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The last post in our winter sports series is an exercise that most people would know how to perform and what it is, although is not prescribed as often as it should be. Strength wall squats are very simple, yet highly effective in developing glutes and also...

Feel stretch for 30 seconds and repeat on both sides as needed during times of tension.  

Elevate big toe and move the knee forwards to find appropriate stretch, try 5 on each side and then change the angle.    

Finding the tender spot, splay toes 10 times, then curl up 10 times and swap feet.  

Working all directions of a clock face, maintain hip and knee balance.  

Head up, foot up. Aim for 5-6 each leg.    

15-30 seconds each side.