Beachside Health & Movement in Mordialloc, Victoria, Australia | Physical therapist

Beachside Health & Movement

Locality: Mordialloc, Victoria, Australia

Phone: +61 3 9580 7476

Address: 4 White Street 3195 Mordialloc, VIC, Australia

Website: http://www.beachsideosteo.com.au

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• Medical and health
• Medical centre
• Physical therapist
• Osteopath

25.01.2022 Wanting to improve your core strength? . Have you tried the plank but didnt feel quite right . Getting pain or discomfort when doing it?... . The plank is a great exercise for strengthening the core. It has ample progression which can target different outcomes and difficulties . That is why it is important to MASTER the forearm plank before progressing and challenging yourself more . Sound on for a few simple tips to get your started with the Plank! . Shoulders over elbows Long and straight from the crown to the heels Controlled breathing . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #beachsideosteo #winter #beachside #mordialloc #stronger #movement #rehab #body #painfree #injuryfree See more

25.01.2022 Saved by the ball . Have you used massage balls before . They can be great tools in providing some quick relief when on the go or after an exercise session... . With a variety of balls available for use we recommend you ask a professional or do some research on how to properly use your ball . If you scroll through our page (and keep an eye on upcoming posts) you will find a lot of really good releases that use the massage ball . If you have any questions on how to use or if its safe for you, feel free to ask! . . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #beachsideosteo #winter #beachside #mordialloc #stronger #movement #rehab #body #painfree #injuryfree See more

24.01.2022 Walks and runs starting to leave you sore? . Many people have been asking us what to do in relation to sore lower legs . With people making the most of their hour a day often we see people pushing themselves to do as much as they can within that hour!... . This can result in fatigue and tightness through the legs, especially the calves . The stretch above is a great one because You only need a ledge or step You can alter it to your comfort You will get a lot of relief! . Give it a go after your next walk and see how you feel! . . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #beachsideosteo #winter #beachside #mordialloc #stronger #movement #rehab #body #painfree #injuryfree See more

24.01.2022 Your second trimester you should be out of the woods with the morning sickness (PHEW!!) Generally after the 12 week mark the body gives you a rest with the decrease in levels of human chorionic gonadotropin (hCG) hormone and an adjustment to the levels of estrogen and progesterone hormones. . Your baby now has all major organs & its time to grow! ... Youll be feeling your baby move/kick & use you bladder as a squeezy toy! . The most common conditions through the musculoskeletal system are: Pubic pain Sacroiliac joint (SIJ) pain Low back pain Mid back pain Lower rib sprains Reflux & indigestion Constipation . So WHY does this all happen??? . @ 16-20 week the anterior pelvic rotation is quite strong which increases the lumbar lordosis & brings the centre of gravity more anteriorly. This means the pressure is more at the front of the pelvis i.e the pubic symphysis. During this time it is common to have pubic pain. We see decreased curves through the mid thoracics so the mid back may be feeling okay but may be a bit stiff at this stage . @ 24-30 weeks we generally see posteiration of the pelvis, which makes your baby bump seem a little smaller. This is a great time to take the load off the pubic symph but low back/SIJ pain may be increased prevalence. As the baby grows there is more pressure through the lower ribs & digestive system. Reflux & lower ribs issues are common during this time as well! . This is a special time & were here to support you with advise, exercise suggestions & down the track back to hands on approach. . If you have questions our wonderful osteopaths are here to help! Book a Tele-health appointment now! . https://www.beachsideosteo.com.au/book-now/ . 9580 7476 . . #pregnancy #telehealth #secondtrimester #osteopathy See more

23.01.2022 Friday funny alert . Back when masks weren’t a thing, anyone remember what that feels like?! . Our lockdown challenge we gave to you... . If you’ve had enough of all our Osteo talk, just enjoy this fun game we created that challenges your body and ball skills! . Set each marker 1.5m apart and from closest to furthest scores are 1,2,3,5!! What’s your best?! 22 . Wait till the end.. What do the footy players say.. FALCON! . As always stay positive and laugh it off . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #yoga #beachsideosteo #beachside #mordialloc #stronger #movement #rehab #body #painfree #injuryfree See more

23.01.2022 Shoulder Impingement . As the name suggests is a narrowing of space in the shoulder joint! . Often and achey pain will be at the front top or side of the shoulder and aggravated with overhead movements ... . Consistent with what aggravates it . It is common amongst younger trades workers and sports people that have a lot of overhead movement . The narrowing of the space commonly impinges tendons of the Rotator Cuff and Bicep! . It doesnt always come on exclusively and/or immediately . A lot of cases there can be pre existing strain patterns or injuries that can cause it to be a secondary issue! 2 . If this sounds like you stay tuned for some simple and effective rehab coming soon . Been around for a while and cant shake it?? . Contact us to get your journey to pain free sport or work started! . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #yoga #beachsideosteo #beachside #mordialloc #stronger #movement #rehab #body #painfree #injuryfree See more

23.01.2022 Friday funny alert . Do we really need a caption for this one though?? . Put this on repeat ... . We dont always get it right when getting our content out there for you all to enjoy and learn! . Our Osteo Sarah doesnt quite have the slick hands Tom has shown in his co-ordination challenges.. . What do the footy players say.. FALCON! . As always stay positive and laugh it off . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #yoga #beachsideosteo #beachside #mordialloc #stronger #movement #rehab #body #painfree #injuryfree See more

23.01.2022 TOP TIP HIP FLEXOR STRETCH When performing a hip flexor stretch, a comfortable stretch should be felt at the front of the hip. ... Often when performing a hip flexor stretch patients report they feel discomfort through their low back a stretch in the front of the thigh a stretch through the calfs stretch/discomfort in the non stretch leg WHY .. you may.. be extending through the lower spine need to stretch your quads beforehand need to lift your heel off the ground to take tension from the calfs OUR TOP TIP Its alllll in the... PELVIS keep that pelvis straight and you tail bone tucked Need help stretching your hip flexors? Reach out! DM us or call 9580 7476 #rehab #beachsideosteo #body #movement #stretch #exercise #mobility #livewell #recovery #warmup #cooldown

23.01.2022 If youve been stuck behind the desk all day Feeling stiff and bluh? Its time for a movement break! ... Step away from the desk, and get some fresh air! If you dont have time for a walk some other ideas are.. Spend 5-10 minutes stretching, using your foam roller/massage ball or doing your prescribed exercises If you dont have 5-10 minutes.. get up walk around your office. Getting up for a coffee? While you wait for the kettle to boil pick a stretch and do it.. next coffee break, pick a different stretch or movement. Youll feel better and more productive for it! #move #break #movement #desk #stiff #coffeebreak #osteo #mordialloc #rehab #selfmanagement #painsolutions

22.01.2022 Sore from sitting at the new office? . When we arent set up properly with our workspace we often put strain through our body in some unusual ways . An Ergo setup is obviously a great way to improve positioning and comfort at the desk but there are a few simple things you can do to help how your body feels after the work day... . Keep an eye out for these posts to implement some no fuss tips into your workday for a pain free day. . Desk Break 5: Brueggers . When we sit at the desk or kitchen table all day we are often slouched forward with our arms rotated inward . Prolonged time in this position can lead to stiffness and soreness through the neck and back. . A good way to counter this is by performing the stretch above . Brueggers takes the body into a position that is opposite to the slouching posture we are often in and changes our movement pattern. . Try setting up this position and going for 3 deep, slow breaths before returning to your normal posture. . If you can get this in every 30 minutes youll notice a huge change! . . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #beachsideosteo #winter #beachside #mordialloc #stronger #movement #rehab #body #painfree #injuryfree See more

22.01.2022 Stiff and sore from sitting at the new office? . When we arent set up properly with our workspace we often put strain through our body in some unusual ways . An Ergo setup is obviously a great way to improve positioning and comfort at the desk but there are a few simple things you can do to help how your body feels after the work day... . Keep an eye out for these posts to implement some no fuss tips into your workday for a pain free day. . Desk Break 2: The Twist . One of the simplest exercises you can do at the desk . Many of us already naturally incorporate this but it can be good to structure it in! . This can help get rotation through the entire spine and movement through the ribs . Try adding it in and see how the body feels after! . . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #beachsideosteo #winter #beachside #mordialloc #stronger #movement #rehab #body #painfree #injuryfree See more

21.01.2022 Lunchtime Opener!! . Open books are an EASY & FAST way to open & mobilise through the mid back as well as open through the front of the chest! . Hows that for efficiency??!! ... . Sitting at the desk we tend to drop into what we call an upper cross posture . This means the front of your chest gets tighter & the back of your body gets stiffer & weaker . Book Openers are a perfect way to start opening this area! . Start by doing 5x on each side . If you would like more information or ideas to open this region contact us via 9580 7476 www.beachsideosteo.com.au . . . #bookopeners #openbooks #thoracic #pec #osteopathy See more

21.01.2022 Hip pain Lateral Hip Pain . It might be time to give your Glute muscles some love! .... There are many of them, they are a group of muscles and are some of the most powerful in the body . There are many reasons your Glutes can get tight or sore. Whether it’s fatigue, strain or even just DOMS . A lot of cases there can be pre existing strain patterns or injuries to the low back and other areas in the pelvis that can cause it to be a secondary issue! 2 . Give this seated figure 4 stretch a go, super useful and can be done anywhere anytime! . Been around for a while and can’t shake it?? . So do you like the sound of tailored, thought out management and diagnosis for your hip? Contact us to start your journey . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #yoga #beachsideosteo #beachside #mordialloc #stronger #movement #rehab #body #painfree #injuryfree

21.01.2022 Feeling heavy or weak when attempting your push ups? . Wanting to start them but need some guidance . Getting pain or discomfort when doing them?... . The push up is one of the most well known strength exercises and is often seen as the main upper body bodyweight exercise . Pushups are a great exercise to build strength through the chest and arms and there are also a few variants to suit your ability . With a few simple cues, YOU can be doing great push-ups and build up strength and confidence in the movement! . Push ups develop a lot of the upper body muscles while being performed in a functional movement that helps us with everyday life as well as athletic ability . Sound on for a few simple tips to get your started with the Push-up! . Hands at chest height Long and strong through your body Keep the shoulders low . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #beachsideosteo #winter #beachside #mordialloc #stronger #movement #rehab #body #painfree #injuryfree See more

20.01.2022 A few big days outdoors leaving the body sore? . The sun is starting to poke its head out around Melbourne . Walking tracks were filled over the weekend and parks were packed with Workouts and PT sessions... . It’s great to see Melbourne getting back to its busy active lifestyle but has the extra exercise left you feeling sore or tight through the quads? . Give this stretch a go to help ease off some of that tightness and get you back into exercise sooner . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #beachsideosteo #winter #beachside #mordialloc #stronger See more

19.01.2022 Constantly hearing different things about the squat? . Wanting to start them but need some guidance . Getting pain or discomfort when doing them?... . The Squat is one of the most beneficial lower body exercises There is a lot of information out there about the perfect squat but lets wind it back and keep it simple! . With a few simple cues, YOU can be doing great squats and build up strength and confidence in the movement! . Squating helps develop a lot of the lower body muscles while being performed in a functional movement that helps us with everyday life as well as athletic ability . Sound on for a few simple tips to get your started with the Squat! . Feet comfortable distance apart Weight towards the heels Hips go back in sitting movement . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #beachsideosteo #winter #beachside #mordialloc #stronger #movement #rehab #body #painfree #injuryfree See more

19.01.2022 Our Osteopath Sarah wants to talk to YOU.. about shin splints and what you can do to help decrease your risk. So if you are planning on INCREASING your running load when the weather improves.. If you are RETURNING to running after a hiatus AND/OR if you have a history of SHIN SPLINTS.. LISTEN UP.. this message is for you!

19.01.2022 Progressing our Glute Bridge . The glute bridge is a staple in keeping pelvic stability & is a building block for many progressions . It includes activating your TA/pelvic floor & glutes all in one motion as well as motion through the pelvis & low back. Also making it a great mobility exercise focusing on segmental motion.... . If pelvic stability is an issue for you, give these a whirl . Here we are challenging the pelvis by creating instability on our toes . With or without band (ideally with): . Begin with (with or without band above knees) feet as close to your bottom as you can Activate your pelvic floor & TA If using band push against band so knees are inline with your hips Bring your pubic bone in the direction of your belly button Bring pelvis up Stay in your bridge & maintain activations Come onto your right toes Come onto your left toes Bring right heel back to ground Bring Left heel back to ground Slowly & maintaining activations, ripple your way down 1 vertebrae by 1 vertebrae Repeat x10 . . More progressions to come! Stay TUNED . . www.beachsideosteo.com 03 9580 7476 . . . #glutes #pelvicstability #osteopathy #mordialloc See more

18.01.2022 Its getting close!! By the 27th week mark although not preferable your baby would be able to survive . All of your hormones will be increasing - including oestrogen, progesterone & prolactin . Youre well into your nesting & your belly is increasing in size by the day as well as your breast tissue for increase milk ducts ... . A lot of the time this means so does discomfort! . As the baby grows so do you! The most common conditions through the musculoskeletal system are: Pubic pain Sacroiliac joint (SIJ) pain Low back pain Mid back pain Lower rib sprains Reflux & indigestion Constipation Cramping Fatigue due to lack of sleep Headaches Swollen limbs Carpal Tunnel (due to fluid formation) . If you have questions our wonderful osteopaths are here to help! Book a Tele-health OR Face to Face appointment now! . https://www.beachsideosteo.com.au/book-now/ . 9580 7476 . . #pregnancy #telehealth #thirdtrimester #osteopathy See more

16.01.2022 MOST PRESCRIBED EXERCISES THE HIP FLEXOR STRETCH There are many injuries and reasons we prescribe a hip flexor stretch. Most commonly for low back and hip pain.... WHY WE LOVE THIS EXERCISE Great rehabilitation exercise for low back and hip pain Easily modifiable to progress or regress depending on your fitness level &/or stage of recovery Improves low back pain and hip mobility Look out for a video later in the week on our top tip for stretching your hip flexors #osteo #osteopathy #movement #psoas #hipflexors #movement #mobility #strength #recovery

16.01.2022 BALL TAPS ON WALL CHALLENGE Its time for our Osteopath Sarah to redeem herself after yesterdays faux pas.... ... WHY WE LOVE THE BALL TAPS ON WALL EXERCISE Great plyometric exercise for the Upper extremity Great return to sport exercise following hand, wrist, elbow or shoulder injury Challenges & improves hand eye coordination FUN IF YOU WANT AN ADDED CHALLENGE - close your eyes & try it out - this is an even better proprioceptive challenge (awareness of where your body is in space). GOOD LUCK! And should the ball bounce off the wall & into your face ... well ... I guess it happens to the best of us! #osteo #rehab #challenge #handeyecoordination #ballsports #shoulderinjury #wristinjury #elbowinjury

16.01.2022 TRAINING WITH YOUR SWISSE BALL Does your swisse ball sit in the corner of the room or the cupboard collecting dust? Lets mix up your workout and have a little fun ... If you have a swisse ball but arent sure what to do with it or how to add it to your work outs.. look out on our socials because we will be posting various ways to use yours over the next few weeks. Here our osteopath Sarah performs an abdominal roll out. If you are missing the ab wheel in the gym, you can use your swisse ball as a substitute. #challenge #movement #stability #swisseball #exerciseball #pelvicstability #balance #coordiantion #motorcontrol #osteo #osteopathy

15.01.2022 The Adductor Walk . Sports players who gets tight groins? Yogi who feeels the tension in a wide stance? . Many of us have tight adductors, dont enjoy stretching them because they might forget or may do it incorrectly! ... . Here is a fun but effective way you can get a myofascial release through this area . Can you walk the adductor walk and talk the adductor talk?? . To maximise efficiency: Walk up and back 3-4 times (about 4-5m) Turn toes in and repeat Turn toes out and repeat Make sure you change the height and location of the roller Keep your walking slow and controlled . Try this but in mind your adductors have a strong connection with your pelvis, sometimes addressing this will enhance your results even further! . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #yoga #beachsideosteo #beachside #mordialloc #stronger #movement #rehab #body #painfree #injuryfree See more

14.01.2022 Its more than a walk in the park . Walking is the most common form of transport for most of us, walking around the office, the home, and now walking around the block(again, and again, and again) . BUT, Walking actually has ample benefits to our health besides just some light exercise... . Walking improves circulation, strengthens muscles, and can help with joint health, all things that can help with pain management and injury prevention. . Walking can also help with respiratory mechanics, mood, and sleep quality These things are all important in our everyday life and especially important with the times we are currently enduring . If safe to do so, make sure you are getting out for that walk because it has more benefit than you may have previously thought! . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #beachsideosteo #winter #beachside #mordialloc #stronger #movement #rehab #body #painfree #injuryfree See more

13.01.2022 OH BABY Congratulations!! This is such an exciting time! Although going through your first trimester can be scary enough, during isolation it may be even tricker to get the support you need! . What is happening in my body? . Am I allowed to exercise?... . What can my body can & can not do? . Will I ever be able to keep food down again? (haha but seriously) . The first trimester 0-12 weeks is mostly known for morning sickness symptoms. It is common to feel nausea, vomiting, sinusitis, increased weight through breast region . The later causing an increase in the kyphosis of your thoracic spine (increased of the curve in your mid back) & rolling through the shoulders . The most common conditions through the musculoskeletal system are: Headaches Neck pain Mid back pain Upper rib sprains Increased sympathetic response (fright or flight) resulting in spasms through abdominal muscles/diaphragm region . This is a special time & were here to support you with advise, exercise suggestions & down the track back to hands on approach. . If you have questions our wonderful osteopaths are here to help! Book a Tele-health appointment now! . https://www.beachsideosteo.com.au/book-now/ . 9580 7476 . . #pregnancy #telehealth #firsttrimester #osteopathy See more

13.01.2022 Ribs Ribs Ribs . They are regularly underestimated in how much they influence our musculoskeletal system as well as many other systems!! . Ribs sprains can be mild and underlying.. or quite obvious and very painful, many dont realise they are common and can have rapid or gradual onset! ... . Been stressed, had a cold or allergies? . If you are tense, blocked up, coughing or sneezing this affects your breathing mechanisms, which can predispose you to sprains.. much like sitting at a desk! . Did you know a rib sprain can present in the front or back of the chest and even into the neck or shoulder?? . Our Beachside tip.. keep your ribs moving, stay loose through the chest/shoulder muscles and dont forget to breaaathhh! . If you cant get rid of that annoying, nagging rib pain.. contact us to learn more about changes you can make to improve sleep and day to day life! . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #yoga #beachsideosteo #beachside #mordialloc #stronger #movement #rehab #body #painfree #injuryfree @ Beachside Osteo See more

12.01.2022 Rib Mobility Progression . Continuing our progressions for this go-to exercise we need two light dumbbells or even cans of soup/tomatoes . The ribs, mid back and chest make up such a large portion of our axial skeleton (mid line) and are a central point of attachment for the rest of our body! ... . They affect our nervous, respiratory lymphatic and many more systems in our body . Are you unfamiliar with this exercise?? . REMEMBER this is not for beginners or those who are in early stage of injury! . Ensure you keep the squeeze between your shoulder blades and control the movement the whole time! . Check out our previous posts for regressions! . Let us know how you go with this progression or if you have any that you love doing!! . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #yoga #beachsideosteo #beachside #mordialloc #stronger #movement #rehab #body #painfree #injuryfree See more

12.01.2022 Do your lunges never feel quite right? . Wanting to start them but need some guidance? . Getting pain or discomfort when doing them?... . The lunge is a really beneficial exercise as it can get great outcomes while requiring minimal equipment(to start). This is why it is very popular at the moment with many home work-outs . It helps develop a lot of the lower body muscles while being performed in a functional movement that helps us with everyday life as well as athletic ability . Sound on for a few simple tips to get you started with the lunge! . Feet comfortable distance apart Lowering body straight down toward the ground Chest and head stay upright . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #beachsideosteo #winter #beachside #mordialloc #stronger #movement #rehab #body #painfree #injuryfree See more

11.01.2022 Rib Mobility Progression . This is one of our personal favourite exercises, that will benefit you no matter what your injury! . The ribs, mid back and chest make up such a large portion of our axial skeleton (mid line) and are a central point of attachment for the rest of our body! ... . They affect our nervous, respiratory lymphatic and many more systems in our body . Are you unfamiliar with this exercise?? . Check out last weeks video using a towel and no other props! . REMEMBER always keep control and squeeze your scapula back and down away from your ears! . Let us know how you go with this progression or if you have any that you love doing!! . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #yoga #beachsideosteo #beachside #mordialloc #stronger #movement #rehab #body #painfree #injuryfree See more

09.01.2022 Its lunch time! . .... If youve been stuck behind the desk all morning.. . . Feeling stiff and bluh? . . Its time for a movement break! . . Step away from the desk, and get some fresh air! . . If you dont have time for a walk some other ideas are.. . . Spend 5-10 minutes stretching, using your foam roller/massage ball or doing your prescribed exercises . . If you dont have 5-10 minutes.. get up walk around your office. . . Getting up for a coffee? While you wait for the kettle to boil pick a stretch and do it.. next coffee break, pick a different stretch or movement. . . Youll feel better and more productive for it! . . #move #break #movement #desk #stiff #coffeebreak #osteo #mordialloc #rehab #selfmanagement #painsolutions

08.01.2022 Jumped onto the running bandwagon . With limited exercises options many of us have switched to long runs as our primary form of exercise . Running is a robust form of exercise requiring strength, cardiovascular endurance, and mental resilience.... . But one thing that is often forgotten about is the time in between runs . Tip #2: RECOVERY . We all like to feel like we are working hard and putting in the grind to get results. . But often this is actually hindering our progress . Planning your runs with different types of running and with recovery periods in between is going to help get more out of yourself . Recovery can be a day off the legs, or maybe a light bike-ride or walk to just keep the legs ticking over! . This allows for the body to reset and refresh meaning that you will be able to get more out of yourself for each run AND have to do less work overall . Try implementing some recovery in between sessions and see how it changes your physical and mental strength during runs! . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #beachsideosteo #winter #beachside #mordialloc #stronger #movement #rehab #body #painfree #injuryfree See more

07.01.2022 Scream Stretch . Dont worry.. you dont have to make any sound when doing this!! . Following on from last weeks jaw/TMJ post were bringing you this game changer! ... . WARNING this can be sensitive area, ensure you start very gentle and dont over do it. . Around 6 reps (screams) at a time, 2-3x a day should make a difference . Use your palms over the top of the corner of your jaw or even above your temples for most effective release. . Some clicking is normal/okay, it shouldnt be sharp pain and most of all, do what feels good!! . Hopefully this gives you some pain relief, improves movement or takes tension out of your jaw! . REMEMBER it is a very complicated area with a lot of traffic, if symptoms persist let us know so we can help you with Headaches or maybe just get back to eating popcorn!! . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #yoga #beachsideosteo #beachside #mordialloc #stronger #movement #rehab #body #painfree #injuryfree See more

06.01.2022 The Jaw and Stress . Also know as the TMJ (Temporomandibular Joint) . Do you get a clicky jaw, clench/grind or lots of headaches?? ... . The TMJ will be play a significant role in this . In our current time of high stress (whether people know it or not) there are muscles and key areas of the body that are more greatly affected by stress . The TMJ is one of those key areas! . Due to the close proximity of the brain and many structures in the skull.. The TMJ in close conjunction with muscles in the neck and base of the skull greatly affect our nervous system . Be aware this is a two way street!! . For instance muscle and postural fatigue can tighten muscles and restrict joints which can make us more tense and stressed . OR . We can be stressed and anxious which leads to the muscles tensing up and the cycle continues . Keep an eye out for a post which can show you a way to release through this area.. until this breath . Please contact us if you have any questions . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #yoga #beachsideosteo #beachside #mordialloc #stronger #movement #rehab #body #painfree #injuryfree See more

05.01.2022 Foam rollers are so versatile they can be used for so much more than foam rolling. . .... STRENTH WORK . . Foam rollers can be great in specific strength training exercises. . . Here Sarah is set up to do a serratus anterior foam roller wall slide. A great exercise for increasing shoulder stability. . . #movement #foamroller #rehab #exercisetherapy #exercise #osteo #osteopathy #mordialloc #beachside

05.01.2022 Weekend warrior season is upon us . Busy weeks followed up with weekends spent outdoor . While we love people getting out and using their body often this time of year we are underprepared for what we want to be doing... . This year more than ever we have spent a long part of the year sitting which can result in a limited range in a lot of our movements . Some great ways to counter this throughout the week are by doing different movements throughout the work-day. . Some great examples are: Walking Twisting Crawling Rolling . While they may seem a little childish, give them a go and try to tell me they aren't fun . . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #beachsideosteo #winter #beachside #mordialloc #stronger #hamstrings #eccentrics #movement #rehab #body #painfree #injuryfree See more

04.01.2022 Go-To Towel Rib Release . For those of you that saw Pats hack of folding up a towel last week, hes back with a how-to.. . Keep in mind everyone is different and you may need another pillow for support under your head or even low back. ... . Key points to remember: Keep shoulders away from ears and squeeze shoulder blades down and back If you feel some restriction as your arms come over your head this is okay It should be comfortable and no sharp pain should be present Use breath in as your arms move back and breath out as you come forward to enhance release . This exercise will help with a number of things whether youre a desk worker, stress head or do a lot of manual labour. . A go-to exercise and if done well can really benefit other stretches and exercises you do . Struggling with grasping concepts of your stretches and mobility work?? . Contact us at Beachside to set up a Telehealth appointment . We can visually review and guide you through step by step.. to ensure you get the most reward for effort during this lock down . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #yoga #beachsideosteo #beachside #mordialloc #stronger #movement #rehab #body #painfree #injuryfree See more

04.01.2022 Jumped onto the running bandwagon . With limited exercises options, many of us have switched to long runs as our primary form of exercise . Running is a robust form of exercise requiring strength, cardiovascular endurance, and mental resilience.... . Often, runners like to run Or at least its their preferred form of exercise.. . But to get more out of yourself in runs and to make sure you are preventing injury there are other aspects that must be addressed. . Tip #3 STRENGTH. . The bodys muscles and joints take a lot of weight when we are running so it is crucial that we have the strength to support the movement . The best way to develop this is to implement weighted strength training . In the current climate getting to the gym is impossible, but using weight around the house to add weight to things like squats, lunges, and calf raises can be a great way to start increasing the strength in the muscles required for running . Having the adequate strength means better running ability AND less chance of injury! . . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #beachsideosteo #winter #beachside #mordialloc #stronger #movement #rehab #body #painfree #injuryfree See more

03.01.2022 CHALLENGE TIME SWISSE BALL CHALLENGE - 2 POINT KNEAL PROGRESSION Does your swisse ball sit in the corner of the room or the cupboard collecting dust? ... Lets mix up your day and have a little fun!? For those acrobats that found the 2 point kneel challenge easy.. heres the PROGRESSION. This exercise is a great challenge for your core/pelivic stability! If you found the last two challenges difficult, and/or you are knew to balance/proprioceptive training.. you should spend more time working on the 4 and 2 point kneel before you attempt this progression. It is a very demanding and skilled exercise. As your arms lift the stick up, your center of gravity (COG) will be bought forward away from the middle of the ball.. this will make it more challenging for you to stay on top. Give it a go and COMMENT below how long you last OR how many you can do on top of the swisse ball! #challenge #movement #stability #swisseball #exerciseball #pelvicstability #balance #coordiantion #motorcontrol #osteo #osteopathy

03.01.2022 Why do we want to protect it so much? . Well the obvious reason is that we don’t want to get burnt and increase the likelihood of skin cancer. . But there are many other reasons that protecting your skin is really important on these warmer beach days... . Skin is the largest organ in the human body, you’ve got about 2 square meters of it and covers the entire body . Some of the main functions of the skin are to protect us from the elements(heat, sun, cold), to retain water, and to maintain a healthy body temperature . By understanding the functions of the skin it’s easy to see how by not protecting it we can cause a negative impact to our overall health . Dehydration, skin damage, and effects on the immune system are all things that can result from unprotected time in the sun . The old ‘slip, slop, slap’ will never be more relevant than it is during the Australian summer . Protect your current health and your future self by being sun smart! . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #beachsideosteo #winter #beachside #mordialloc #stronger See more

03.01.2022 DID YOU KNOW.. that your foam roller can only help you if you USE IT? . .... Benefits of foam rolling . . Great tool to help your muscles recover and as part of injury rehabilitation . . Relieves tight, sore muscles . . Improves mobility . . Helps remove waste products and improve lymphatic drainage . . . Put your foam roller somewhere accessible and frequently visited. A good place is next to the TV or couch so that when you sit down for the evening to watch TV itll be there waiting, reminding you to spend 10 minutes on it. . . . Are you foam roll religiously and still struggling with achey, stiff and/or tight muscles or arent recovering in time for you next work out? . . It might be time to consider other factors.. correct use, training load, recovery times, diet , sleep , stress OR underlying restrictions, weakness and/or dysfunction. . . We want to help 9780 7476

02.01.2022 THORACIC ROTATION AGAINST WALL There are many injuries and reasons we prescribe this exercise. Most commonly for mid back and neck pain. WHY WE LOVE THIS EXERCISE... Great rehabilitation exercise for neck and back pain Improves mid thoracic mobility Relieves stiff and sore backs Great movement break from repetitive or prolonged forward positions eg. desk, couch, tools, housework #osteo #osteopathy #movement #psoas #hipflexors #movement #mobility #strength #recovery

02.01.2022 The Shoulder Pendulum . Following our post for Shoulder Impingement here is a fantastic exercise to help increase space with in the joint! . A prop is not necessary as mention, however will make relaxing and getting that pendulum motion easier ... . You dont need a heavy weight even a can of soup or spaghetti can be enough . Focus on not forcing the movement and letting it naturally swing where it wants to . It shouldnt be sharp or cause more pain . Try this once or twice a day for 45sec-1min with the different motions . This may give some relief, however, Shoulder Impingement is complex, there is likely to be other areas that are impacted and need to be addressed as well . : 9580 7476 : www.beachsideosteo.com.au . . #osteopathy #osteo #exercise #sport #health #gym #yoga #beachsideosteo #beachside #mordialloc #stronger #movement #rehab #body #painfree #injuryfree See more