and feet. Stretches your hamstrings, calves, Achilles tendons, back and shoulders. 2. Lying spinal twistStart on your back with both legs straight. Hug your right knee in towards your chest, and hook your right foot behind your left knee. Then roll to your

.5” in height over the course of a 26.2 mile race – temporarily of course – so this is a sign of how much straining your back can be placed under during and after intense exercise.”The spinal twist increases circulation to spinal nerves, veins and tissues

. Spinal erectors These muscles strengthen and stabilise your spine for balance. Obliques These are the muscles that rotate your mid-section and support you when twisting and bending. Hip flexors and rotators Key players in stabilising your

pictures for the stretch descriptions.) Lying hamstring stretch with cord Lying spinal twist Gastrocnemius (upper calf) stretch Soleus (lower calf) stretch Standing quadriceps stretch More