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Courses for Healthcare and Fitness Professionals






Start position:

  • Lie on your back on a mat or the carpet
  • Place a small flat cushion or book under your head
  • Bend your knees and keep your feet straight and hip-width apart
  • Keep your upper body relaxed and your chin gently tucked in


  • Bend one knee up towards your chest and grasp your knee with both hands
  • Slowly increase this stretch as comfort allows
  • Hold for 20-30 seconds with controlled deep breaths


  • Do not tense up through the neck, chest or shoulders
  • Only stretch as far as is comfortable

Variation: Grasp both knees and press into chest

How Often?

Repeat three times, alternating legs, twice daily








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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.