, then (because you've just effectively lowered it) raise it to compensate. Some riders also prefer to tilt the nose down a degree so they'll be able to roll their hips forward. "Once you raise and shift your saddle, you'll have more weight on the aerobars, which

), then have a friend stand behind you to watch your hips as you pedal. If they rock, lower your seatpost slightly.Stop with your cranks at three and nine o'clock and have your friend hold a plumb line against the indentation below your kneecap; the free end

your hips up towards the ceiling, then extend your right leg. Bring your right leg down and your hips back to ground. Do 3x8-12 reps on each leg.See a video of foam rolling exercise moves here.

-stroking arm out in front (in a ‘Superman’ position) until the other arm completes a full stroke cycle. Glide before you start the next stroke. You should touch hands each time. Be sure to pull under the centre line of your body and all the way past your hips

flexibility in the muscles (anywhere between the calves and the hips), and increasing your training too quickly – particularly rushing into speedwork. Typically, if the Achilles pain is related to hamstring pain and gets worse during the day, the problem

help:Trunk Curl-UpThis provides full support for the back while isolating and strengthening the abdominal muscles. Lie on your back and place your feet up on a chair, with your hips and knees bent at 90-degree angles. Curl up slowly, six to 12 inches

feet.Grab the band under the handles and hold it at your hips with your arms fully extended on the floor. Keeping your arms and legs straight, jackknife your arms and legs up until the body is in a 'V' position with just your upper buttocks on the floor

more extreme angle from hip to knee (called the Q angle) than men, their kneecaps are more likely to fall out of alignment. Pain intensifies at slower speeds because the knee goes through less range of motion, putting more demand on a smaller area

supporting muscles, and they need to be in good nick to tirelessly prop up every stride. “Keeping your posture aligned and working the supporting muscles specific to running, which are found deep inside your torso, hips and legs, will improve your efficiency

on the floor.3. Place some weight on your head on the floor. Now hold tightly around your heels and lift your hips up towards to ceiling until your arms are straight.4. If there is a big gap between your forehead and your knees, keep your head where