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  • Sit on the ground with your legs extended
  • Turn sideways and lean on your hand
  • Bring your opposite leg up and place it in front of your other knee
  • Push your body up with your arm, but make sure to keep your hip on the ground


Primary muscles: Tensor fasciae latae. Gluteus medius and mininus.

Secondary muscles: Sartorius. Quadratus lumborum.
Injury where stretch may be useful: Trochanteric bursitis. Iliotibial band syndrome.


Note: In order to increase the intensity of this stretch, move your hand away from your body and lower yourself towards the ground.








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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.