If you ever feel like you have gotten a strain then just stop working it. Stretching or pumping or anything like that is just encouraging more damage. I know that sometimes you just have a knotty muscle or an overactive area and so a little stretch or foam roller can be just the same..but if you really feel like it's a strain, the first order of business is to not damage it further.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.