South Coast Osteo in Wollongong, New South Wales | Osteopath

South Coast Osteo

Locality: Wollongong, New South Wales

Phone: +61 492 983 811

Address: Shop 3, 73 Central Ave, Oak Flats 2529 Wollongong, NSW, Australia

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

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24.01.2022 CARDIOVASCULAR DISEASE Cardiovascular disease is the general term used to include diseases of the heart and of the blood vessels. CVD health checks:... Blood pressure check every 2 years after you turn 18. A blood test to check cholesterol levels every 5 years after you turn 45, or more often if at higher risk. A blood test to check for diabetes every 3 years after you turn 40, or more often if at higher risk. Weight check every 1 to 2 years. What are the symptoms of a heart attack? Pain in the centre of the chest, but not always. Women may experience: breathlessness nausea back pain tightness or discomfort in the arms shortness of breath and a general feeling of being unwell. If you experience one or several of these symptoms, and they progressively get worse for at least 10 minutes: Call 000 without delay. Did you know Heart disease is the leading cause of death in women in Australia. For more information check out: www.jeanhailes.org.au

24.01.2022 DESK ERGONOMICS Whether you have shifted to working from home or you are still at the office, here are a few great pointers you can implement straight away to improve your desk ergonomics. 1 computer screen: eyes should be in line with a point on the screen 5-7.5cm below the top of the computer ... 2 position your screen approx. 1 arms length away to help to reduce visual fatigue 3 make sure your desk chair is: - comfortable - adjustable so the height allows elbows to be at desk level - supportive to your lower back - at a height so your feet can rest on the ground. If not, use a foot rest 4 have breaks throughout your work day: EVERY 30MINS- 1HR Don’t forget to check out the tips on each image too. WEDNESDAY WISDOM: A study in 2018 estimated that an office worker spends 1,700hrs in front of a computer per year... that is a lot of screen time and more reason to make changes to ensure the large amount of hours at a desk are as good for your body as possible. How much time do you think you spend each year at your computer? Happy hump day everyone @ South Coast Osteo

24.01.2022 PAEDIATRICS Over the past few years I have continued my professional development in the field of paediatrics, along with currently studying for my lactation consultants exam. A few of the issues that I see babies for include: ... flat heads/ plagiocephaly torticollis poor feeding difficulties with latch/ assessing for tongue ties sleep difficulties colic reflux wind/ gas constipation unsettled/ irritable FUN FACT FRIDAY: A healthy newborn is expected to lose 7% to 10% of the birth weight, but should regain that weight within approximately the first 2 weeks after birth. During their first month, most newborns gain weight at a rate of about 30 grams per day. Let me know if you have any questions about osteopathy and what it could do for your baby or child

23.01.2022 A.T STILL A.T Still founded Osteopathy in 1874 Osteopath’s use a holistic approach to diagnosing and treating health conditions. ... As AT Still said ‘any variation from the health has a cause, and the cause has a location. It is the business of the osteopath to locate and remove it, doing away with disease and getting health instead’. If you have any questions about osteopathy and what I can do for you, please message me or email me at [email protected] See more

22.01.2022 HAPPY HUMP DAY Don't forget to complete the activities to counter act your stress response: 1. Physical activity: get up and get moving. A short walk is better than nothing. Movement and exercises can help reduce the feeling of being stressed along with deepening your breathing and relieving muscle tension ... 2. Breathing exercises: belly breathing is one of the easiest breathing exercises to do. Take a deep breath in through your nose, and let your belly push out. Breath out through pursed lips. Complete 3-10 times. 3. Social connections: chat with a colleague, family or friend. Have a great end to your week. And remember it is our own choice with how we respond to the stress in our life.

22.01.2022 REMEDIAL MASSAGE THERAPY NOW AVAILABLE at South Coast Osteo BOOK ONLINE or call 0492 983 811 to grab an appointment.... Sam will be available Tuesday, Wednesday and Friday’s. Happy hump day!

20.01.2022 NECK PAIN Do you suffer from neck pain? If you do, you are not alone. ... Statistically, one in ten people have neck pain at any given time. The neck has a large role to play in supporting our big heads, which weighs on average 5kg. There are a variety of different conditions, types of pain and associated symptoms that can be related to neck pain. These conditions can include but not limited too: muscle strain, joint restriction/ sprain, degeneration and disc-related injuries. Read more over at www.southcoastosteo.com.au on our ‘Blog’ sections or book in to see an Osteopath to help manage your neck pain.

17.01.2022 QUOTE OF THE DAY 'Your health is an investment, not an expense'. There have been times in my life when I have felt guilty for spending money on some health appointments. ... But then I put in into perspective and think of the money I have spent on alcoholic beverages, take away food, clothes, etc and remember that my health is more important than all of those things. Is there something you should be doing more for your health?

15.01.2022 PLANTAR FASCIITIS If you have this, you know the exact feeling in your foot when you get out of bed in the morning and experience those painful first few steps. It is estimated that 1 in 10 people will develop plantar fasciitis during their lifetime.... As an osteopath I see this complaint a lot either as a patients primary concern or they may mention it not knowing that an osteopath can help. It is important as an osteopath to identify factors associated with your plantar fasciitis which will help improve treatment outcomes and prevention strategies. These factors may include: - foot posture - lower limb biomechanics - poor choice in shoes - change in exercise routine - over-weight/ obesity - a heel spur. A study by Benedict F. DiovanniI has shown plantar fascia specific exercises had a substantial difference in plantar fasciitis management: check out picture 2 and book in to see what management plan would best work for you! Or for more information contact me or visit www.southcoastosteo.com.au for the latest blog on Plantar Fasciitis.

14.01.2022 BOWEL AND BLADDER HEALTH -Top tips for bladder and bowel health- Drink 6-8 cups or glasses of fluid per day. ... Not getting enough fluid makes stools hard, dry and difficult to pass, increasing the strain on your pelvic floor Cut down on caffeinated drinks, soda and alcohol, as they can worsen symptoms by making you need to urinate urgently or frequently To avoid constipation and strain on the pelvic floor, try to eat fibre daily, such as fruit, vegetables and cereals/bread Physical activity stimulates bowel movement. Aim for 30 minutes of moderate physical activity on most days. Avoiding high-impact activities and heavy weights will reduce strain on the pelvic floor Learn and do pelvic floor exercises regularly to strengthen muscles Avoid heavy lifting, as this can weaken your pelvic floor Chronic coughing, including from smoking, can weaken your pelvic floor If you are over 50, have regular screening for bowel cancer POSITIVE TOILET HABITS Go only when you have the urge and avoid the habit of going ‘just in case’ Sit with feet firmly supported to fully relax your pelvic floor; use a footstool when emptying bowels Never strain to empty bladder or bowels Don’t stop the flow of urine midstream as an exercise, as this can send incorrect messages to your bladder and stop it from emptying completely Today is also R U OK? day Check in on loved ones, friends, family and work colleagues. Learn more about what to say and how to continue the conversation if someone is no ok at www.ruok.org.au

12.01.2022 HEALTH - WEALTH What is your definition of WEALTH? The first definition that comes up in the Cambridge dictionary is: ... ‘a large amount of money or valuable possession that someone has’. Do you agree with this? When do we consider our health with our overall wealth? I think our health should be a priority, as financial wealth would be worth nothing if you do not have your health to enjoy it. FUN FACT FRIDAY: There is an assumption that more money leads to an increase in life satisfaction. But in actual fact it levels out at $75,000 income and the research shows no further gains in our emotional well-being comes with an income over this amount. So is now a time to put your health first? See more

10.01.2022 PROACTIVE not reactive As NSW is shifting between single and double digit cases of COVID-19, now is the time for us as a community to be proactive and take these 7 steps (plus 1 more) to help minimise the spread of COVID-19. Step 8: As of the 2nd of August the NSW Government is strongly encouraging greater use of masks in high-risk public settings to help prevent the spread of COVID-19.... Our premier Ms Berejiklian has said People should continue to maintain their physical distance it is our most effective weapon. However, if you find yourself in a situation where you can’t maintain your physical distance you should wear a mask, Masks should be considered a fourth line of defence after: staying home if unwell and getting tested maintaining 1.5-metre social distancing good hand hygiene. if you have symptoms you should immediately be tested and self-isolate. The use of properly constructed cloth masks are acceptable but it is important they are: 1 made from three layers of breathable fabric to ensure adequate protection 2 washed after each use or at least daily. Have a wonderful weekend, and stay safe. Dr. Amy Kivell (Osteopath)

09.01.2022 Dr. Amy Kivell (Osteopath) It has been a little while since I introduced myself so I thought I would say 'Hi' again. I am Amy Kivell. I grew up in Melbourne before moving oversea's to Canada and then back to the Illawarra which I have now made my home. ... I have always been very active and my main hobbies now are snowboarding, rock climbing, running and I 'attempt' to surf (but not very well). In my osteopathic appointments I treat anything from neck and back pain to pregnant women and even treat babies with torticollis, plagiocephaly, feeding issues and even assess babies for tongue ties. I am currently studying to become an IBCLC (international board certified lactation consultant), which is a long journey but so far loving structured learning again. If you have any questions about whether my treatments could assist you. Please don't hesitate to let me know on here or via phone (0492 983 811) or email ([email protected]).

09.01.2022 SOUTH COAST I am grateful to live on the South Coast of NSW. Every time I walk along my local beach I always look around and appreciate where I live and the ever changing beauty of the coastline.... The changes in water colour, the changes in the waves, seeing dolphin, whales, fish, surfers, individuals exercising, rocky points and just the smell of the ocean air. GRATITUTE What are you grateful for? Numerous studies are demonstrating how gratitude journaling can increase one’s happiness. The Science of Gratitude (2018), outline several benefits to gratitude practice which include: increased happiness and positive mood more satisfaction with life less materialistic items less likely to experience burnout better physical health better sleep less fatigue lower levels of cellular inflammation greater resiliency encourages the development of patience, humility, and wisdom My aim for this week is note 5 things I am grateful for daily. See more

08.01.2022 WALKING Walking is free and a great way to get outdoors. It is also a great way to improve or maintain your overall health. ... 30 minutes of walking a day can: - increase cardiovascular fitness - strengthen bones - reduce excess body fat There are some studies that also show is could reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. What is your favourite walk or hike you have been on?

03.01.2022 WOMEN’S HEALTH WEEK 7th-11th September 2020 Women’s Health Week is the biggest week in Australia focusing on good health for all women and girls in Australia.... Health Checks: please use this week as a reminder to review and schedule any health checks that may have been missed over the past months due to Covid-19. Health checks are such an important part of disease prevention, and not only help you stay healthy, but can improve your overall health and wellbeing. Hence, our Women’s Health Week 2020 theme health checks, says Ms Michelmore (founder of Jean Hailes; a national not-for-profit organisation dedicated to improving the knowledge of women’s health).

03.01.2022 BOOK NOW South Coast Osteo has appointments available for remedial massage therapy on Tuesday, Wednesday and Friday’s with Sam. Book now at www.southcoastosteo.com.au or call 0492 983 811... Have a fantastic week

03.01.2022 MENTAL HEALTH It’s okay, to not be okay. There is a lot going on in the world at the moment that is really hard to comprehend. ... With the effects of COVID-19 which may be adding extra stress and pressure on you, or a friend, a colleague or a loved one. We need to take a step back and know it’s okay to not be okay. BUT we also need to know how we can manage these feelings and emotions to you and others. And who you can reach out to if needed: - FaceTime or message a friend or family member - call a hotline: beyond blue: 1300 22 4636 lifeline: 13 11 14 mensline: 1300 78 99 78 kids help line: 1800 55 1800 PANDA - National Perinatal Depression Helpline: 1300 726 306 - visit black dog institute: http://www.mycompass.org.au/ for a 24hr free mobile phone/computer-based programme to assist those with mild to moderate depression, anxiety and stress - move your body: go for a walk, do a work out, complete an online exercise class - get outside for some fresh air - take 10 deep breaths No matter what you are going through or feeling, please know it is okay to not be okay but there are also many people out there to talk too and help you manage these emotions. Try to stay positive, as each day is a new day for change. Dr. Amy Kivell (Osteopath) See more

01.01.2022 SAM SNEYD-MILLER Welcoming our new Remedial Massage Therapist: Sam. Sam grew up on the South Coast. He enjoys bushwalking and fishing, taking advantage of the diverse landscape along the coast and the lifestyle that it offers. ... Sam has a passion for helping others. He believes in a holistic approach to health with a commitment to the long-term health of his clients as well as short term relief. His focus is on the rehabilitation of musculoskeletal conditions and chronic pain. He also has a strong interest in sports recovery massage. Sam utilises deep tissue massage, myofascial release, muscle energy techniques and trigger point therapy Fun Fact Friday: The quality and quantity of our sleep are vital for healthy functioning. This can include concentration and decision-making, fatigue, slowed reaction times and irritability. By relaxing the body, reducing muscle tension, improving circulation and reducing stress, remedial massage can effectively and naturally promote a good night’s sleep, which helps to increase mental clarity and alertness. I guess it’s time to book a massage appointment then