AMARILLO, Texas (KAMR/KCIT) — Whether you’re trying to lose weight or build muscle, nutrition and exercise are must haves to hit those goals. But, healing is an essential part of getting the most out of your workouts and getting those gains.

Getting enough blood and oxygen flowing to your muscles can mean the difference of hitting goals or even getting injured.

In this week’s Turn Up Time, Noelle shows a variety of stretches that you can do before and during your workout, to get the most out of your body, and your routine.