SC Osteopathy in Melbourne, Victoria, Australia | Osteopath

SC Osteopathy

Locality: Melbourne, Victoria, Australia

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25.01.2022 Get back to basics This is a quick and easy stretch routine that you can perform regularly throughout the day when working from home or even when out on the front line Take time time to gently move your body and breathe deeply to relax the mind. We all need some TLC and to prioritise our heath

25.01.2022 Running warm up activation exercises for the hips and legs These exercises are targeted for runners looking to build more power and speed from their training as these exercises target motor control, task oriented muscle sequencing and muscle activation These are also great for beginner runners wanting to prevent injuries and learn good running techniques. If you are unsure about how to perform a hip hinge movement then stay tuned for next weeks episode covering the ba...sics of this movement. Perform before a run, best after foam rolling and dynamic stretching. Aim for 3 sets of 12-15 controlled reps. 1: Single leg RDL 2: Double and single leg hip thrust 3: Triple extension single leg squat See more

25.01.2022 Fridays are for strength and stability with Sarah... featuring @anton.osteo today! Dr Mia Anton explains four beginner exercises you can start today that train your inner core and deep stabilising muscles of the lower back. These muscles create a brace around the flexible lower spine to support your through everyday movements with ease. These are challenging exercises, so take your time, breathing full breathes throughout the whole exercise, and be consistent with your practice

24.01.2022 This episode of How to Tuesday demonstrates one of my favourites... using a massage ball on the shoulder muscles You can use a tennis ball, lacrosse ball, trigger point ball, cricket ball... anything really, mine was $4 from Kmart! This video shows how to release muscle and fascia tension in the pectoralis (chest muscles), trapezius (neck and top of shoulder muscle) and the rotator cuff (muscles around the shoulder blade). These can be helpful for desk workers as the... shoulder and neck muscles can fatigue and hold tension after hours of using a mouse or keyboard and from leaning on the elbow on a desk. These are also perfect after throwing/ catching sports or heavy lifting occupations. As always let me know if you have any questions or want to request a How to video See more

23.01.2022 Monday Mobility Take it slow and move at your own pace through these yoga stretches and foam roller exercise for the upper back. Todays video includes: cat camel > thread the needle > childs pose > foam roller for upper back extension > towel or foam roller chest and neck opener > chest stretch on door frame. Enjoy

23.01.2022 I have a book recommendation today, unrelated to osteopathy but very relevant to the times we live in now. @theresilienceproject story is told from the authors own life experiences which make me laugh, cry and feel the need to take action right now...all at once! Do yourself a favour and read this ASAP! Shout out to @danni.maree.pt for passing on this amazing book!

23.01.2022 WFH stretch routine A stretch routine for your lunch break to re-energise, soothe tired muscles and loosen up stiff joints. This routine can be performed in 5 minutes in your work clothes on a mat or towel just like I have here! The movements focus on areas that commonly become fatigued and restricted from working at a desk or computer (upper back, neck, hips, forearms). Enjoy!

23.01.2022 This stretching routine is perfect for office workers or those working from home now as this targets common areas of aches and pains when sitting at desk and offers a quick yet very beneficial break from the desk so you can get back to work feeling comfortable and focused! I like using items in the office to help stretch, for this routine you will need: a wall, a pillow or towel, doorframe, desk or kitchen bench. 1: Cat camel on wall x5 ... 2: Thread the needle on the wall x5 each arm 3: Chest stretch on the wall 30 seconds each arm 4: Hip flexor stretch on pillow 45 seconds each leg 5: Back stretch on table 30 seconds 6: Side body stretch in doorframe 30 seconds each side *this video has been sped up; perform each stretch slowly and controlled and only to a comfortable range*

22.01.2022 Todays How To episode covers the most often neglected but vital component of any workout.... the warm up! Taking 10 minutes before a run to activate key muscles and mobilise the joints under load during a run makes a huge difference both to performance and injury prevention Combine this sequence before your run and foam rolling/ stretch routine after to perform at your best consistently without injury niggles getting in your way Being proactive with self management and getting to your osteo ASAP if something starts to niggle is the best strategy to help achieve your movement goals

21.01.2022 Today’s How To episode covers the most often neglected but vital component of any workout.... the warm up! Taking 10 minutes before a run to activate key muscles and mobilise the joints under load during a run makes a huge difference both to performance and injury prevention Combine this sequence before your run and foam rolling/ stretch routine after to perform at your best consistently without injury niggles getting in your way Being proactive with self management and getting to your osteo ASAP if something starts to niggle is the best strategy to help achieve your movement goals

20.01.2022 Sunset walks The best way to mentally and physically unwind after full day

19.01.2022 Returning to the court today to shoot some hoops and practice my skills As I haven’t played basketball in years this required a lot of focus which made it a perfect mindful activity that also got me moving I hope everyone enjoyed the beautiful sunshine today and took time to do something they enjoyed

19.01.2022 A 5 minute yoga inspired stretching sequence to start your day feeling flexible, calm and ready for the day!

18.01.2022 A win for Victoria finally! Routine care is now permitted for all allied health. That means anyone can come in for an osteopath appointment for any issues Time to get back to feeling your best self!

18.01.2022 #throwbackthursday to me finally getting back on my bike A few months ago I started back on my road bike which was a shock to the system but I soon remembered how much I enjoy the freedom of riding especially in the sun and nature When @lysterfieldmtb reopened I was straight back out on the mountain bike which was good fun despite being a bit rusty on the descents I encourage everyone to get back into a hobbie or sport they enjoy as the relearning challenge is well worth it for the mental and physical benefits @ Lysterfield Mtb Park

17.01.2022 Lets talk mobility equipment! These are my go to tools I use everyday after my daily movement or if I havent been moving enough! Being proactive and taking care of my body is priority which is why I jump on the foam roller daily, along with my trigger point ball, golf ball, therabands, power bands and yoga mat Ill be posting each week how you can use these tools if you have them at home and what to improvise with if you dont have them. These are fantastic to keep up your progress between osteo appointments which is why I almost always prescribe exercises with them!

17.01.2022 Strength and stability Fridays with Sarah featuring @anton.osteo again Mia and i explain how to train your back muscles to help maintain a more ideal posture by focusing on the movement of shoulder blades. Engaging the shoulder blades to squeeze onto the back of the rib cage can help create some awareness when we are slumped over our tech gadgets and hopefully reset! Keep your eyes out for next Fridays video for a progression on this exercise

17.01.2022 Monday mobility today covers the upper back and neck These are perfect to include regularly throughout the work day especially when using laptops and phones for most of the day. The 5 minute routine includes: Seated rotation Seated side bend ... Side of neck stretch for trapezius muscle Front of neck stretch for scalene muscles See more

17.01.2022 Staying safe and stylish inside and outside the clinic room with some new masks from @eco_asana

17.01.2022 Being educated and proactive in taking care of your health is so important in preventing both physical and mental health problems arising. Check out the great information below from @exerciseright_aus talking about mens health week #Repost @exerciseright_aus Its Mens Health Week, so all week, were going to be talking about the importance of exercise for the physical and mental well-being of Aussie men. ... Lets start with mental health. With 1 in 8 men Aussie experiencing depression, its important to acknowledge the crucial role that exercise plays in helping to prevent and manage this condition. In fact, inactive men are 60% more likely to experience depression than those who are active! And it doesnt take much to make a difference... Research has shown that as little as an hour a week can help to protect against depression. Want to boost your mental health? MOVE MORE! #ExerciseRight #MentalHealth #MensHealthWeek See more

16.01.2022 Proof that you can do my #1 prescribed back stretch anywhere! #catcowftw Enjoy! #Repost @theinspiredunemployed #anywhereanytime

16.01.2022 Important Update During stage 4 restrictions for the next 6 weeks, face to face consults in clinic are for urgent cases the only. Screening prior to bookings to ensure you meet the DHHS criteria for urgent are required. For more information on what warrants urgent contact myself or the clinic. If you are unsure that your issue is urgent or require any advice on condition management over the next 6 weeks, TeleHealth appointments or phone calls from myself are always avai...lable; Monday, Thursday and Saturday with all my normal hours. Online bookings can be made now for 6 weeks time. You can contact me anytime over email ([email protected]) and the clinic phone 9878 3122. I am here to help you so please dont hesitate to contact me if you require any assistance. I hope everyone is staying safe and taking care of themselves and their loved ones during these turbulent times. Thanks to @louisebibbyosteo for creating this awesome photo of osteos across Victoria demonstrating our ongoing care whilst staying safe

15.01.2022 Strength and stability Fridays with Sarah Today I cover some progressions from last weeks videos for upper back and shoulder blade stability 1: Open palm scapula retraction: perform high reps with controlled movement to learn the movement pattern available at the scapulas (shoulder blades) 2: Single arm lat pull down: perform as a progression from last weeks video/ exercise 1 from this video or as a activation exercise before upper body strength training Use your other hand to feel the middle/ lower traps and lat dorsi engage and try in front of a mirror when performing these movements to help consolidate the correct movement pattern

15.01.2022 Learn how to use a trigger point ball (or tennis ball/ spiky ball) for the lower back and hip muscles Let me know what you want to see on the Tuesday How to series by commenting below Thanks to @anton.osteo for helping out!

14.01.2022 #sundayfunday calls for a bay trail run in this beautiful weather and coastline #exerciserightweek2020 #movementismedicine #runningmotivation Enjoy the weekend everyone

12.01.2022 Taking the good with the bad. Lockdown 2.0 comes with mixed feelings of frustration but also less resistance. Hopefully we have learnt from the first lockdown that all we truely have is our health and to prioritise our own health and familys health as number 1. Good news is that I am still treating at @blackburnosteopathy to keep you physically fit and healthy to balance WFH, exercise at home and the dreaded home schooling In other good news my veggie patch I started in lockdown 1.0 has bloomed and Im now harvesting lots of dark leafy greens and even strawberries... lots of vitamin C for me! Comment below to let me know what content you want to see here from desk ergonomics, mobility, strength training or isolation hobbies keeping me entertained

12.01.2022 Update As on Monday 28th Sept there have been easing of restrictions for face to face consults to osteopaths Whether you meet the criteria is up to the clinical decision of your practitioner (that’s me!) so if you are unsure if you meet the criteria, please contact myself via email or call the clinic to chat with me. ... Face to face consults are available for those: *Experiencing significant change or deterioration in functional ability requiring escalating care (i.e significant increase in pain, specialist input, increase frequency in treatment, increased recovery time if care was delayed) *Requiring assessment and diagnosis for an issue that has not been seen to due to delay caused by previous restrictions *Who have delayed seeking treatment precious but are still experiencing pain and functional restrictions affecting their ability to care for themselves or others, ability to work or perform daily activities *Requiring pre or post operative care Book an appointment online or call the Blackburn Osteopathy clinic on 9878 3122.

12.01.2022 Have a read of this interview of my sister Emily, another Dr Cust! (link in @sporttechdaily bio) The interview gives a fantastic insight into the research and analysis that go into athletes performing at their best ... #Repost @sporttechdaily with @em.cust It was great catching up with Emily Cust to discuss all things sport science across tennis, football & AFLW. Its a tough time for the industry but stories like these show us theres hope of an exciting future! https://sporttechdaily.com//sport-science-in-tennis-footb/ #sportsnews #sportsanalytics #AFL #football #sportstech #sportsperformance #sportsscience #sport #sports

12.01.2022 Morning run in the sun Today was interval training focussing on speed and technic I did my warm up and activation routine before which I will be sharing on Friday so keep your eyes out for that I love recording my runs on @strava to stay motivated, consistent and progress my running load Running is not only a great form of exercise that is accessible to everyone but also an amazing way to switch off the mind Whether youre a seasoned runner or a beginner I can help you run stronger, injury free and happier!

11.01.2022 #throwbackthursday to this sunrise hike at The Balconies in the Grampians The astonishing views and peace at the top of a challenging hike are so rewarding so I am keen get back to some beautiful spots across Victoria soon

10.01.2022 #throwbackthursday to experiencing the Canadian wilderness this January which actually made me enjoy winter! Definitely looking forward to travelling again to experience more of mother natures wonders and adventures in the snow @grousemountain What is everyones first travel destination post #iso? @ Capilano Suspension Bridge Park

09.01.2022 Update below The 5km limit does not apply to receiving care and osteopaths are allied health professionals so remain open with extra protective precautions for everyone regardless of residential location. Your text message or email appointment reminder can be used to show proof for you leaving your home to seek health care. I am here to help you at Blackburn Osteopathy Stay safe and healthy by following the rules. Importantly stay in contact with friends and family, we... are all in this together For more information see here www.vic.gov.au/coronavirus-covid-19-restriction-victoria See more

09.01.2022 Sunday walks and coffees return How good was Melbourne this weekend?! Grateful for this beautiful weather and lovely company I hope everyone had a great weekend!

09.01.2022 This week is #ExerciseRightWeek2020. It is about inspiring people of all ages and health status to use #MovementisMedicine as physical activity is a powerful tool for our physical and mental heath. This is something I am passionate about which is why I always include an element of movement and physical activity is my injury management and prevent as an osteopath. #Repost @exerciseright_aus MOVEMENT IS MEDICINE! Did you know that exercise can:... Reduce your risk of dementia Reduce your risk of cardiovascular disease Reduce your risk of some cancers Reduce your risk of depression Reduce your risk of type 2 diabetes Reduce your risk of stroke Reduce your risk of heart disease Reduce your risk of arthritis Reduce your risk of obesity Reduce your risk of high blood pressure Reduce your risk of osteoporosis Reduce your risk of premature death And its not just about what exercise can help to prevent... "Health" isnt just about not being sick, its about your overall physical, mental and social well-being. Living an active lifestyle also helps to: Boost your mood Boost your energy levels Improve your muscle and bone strength Improve your heart health Improve your mental health Make you feel more socially connected Want to live a happier, healthier and longer life? Prioritise regular exercise and daily physical activity, because MOVEMENT IS MEDICINE! See more

09.01.2022 This How to... video covers foam rolling the lower leg and foot. These exercises target key muscles used when walking, running and cycling Perfect to use before exercise to warm up and after to reduce tension in fatigued muscles Have a go today and notice the difference during your next walk, run or cycle! Let me know how you go with these and comment/ message if you have any questions

08.01.2022 Ive been enjoying my mid week breaks as I can take some time to do things that make me happy Today it was a run in the sunshine with @anton.osteo I have been adding in some sprinting and fartlek training into my running routine to increase speed and power during my runs. Variety is key to progress

08.01.2022 This is an extended yoga sequence I like to perform after a long cycle or run focussed on the back, hips and legs. I filmed this one after returning to lysterfield on my mountain bike after a few months not cycling so a good stretch out was required big time This flowing yoga involves healthy twists for the spine, hip openers, chest openers and lots of leg stretches. Follow along if you are an experienced yogi or take individual stretches to try gently move into if you arent familiar with these poses. Yoga should never be uncomfortable and isnt about getting deep into a pose, rather breathe deeply and enjoy a gentle stretch Let me know if you want to see more yoga videos!

08.01.2022 Start your Monday with a 5 minute stretch for the lower back and hips This routine can be used throughout the day in work breaks to introduce some movement and flexbility into our often stationary work days. A walk in the sunshine can futher break up our stationary time and is fantasic from the lower back and hips. Enjoy!

07.01.2022 Learning this basic hip movement pattern can be a starting block to help you move better in many activities including daily lifting, running, weight training and many more activities! I have been utilising this myself in weight training and warm ups as I return to more running in lockdown 2.0 This movement can be taught in many ways but here are 3 easy strategies to learn hip extension. This movement can be adjusted to suit an individuals needs once the basic movement is learnt, so if you are looking for more progression come see me at @blackburnosteopathy for a consult.

07.01.2022 Returning to the court today to shoot some hoops and practice my skills As I havent played basketball in years this required a lot of focus which made it a perfect mindful activity that also got me moving I hope everyone enjoyed the beautiful sunshine today and took time to do something they enjoyed

05.01.2022 Todays episode of How to Tuesday covers foam rolling the hip and upper leg muscles Quadriceps > hamstrings > gluteals Use these as a warm up or cool down for any form of exercise or when youre on your feet all day at work! Enjoy

04.01.2022 Excited to use my new toys for my daily yoga practice Mobility, strength and calm all in one daily practice is amazing for the body and mind

03.01.2022 How is everyone enjoying the lovely spring weather now?! I’ve been out on my MTB each week finding new local trails to zoom around on and practising my skills for some real tracks soon hopefully! I am so keen you head out to the You Yangs or Lysterfield when possible! Stay positive and hopeful everyone

01.01.2022 My new look in clinic I am taking extra safety precautions at @blackburnosteopathy to keep everyone safe and healthy