after your workout can be just as important. In fact, proper warm-ups and cool-downs are essential for performance, injury prevention, and recovery.

Here’s why you should never skip these key parts of your routine—and how to do them right.


Why Warm-Ups Matter

A warm-up prepares your body—and your mind—for exercise. Think of it like priming an engine before taking off at full speed.

Top Benefits of Warming Up:

  • Increases blood flow to muscles and joints

  • Raises core temperature for better performance

  • Loosens stiff muscles and improves flexibility

  • Activates the nervous system, improving coordination and reaction time

  • Mentally prepares you for the workout ahead

  • Reduces injury risk by easing your body into motion

Skipping a warm-up increases your risk of strains, sprains, and poor performance—especially during intense or high-impact activities.


What Makes a Good Warm-Up?

A proper warm-up should be dynamic, progressive, and specific to your activity. It typically includes:

1. Light Cardio (3–5 minutes)

Gets your heart rate up and starts the blood flowing—think brisk walking, jogging, cycling, or jumping jacks.

2. Dynamic Stretching

Unlike static stretching (holding a stretch), dynamic stretching uses movement to gently increase range of motion. Try:

  • Arm circles

  • Leg swings

  • Hip openers

  • Walking lunges

  • High knees

3. Sport-Specific Movements

Tailor your warm-up to your activity. A soccer player might do dribbling drills, while a weightlifter might perform bodyweight squats or push-ups.


Why Cool-Downs Are Just as Important

After you finish working out, your body doesn’t just snap back to normal. A proper cool-down helps transition your system back to a resting state—and sets the stage for recovery.

Top Benefits of Cooling Down:

  • Lowers heart rate and breathing gradually

  • Prevents blood pooling in the legs

  • Reduces muscle stiffness and soreness

  • Aids in recovery and flexibility

  • Promotes mental relaxation after intense effort


What Makes a Good Cool-Down?

Your cool-down should last 5–10 minutes and include:

1. Gentle Movement

Slow walking, cycling, or light activity helps your heart rate and breathing return to normal.

2. Static Stretching

This is the time to hold stretches for 20–30 seconds. Focus on the muscles you used during your workout:

  • Hamstrings

  • Quads

  • Calves

  • Chest and shoulders

  • Back and hips

3. Deep Breathing or Relaxation

Incorporate mindful breathing or light yoga poses to signal your body and brain that it’s time to recover.


Bonus Tip: Hydrate and Refuel

After your cool-down, drink water and refuel with a healthy snack (especially after a longer or more intense session). This helps replenish energy stores and supports muscle repair.


Final Thoughts

Warm-ups and cool-downs aren’t optional—they’re essential. They prepare your body to perform, help prevent injury, and promote faster recovery. Just 5–10 minutes on each end of your workout can make a huge difference in how you feel and function.

So next time you hit the gym, the field, or the trail—don’t rush in or run out. Your body will thank you for taking the time to warm up and cool down properly.


Need help building a warm-up or cool-down routine tailored to your sport or injury history? Contact our office at 480-272-7140.

How to alleviate neural tension in neck

Have you recently experienced pain in the neck that travels into the arm and hand? You could be dealing with neural tension. Neural tension occurs when the nerves in a specific area get irritated or compressed. Nerve glides are great exercises that help reduce this tension by creating more space for the nerves, improving blood flow, and promoting healthy movement. Here we highlight glides for three of the main peripheral nerves in the arm and hand.

  1. Median Nerve
  2. Radial Nerve
  3. Ulnar Nerve (the fun one!)

Give each of these a try performing 10-15 repetitions.

These should become more tolerable over time as the effected nerves continue to heal.

3-Way Sciatic Nerve Glide

Have you experienced pain in the low back that travels into the buttock and back of the thigh? If so, you could be dealing with irritation to the sciatic nerve commonly referred to as sciatica. The sciatic nerve is the largest peripheral nerve in the body. Several lumbar and sacral nerve roots exit out each side of the spine and ultimately join together to form the sciatic nerve. With that in mind, there are several areas along its path where the sciatic nerve can become irritated causing this pain that radiates down the back of the thigh.

For recovery and good health, nerves require three main things:

  1. Blood Flow
  2. Space
  3. Movement

A great way to target all three components are nerve glides. The key to these are going to the point of discomfort but not necessarily pushing through it. The goal is for the nerve to gradually desensitize so might notice over time you are able to progress them a bit further before stepping into discomfort. Here we highlight a simple sciatic mobility drill that progresses in intensity throughout. We typically like to prescribe 10 repetitions for each movement, and these can be repeated several times per day. Feel free to give these a try and let us know what you think.

foam roller

Foam Roller : Thoracic Spine Mobility

Why is Thoracic Spine Mobility so Important?

The thoracic spine is the longest segment of the spine running from the neck to the abdomen. It is the only area of the spine that connects to the ribs. ⁣This area of the spine plays a vital role in load transfer between the upper and lower body. It also is a main contributor to rotational movement within the body. Because of this, poor thoracic spine mobility can contribute to issues at the neck, shoulder, low back, and hip. ⁣


How to improve thoracic extension and rotation:

  • Lumbar Locked Rotation
  • Foam Roller
  • Quadruped Thoracic Rotation
  • Sidelying Windmills
  • T-Spine Rotation with Hip Hinge
  • Overhead Wall Pushes⁣⁣

Check out our YouTube Channel and follow our Glendale Locations Instagram page for more information on improving Thoracic spine mobility.

Foam Roller: Thoracic Extension

The foam roller is a great tool to assist in improving thoracic spine mobility.  Most people rolling their spine tend to just go back and forth for several minutes over their spine. This doesn't create thoracic extension.The main objective of foam rolling is to relax the spine over the roller so we get some mobility in the vertebral joints of the thoracic spine. The key is relaxing your spine over the roller in several different segments along the thoracic spine.  Check out our video below on how to use a foam roller to improve thoracic extension.

 

Lumbar Locked Rotation

Lumbar Locked Rotation : Thoracic Spine Mobility

Why is Thoracic Spine Mobility so Important?

The thoracic spine is the longest segment of the spine running from the neck to the abdomen. It is the only area of the spine that connects to the ribs. ⁣This area of the spine plays a vital role in load transfer between the upper and lower body. It also is a main contributor to rotational movement within the body. Because of this, poor thoracic spine mobility can contribute to issues at the neck, shoulder, low back, and hip. ⁣


How to improve thoracic extension and rotation:

  • Lumbar Locked Rotation
  • Foam Roller
  • Quadruped Thoracic Rotation
  • Sidelying Windmills
  • T-Spine Rotation with Hip Hinge
  • Overhead Wall Pushes⁣⁣

Check out our YouTube Channel and follow our Glendale Locations Instagram page for more information on improving Thoracic spine mobility.

Lumbar Locked Rotation

The Lumbar Locked Rotation is not only a good test for identifying limitations in Thoracic Spine Mobility, but it is also a good stretch to help improve t-spine mobility.  This is a self-stretch with the low back in a firm position to increase thoracic spine rotation while stabilizing one side. Get into a quadruped position and sit the buttocks on the heels with the elbows and forearms placed firmly in the floor.  Check out our video below on how to perform this exercise.