Prevention Australia – June – July 2017

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4 UNLOCK YOUR

HAMSTRINGS

(FAR LEFT   

Prolonged sitting can

cause hamstrings to

become chronically stiff,

leading to back pain,

stiffness and poor mobility.

TRY IT Sit on chair with

ball under left thigh. Slide

left thigh from side to

side so ball can strum

across hamstring. Move

ball slightly higher, then

slightly lower, repeating

while breathing deeply,

working your way across

back of leg. Aim for

4 minutes on each leg.

5 SOOTHE NECK

TENSION (LEFT   

Putting pressure on

these points at the back

of the head triggers

relaxation and eases

strained neck muscles.

TRY IT Prop head on

yoga block and place

pair of balls at base of

skull. Breathe deeply for

2 minutes and imagine

head and neck sinking

into balls. Make tiny

nodding motions followed

by tiny head turns while

keeping neck on block

another 2 minutes.

Return to stillness for

final 3 to 5 breaths.

6 RELAX AND

WALK TALL

(CENTRE 

Liberating tension from

calves helps feet, ankles

and knees move properly,

reducing soreness and

making walking easier.

TRY IT Lie on back

with ball under left calf.

Cross right leg over left

to add more pressure, if

manageable. Be still for

several breaths. Slowly

point and flex left ankle,

then do ankle circles in

both directions. Move

ball slightly higher

or lower on the calf,

working your way up and

down leg, and repeat.

Continue, aiming for 4

minutes on each calf.

Stop and

reposition the

ball if you feel

any numbness

or tingling

If you don’t have

a block, a firm

pillow works

just as well

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ROLL IT OUT ESSENTIALS

Keep going strong at home with these items, which are all

readily available online and at major sports retailers

1 Stretch it out with Hart Easy Foam Roller ($53.50, hartsport.com.au)

2  Ease tension with a 30cm anti-burst Pilates Ball ($10.95, empind.com.au)

3 Break up those knots with this pair of Massage Balls ($29.99, ptpit.com)

4 Support your pose with a yoga brick ($17.99, ptpit.com)

ALL-DAY ENERGY

108 PREVENTIONAUS.COM.AU