of your spine, pulling you upwards. Start with just 20 and work your way up to 100. And hey, why stop there?2. ‘Good mornings’ are another exercise for lower-back strength.They’re very effective and give your hamstrings a good stretch into the deal

as the upper leg, with the result that pelvic and upper leg injuries may sometimes be indistinguishable and may often become confused. By virtue of their anatomy, hip joints allow a wide range of movement, not only forwards and backwards, outwards and inwards

UAN:222 Article type:--This condition comes about in the lower leg when a sheath containing a muscle bursts and allows the muscle to bulge out.Symptoms There will be swelling over an area of muscle, often with a reduction in pain of the compartment

. The exercises are best done as a sequence, in the order shown below, on a mat or a carpet.Flat Stretches1. Relax on your back with your legs two to three feet apart and your arms by your sides. Your hands should be a little way out from your body, palms facing

through a particular angle, and it is more common when running downhill. SignsPressing on the tender area and moving the knee should be enough to convince you, but your doctor will want to see your running action and to check whether you are bow-legged

your buttocks off the ground until your trunk and legs are in a straight line. Hold this position, and squeeze your lower back muscles and buttocks for two seconds. Do two sets of 10 repetitions.Cobras Lie on your stomach and place your hands

back to the work of Goldthwait (1952), but have recently been refined through the research of Hodges and Richardson at the University of Queensland (1997). The version used here has been further modified and simplified by the CHEK Institute of San Diego

TendonitisWhat it is Tenderness in your lower calf near your heel that usually strikes when you push off your toes.Who's at risk? Men with a BMI of 25 or higher (a man who is 5'10"and weighs 12.5 stone [80kg], for example) who run a nine-minute-per-mile pace

, continuing to breathe deeply and focusing on your technique. Perform 10-20 reps. This exercise aims to stretch the muscles that can tighten the lower back while strengthening the abdominal muscles.Get back on trackThe road to running again begins when you

and front of the thigh bone respectively, and their size and position affects the angles the legs move at, and particularly the way that the patella (kneecap) moves. Your anatomy and the patterns of your muscle use determine many of the injuries you