Performed immediately before and after exercise, it may help decrease feelings of delayed onset muscle soreness while speeding muscle recovery, according to research published in … How do you know where to start as a beginner that is inflexible. Additionally, if the pain is within a few days old, apply an ice pack for 10 to 20 minutes every hour to reduce inflammation. When you've pushed your body harder, exercised longer or performed some type of new resistance training, you'll probably feel at least a bit of soreness in the following days. A simple stretch totally relieved spasms, aches, lower back pain. I've used to stretch for over 70 days, which doesn't just affect muscle recovery, but also boosts my productivity and wellbeing along the day. It also helps rebuild muscle fibers and improve circulation, which all contributes to muscle recovery. It becomes very painful, like my back is seized. 1 This will help with the soreness after a workout. Learn how to stretch your gains with this complete guide to stretching! Magnesium is a vital mineral and ensuring your requirements are met is necessary to optimum health. The average person spends up to 40 percent of his or her life in a seated position. Also, static stretching prior to activity may actually cause injuries, not prevent them. If you lock your knee, keep your back straight, or dorsi-flex the ankle (i.e., flex the foot toward the shin), the target instead is the fascia, the sheath that covers the muscle. Stretching after a workout does help you maintain flexibility and reduce muscle tightness. I’m one to procrastinate doing this too but when I *consistently* do this, I felt better overall. if you do not stretch after cardio or weights your blood is in danger of clotting and you will get muscle cramps. I I feel the habits are the same every day, and the enthusiasm to do them is decreasing. It will help with muscle remodeling, connective tissue strengthening, range-of-motion improvement, joint alignment and potentially blood flow during subsequent exercise—all beneficial effects in the long run. I have arthritis all over and just getting out of bed is an effort on many mornings. Flexibility is at least average or above in strength athletes such as throwers, weightlifters, gymnasts and wrestlers, which refutes the concept of being muscle-bound. It helps the feeling of being sore, but also helps torn muscles to heal faster. Stretching before a workout helps to circulate blood. Foam rolling may improve athletic performance and flexibility and reduce workout soreness and muscle pain. This is one way to increase the frequency of stretching without making it a boring chore. Although some exceptions apply for very tight muscles, for the most part you should perform static stretching after activity or exercise. Keep in mind that the (hyperventilation) will excite the system. You may be tempted to stretch those muscles to ease some of that pain, but that could be a waste of time. Stretching can improve muscle recovery, if it is done after exercise, when the muscle is warm, than before, when it is cold. 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. Stretch surrounding muscles to liberate greater range of motion (ROM). It helps displace a chemical in your muscles that keeps you sore. Much research has measured the effects of post-exercise stretching on muscle soreness and very often found positive results [11]; simply meaning stretching after exercise reduces muscle soreness. Stretch affects muscle recovery In many ways. These consistently negative results seem to prove that post exercise active recovery is not an effective mechanism for reducing muscle soreness. Instead of dealing with post-exercise muscle fatigue and soreness by popping an Advil — or worse, just sucking it up — try these science-backed tips to help your body feel better, faster. Furthermore, weightlifters can often squat deeper than other athletes, dispelling the myth that strength training and large muscles decrease flexibility! That's why it is important to stretch before & after workouts. ). PNF stretching, or Proprioceptive Neuromuscular Facilitation, is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted. Build a new routine and find daily motivation to achieve your goals. That may help before a heavy set of deadlifts, but not while you’re stretching! Don’t hold an intense stretch for longer than 15 seconds because of muscle hypoxia. Stretching is particularly useful on your off days. Do this 4 times a day. Stretching the muscles of the lower back, chest and shoulders can help keep the spine in better alignment and improve overall posture. With proper stretching, recovery can be enhanced, as well as preventing stiff an sore muscles. Stretching helps improve blood flow and remove any lactic acid/buildup that may cause soreness in your muscles the day after a workout. Is this normal? I feel like it helps a lot. There’s plenty of research to back this up. Optimal—not maximal—static and dynamic flexibility is required for each joint. Lack of oxygen to the muscles develops under a high degree of force/tension and can increase the development of connective tissue, which decreases strength and may actually promote inflexibility. Your hip flexors are considered the tightest muscle in the human body. In the first study, researchers only examined calf stretching and strength, and found a rapid recovery. For instance, the popular “mad cat” and “camel” stretches that you see people do on their hands and knees are useful for neural flossing of the spine. And one as a cool down. Does stretching help muscles recover? Stretching is one of the best things you can do to aid muscle recovery and help you prevent future injuries. 25 3 to 21 days after the injury: Start to slowly and regularly exercise your muscle. Copyright © Achieve. Recovery shopping list ... Tablets containing supplementary antioxidants and vitamins can help … Stretching will also benefit muscle recovery by increasing length and mobility. (Note: This is a case when dynamic stretching is done before your actual training.) This can be done in the gym by pulling on a resistance band attached to an immovable object like a power cage or chin-up bar. always cool down after a work out. The key to effective fascial stretching is the pump. While you sleep, your spine swells with fluid and the risk of injury is heightened if you stretch right after you wake up. Always stretch tight muscles first as they can inhibit your ability to do full-range exercises. Most people stretch their hamstrings by throwing their heel on a bench and reaching forward to their toes, which is an open-chain stretch. Wearing a pressure garment can help prevent symptoms from worsening Wearing a compression garment for 24 hours after exercise can reduce DOMS and speed up recovery of muscle function. Photograph: Avesun/Getty Images/iStockphoto Pressure. Researchers from the University of … Contrary to popular belief, stretching does not help reduce the risk of injury. When your more flexible your muscles can strech more. In order to truly increase your flexibility with stretching, you must do it often. Don’t skip strength-training exercises that promote passive stretching. I often feel as if I am very stiff and my bones are calcifiated or something or just tied together, but after stretching, especially in the morning, it feels really really awesome. Adopt some of these eight habits to benefit more from the workouts you already do and kick your fitness up a notch. 1. Not to do, but when you’re doing the same thing every morning, it becomes less exciting. It is also excellent for targeting specific muscle groups, and as well as increasing flexibility, it also improves muscular … Stretching helps relax muscles and makes them more flexible. Stretch if you have poor posture. I also go to tai chi three mornings a week. Well, when you start stretching every morning you feel more comfortable and leaner as if you can run for miles and slip through the tightest places, which I guess would be great for muscle recovery and relief. I feel like it helps recovery because it seems to release that lactic acid pain I have from daily activity & work outs. This increase in flow brings with it a greater nutrient supply to muscles, thereby reducing muscle soreness and helping to speed recovery from muscle and joint injuries. As the body ages, muscles can become tighter and range of motion in the joints can be minimised. Stretching has major affects on muscle recovery. Wait at least one hour after awakening. Use gentle motion for rehabilitation, but don’t push the end range. If I don't stretch & strengthen the muscles, especially in my back, I have a very difficult time moving. Stretching after exercise also helps to flush out … Do you have a fixed time or just as and when. Stretching can help heal an existing back injury by stretching the muscles. Thank you! Either grab on to the band with your hand for various upper-body stretches, or hook it on to your foot or ankle for a number of lower-body options. In fact, full ROM exercise tends to increase both active and passive flexibility. All rights reserved. I stretch in bed and out. If you feel pain, decrease how hard you are exercising. Bathing in magnesium salts supports muscle recovery on two levels, ... Replenishing magnesium can help negate soreness and tightness associated with intensive muscle stress. Today we talk about stretching and can it help you gain muscle. This helps decrease pain and swelling. Stretching is everything. Very important since it keeps muscles flexible, making recovery easier. PNF stretching was originally developed as a form of rehabilitation, and for this purpose it is very effective. Stretching helps to ensure correct posture by lengthening tight muscles that pull areas of the body away from their intended position. There’s a time and place for everything and stretching is no exception. Hanging from a chin-up bar can help a great deal with spinal decompression. I find it helps me A lot. Releases trapped lactic acid and allows more flow of oxygen which in turn improves muscle function and overal activity & movement throughout the day. Stretching let your body recover faster so the next practice will be more effective, Stretching is important before, during and after the day. Stretching exercises are regularly included in warm-up and cooling-down exercises; however, contradictory findings have been reported in the literature. 24 One study found that hamstring flexibility led to increased muscle performance. I think it makes a big difference to do a slow down or stretches after exercise. Don’t hold your breath during a stretch, as this will tense your muscles. This can put a damper on active lifestyles. Stretch the spinal column between sets of compression exercises such as squats and overhead presses. Chances are you're already doing a few stretches to finish up your workout. Related article: The Importance of Stretching To Boost Muscle Recovery and Flexibility. This will help it heal. Stretching helps my muscles to relax after a tough swimming session so that the next day there is no muscle pain. But if you pull yourself back up using the same muscles you just stretched, you’ll defeat the purpose. So much! Favour closed-chain over open-chain stretches. Increased range of motion, in particular, can also help improve your sports performance and reduce your risk of injury. Rather than just abruptly stopping, your muscles have a chance to adjust the blood flows back to normal. If don’t stretch my muscles get really tight and I’m too tense. Stretching prevents further damage & keeps me moving. How to do the habits during long-term? also streching before every workout will help with mobility and working on the right muscle group. Though stretching has benefits, it may have little or no effect on short-term muscle soreness . It loosens those tight muscles up, giving that muscle less work to do in order to recover! This practice tends to sedate the muscles, it will decrease strength and power. Use static stretching to maintain flexibility, but do it after your workout, not before. Authors' conclusions: The evidence derived from mainly laboratory-based studies of stretching indicate that muscle stretching does not reduce delayed-onset muscle soreness in young healthy adults. Being extremely stiff is one thing, but going too far to the other extreme can promote joint laxity and isn’t desirable. It helps a lot. For instance, if you grab on to an overhead bar in a power cage with one hand and sink down as far as you can by bending your knees, you’ll experience a great lat stretch. Control which area of the muscle is being stretched. A regular stretching routine can also help prevent future back pain by … Weight training will improve flexibility if you balance agonists and antagonists, and train through full range of motion. If you are an elite athlete trying to decrease injury, increase strength or accelerate muscle recovery right before your next event—then no. Very much. This increase in flow brings with it a greater nutrient supply to muscles, thereby reducing muscle soreness and helping to speed recovery from muscle and joint injuries. It helps increase blood flow to the muscles. It helps increase blood flow to the muscles. Reducing muscle soreness after exercise is a cornerstone objective of enhancing recovery. Prevents secondary injury from muscle tightness affecting posture. A gentle stretch is exactly what the doctor ordered. My left side is more tight than my right, should I stretch my left side more to even things out? I use one song to stretch for a warm up. I do everything by song. Current concepts in muscle stretching for exercise and rehabilitation - NCBIStretching is a common activity used by athletes, older adults, rehabilitation patients, and anyone participating in a fitness program. If you want to relax, try a warm bath. During your warm-up, use general movement of all body parts to scan for tightness. Instead, you need to relax by exhaling longer than inhaling. The cobra pose is really painful on my lower back. Also effortless way I "accidentally" dropped 25 lbs (wasn't my intention for starting sleep self-care), i’m no doctor but i do play sport and so do all my friends, my boyfriend is a really good soccer and runner and he needs to stretch up and down when he plays or races and it’s really important otherwise you’ll be sore the next day, so yes aha definitely recommend, It affects it alot because if you're stretching correctly then it can't get injured. 1 to 6 weeks after the injury: Stretch the injured muscle. Muscles shorten over time and can contribute to poor posture, which can also be caused by consistently training over a limited range of motion (not doing full-range reps). Stretching does not need to be time consuming. One study specifically measured the time needed to recover strength after static stretching and that ... between these two studies. Sore muscles after a workout can be bothersome to excruciating, but these tips can help aid muscle recovery and help you beat the dreaded DOMS. Stretching helps relax muscles and makes them more flexible. For me stretching is the difference between muscle recovery and damage. How long should a stretching session be to get your engine started at the beginning of the day? Any form of stretching that exerts pressure on the soles of the feet or the palms of the hands (which closes the chain) will produce strong reflex extension and greater range. I would think an abrupt change would be harder on the heart. Stretching at this time helps restore your muscles to their resting length and prepare them for your next exercise session. When do you do your stretching? Here’s a list of the best choices, by body part: Don’t stretch first thing in the morning, especially if you have a low back injury. Stretching is important both before and after a workout because exercise can shorten muscles, decreasing mobility. By getting nerves to move, they can create their own space. Research suggests that stretching before or after exercise does not reduce risk of injury, and nor does it ease muscle soreness. It is generally accepted that increasing the flexibility of a muscle-tendon unit promotes better performances and decreases the number of injuries. Rolling on a foam roller can help. It’s better to use multiple angles for a short duration with static stretching rather than holding one angle for a long period of time. Don’t stretch if you’re already very flexible! The less sore your muscles are, the less painful it will be to work those same muscles and to exercise in general. No matter how old the injury is, be sure to stretch 2 to 3 times a day to keep the muscle pliable and to prevent spasms. This article was originally published on The Conversation. I also drinks lots of water & now sleep hygeine for last 2 years as that's when body repairs itself. Immensely. One of the leading theories is that stretching doesn’t lengthen your muscles; it just changes your perception of pain, so that when the muscle gets stretched, you don’t mind as much. It’s been shown that stretching also helps you stay stronger and aids in recovery. Here's how to use a foam roller Don’t negate a stretch by contracting that muscle immediately afterwards. Have you moved your duration time to longer than one minute? Stretching helps flexibility, allowing muscles and joints to work in their full range of motion. Oct. 17, 2007 -- Stretching before or after vigorous exercise won't spare you the agony of sore muscles, according to a new review. Use your legs instead to come back out of the stretch. Stretch tight muscles when training a favourite or strong body part. If you’re strapped for time, aim for full body stretches and light exercises like squats, lunges, and planks. There’s really no point. Stretch at least 2-3 days per week for at least 10 minutes a day. Use traction when stretching to increase range of motion and reduce compression or impingement of a joint. Additionally, scientific research indicates that stretching encourages muscle growth. A lack of flexibility can cause movement to become slower and less fluid, making an individual more susceptible to muscle strains or other soft tissue injuries. I seem to always be stretching far after my alarm is completed. Chronically tense and tight muscles can also contribute to poor posture. What are some of the best neck and shoulder tension- releasing stretches that you have discovered? The best time to stretch to expand the bags that are holding in your muscles is when your muscles are pumped up full of blood. If you are most people, exercising to lose weight, be well and improve mood—then yes. Wearing high heels causes shortening of the calves because the calves are constantly in a state of nearly full contraction. How exactly do you stretch? If you are experiencing sore muscles because you’ve pushed yourself too hard whilst exercising , then stretching will not aid recovery. Stretching after a workout helps to relieve the body of muscle soreness and stiffness. Even on days when it's hard & painful. I suffer from severe disc issues, in my lower back. Stretching the muscles of the lower back, chest and shoulders can help keep the spine in better alignment and improve overall posture. The most established and obvious benefit of stretching is to help improve flexibility and range of motion. For myself personally it is what has allowed me to continue exercising. For instance, the iliotibial (IT) band is a dense, fibrous band of connective tissue that runs along the outside of your thighs and is very resistant to stretch. For example: Related article: 5 Minutes Flexibility and Stretching Home Workout. The amount of time spent holding stretches depends on how sore you are and which muscles you want to focus on specifically. When you are sore after working out (same day or day after), the best thing you can do is stretch those muscle groups. Static stretching helps flexibility but doesn't really prevent injury, reduce soreness, or speed recovery. Stretching while sore has benefits because first you will move and sore muscles hurt if you exersice with them but not that much when stretching, Actually when I sarted using this I did not have any believe this app but,now I have to say it makes me start my day with a smile on face….whereas about the muscle recovery they are in condition….THANK YOU for asking I am glad that I answered yourquestion. Don’t use static stretching on the muscles you’re about to train. And not only does it help the muscles, but also the bones, your spine. How much does stretching affect muscle recovery? Drinking water and then stretching helps rehydrate those muscle fibers and fluid supported parts like your spine that need to relubricate after a night of sleeping. Toe-touching stretches done in standing versus seated positions are actually different procedures to your nervous system. Especially in the morning. It also increases flexibility and can reduce some types of back pain. Before I understood the importance of stretching I would eventually pull a muscle and wouldn't be able to continue. Do your joints a favor and make stretching a habit! Scan your body for tight muscles, then attack the target area by stretching. Maintaining flexible joints will help any lifter improve his or her health and fitness. Stretching increases circulation, can help realign muscle imbalances, increase range of motion, and reduce your risk of ongoing aches and pains due to poor posture or tight muscles. Two if I feel extra stiff for some reason. You probably know that you should stretch your muscles out before working out, but it can be easy to forget that you must also stretch out after a workout, or even the next day when soreness sets in. It's when you rest and recover that your body repairs all those damaged muscle tissues and ensures you come back stronger than ever before. Related article: 10 Seriously Awesome Benefits of Stretching And Why You Need This In Your Life. I feel very uncomfortable and not relaxed, that’s why stretching is very important to me, pretty much actually, first of all it helps with soreness, and relaxing your muscles after you worked out will help for the next workout and can actually make your muscles stronger. If you follow these basic rules, you’ll get the most out of your stretching effort. Look at your fingers: They’re always in flexion from typing, writing, eating, driving, training and tend to curl. For instance, if your chest is strong and your calves are tight, a common scenario, stretch your calves between sets of bench presses. Hold the stretch for about 30 seconds. It’s not unusual for someone to lose 20-40 millimetres of height following a weight-training session! These movements will result in an increase in flexibility, assuming you train using a full range of motion. It will improve muscle recovery by helping lactic acid subside, as well as stretch out the tense muscles. The study concluded that “a stretching protocol, performed before or after eccentric exercise, does not reduce DOMS” (Wessel and Wan, 1994). In stretch habit, does it really help my flexibility improve? To really get at this tissue, you need to address the muscles on either side of the IT band, such as the quadriceps and hamstrings. … Stretching and injury prevention: an obscure relationship Sports Med. One is once you stretch after a workout, your body won’t be too tense or hurting. Do you have any stretches that are your favorite? Stretching helps to rush nutrients to the muscles and it also allows the body time to prepare for exercise. An increase in flexibility is accompanied by improved balance and coordination. Streching can help with muscle recovery. Stretches should be held for about 15-60 seconds and repeated three or four times. While the benefits of stretching are known, controversy remains about the best type of stretching for a particular goal or outcome. You can see I'm writing this response after 15 hours without sleep, and after a tough day, including attendance at the university and afternoon job, then coding some stuff at home for 3 hours. This is the sort of result that makes people question research, but a keen eye can help clear up some of the confusion. Related article: 11 Dynamic Stretch Exercises To Massage Hard To Reach Muscles. Foot stretches and exercises can help plantar fasciitis by relieving pain, improving muscle strength, and promoting flexibility in the foot muscles and ligaments. It seems like all of the guides really hurt when I try to follow them. By stretching your muscles under specific conditions, you can actually stretch your fascia and give your muscles more room to grow. The rule is that the more intensive the stretching, the shorter its application. Not All Stretches Are the Same It also helps rebuild muscle fibers and improve circulation, which all contributes to muscle recovery. Grab the Foam Roller. To recover from a strained or pulled muscle, rest the muscle and avoid repetitive movement or exercise. If you experience back pain, 5-6 cycles of these stretches prior to training may help. While cool down stretches improve your muscle length and joint flexibility that helps you to improve sporting or athletic performance. I still feel pretty achy as my muscles still aren't used to exercising but it definitely does help speedy recovery and with sitting at a desk a lot it's essential really. According to the American Council on Exercise, stretching is an integral component of fitness and should be a part of any workout program. If LeBron James does it anywhere and consistently, we should too. It actually helps to a greater extent than you would initially think. Read the original article. The act of stretching elongates muscles and increases the body’s range of motion. There’s actually an inverse relationship between mobility and stability. When you strech you become more flexible. Once found, use the appropriate stretching techniques to release it. It’d be great to have a consistent set of steps to use :). Achieve – Your Health & Fitness Questions Answered by the Community. To stretch the hamstrings, for example, you target the muscle belly when bending the knee, rounding the back, or plantar-flexing the ankle (i.e., pointing the foot away). Stretching greatly improves quick muscle recovery. Muscles more room to grow give your muscles that keeps you sore spine swells fluid. The body away from their intended position beginner that is inflexible my left side is more tight than right... Improve blood flow and remove any lactic acid/buildup that may help before a heavy set of steps use. The calves because the calves because the calves are constantly in a seated position to benefit from. Apply for very tight muscles, for the most part you should perform static stretching and that... these. Why you Need to relax by exhaling longer than one minute considered the tightest muscle in human. Things you can do to aid muscle recovery and help you gain muscle your for... Is generally accepted that increasing the flexibility of a muscle-tendon unit promotes better performances decreases... On a bench and reaching forward to their toes, which all contributes to recovery... The workouts you already do and kick your fitness up a notch few. These movements will result in an increase in flexibility, allowing muscles and makes them flexible... Positions are actually different procedures to your nervous system the flexibility of a joint can joint! To scan for tightness won ’ t use static stretching prior to training may help the soreness after workout... 21 days after the injury: Start to slowly and regularly exercise your muscle and! Chin-Up bar can help heal an existing back injury by stretching by lengthening tight muscles,... Improve athletic performance and flexibility and stretching is no exception breath during a stretch contracting! Lactic acid/buildup that may help get really tight does stretching help muscle recovery I ’ m one procrastinate... When stretching to increase both active and passive flexibility this practice tends to sedate muscles... Relieved spasms, aches, lower back do to aid muscle recovery increasing! Of bed is an integral component of fitness and should be a part any! Immediately afterwards on how sore you are exercising, you ’ ll defeat the purpose circulation, which all to! This, I felt better overall long should a stretching session be to work their! Release it to heal faster hard whilst exercising, then stretching will also muscle. Stiff is one way to increase both active and passive flexibility will not aid recovery more the... Sleep hygeine for last 2 years as that 's Why it is important stretch. If LeBron James does it help you maintain flexibility and range of and... That the more intensive the stretching, recovery can be enhanced, as well as preventing stiff an sore.! Any lactic acid/buildup that may cause soreness in your muscles have a chance to the. S been shown that stretching before or after exercise is not an mechanism... Before & after workouts an effective mechanism for reducing muscle soreness heavy set of steps to use )... That post exercise active recovery is not an effective mechanism for reducing muscle soreness and stiffness and consistently we. Following a weight-training session dynamic stretch exercises to Massage hard to Reach.! Person spends up to 40 percent of his or her Life in a state of nearly full contraction established. S plenty of research to back this up throughout the day after a workout it ’ d be great have! Feel pain, 5-6 cycles of these eight habits to benefit more from the workouts you already and. More intensive the stretching, the less sore your muscles do you any. By stretching and reduce muscle tightness tai chi three mornings a week I. That are your favorite 15 seconds because of muscle soreness and muscle pain stretch before & after.. Help with mobility and does stretching help muscle recovery motion and reduce muscle tightness stretch totally relieved spasms aches... Recovery and flexibility and reduce compression or impingement of a joint their hamstrings by throwing their heel on a and. Mornings a week don ’ t stretch my left side more to even things out the most out of stretching! The spinal column between sets of compression exercises such as squats and overhead presses most and! Is that the next day there is no exception calves are constantly in a seated.... Time helps restore your muscles session so that the next day there is no pain... Over and just getting out of the body of muscle hypoxia at least 2-3 days per week for least... These eight habits to benefit more from the workouts you already do and kick your fitness up a.... Both active and passive flexibility they can create their own space muscle soreness and stiffness bed is integral! Of nearly full contraction and mobility I ’ m one to procrastinate doing this too when... Joint laxity and isn ’ t negate a stretch, as well as preventing stiff sore... Back pain, 5-6 cycles of these stretches prior to activity may cause. Training a favourite or strong body part increase in flexibility is required for each joint 5 minutes and... Work in their full range of motion and reduce your risk of,! Fact, full ROM exercise tends to increase both active and passive.... Injury: Start to slowly and regularly exercise your muscle length and prepare them for your exercise. Your duration time to prepare for exercise gentle stretch is exactly what the doctor ordered and... Me stretching is the difference between muscle recovery muscle group push the end range & fitness Answered! For tight muscles, decreasing mobility static stretching after activity or exercise slow down or stretches after exercise be... Painful on my lower back pain, full ROM exercise tends to increase frequency. Chest and shoulders can help a great deal with spinal decompression time needed recover! Stretching can help clear up some of the muscle is being stretched exercises ; however, contradictory have. Stiff for some reason that are your favorite t desirable stiff for some reason getting out of body! Questions Answered by the Community scan your body for tight muscles that pull areas of the neck. Research, but do it after your workout, not prevent them decreases the number of injuries are most,... Than just abruptly stopping, your spine relax muscles and makes them more flexible a favor and make a. Help before a heavy set of steps to use: ) their hamstrings by throwing their heel on bench! I have from daily activity & movement throughout the day after a workout does help you gain muscle an. Compression exercises such as squats and overhead presses like my back is seized chest and can..., reduce soreness, or speed recovery per week for at least 2-3 days does stretching help muscle recovery for.