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MyHealth Co

Phone: +61 431 743 274

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24.01.2022 SIDE-LYING BOW & ARROW Great exercise to improve mid-back mobility and strengthen the posterior rotator cuff and deltoid. Instructions:... Lying on your side with your shoulders, hips and bent knees stacked directly on top of each either. Holding a heavy resistance band in both your hands, as you exhale, slowly bend your top elbow so that your hand slides along your bottom arm. As your hand contacts your rib cage, rotate your upper body towards your bent elbow until you feel a stretch behind your scapula. Whilst performing the above movement, make sure you press your top knee forwards to minimize any pelvic movement. Once at your end range, take a big inhale to expand your rib cage and increase the stretch. Slowly return to the start position as you exhale. Progressions: Increase tension on the theroband Perform in lunge position to challenge stability . . #myhealthco #bowandarrow #mobility #rehab #movement

18.01.2022 KNEELING ADDUCTOR/HAMSTRING SLIDE Great for those who would like to improve their hip mobility, improve flexibility and strength in their adductor and hamstring muscles. Instructions:... Place your left knee on a mat in a high kneeling position with your hip locked out in full extension. Maintain this position by tensing your left glute. Place your right heel on a slider with your toes rotated outwards and your leg straight. Make sure your hip bones are facing directly forwards. Slowly slide your heel away from body whilst maintaining left hip position and tension in your left glute. Once at end range, draw your heel in by squeezing glute and adductor muscles. Repeat 8-10 times, trying to slide out a little further every time. Repeat on right leg. 8-10 reps per side, 3 sets Thanks @mymovementexercisephysiologist for this one! . . #mobility #rehab #strengthening #hipmobility #osteopathy #exercisephysiology #squatmobility

16.01.2022 PELVIC TILTS IN QUADRUPED (ALL 4’S) POSITION This is a great exercise to help improve your pelvic control and increase your lumbar mobility. Instructions:... Place your hands on the floor directly under your shoulders and keeping your knees directly under hips. Whilst keeping your mid-back in a neutral position, slowly press your tailbone outwards to increase the arch in your lower back. Once at your end range, reverse the pelvic movement by gently squeezing your glutes to tuck tailbone between your legs. This will result in a flattening of your lower back. Repeat 10 times. Repeat with your feet shifted across to the left side (Knees stay in the same position). Repeat 10 times. Repeat again with your feet shifted across to the right side. Repeat 10 times. . . #myhealthco #osteopathy #exercisephysiology #mobility #rehab #pilates #pelvictilts See more

15.01.2022 We are excited to announce that MyHealth Co will be re-opening on Monday 28th September This means the ‘urgency’ criteria will be lifted and we will be able to provide care for patients who are experiencing pain or their condition may deteriorate without treatment. In addition to the above, the restrictions below will still remain in place until 28th October. This includes:... - No new patients outside a 5km radius of the clinic - No group classes (A group being considered more than one client and one practitioner) We are continuing to monitor the advice provided by DHHS and we will update you of any further changes. If you are unsure if you meet the criteria or would like to make an appointment, please book online or contact Natalie directly. We can’t wait to see everyone face-to-face and we are excited that we are one step closer to normality! #myhealthco #osteopathy #exercisephysiology #covidsafe #covidplan #stage4update

13.01.2022 We may not be providing regular face-to-face appointments but we are still offering TeleHealth! Telehealth appointments are up to 45-minutes in duration and are with one of our Osteopaths or Exercise Physiologist. It involves; in depth questioning about your complaint/injury, followed by a detailed assessment and provisional diagnosis (If appropriate). You will then receive information and advice on: Pain triggers... Self-treatment tips Ergonomics (If relevant) We will also provide you with customized movement and rehab exercises to help achieve your goal. This information will be emailed to you, in an easy to read PDF. We also offer 1-1 or small group Pilates sessions online for those who need a little more motivation! If you believe this could be beneficial for you, please book an appointment online or contact the clinic directly. . . #telehealth #myhealthco #osteopathy #exercisephysiology #rehab #keepmoving #iso #adapting

06.01.2022 AND JUST LIKE THAT 2020 IS OVER AND 2021 BEGINS! We hope you all had an amazing Christmas and New Years break If you are having any aches or pains feel free to give the clinic a call! . .... #myhealthco #osteopathy #exercisephysiology #pilates See more

06.01.2022 Do you sit at a desk all day? Did you know, we experience pain and discomfort, not because of a certain posture, but because of the lack of movement in that position? If yes, then here is a quick 60 second movement routine. Do this every 30 minutes when at your desk.... . . #myhealthco #movement #mobility #deskergonomics See more

02.01.2022 SPIKEY BALLING FOR YOUR GLUTES Have your glutes been aching from sitting at your desk for a long period of time? Then this is a great exercise for you! The spikey ball can act as a self treatment tool by massaging deep into the gluteal muscles. Instructions:... Start by sitting on the floor, bend the left leg and place the right ankle over the left knee (figure-four position) with your hands stretched out behind you. Place the spikey ball underneath the right glute muscle and roll around until you can find a tender point. Once you have found your tender spot - hold the spikey ball for 5-10 seconds to increase the pressure. You may be able to find multiple tender points to spikey ball on each side Repeat on the left side Don’t fear if you don’t have a spikey ball at home! You can replace it with any small ball at home (the more firm the ball, the more intense the self massage) . . #myhealthco #osteopathy #spikeyball #exercisephysiology

01.01.2022 No stage 4 lockdown is going to stop our Osteopath Natalie from attending courses! Over the weekend our Osteopath Natalie attended a Ante & Post Natal Pilates course run by @appihealthgroup and @the.mama.physio The main topics covered: The changes to the body during and after pregnancy... How to modify exercises for the Ante and Post Natal client New repertoire for strength, stability and mobility exercises Common conditions affecting the pregnant client including pelvic girdle pain and lower back pain How to diagnose and appropriately rehabilitate abdominal separation (Diastasis Rectus Abdominis) The above mentioned treatment protocols are currently being provided in our one-on-one clinic consultations (outside of stage 4), as well as reformer based Ante & Post Natal classes run at KX Pilates Oakleigh and Knox. Any Allied Health practitioners or Pilates instructors wanting an evidence-based approach to Pilates and Rehab, check out @appipilates for a highly recommended course. . . #myhealthco #osteopathy #exercisephysiology #antenatal #postnatal #pilates