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  • Sit on a Swiss ball
  • Roll the ball forward slowly as you lean back
  • Rest your back and shoulders on the ball
  • Allow your arms to hang on each side


Primary muscles: External and internal intercostals. External and internal obliques. Transversus abdominis. Rectus abdominis.

Secondary muscles: Pectoralis major and minor.


Injury where stretch may be useful: Abdominal muscle strain. Chest strain. Pectoral muscle insertion inflammation.


Note: For those who spend most of their day sitting, such as office workers or drivers, the muscles of the front of the body can become inflexible and extremely tight. When performing this stretch for the first time, use caution and rest between each repetition.








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Scraping, a manual, ancient practice where pain points are worked with a gua sha (smooth-edged tool), reportedly increases blood flow by up to 400 per cent more than foam rolling and massage guns. By breaking up old, damaged blood vessels to promote new growth and healing, these tools are useful for getting into the nooks and crannies of a pain point, especially in delicate areas like along the shin muscles and under the foot.

Tim Tian has taken the scraper idea and supercharged it, creating a manual, triangular tool that blends heat and vibration therapy. “Cold blades stiffen muscles, blocking a deep release,” he says.

The heated scraper device takes just three seconds to reach 50ºC. This helps muscles soften, making it easier to massage away tension, increase blood flow and promote healing. The scraper is specially great for alleviating delayed onset muscle soreness (DOMS) in the quads, and provides a relaxing switch-up from the foam roller slog.