You are listening to the J. Faruja show, the podcast that helps high achieving men get lean and jacked, build an unbreakable mindset, and become the man you're meant to be.

What's up, guys? Welcome back to the show. I appreciate you tuning in. Got another Q&A episode here for you today.

First one up is I tweak my back in the gym today. What should I do? Should I stretch my hamstrings and lower back?

You know, that's always a go-to for a lot of people as they think once my back has been injured, I need to immediately stretch

my hamstrings or my hamstrings are too tight. That's very rarely the case. My go-to when somebody

tells me that they injured their back, they hurt their back, they tweaked their back, my first thing

I tell them is I want you to foam roll your quads. And I don't want you just rolling back and

forth mindlessly the way most people do. Just flailing around on a foam roller does nothing.

What I want you to do is spend two minutes going from your hip down to your knee. You're barely

moving. You're to start and just you can slightly just rock back and forth a little bit over a one-inch range of motion.

Now you want to take that to the next level.

What you'll do is contract, relax while you're on the foam roller.

Meaning, I'm going to have you there.

You're up near your hip and your other legs on the ground

and you're, you know, you're resting on your forearms using as much support as you need to alleviate

some of the load on that quad. If it's too painful, if your quad is just too tight and too loaded

with scar tissue or adhesions or whatever it might be, it might be too painful to have your

full weight on there. So you take some off using your arms and your other leg. But I want you to do is

try to relax all the tension, release all the tension, relax into the foam roller. So you're just

kind of melting into it. So you're trying to let that quad just turn to jello, just gumbie, melt into the foam roller. Like you're sinking your bone into the foam roller. And then what I'm going to tell you to do is you get there. Okay, now you're in there. You're just kind of chilling out. Now let's say 10, 15 seconds in that. I'm going to tell you to do this. I want you to take a slow, deep inhale. And as you're inhaling, you're going to reach a maximum inhalation, and you're going to tense up every muscle in your body. So you're going to, as you're inhaling that air, do it through your nose optimally. But as you're inhaling that air, you're going to tense up. You're going to make two fists. You're going to flex your arms. You're going to flex your lats, your traps, your

chest. But mainly you're flexing that quad, that quad that's on the foam roller. So now you tense up

and we get a maximal flex on that quad. So now where you were sunken into that foam roller,

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