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Hooked on 10,000 steps a day?

With the majority of Melbournians walking more to get out of the house(!), get in those 10,000 steps, and catch up with family and friends, those muscles are starting to feel a bit tight!

Dr. Craig Lia, Osteopath at Back in Health, suggests some some simple ways to help alleviate tightness from the increased mileage:


Hip flexor stretch

Feeling tight in the front of your hips and legs?

  • Kneel on you right knee
  • Place your left foot on the floor in front with your knee bent
  • Lean forward, stretching your right knee
  • Get the most out of the stretch by reaching with your right arm up over to the left
  • Aim for 30-60 seconds
  • Swap sides and repeat




Hamstring stretch

Trouble touching your toes or tightness in the back of your legs?

  • Standing on left leg
  • Place your right leg on a step
  • Reach forward with your right hand, stretching the back of your right leg
  • To achieve a stretch through the different portions of your hamstring, reach in different directions. Towards 3 o’clock with stretch the outer portion and towards 9 o’clock will stretch the inner portion.
  • Aim for 30-60 seconds
  • Swap sides and repeat



Calf Stretch

Feeling tight at the back of your lower leg?

  • Stand an arm’s length from the wall
  • Both hands on the wall, place your right leg in front
  • Press your left heel down with your left knee straight, keep your right knee bent
  • Not getting a stretch? Trying shifting your hips to the right or left
  • Aim for 30-60 seconds
  • Swap sides and repeat



This blog was written by Dr. Craig Lia (Osteopath) from Back in Health. Back in Health Osteopathy practitioners are based in our Fitzroy North and CBD locations.