INJURY-PLAGUED Southend United winger Mark Gower is hoping to get back into the groove by following a fitness course made famous by pop star Madonna.

The former Barnet man has endured a series of frustrating spells on the sidelines since being voted the Shrimpers player of the year in his first season with the club in 2003/04.

And after he was again forced out of Saturday's clash against Swansea City with another problem in his lower back he is taking up Pilates - a muscle programme pursued by the number one singer and many other music and cinema stars.

"I'm working hard to improve things. I have exercises I do, I regularly visit a chiropractor and now I've started doing Pilates too," said Gower.

"That moves and strengthens muscles in the area affected and is all good stuff so hopefully that will be the end of my problems."

Pilates has also helped football-loving singer Rod Stewart, members of the Man-chester United squad, plus Nottinghamshire's county championship-winning cricketers.

The discipline, developed by German bodybuilder Joseph Hubertus Pilates early last century, aims to improve co-ordination and posture, while promoting better muscle alignment to help the body work more effectively.

But it is not likely to help Gower recover from his latest knock in time for Saturday's trip to Nottingham Forest.

"This is a fresh problem I got in training on Friday and I don't think I'll be ready for next week," added Gower.