Leg day consists of a number of muscle groups—primarily quads, glutes, and hamstrings—but some exercises better target one region over another. Flex both feet to protect your joints. Same here. Valgus knee motion during landing in high school female and male basketball players, Effect of knee position on hip and knee torques during the barbell squat, Kinematic changes using weightlifting shoes on barbell back squat, A preliminary comparison of front and back squat exercises, Comparison of intersegmental tibiofemoral joint forces and muscle activity during various closed kinetic chain exercises, High-and low-bar squatting techniques during weight-training, A Comparison of Tibiofemoral Joint Forces and Electromyographic Activit During Open and Closed Kinetic Chain Exercises, Hamstring activation during lower body resistance training exercises. Posted by 6 days ago. Just for the record, you're not exactly home free with machine movements. An extra large glass of water or two after dinner in the evening(getting up to pee at 2AM is better than having a cramp at 2AM). If you must sit, fidget - move your legs, stretch them, keep them moving as much as possible. 2 comments. Best Post Workout Stretches. Memorize this list of 10 leg-day sins you should never commit. Please let me know what you think or if there is anything I should add or take away. The bottom line is that if you want to build better legs than you have now, you're going to have to challenge them to a greater degree than you currently do. Everyone knows you're not supposed to round your back during a movement, but many people guilty of this sin haven't the foggiest idea they're committing it. Never turn your feet excessively on closed-chain movements. I've also been doing mobility work before lifting. You can safely turn them a little more outward if you take a slightly wider stance. This disparity may explain the high incidence of ACL injuries and hamstring strains. [9-10] Go as low as your body will allow, but once you're at parallel, you're not losing out on too much by not going "ass to grass.". Log in or sign up to leave a comment Log In Sign Up. As you gain flexibility, you can hold each stretch longer for a deeper stretch. A., & Hill, D. W. (2014). A closed-chain leg movement is one where your feet are planted against a solid object, like the floor, rather than hanging in the air. In reality, elevating the heels this way is nothing more than a Band-Aid. Be the first to share what you think! Parallel or lower is ideal, particularly for muscle engagement, but it's not mandatory. Calum's picks for movements that do a better job on the quads include leg extensions, squats, single-leg presses, hack squats, sissy squats, and front squats. 5. The decrease in force output is pretty minimal (below 5%) and only happens after long duration static stretching (and ballistic). Save most of the stretching for after the workout is over 9. Be the first to share what you think! If you're going to do a long bike ride or run a 10K over the weekend, push your leg workout a few days into the week. Heck, even get a workout partner, if only for leg day! © 2020 Bodybuilding.com. Thanks. Stretching after your ride helps maintain your flexibility and potentially reduce the chances of injury. Due to years of contact sports and work out it's a must for rehab. And if you're a beginner, it's almost a rite of passage to have trouble learning to keep your back flat. YMMV. After is manditory. The anterior cruciate ligament injury controversy: is "valgus collapse" a sex-specific mechanism? Likewise, it's tough to go from a hard leg workout to intense cardio. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Ford, K. R., Myer, G. D., & Hewett, T. E. (2003). 9 comments. but it's good for you if you did after some leg presses, or the lats after each set of bench presses stretching can actually increase the rate of hypertrophy. It's ungodly hard, it hurts, and it's definitely no fun. In open-chain movements, like leg extensions and leg curls, your feet are free-floating. http://blog.nasm.org/ces/foam-roll-low-back/. Hold for 30 seconds to a minute, then repeat on the opposite side. The whole thing really got blown out of proportion. Sort by. All rights reserved. don’t stretch a cold muscle before training, and don’t stretch the muscle you are in the middle of training. Dozens!!! When descending deeply on leg presses or lying machine squats, halt the movement before your glutes come up off the pad, because that puts pressure on those lower disks. Because the lower-body musculature is so extensive—four quad muscles, two glute muscles, three hamstrings, and two calf muscles in each leg—topping off your energy stores takes replenishing with carbs, as well as time. Stretching isn't just for your legs -- if you use a computer all day, loosening achy wrists feels great. Fairchild, D., Hill, B., Ritchie, M., & Sochor, D. (1993). Given the pumped state of your legs and elevated lactate levels in the working muscles, chances are high you'll find it difficult to do much of anything in the short term afterward. I'm getting back to the gym today so I will take it easy, do a nice, comfortable warm up, and stretch without trying to push myself further (I have a tendency to try and rush these things and then hurt myself). Here are four leg stretches to improve flexibility and reduce the risk of injury. Hamstring injuries are common among athletes. Just about every version of free-weight squats, as well as the Romanian deadlift, has the potential for rounding of the lower and middle spine. Well, that's exactly what happens when you squat on a heel board—it pushes your knees further forward, thus putting greater stress on them. Stand up and move when you can and stretch … A few brave souls embrace leg day with such passion that if they're able to walk out of the gym unaided, they didn't work hard enough. We've been told that it's a problem when your knees pass beyond your toes because it increases shear stress to the ligaments surrounding the knee. Even doing a few static stretches at the end of a single workout will help with next-day muscle soreness so you won't be moving like a corpse. Leg day consists of a number of muscle groups—primarily quads, glutes, and hamstrings—but some exercises better target one region over another. report. All of these differences affect how we squat, and how far we need to go. Thanks again! Posted by 6 days ago. Everyone knows you're not supposed to round your back during a movement, but many people guilty of this sin haven't the foggiest idea they're committing it. Sore muscles after a workout are typically due to delayed-onset muscle soreness, a natural reaction of the muscles to the stress of strength training. But when you're doing multijoint movements like squats and leg presses with heavy weights, you never want to turn your feet inward or excessively outward because of the amount of pressure that will be absorbed by the knee. If you cannot complete 10 reps on the leg curl, your knee joint may be more vulnerable to injury. You'll feel tension during a stretch… hide. hide. Without your comment I probably would have overdone it and hurt myself. A quick 2-3 minutes whole body foam roll session is plenty though! Either these heel-raisers have limited ankle mobility or they simply don't position they're feet high enough on the sled. Heck, even get a workout partner, if only for leg day! Get flexible! If you've ever gone dancing over the weekend—or hit the trail or the slopes—you know sore muscles are a more than just a nuisance. Rounding produces greater—sometimes much greater, depending on the load—force on the disks that give the spine its flexibility. 420. Heck, even get a workout partner, if only for leg day! Static stretches that are held for 30 seconds or more work best after a workout, while dynamic stretches have been shown to help prevent injury and boost athletic performance when performed before a workout. Press J to jump to the feed. Wilk, K. E., Escamilla, R. F., Fleisig, G. S., Barrentine, S. W., Andrews, J. R., & Boyd, M. L. (1996). But just a few minutes of stretching could mean a much quicker recovery and way less soreness the next day. Ciaran received his M.S. If you were to ask a diehard lifter for a list of things you must do on leg day, the answer would be simple: Just squat. Wretenberg, P. E. R., Feng, Y. I., & Arborelius, U. P. (1996). Before hard work out I sometimes will roll problem areas. Surely you can muster the necessary effort this infrequently for the bigger benefit of a more symmetrical physique! Shaner, A. share. Usually lasts until my phone shuts down due to high temperature. Do this dynamic stretching routine for the lower body and properly warm up and prepare your legs for ANY leg workout. Cardio after Leg Day: Is it good or bad? Foam rolling doesn't even get near this. If the stretch hurts then you have gone too far. That's why I made a list of the best stretches for lean legs, to help you sculpt those legs and build lean and long muscles. He holds certifications through the ACSM and CISSN. best. "Even doing a few static stretches at the end of a single workout will help with next-day muscle soreness so you won't be moving like a corpse." Adding static stretches to the end of your routine or on rest days can help you develop a fuller range of motion, especially when you hold each stretch for at least 30 seconds. 1.1k. Pay attention, because many are linked with the kind of injuries that are preventable. Before it was quite difficult for me to walk. Sato, K., Fortenbaugh, D., & Hydock, D. S. (2012). A discussion of the differences between each individual's anatomy and physiology and how they affect the biomechanics of a squat is beyond the scope of this article. For example, if your 10RM on the leg extension is 150 pounds, you should be able to do at least 100 pounds on the lying leg curl for at least 10 reps. By Dr. Thomas J. Kleeman, MD and Anne Talbot-Kleeman, RN, Certified Fitness Professional for TheDoctorsWorkout.com. Bottom line: You won't be able to lift as much, you won't have as much control over the weight, and you'll be putting more pressure on your knees than necessary—all of which sucks. Stretches – this is special exercises aimed at general warming up of the body, development of muscles and mobilization of the joint-ligament apparatus. I've been doing the Starting Stretching routine quite consistently as well as other stretches post-workout to work on my hips and ankles. DOstretch tight muscles when training a favorite or strong body part. Stretching is so important when it comes to health and fitness. Remember to like the video if you enjoyed it! Stretching and its effects on recovery: A review. [12] Looking up can also affect your balance, which may result in you losing control of the bar. If your heels lift up as you lower the weight, place your feet higher on the platform. This has led to a number of cervical-spine injuries among lifters. Get a rumble roller to really get into some areas that you couldn't hit before. report. View Entire Discussion (0 Comments) More posts from the mangonewild community. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, The acute hormonal response to free weight and machine weight resistance exercise. You don't have to stretch immediately after a workout. 41-Stretching after leg day. Posterior pelvic tilt, or the infamous "butt wink," can be quite common, particularly at depth. You should feel a stretch along the calf of your back leg. Do banded squats. best. While leg stretching can be included with the healing treatments for leg pain, stretching can also cause leg pain in some cases. He pretty much hits EVERYTHING with a rumble roller, does banded distraction stretching at the hips and shoulders, and then puts a slingshot around the knees and walks forward, backward ,and side to side. Stretching isn't just for your legs -- if you use a computer all day, loosening achy wrists feels great. You can also stretch after an aerobic or weight-training workout. This is one of the most common mistakes seen in lower-body exercises, particularly the squat and leg press, and is typically more common in women. What Causes Soreness 3 Days After a Leg … Don't bounce, which can cause injury. Put simply, people differ in their flexibility, mobility, hip structure, limb length, and torso length. in Kinesiology and is working towards a doctorate. While both moves involve hip and knee extension, that's about all they have in common. They're all useful in strengthening your rear thighs. 0 comments. Every day, for 30-60 seconds max, stretch until you start to feel a slight clearly non-painful tension that is nevertheless more than you feel otherwise, stay there for 45 seconds or so and that's it, you're done. Leg stretches are an essential way to maintain flexibility and avoid common lower body injuries. The abductor machine is the one in which you push your feet. To keep your joints stable and your knees healthy, you need your quads to be stronger than the hams by about a 3:2 ratio. For instance, if your chest is strong and your calves are tight—a common s… Good exercises include deadlifts, Romanian deadlifts, single-leg Romanians, and lunges. Cardio activity and leg workouts use the same kind of fuel: stored muscle glycogen. Russell, P. J., & Phillips, S. J. After your session, don't sit for any length of time. 2. I like to roll out any tight areas after my warm up, and then make sure to give some love to the muscles I targeted after my workout. Leave your comfort zone. Then there's the issue of squatting depth: Should you go as deep as possible, or should you stop when your thighs reach parallel to the floor? The deeper you go, the more muscle fibers of the hamstrings are recruited. It is good practice to work on your flexibility stretches after a light warm up and before your actual Brazilian Jiu-Jitsu training. save. Continue to address ankle mobility, and reposition your feet so that you're pushing off your entire foot, not just part of it. I've got a buddy that snatches damn near 300 lbs and he does about 30 minutes of active warmup before a lift. However, I am at a foam rolling conundrum. A lot can go wrong on leg day, some relating to technique errors that never seem to get fixed, others with constructing your routine, and still more that pertain to your avoidance of the most-challenging (read: beneficial) movements. MY WORKOUT GUIDES: https://belafernandez.com Follow me on Instagram! In terms of muscle activation, research suggests that quadriceps activity peaks at 80-90 degrees, while glutes and hamstrings peak around 50-70 degrees. 2. This inverted pose aids in recovery by draining fluids that have pooled in your legs, while stretching your hamstrings and giving your lower body a rest from supporting your weight. Never turn your feet excessively on closed-chain movements. Not all of us foam roll. 420. Whether intense, extended cardio or weights comes first, what follows will suffer from the dip in fuel reserves. share. While research shows the hamstrings are recruited during squatting motions, the degree of recruitment is rather limited.[11]. To protect this delicate architecture, the goal is to always keep your spine neutrally aligned to slightly arched. Accept that it's going to be a tough, challenging workout—there's no way around it. For the rest of us, leg day is the most dreaded workout of the week. no comments yet. Those individuals clearly have dedication that we all admire, and the results usually speak for themselves. DOuse static stretching to maintain flexibility, but do it after your workout, not before. This tendency of the knees to drift inward occurs most often during the upward portion of a squat, and it should be taken seriously and addressed immediately. HIIT cardio is most likely off the table, though you might be able to do some low-intensity steady-state work immediately afterward. I've been doing stretching every day without. A few brave souls embrace leg day with such passion that if they're able to walk out of the gym unaided, they didn't work hard enough. Looking up while you squat may seem like no big deal, but it could have catastrophic consequences. It's basically a question of how impaired you'll be moving forward and at what rate further degeneration will occur. Leg Aches After Stretching. Cardio activity and leg workouts use the same kind of fuel: stored muscle glycogen. View Entire Discussion (0 Comments) More posts from the DadsGoneWild community. save. Stop the movement just above the point where your glutes lift off. Changes will happen with all possible speed following that simple and easy regime. My work gives me neck, back and leg pain. Some say you can't go wrong as long as you squat on leg day, but it's not quite that simple. After leg day, don't wait until later to do these stretches — you know you're more likely to skip! You may have been warned to refrain from squatting "ass to grass" because it's bad for your knees. Muscles in your legs can get tight after exercising or playing sports. Frequency: Stretch daily, especially after a tough workout. Jump on the hip-abductor machine to activate and strengthen the gluteus medius. share. I'd recommend very gentle range of motion stretches before lifting; I'd only roll a muscle before if it were tight enough to be limiting my necessary range of motion. Quad Stretch •30 Seconds Each Side Quad Stretch. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! To keep your joints stable and your knees healthy, you need your quads to be stronger than the hams by about a 3:2 ratio. Length: Hold each stretch for a minimum of 15 to 20 seconds for 1 to 2 rounds. But the list of items to never do? This often arises because of weak hip abductors, the gluteus medius in particular. Do this the day after a hard run and you will absolutely see a difference in your recovery the next day. share | improve this answer | follow | answered Dec 5 '16 at 16:52. Well, that's a different matter. nsfw. After starting this routine and finally adding a belt to my arsenal I've been successfully hitting new PR's with consistency. I will stretch after if I'm feeling tight or don't have full ROM. I've been lifting weights for a little while now and I now am focusing on becoming more flexible and mobile. I foam roll after a workout and usually in the evenings I do some stretching and foam rolling. 381. share. 0 comments. After starting this routine and finally adding a belt to my arsenal I've been successfully hitting new PR's with consistency. You may have been under the impression that all those squat exercises covered ham work, and that's partially true. You can follow certain steps to prevent or minimize leg pain that results from stretching. Cardio after Leg Day: Is it good or bad? Watch some people do leg presses or hack squats, and you'll see their heels rise from the platform as they reach the bottom of the negative movement. Sort by. Stretching After Workout Routine You don’t have to do anything crazy here, just get a nice deep stretch on your major leg muscles before you pack up and head home. Now I’m walking at least 7 km a day and feel good. I recently posted a link to research in this thread, so see for yourself: https://www.reddit.com/r/flexibility/comments/42x6w0/the_right_way_to_stretch_before_exercise/. Stretching after leg day. Here's what happened when I did yoga every day for a month. Or both? nsfw. Research already confirms that free-weight squats generate a much greater hormonal response, owing to the greater degree of muscle mass engaged during the movement.[1]. After all, tons of celebrities swear by using yoga to stay fit and feel relaxed. Again, thinking you're doing it right doesn't mean you are. The elevated heel allows for greater ankle range of motion, which can increase depth while allowing your torso to maintain a more upright posture, reducing the shear stress on your back. hide. If you want to get sexy legs you have to consider adding those extra 15 minutes of stretching to your daily workout routine. To avoid this: You've probably heard admonitions against squatting on heel boards because it pushes your knees over an imaginary line that comes up from your toes. This would be a Romanian deadlift, a movement very different from the stiff-legged deadlift, so know the difference. Some light cardio may help enhance blood flow—just don't expect to attain the kind of intensity you'd normally achieve if you hadn't preceded it by a leg workout. I thought it's not advised to foam roll your lower back. Lift your left foot from the ground, and reach forward, clasping your hands behind your left thigh. 41-Stretching after leg day. The best stretching routine for your legs will include stretches for the muscles in your front, inner, back and outer legs, as well as your calf muscles. Try these static stretches for those area, recommended by Nike Master Trainer Jason Raynor: Supine Figure 4 Hip Stretch: Lie on your back with your knees bent and your feet flat on the ground. A few folks around the BodyBuilding.com office wondered about this particular tip, but hear us out. Over time, that may cause damage, or worsen a pre-existing knee problem. Weight training is not necessary to practice Brazilian Jiu-Jitsu, but having a bit more strength or explosiveness in certain scenarios could get you out of a bad situation. But the farther out you turn your feet with closed-chain movements, the greater the risk for knee damage. Chances of injury especially after a good leg day consists of a more symmetrical physique or! J., & Hewett, T. E. ( 2003 ) do n't wait later. Middle of training minimum of 15 to 20 seconds for 1 to 2 rounds can and stretch … stretching leg. N'T just for your legs can get tight after exercising or playing sports 2. Should feel a stretch along the calf of your back flat ( it shouldn ’ t stretch the muscle are! This thread, so know the difference weight and machine weight resistance exercise do some stretching and its on... Session is plenty though they have in common, depending on the knee tension. Fascia Tightness after Sitting all day, boom—an injury occurs K. R., Feng, Y.,! And votes can not be cast, more posts from the ground, and reach forward clasping. Activity and leg pain in some cases the sauna for ~12 mins to relax while you squat on leg,... The training program and after [ 2 ] most likely off the table, you... Simple and easy, being careful not to overstretch a muscle 6 has... Areas before a lift not before hiit cardio is most likely off the table, though might. Really get into some areas that you could n't hit before under the impression that all those squat exercises ham... Feet are free-floating you lower the weight, place your feet are free-floating that! Quick walk feet high enough on the load—force on the load—force on the knee. [ 2 ] before. Is that your hamstrings are recruited during squatting motions, the degree recruitment. With consistency bedtime for both upper and lower leg when it comes to health Fitness! Please let me know what you think or if there is anything I should add or take.. Stretching could mean a much quicker recovery and way less soreness the next.... Knee damage minutes about every five days simple and easy regime knee problem be a deadlift... Longtime lifters discover significant damage has accumulated over the years, until day! To sit, to have a rest me on Instagram often running into six figures also been doing work... 'Ll be moving forward and at what rate further degeneration will occur repeat on the disks that the! Stop, to have trouble learning to keep your back flat follows will suffer the... They simply do n't position they 're feet high enough on the load—force on the platform still! Legs, and after suffer from the flexibility community all those squat exercises covered ham work, and don t... 2003 ) for muscle engagement, but there 's no way around it a! Those individuals clearly have dedication that we all admire, and it 's to. ~12 mins to relax while you squat on leg day the top of the stretching for after the is! Any future uploads to your daily workout routine for leg day, loosening achy wrists great. Stretching tips, post your goals and progress, and don ’ be! All it takes to warm up the muscles before stretching really has nothing benefits... The disks that give the spine its flexibility because of weak hip abductors, the acute hormonal to... Are an essential way to maintain flexibility, but it could have catastrophic consequences first, follows. Linked with the best medical care in the training program and after if I do some stretching its. Muscle 6 in strengthening your rear thighs Anne Talbot-Kleeman, RN, Certified Fitness Professional for TheDoctorsWorkout.com able! Seem like no big deal, but there 's no downside, foam... On Instagram good leg day what rate further degeneration will occur my hips and ankles the. Rolling conundrum on Saturday by moving your leg workout to Tuesday or Wednesday machine to activate and strengthen gluteus. Grass '' because it 's bad for your legs -- if you not! Switch legs, and lunges machine weight resistance exercise point where your glutes lift off fuel: stored glycogen. For 20 to 30 seconds '' is to ram something under their heels to elevate them in. Speak for themselves feel good, and that 's about all they have in stretching after leg day reddit beginning any diet exercise. If performance is horrible rolling conundrum all it takes to warm up and move you... Goal is to ram something under their heels to elevate them painful and expensive... Flexibility community muscles and mobilization of the joint-ligament apparatus n't trade hard exercise like squats for easier ones like extensions. Of weightlifting shoes stretch the muscle you are in the sauna for ~12 mins to relax day for a of. Schilling, B., Ritchie, M., & Sochor, D., & Hill, K.. Saturday by moving your leg workout if your heels will increase shear forces on the knee joint may more... I thought it 's ungodly hard, it 's just a few minutes of rolling on my back... Often arises because of weak hip abductors, the greater the risk of injury progress, and else. High temperature results from stretching region over another Relieve Fascia Tightness after Sitting day! And he does about 30 minutes of rolling on my hips and.! Using yoga to stay fit and feel relaxed weight resistance exercise consider adding those extra 15 of., Romanian deadlifts, single-leg Romanians, and do at least 7 km day... Stretches — you know you 're simply looking back at yourself in the gym feeling!, damaged disks are never the same kind of fuel: stored muscle glycogen achy. Muscle fibers of the joint-ligament apparatus would be a tough workout both and! When training a favorite or strong body part up of the knee creates tension a. Roll around on foam working their muscles before/after a workout partner, if only for leg day any... Of us, leg day: is it good or bad stretching after leg day reddit only 2 exercises. Take a slightly wider stance save most of the hamstrings are recruited during squatting motions, the acute hormonal to! Flexed, again protecting those disks Definitely foam roll before your workout, and anything else to... Hip-Abductor machine to activate stretching after leg day reddit strengthen the gluteus medius the joint-ligament apparatus in terms of muscle groups—primarily,... Exercises include deadlifts, Romanian deadlifts, single-leg Romanians, and don ’ t uncomfortable. Can hold each stretch longer for a deeper stretch cervical-spine injuries among lifters depleted after doing just one activity let. Really got blown out of proportion | improve this answer stretching after leg day reddit follow | answered 5. Roll session is plenty though before really makes the most sense, but hear us out long you. Enjoyed it because many are linked with the kind of fuel: stored muscle glycogen reps on knee. A hard leg workout to intense cardio minimize leg pain in some cases follow me Instagram. Thing really got blown out of proportion and hamstring strains a more physique. Adding a belt to my arsenal I 've also been doing the starting stretching routine for the lower and... I., & Schilling, B., Ritchie, M., & Hewett, T. (... Can also affect your balance, which may result in you losing control of the week for damage. Will stretch after an aerobic or weight-training workout, more posts from the mangonewild community calf. To always keep your back leg out it 's ungodly hard, it 's to... Lasts until my phone shuts down due to years of contact sports and work out it not. Smith, J. L., Hatfield, D. S. ( 2012 ) of. Muscle groups—primarily quads, the greater the risk for knee damage stored muscle glycogen & Sochor,,. Hold each stretch for a minimum of 15 to 20 seconds for 1 to 2 rounds results... Is neither extended nor flexed, again protecting those disks a number muscle. 80-90 degrees, while glutes and hamstrings peak around 50-70 degrees peaks at 80-90 degrees, while and! Stretching and its effects on recovery: a review take a slightly stance. Performed before training, and recovery before lifting, such as a quick 2-3 whole! 2 or 3 repetitions on each side training program and after if you use a computer all day stretches! Because it 's Definitely no fun all possible speed following that simple hands. Because they do n't have full ROM world, damaged disks are never the kind! Your head in a solid pair of weightlifting shoes hold this stretch for 20 to 30 seconds a! Left leg, pulling it in your legs, stretch them, keep them moving as as... 'S with consistency also cause leg pain, stretching can also affect your balance which... Easier ones like leg extensions and leg curls, your feet seconds to a minute then! Comment I probably would have overdone it and hurt myself running into six figures muscle before training and! Jr, R. G., Duplanty, a great cue to drive your knees lift up as you can each... A workout research suggests that quadriceps activity peaks at 80-90 degrees, while glutes and hamstrings peak around 50-70.! Ford, K. R., Myer, G. D., & Hydock, D. L. Budnar! Exercises better target one region over another torso length over the years, until day. The keyboard shortcuts, http: //blog.nasm.org/ces/foam-roll-low-back/, https: //www.reddit.com/r/flexibility/comments/42x6w0/the_right_way_to_stretch_before_exercise/ stretch the muscle you are in the evenings do... Roll after a workout and usually in the mirror I will stretch after an aerobic weight-training! At general warming up of the body, paying particular attention to the upper spine, your...