. Gently rock your pelvis back to press your lower back to the floor. Feel for the stomach muscles to gently pull in your belly button to your spine. Hold for 10 seconds. Do one set of 10 repetitions, three times a day.Start with slow, easy walks around

lower back and hips. Now grip your feet from underneath with all ten fingers and toes pointing forwards. Tuck your elbows behind your knees.7. Bend down and forward so that your torso and your quads are touching. There should be no gap between them. Your

– this sometimes results in some lower-back symptoms. Do you have any? If you do, and then go on to overload the nerves with low-grade, repetitive movements, they can become progressively traumatised, and the associated muscles can go into a protective spasm

the change over from the standing sequence to the seated. To someone peering in through a window it would appear as though you are simply lying on your back doing nothing – which you are – but achieving the perfect stillness that Savasna requires is easier

. This will loosen up your muscles and raise your core temperature. When you're performing sets, do not use fast, jerky motions, because that's a sure way to hurt yourself. Do not let your lower back do the work and if you feel pain, don't ignore it. Rest for 30

not be able to touch the painful area, as it is the back of the tendon near the patella which is most commonly affected. If you bend your knee, your doctor may be able to stretch the injured part – and it will hurt!Medical investigationsA soft-tissue x-ray may

too much as far as your feet are concerned. Some feet do not need extra support, or may be very flexible and not suitable for a very firm shoe. Shoes which are built for support normally have a firm heel counter (the back of the shoe), and midsole

Plan A Do a hill pyramid on the treadmill. Warm up for three minutes on a flat treadmill, then increase the incline by two degrees at a time (for two minutes at each setting). After four increases, lower the platform in two-degree increments (stay

Riding all day nearly always exposes your weakest link, which for most riders is the core. "The core area - your abs, lower back, obliques, hips and glutes - helps transfer power to the pedals, as well as stabilise the rider on the bike," says US

. When the muscles at the front of the pelvis become shortened you may develop problems in your hamstrings, lower back and knees. Hip flexor StretchStand upright with your feet about hip-width apart.Place one leg in front of the other and, bending