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I went back through posts and the most recent post in foam rolling was a question in 2015. Anyone use a foam roller? A couple people I know who are avid runners swear by them. After yesterdays run my shins and butt muscles are so sore! OMG lol Looking for a little advice to get stretched out. I am taking the night off. No treadmill tonight.

Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them. 1. To increase your flexibility and to avoid injuries, stretch before and after workout. Stretching before workout prevents injuries during the exercises, stretching after workout, when muscles are still warm, can increase flexibility. 2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body's flexibility. 3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles. 4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position. 5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.

I have found since I took up running & especially since I managed the 5K mark that my leg muscles seem uncomfortably tight, I am guessing some of you find this too. I found this yoga video on YouTube & it really helped, even after just the one session which given my muscles were tight was not easy, lol! Check it out https://youtu.be/of2spyCtUkw Hope it helps