, abs and glutesHow? Start in the foam-roller plank position (1). Lower your chest towards the roller, keeping  your elbows in. Now lift your right leg up, then lower it back down again. Repeat the press-up, lifting the left leg. Alternate legs for 3x8

.Drive from the back foot and step feet together.Then progress to lifting the knee into a hop and travel hop. Swimmers PullSFMid
start with hands just in front of hips, palms down.Off-set foot position.Lower body by extending arms, maintain plank posture, pull

chair below you, grab a pull-up bar with your hands roughly shoulder-width apart, palms facing you. Slowly lower yourself until your arms are nearly straight; pause, then pull yourself back up into the starting position. Use your chair between

of all lower back pain is idiopathic in nature, which means it originates elsewhere in the body's multi-segmented system. The lower part of this system is called the locomotor unit and includes the pelvis. It carries the upper part of the body, which

.Lie on your back with your knees bent. Place one hand under the lower back and the fingers of the other hand just inside and slightly lower than the bony prominence on the front of your hip (see below). From here, gently pull your belly button inwards at about

Reclining Pigeon PoseSTRETCHES: Hips and lower backBENEFIT: Eases hip and knee pain by opening hips and stretching the IT (iliotibial) bandDO IT: Lie on your back. Cross your right ankle over your left thigh. Extend your right arm through your legs

If you've harboured secret desires of having the flexibility and grace of a ballet dancer, you'll love Dandayamana Dhanurasana.Even if you're just looking for a more flexible lower back or an end to back pain, you'll love the sixth pose

with your GP to determine the cause of your particular ache before you embark on any exercise programme.Strong back tactics1. A strong back depends on strong abdominals, so exercises such as crunches and half-crunches are valuable. If you have a lower-back

and all five toes are pressing down. The left leg should be travelling straight back from the hip and not angled off to the left. Sliding the leg further back increases the intensity of this stretch.4.   Lower the outside of your right buttock to the floor

stiff in runners," says Olga Allon, director of Hot Bikram Yoga.  "Really stretch your arms forward and your hips back and down, as this will create space in your ribs and may help increase lung capacity. It also stretches the lower part of the lungs, so