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  • Stand upright with your feet shoulder width apart
  • Place one hand on your buttocks for support
  • Look up and slowly lean backwards
  • Reach over with your opposite hand
  • Rotate your upper body at the waist


Primary muscles: External and internal obliques. Transversus abdominis. Rectus abdominis.
Secondary muscles: Quadatus lumborum. Psoas major and minor. Iliacus.


Injury where stretch may be useful: Abdominal muscle strain. Hip flexor strain. Iliopsoas tendonitis.


Note: Avoid this stretch if you suffer from lower back pain or if you have sustained an injury to the lower back. 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.