3x quick stretches for your shoulders to ease upper back and shoulder pain. Should take 3mins in total, you can do these daily initially until you feel the release. Never move into pain, if doing the exercises causes pain afterwards cease doing them and check with a trainer or physio. Check out my shoulder strengthener video too.

Gentle work to build up weak rotator cuff muscles. Protecting the shoulder from potential injury or can be used post injury to build back strength. Do each exercise for up to 1min each side. If you experience pain during or after cease and check with a trainer or physio if these are appropriate for you.

Want to help yourself with some muscle release? Here is how, when and why to foam roll. Today we look at upper thighs, but I have other reels about calves and backs

Foam Rolling 2 - calves. Spend just 1min per leg each week to help your knees and achilles. Run better, ache less. This is such an easy tool to use. If it doesn't hurt, you don't need to do it.

I demonstrate how to use a peanut ball to safely massage up your back to your neck.

Stretch before you get in the door! These stretches can be done as you make your way home. Especially for those of us who struggle to stretch once we get indoors!!!

Weak or misfiring glutes can cause pain in your back, shoulders, inside thighs or even with your balance. Here I explain what to look for and what might be the problem. Watch my other videos for exercises. (Getting professional assessment is essential to finding the cause and addressing it. Remember, where the pain is, is not necessarily the cause of the problem)

In a previous video I explained that problems with balance, pain in your back and inside thigh may actually be caused by your bum/glute. Here are 3 general exercises to help with gluteal firing & mobilising. It is always better to seek professional assessment and treatment protocol to ensure you are doing the right exercises.

Hold these few stretches for 30sec each. There are many more you can do, but these are the minimum for the average runner. Also recommend a side bend each side.