Rolling around on the floor with foam tubes is a terrific pre-workout protocol. If you've never done self-myofascial release before, it can be pretty uncomfortable (especially if you're sore or you've got tight joints and tendons). But it's worth the effort. 

Foam rolling helps mobilize your fascia, the connective tissue surrounding your muscles. If you use a foam roller regularly, you’ll have greater range of motion and less pain during your training; you’ll also be less likely to get injured.

Add five to 10 minutes of foam rolling after your warmup but before your workout, and you should see results almost immediately. These are the 10 best foam roller moves for your entire body.

Gunnar Peterson is a Beverly Hills-based personal trainer who works with professional athletes and celebrities. Follow him on Twitter.