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Technique:

The basic plank exercise, also called a hover, is the starting place if you want to improve your core strength and stability.

  • Begin in the plank position with your forearms and toes on the floor
  • Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending
  • Your head is relaxed and you should be looking at the floor
  • Hold this position for 10 seconds to start
  • Over time work up to 30, 45 or 60 seconds

 

How Often?

Repeat 4 times, twice daily

 

 

DIGITAL HEALTH AWARD TRIGGER POINT THERAPY 

 

 

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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.