Enso Osteopathy in Melbourne, Victoria, Australia | Health & wellness website

Enso Osteopathy

Locality: Melbourne, Victoria, Australia

Phone: +61 433 963 181

Address: 19 & 19a, Beatty ave Armadale 3143 Melbourne, VIC, Australia

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

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25.01.2022 Stage 6 Dead Bug The final stage of our dead bug progressions and this one is by far the hardest. This has a huge focus on balance and stability through your core muscles. Lying on your back, with the roller straight down your spine. Leave your right foot on the floor with your knee bent and bring the left leg up to table top position. Reach the left arm out to the side to help stabilise you and reach your right arm up to the ceiling. Engage your lower back against the ro...ller. So your opposite arm and opposite leg should be off the floor. From here you extend both limbs away from each other and return to the starting position. Do all the repetitions on one leg before you swap to the other leg. Try 2-3 sets of 10-15 on each side. Remember you can always return to the previous stage if you are having trouble. Please use common sense and if you feel any pain, stop the exercise. #osteo #osteopathy #clinicalpilates #core #exercise #rehabilitation #rehab

22.01.2022 Sciatic series ~ Bridges Bridges are a really good exercise for glute activation and strength which is important for lower back pain and life, generally. If you have poor glute strength it can make the smallest tasks so much harder. Lie on the floor with your knees bent. Squeeze your glutes (butt cheeks) together and then roll up through your hips and pelvis towards the ceiling. Then follow with your lower back and mid back pushing your hips upwards. Lower your back down wit...h control and then relax everything. Try 3 x 10 every few days. Any issues, please consult your health care professional

22.01.2022 So, Gravy, what are we looking at today?? Enso Osteopathy is considered an essential service so we are open for appointments. Give us a call or send a text (0433963181) if you need to see us. ... #osteopathy #osteo #dogsofinstagram #hungarianviszla #viszla

21.01.2022 Enso Osteopathy is still open ~ We will continue to provide you will treatment as long as we are allowed to do so. ~ Federal Minister Greg Hunt has stated all allied health businesses nationally can continue working and are encouraged to do so. ... ~ Health and wellness is so important at this time. Take some time to do something you love; whether it is a walk, a bath, a home workout, an osteo treatment or just a glass of wine. ~ Stay safe and healthy people See more

20.01.2022 Enso Osteo is one today!! This past year has been the absolute best. I want to thank all of the amazing patients who walk through our door making it so easy to come to work everyday. @ Enso Osteopathy

17.01.2022 Sciatic series ~ Single leg lift with glute activation Glute activation is important because the glutes help stabilise your lower back and move your legs. If your glutes don’t switch on properly or easily, you have to create that power and stability from other areas of your body which can often lead to wear and tear through your lower back or sciatica. Because we sit on our bums a lot during the day, our glutes tend to get a lot of down time. This exercise switches them back ...on and gets them ready to work. Lie face down with a pillow under your hips and belly. Squeeze your right butt cheek, and then lift that leg off the ground. Lower the leg and then relax completely. Activate the left butt cheek, lift the leg, lower and relax. Alternate for 10 reps each side. Do this one after you have released your glutes, warming the muscle up and stretching it out will make it a bit easier to activate the muscle.

13.01.2022 I’ve woken up and can’t move my neck! It starts as a small kink in the side of your neck. Then you can’t look over your shoulder to do head checks. Before you know it, you have a full blown headache and are getting pain into your shoulder blade as well. We see this a lot, it is likely a cervical facet sprain - inflammation causing localised neck pain. Often you will struggle to turn or sidebend your head and have excruciating pain on one side of your neck. ... The good thing is, osteo might be able to help you. But if you can’t make it in to see yours here are a few things to try... 1. Heat over the area (hot shower, heat cream, heat pack) 2. Roll up a towel and lie on it between your shoulders (see towel stretch a few posts below) 3. Gentle stretches to encourage a small amount of movement 4. Self massage of the area to help blood flow to the sore spots This sort of thing can often take 2-3 weeks to calm down, so either be patient or get in to see your health professional

10.01.2022 Stage 5 Dead Bug It’s time to ditch your mat and use a 90cm foam roller. If you don’t have a long foam roller, stick to level 4. Or head to @rebelsport to pick one up. By adding the foam roller we create further instability which will make your core have to work that little bit harder. Lying on your back, with the roller straight down your spine. Leave one foot on the floor with your knee bent and reach both arms out to the side (only have your finger tips on the floor). ...Bend one knee up to table top and then extend out to about 45 degrees, keeping your back engaged against the roller. Do all the repetitions on one leg before you swap to the other leg. Try 2-3 sets of 10-15 on each side. If it feels a bit too challenging, just head back to stage 1-4 until you feel a bit more comfortable. #osteo #coreworkout #rehabilitation #clinicalpilates #pilates #osteopathy #strength

09.01.2022 We are taking a small break this cup day. Open on Saturday morning for all of your musculoskeletal needs but closed Monday and Tuesday. Enjoy your weekend!

06.01.2022 Sciatic series ~ Neural Floss Neural floss is a great exercise to move the sciatic nerve without stretching and stressing it. The idea is that we move the nerve within its sheath to reduce any catching or adhesions. Sitting on a hard surface with your feet dangling. Slump your shoulders and head forward. Then one leg and time, straighten the knee and as you do this, lift your head to look at the ceiling. Return to the original position and repeat 10 times. Then swap legs. ... Only extend your knee as far as you feel comfortable and, as usual, if you have any issues with this stretch, please consult your health care professional.

06.01.2022 Slight easing of restrictions from tomorrow for allied health You may seek treatment: ~ To prevent deterioration of the condition which, if unseen, would result in an increased number of treatments, increase in pain or an increase in recovery time ... ~ For those who have delayed care during stage 4 and where further delay will result in deterioration ~ For essential pre and post op care following elective surgery Online bookings will remain closed so please call or text 0433963181 to make an appointment. Looking forward to seeing a few more of you in the coming weeks!!

05.01.2022 We love treating women through pregnancy! Taking someone through the stages of pregnancy; the good and the bad, is one of the most rewarding parts of being an Osteo and Pilates instructor. Every pregnancy is unique with side effects affecting some women more than others. Headaches, back pain, fatigue, pelvic instability, swollen ankles and uncomfortable breathing are all things our team can help with. Kristen and Amanda both have a keen interest in and experience treating wo...men in all stages of pregnancy treating you in the position that is most comfortable for you and in the safest way possible, we can keep you moving well and to get you to the end of the pregnancy with as few niggles as possible. Get in touch to see how we can help you through such an exciting period #osteo #osteopathy #pregnancy #pain #massage #pregnant #clinicalpilates

05.01.2022 Sciatic series ~ Glute stretch Stretching your glute muscles does wonders for hip tightness, muscle tightness and pain such a sciatica or disc pain. Sit in a chair, put your foot on the opposite knee. Gently push the knee towards the floor and lean towards your legs. You should feel a stretch through the back of your hip and glutes. ... Hold for at least 30 seconds and make sure to do both sides. You can do this every couple of days as a preventative or daily if you do experience sciatic pain or lower back pain. If you have any issues with this stretch, please consult your health care professional.

04.01.2022 Stage 4 Restrictions on Allied Health ~ Osteopathy continues to be an essential service during this lockdown period, so Enso Osteo will remains open. However, the way in which we practice have changed. You may only seek care if your symptoms are considered urgent or acute and without care you would otherwise need to present to a GP/specialist or the ED or are relying on strong pain killers to get by. Routine or maintenance face-to-face appointments are unfortunately not per...mitted during stage 4. If you feel like you meet this criteria for an appointment please don’t hesitate to contact me on 0433963181. For those who do not meet the requirements for a face-to-face treatment, we can still help. Telehealth will be available to provide home management strategies and rehabilitation guidance. Please stay safe! Amanda ~ enso osteo

04.01.2022 New blog post up on Sciatica and how osteopathy can help Sciatica is a condition that can lead to pain in the lower back and legs. It is literally a pain in the bum. It usually presents as a dull ache in the back and leg with occasional sharp pain into the buttocks and hamstrings. Have a read and let us know if you need our help! Check out the link here -https://ensoosteo.com.au//how-osteopathy-can-help-with-yo/

04.01.2022 Sciatic series ~ Glute release with a massage ball Releasing your glute muscles is really important for sciatica, lower back pain and glute function. Taking a ball, it can be a lacrosse or spiky ball, even a tennis ball works, place it against the wall and then rest your glute against it. Apply pressure to the ball hunting for a sore/tight spot and then relax into it, holding for about 10 seconds. Repeat 2-3 times and then swap sides. ... Do this every couple of days as a preventative or daily if you do experience sciatic pain or lower back pain. You may feel a referring ache into your leg as your do this exercise, don’t be alarmed, just don’t put as much pressure through the ball If you have any issues with this exercise, please consult your health care professional

02.01.2022 For the month of January we are donating $5 from every osteopathic consultation to The Red Cross fire relief and recovery plan. We had planned on taking a road trip up the east cost of NSW but had to make other arrangements due to the fires. Fortunately we were able to make those changes prior to leaving. We will definitely be visiting the affected areas at some point later this year, but feel quite helpless right now. If you’d like to join us in this appeal, please let me know. Appointments can be made online or call me on 0433963181. @ Enso Osteopathy

02.01.2022 Stage 4 lockdown update ~ Healthcare is still considered an essential service. Travel 5km from your home is still allowed for medial appointments. Please use your appointment reminder as proof of where you are going if you need. Stay safe!

02.01.2022 Sciatic series ~ Back plank There are some small stabilising muscles in your lower back that don’t often get worked properly. Strengthening these muscle is important to reduce lower back pain and sciatica. Lie face down on a pillow or a foam pad. Lift your arms and legs just off the ground so you are hovering on the pillow. You should feel your lower back muscles switch on when you do this. Hold this position for 30 seconds and then relax. ... This is best done daily and before exercise. Any issues, please consult your health care professional

01.01.2022 Allied health is allowed to return to normal from Monday 19th October. You are allowed to seek care even if you are not urgent. You are also allowed to travel to your allied health professional. Online bookings are now open, get in quick!!

01.01.2022 Stage 4 Dead Bug Getting a little trickier now, stay focused Lying on your back, bring your knees to table top and reach your arms up to the ceiling. Engage your core. Now extend your right leg out as you take your left arm back. Bring them back to the starting position and do the same with the left leg and right arm. Keep alternating for 10 repetitions each side. Do 2-3 sets and feel the burn ... If you are noticing your back arching a bit, maybe stick to stage 3 for a few more days. See more