Use this abs stretch move to relieve stiffness in your hips, back and spine after a workout.

Get things straight
Begin by sitting with your legs straight in front of you. Lengthen your spine by sitting upright: this looks simple but it requires the use of your abdominals, back and thigh muscles. Keeping your head facing forward, rest your hands palm down on the ground with your fingers facing your toes and your shoulders loose and relaxed. If lower back is rounded, sit on a folded blanket: this will raise your hips slightly off the ground and straighten your back.

 

Flex your feet
Bend your left knee, placing your heel in line with your outer hip; keep it pressed against the inside of your right thigh. Extend your right leg and flex the foot by bending your toes back and keeping your heel on the ground. This provides an additional stretch in your calf and the lower end of your hamstrings.

Do the twist
Place your right arm across your left knee, hand resting outside of your thigh. Twist your body towards your bent knee and extend your left arm behind you. Relax your shoulders, turning your head in the direction of the twist. As you inhale, sit up straight and lengthen your spine.

And breathe
Upon exhaling, twist a little further to stretch out core areas such as your abs and obliques. Breathe for 5-10 long, evenly paced breaths or until you feel all the tension released. Exhale as you turn back to the centre. Repeat on the other side. Repeat the twist 4 times on both sides.

Relax - The search for the Holy Grail of relaxation

Elbow out shoulder pain
Colorado researchers measured the muscle activity in 15 participants performing different exercises to rehabilitate the upper subscapularis-the rotator cuff muscle that's involved in throwing. The winner? This one exercise: grab a light dumbbell and with your elbow a few inches from your side, bend your arm so that it forms a 90-degree angle. Slowly rotate your forearm until the dumbbell touches your chest, pause, then rotate back.

Brace yourself
Researchers at Northeastern University in the US have created a brace to strengthen knees, and are now working on one for elbow joints. The appliance incorporates a fluid that's normally used for vibration suppression in cars, and applies resistance when the joint moves. "I see it being used for sports injuries to the joints and as a strengthening device for healthy men," says Dinos Mavroidis, the lead researcher.