(three muscles which run from the nape of the neck to the base of the spine); hip flexors and gluteus group (the three muscles which make up your bum). Whilst not around your trunk, the hamstring group (back of your thighs), quadriceps group (front

head should be touching your shins, or at least your knees if that's too tricky to start with.8. Now grip your heels tightly and push your hips upwards, stretching out your hamstrings. If your head and torso come away from your body bend your knees

of the warm-up. Yes, the warm-up. The class hasn't even started yet; your body is still loosening up, and this posture is designed to help warm up your quadriceps, hamstrings, knees, calves and ankles. Prepare for serious lactic acid burn in your quads

 A. This sounds like your quad muscle is tight and it's compressing the patella, which is why it’s sore sitting and going down stairs. Try and stretch the quad as shown in the video and also stretch your hamstring, but focus mainly on the quads.This should ease

-breath to lengthen the spine, out-breath to release the hips.Paschimottanasana / Seated forward bendhttp://www.yogajournal.com/poses/477Muscles worked: Hamstrings and lower back.How to do it: 1.   Sit on the floor with legs extended in front of you, with buttocks

threshold, and settle into a rhythm. Concentrate on keeping a strong core and using power through your glutes, quads and hamstrings. Visualise being on a climb, maintain that steady breathing and concentrate on the power going through the pedals. Five

with some strength training exercises, designed to increase speed and efficiency. Try these exercises if you're after a bit of pace:Hamstring curlsLying on the floor, place both heels on a Swiss ball. Keep your shoulders on the floor and lift your body. Draw

Halfway up Heartbreak Hill, something gives. My hamstrings, which have been grumbling with increasing regularity for the last three miles, tighten up altogether. I stop, limp to the side of the road and try to stretch some flexibility back

Add five minutes each to the envelope run and resistance routines Afterwards, do five quick stretches. Hold each stretch for 30 seconds per leg.1. Standing quad stretch2. Seated iliotibial band stretch3. Lower back stretch4. Hamstring stretch5. Hip flexor

stretches for preventing injury.Watch Sarah demonstrate how to stretch essential running muscles with our excusive videos from the first Super Six training day:• Calf muscles • Gluteal muscles• Hamstrings • Hip flexors• Motion Preparation 1• Motion