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  • Kneel on the ground
  • Reach forward with your hands
  • Let your head fall forwards as you lean
  • Push your buttocks towards your feet


Primary muscles: Latissimus dorsi.
Secondary muscles: Teres major. Serratus anterior.


Injury where stretch may be useful: Lower back muscle strain. Lower back ligament sprain. Cervical nerve stretch syndrome. Shoulder bursitis.


Note: Use your hands and fingers to extend your arms forward. Make sure not to lift your feet.








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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.