Stretching before and after workout is important to prevent injuries to take place. Stretching before any activities is recommended to help your muscle get some blood flow. I recommend stretching before and after workout because it will help with soreness from an intense workout. When working on your back muscles it is important to target the exact muscles to prevent having pulled-muscle during weight training. Stretch machines can be found on most gym and they are usually target most muscles. There are more difficult stretching methods out there but we will just focus on basic stretches for basic but intense workout. I recommend doing harder stretches when doing back and leg workouts. There are a lot of muscles that can be pulled when doing these workout. Simply lay down on your back and do a circular motion with your legs straightened. You can also hold onto something and use your body weight to stretch your back.
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