Muscles Care- Prahran

Shin Pain Self-Release 🦵

Tight around the front of your shin? Try this simple self-release technique.

➡️ Place the dumbbell next to the shin bone
➡️ Roll back and forth slowly
➡️ Find the sweet spot
➡️ Hold for 30–45 seconds
➡️ Keep the pressure comfortable — harder isn’t always better.

This may help temporarily reduce feelings of tightness, but shin or big-toe pain can have different causes. If pain is persistent, worsening, or sharp, get it properly assessed.

Know someone with tight shins or ankles? Send this to them! 💙

Been sitting all day? Give your upper back a little reset 🙌

Try this simple foam roller release to open up through the chest and upper back.

✨ Keep your core engaged
✨ Relax your upper body over the roller
✨ Breathe slowly and comfortably
✨ Pause for 30–60 seconds

This can be a nice way to add movement after long periods of sitting or working at a desk.

Save this for later 📌 and send it to someone who spends all day at a desk!

Hip flexors tight? Try this!

🏋️‍♀️🧘‍♀️🧗‍♀️🚴‍♀️Sitting for long hours, training, or repetitive movement can leave the front of your hips feeling tight or uncomfortable.

Try this gentle hip flexor self-release to help reduce tension and get your hips moving more comfortably.

🏆You can use either a kettlebell or dumbbell.

👉 Lean into it slowly
👉 Find the tight spot
👉 Hold the pressure
👉 Or gently swing your leg from side to side

Save this for later and give it a try! 💾

Hip flexors tight? Try this!

🏋️‍♀️🧘‍♀️🧗‍♀️🚴‍♀️Sitting for long hours, training, or repetitive movement can leave the front of your hips feeling tight or uncomfortable.

Try this gentle hip flexor self-release to help reduce tension and get your hips moving more comfortably.

🏆You can use either a kettlebell or dumbbell.

👉 Lean into it slowly
👉 Find the tight spot
👉 Hold the pressure
👉 Or gently swing your leg from side to side

Save this for later and give it a try! 💾

Ever wondered what actually happens when you get dry needling? 🪡💡

Cupping therapy is amazing. We don’t just leave the cups in one spot — we can also slide and glide them across the skin. This creates a warming sensation and increases local blood flow to the area. It feels nice and warm, and can be really relaxing.