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Step calf
stretch
YOUR CALVES WILL OFTEN
BE TIGHT IF YOU FAVOUR
WEARING HEELS, SO IT’S
IMPORTANT TO STRETCH
THEM OUT AT THE END OF THE
DAY TO COUNTERACT ANY
LONG-TERM SHORTENING,
WHICH MIGHT PULL YOUR
POSTURE OUT OF ALIGNMENT.1 Standing just in front of
a step or kerb, place the
toes of your right foot on
the top of the step and keep
your heel on the ground.
2 Keeping your left leg
straight, lean into your rightleg and foot so you can feel
a gentle stretch in the right
calf muscle.
3 Hold for five seconds,
increasing to 10 as you feel
more comfortable.
4 Repeat with the other leg.be informed
be nourished
simply be
be energised
be inspired
Exercises adapted
from Sit Strong
by Harriet Griffey
($22.99, Hardie
Grant).Piriformis stretch
WHILE YOU’RE ON THE
FLOOR YOU CAN STRETCH
YOUR PIRIFORMIS ON BOTH
SIDES. THIS SMALL MUSCLE IS
LOCATED DEEP IN YOUR
BUTTOCK. IT CAN BECOME
TIGHT WITH PROLONGED
SITTING, WHICH CAN CAUSE
BACK PAIN AND PROBLEMS IN
OTHER AREAS. LOOSEN IT
WITH THIS SIMPLE STRETCH.1 Start by lying
comfortably on your
back, arms by your sides,
knees bent and feet flat
on the floor.2 Hug your knees
into your chest and
rock from side to side
for a few seconds.
3 Stretch one leg out
flat while pulling the
knee of your other leg
towards your chest using
both arms.
4 Hold for 10 seconds
before repeating on the
other side. You should feel
a stretch in the buttock of
the bent leg.
5 Yo u can make this
more advanced by crossing
your legs and doing themovement in this position.
6 Loop your hands around
the back of the knee of
the bottom leg and gently
increase the pull of both
legs towards your chest.
7 Hold for 10 seconds
before repeating with
the other leg.Tip
Lift your phone.
The weight of your head
increases by as much as
12kg when you tilt it forward
by 15 degrees, putting
more pressure on your
neck and shoulders.
With this in mind, try
to remember to lift your
phone up to your face as
opposed to craning your
neck down to look at it.If you wear
heels, make sure
to stretch your
calves at the end
of the day