A practical approach to whole-body health

Holistic health is a unique way to look at your body, and help to answer questions like, are you struggling with lasting pain, fatigue, or other symptoms? or, Do you feel that conventional medical treatments are not providing adequate relief from the persistent aches and discomfort? If so, osteopathy and its unique approach to holistic Continue reading…

How Does Osteopathy Help With Pain Management?

Do you require pain management? Particularly if you suffer from persistent or recurring pain that is difficult to manage. Have you tried various treatment options yet still feel the same level of discomfort? If that sounds like you, you may want to consider Osteopathy. We know that for chronic pain sufferers, finding a lasting solution Continue reading…

How To Tell If Your Chest Pain Is Muscular?

Chest pain can be a frightening and confusing experience, particularly if you’re unsure what the cause is. Chest pain is often caused by muscle strains or other issues involving your musculoskeletal system. However, depending on the severity of your symptoms, knowing when it could indicate something more serious with your cardiovascular system – such as Continue reading…

I Think I've Got A Frozen Shoulder, What Should I Do?

Does your shoulder joint feel stiff and immovable like it’s “frozen”? Are the activities that were once effortless for you, such as reaching up to a high cupboard or lifting weights above your head at the gym, now almost impossible due to limited range of motion? If so, you may be suffering from a frozen Continue reading…

What Causes Sciatic Nerve Pain?

Do you experience shooting and burning pain from your lower back down your leg? If so, you may be experiencing sciatic nerve pain. Pain can be such a pain. Whether it’s a headache, a sore muscle, or a stiff joint, it can be challenging to focus on anything else while you’re experiencing discomfort. Sciatic nerve Continue reading…

How To Relieve Lower Back Pain

Do you suffer from chronic lower back pain? Are you tired of feeling constant pain? You’re not alone – shockingly, 1 in 6 Australians suffers from back problems. Multiple factors can contribute to lower back pain, from poor posture to muscle strains and herniated discs. It’s one of the most common reasons why adults seek Continue reading…

What Exactly Is Arthritis, And Can I Get Help?

Are you suffering from joint and muscle pain? Do you find it increasingly difficult to do everyday activities such as walking upstairs or even tying your shoes? You could have arthritis. Arthritis is a common problem that affects millions of people around the globe. It’s a health issue that causes joint inflammation, damage, and pain, Continue reading…

Neck Mobility Exercises for a Tight Neck

Extremely useful and easy gentle neck mobility exercises to help restore normal neck movement following common complaints like ‘sleeping wrong’ (facet sprains).  These exercises are easily performed while sitting at your work desk or even on your couch. Perform approximately 20 reps in each direction shown (or more if you feel it is helping) will assist in Continue reading…

Thoracic Mobility is so Easy to Improve

This exercise is a very simple way to increase your thoracic mobility without requiring any equipment (except a chair/couch!). Sprinkle this in throughout the day if you’re feeling stiff while stuck at your desk. 1Line up the back rest to the level JUST BELOW the point you want to mobilise 2Place your hands on opposite Continue reading…

Prevent lower-back injury with this simple routine

When a lot of lower-back injuries happen, it’s a result of combing bending and twisting at the same time.  One of the ways that we can prevent and practice this behaviour is to carry out exercises that combine those movements safely. We have previously visited exercises that individually strengthen the surrounding areas of the hips, lower-back and Continue reading…

Wonder Why You Experience a Clicking Hip? Here's How You Can Fix It

Today we’re talking about why your hip clicks and what you can do to fix it!  A lot of patients experience the click when they perform an extension of the leg and flexion of the hip itself. It could be when they’re stretching, running, doing yoga or any form of movement that involves extending the leg Continue reading…

Increase Lung Capacity Without Leaving Your Chair

Today we’re exploring how it’s easy to become complacent and slouch forward, greatly decreasing your lung capacity, oxygen intake and your energy levels. During daily activities whether it be sat at your desk, driving or on the couch, most people have a natural tendency to slouch. While it may be the easy option to ignore good posture, Continue reading…

How Increasing Quad Mobility Helps More Than One Area

In the past we’ve visited the importance of looking after your glutes in relation to lower-back stability. We’ve also shown you exercises that assist with releasing the glutes and also how to strengthen them. This week, we’re moving onto the next stage and looking at how triggering and maintaining your quadriceps can also assist with Continue reading…

What You Can Do To Increase Hip Mobility And Why It Matters

Previously, we’ve explored stretching your hip flexor and quad for loosening off your hip joint. Today I’ll be showing you how to articulate and mobilise the hip joint itself so you’ll greatly improve range of motion through the hip. It’s really beneficial for people who are seated at a desk for majority of the day or Continue reading…

Prevent and Relieve Back Pain With This Glute Exercise

The basics of restrengthening usually involve squats and heavier compound exercises. It’s important not to overlook switching on and coordinating the same muscles too. It’s about getting them to fire with the hamstrings at the same time.  This week, I’ll take you through a great exercise that will allow you to train your glutes and Continue reading…

Relieve Sciatic Pain With This Easy Routine

A lot of people come into the clinic claiming that they have sciatic pain.  What they’re usually referring to is pain in the front or side of the thigh, however true sciatic pain is referring to the rear side of the thigh and into the calf and foot.  Sciatic pain can be sharp, lancinating and there are Continue reading…

How to Relieve Pain & Gain Better Movement in Your Hands

Today we’re talking about getting the most out of our hands and wrists. You may have general tightness and restriction of motion that holds you back from doing everyday activities with ease.  Whether this may be fishing, digging, cooking, typing on the computer – or any other everyday activity where you may be limited from using your Continue reading…

Why Exercising is Equally Important as Rest When You're Sick

In the past, we haven’t spoken much about general health and wellness. This week amidst the cold and flu season, we’re going to explore why exercising is important – even if you’re unwell. Generally when you’re sick, you may have very little energy, you don’t want to eat or move around too rigorously. Lack of energy is attributed Continue reading…

Sore Elbows, Forearms or Wrists? These Two Exercises Will Help

This week, we’re looking at stretches for your  forearms. A lot of people have common issues with tight forearms that exist in the forms of Golfer’s or Tennis Elbow. We use our arms and hands everyday and little by little, overuse can tighten our forearms without us even realising! Over time, our elbows, forearms and Continue reading…

Want to Come Back From Injury, But Don't Know Where to Start?

Last week, I had a patient with an injury asking; “How can I come back and start training at the gym without hurting myself?” There is an easier way to answer that. It is important to practice the basic movements to reactivate the muscles before attempting to train at full rigour.  Here are three easy Continue reading…

Posture, osteopaths perspective

It’s all well and good to build strength, endurance and flexibility, however it’s just as important to be aware of your posture as you carry your body throughout the day. Here are two simple routines that you can do with a few checkpoints to make sure that having good posture becomes your ‘new normal’, effortlessly! Continue reading…

The Feet Are Something That Spend All Day Under Body Weight Load

The problem with tension in the muscles and tendons in the feet is that it affects your gait.Moving up through the muscles from the calf, to the thigh and up to the lower back, this chain reaction can lead to a number of inconsistencies.  If you learn how to look after your feet, you can learn Continue reading…

Hold Better Posture For Longer With This Routine

Previously, we’ve looked at exercises to improve your posture.Today, we’re going to be looking more specifically at our shoulder blades.  Generally, if we spend a lot of time sitting down, whether it’s driving, sitting at the desk, lazy posture on the couch, our shoulder blades tend to move around towards the front. What happens then, it Continue reading…

Trouble Walking From Knee Pain? This May Help

Whether you have an injury – or not, often we are told to glute stretches and stretches at the gym. If there’s a way of bringing in more activities to release off the knee, it’s worth doing so.  When we’re doing our normal glute warm-up, one of the muscles that comes down the inner-thigh attaches in to Continue reading…

Neural Flossing May be Your Answer to Fixing Hip, Knee or Back Pain

If you’ve been unable to fix long-standing discomfort around the areas of your back, hips or knees, this might be your answer. Today we’re talking about Neural flossing. This involves stretching the Spinal area and the sciatic nerve. Neural pain may easily be confused with lower back, knee or hamstring pain and can be identified Continue reading…

Become a Dominant Postural Powerhouse & Sit Better For Longer

We’ve talked about how to train yourself into good posture. … now it’s time to master holding it for longer. This week, we’re looking at posture slightly differently.  We’ve talked previously about how you can help your existing posture; such as stretching the hip flexors, the thoracic windmill stretch, the pec stretch and trigger balling Continue reading…

Let's Say Goodbye to a Sway Back in 2 Minutes

This week, we’re looking at stretching out the lumbar area of the back.  This is particularly helpful for anyone who has tension through your lumbar area – especially anyone with a sway back or “lumbar lordosis”. If that’s what you’re dealing with, we want to combine today’s exercise with a hip flexor stretch which we have Continue reading…

Abs vs Core & Which One is More Important?

In the past, we’ve shared some core exercises to help with your lower-back strength. Today, I want to show you the difference between our abdominals and our deep core stabilisers.  Abdominals are usually recognised as our “six packs” (or rectus abdominis). Today, I’m going to take you through an exercise to activate your transverse abdominal area. Continue reading…

Wake Up With a Sore Neck? Here's How You Can Control It

I had a patient come in during the week and present with a sharp pain within the neck itself.The onset was that she woke up with it and ‘slept awkwardly’.  While unfavourable positioning of the neck during sleep may be a common trigger for general neck pain, this may not always be the primary cause.In her Continue reading…

Want to Fix Hip & Knee Pain? You're One Exercise Away

Do you have hip and knee pain?  Fixing it might just be one step away with this week’s exercise. Rectus Femoris is the muscle that works between the knee and the hips and the slightest tending to it can make a huge difference to the functioning of your hips, knees even lower back too.  I Continue reading…

Have Tight shoulders & Headaches From the Computer? Let’s Fix That.

Do You Spend a Lot of Time at The Computer?How about the tight shoulders, traps and headaches that come with it? Let’s fix it. I had a patient this week with pain running through the trapezius muscle – which goes from the shoulder up into the neck. She spends a lot of time at the computer with Continue reading…

Increase Ankle Power & Mobility Easily!

This week, we’re going to take a look at ankle mobility.In particular, dorsiflexion – which is the forward and backward bending of the foot when you’re walking. Having restricted dorsiflexion can have an affect up the back of the leg, into the knee and also into the hip and lower back areas.  In particular, looking back Continue reading…

Our 4 Reasons Why Having Better Posture Means a Better Lifestyle.

Yes, we’ve heard it all before.Sit up straight, walk tall, breathe deeply, don’t slouch, don’t roll your shoulders. Putting in effort to have decent posture has many benefits. Try these this week – here are 4 key reasons why bettering your posture will better your lifestyle1Breathe Better – An upright posture means greater airflow through your cardiopulmonary Continue reading…

The Patient Files | Episode 1: Knee Pain & Misfiring of Calves

We had a really interesting case last week with a lady for a running issue. She presented with pain underneath the inside of the knee. It’s a very common running problem, so we did our standard assessment addressing;Tightness of the lower backTightness in the hip areaTightness in the inner-leg area We went through all of Continue reading…

Sore Lower-Back, Hips or Knees? This Stretch Will Help.

What do the ITB – and the lower-back, hips and knees have in common?Quite a bit actually. Building on our previous videos about the ITB which involved triggering the area and using a foam roller to relieve tension, Dr Leah Madden takes you through an effective stretch to try. The ITB is important because it attaches to Continue reading…

The Osteoworks Difference

“A single part of your body doesn’t fail on its own…” Dr John WhiteOsteoworks When people have pain, they don’t realise that something can’t fail on its own. For you to have a failed tissue, a muscle soreness or a ligament strain – something else has let that happen.  For that to have happened, there has to Continue reading…

Morning Lower-Back Routine

Last week, Jay took you through a simple routine that you can do every time you need to bend down to pick something up off of the floor. A lot of patients come into the clinic with a stiff lower back which is aggravated first thing in the morning.   We’ve touched on alleviating tension in the Continue reading…

Sore Lower-Back? Tight Hamstrings? This Will Help

Today we’re looking at an exercise for the glute-med muscle. It is the biggest postural muscle of your hip – and also directly influences the wellbeing of your lower back.  Continue reading…

Pectoral Minor Stretch & Posture Recharge

Here’s a Pectoral Minor Stretch that will instantly improve your posture. Building on last week’s desk posture exercise, this pec-minor stretch will further enhance your posture, by helping open your upper-thoracic spine.  By maintaining your pec-minor, not only will this help posture – but will also help prevent shoulder injury. Inquire About Cost and AvailabilityClick Continue reading…

Shoulders Rolled Forward? Here's How to Set Them Back

A lot of our patients come in with asking how they can train themselves to have better posture.  Here’s an easy exercise using a thera-band that you can do a few times a day in order to help open up your shoulders. Talk to a Osteopath Continue reading…

Quit Slouching From Sitting at Your Desk for Too Long

Here’s a stretch that you can do at work to get you out of that slouched desk posture. It’s an easy exercise that you can do every 30-60 minutes, requiring little effort for a huge gain. It’ll get you sitting up nice and tall and allow you to breathe with greater capacity and ease. Apply for Continue reading…

Sore or Unstable Ankles? Help Them in 4 Minutes.

Ankle mobility is important whether you’re an athlete, someone who just goes to the gym, or every day stepping up and down and changing direction.  Decreased ankle mobility is a problem because without the range of movement through the ankle itself, our body compensates in ways that it isn’t necessarily built for – resulting in potential Continue reading…

Sore Hips & Knees? Fix Them With These Exercises

What do the ITB – and the lower-back, hips and knees have in common?Quite a bit actually. Building on our previous videos about the ITB which involved triggering the area and using a foam roller to relieve tension, Dr Leah Madden takes you through an effective stretch to try. The ITB is important because it attaches to Continue reading…

3 Ways Your Body Will Thrive by Improving Posture

Helps BreathingLeaning over with poor posture compresses your lungs and decreasing breathing volume. Shallow breathing causes less oxygen to be taken into your system, resulting in lower energy levels. Exercises such as yoga, pilates and meditation with static holding positions will help make a good neutral position seem more natural.Good Posture = Good HealthGood posture Continue reading…

Tension Headaches? Let's Deal With Them

Tension headaches regularly affect 1 in 5 people.  There is no single cause for tension headaches. This type of headache is not an inherited trait that runs in families. So, where does this unnecessary tension come from? Majority of tension headaches are caused by tightened muscles in theback of the neck and scalp. This muscle Continue reading…

3 Ways to Make Sure You Have a Great Night's Sleep

Are you a side, a back, or a front-sleeper? Here are 3 ways to help you sleep in the best positions for your body, so that you wake up feeling loose and pain-free. Side Sleeper Bring your legs slightly towards your chest and place an additional pillow between your knees Back Sleeper ‍Place an additional Continue reading…

Instantly Improve Lung Capacity With This Stretch

Reboot your ribcage posture and instantly increase lung capacity with this quick stretch. It only takes a few seconds – and it works like magic. Talk to a Osteopath Continue reading…

The Osteoworks 6-Minute Workout

What’s The #1 Reason People Don’t Exercise? The perception of how much time it takes out of their day. Here’s 3 basic exercises that work the most effective muscle groups in your body and if done correctly and regularly, are little effort for a big reward. Exercise 1: The Squat The squat will utilise the Continue reading…

The Lower-Back and the Hip Flexors

Previously, we examined how the hamstrings interact with the lower back. This week, we focus on the role of the hip flexors. Here is a simple yet effective stretch to relieve hip flexor tension that often contributes to lower back discomfort. Talk to an Osteopath Continue reading…

Breathing Well & Increase Lung Capacity [pt. 1]

This is a simple, yet effective chest-opening exercise. For extra resistance, feel free to add some light weight. Talk to a Osteopath Continue reading…

3 Tips to Pump Out More Zs

You may not sleep well every night – but it’s possible.1. Stick to a sleep schedule Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body’s sleep-wake cycle and helps promote better sleep at night.2. Be aware of what you eat and drink Don’t Continue reading…

Tennis & Golfers Elbow & Where it Comes From & How to Fix it

This week, we’re looking at stretches for your  forearms. A lot of people have common issues with tight forearms that exist in the forms of Golfer’s or Tennis Elbow. We use our arms and hands everyday and little by little, overuse can tighten our forearms without us even realising! Over time, our elbows, forearms and wrists may Continue reading…

How the Calf Muscle Works With More Than You Think

The calves are in a relationship  with the lower back and knees.Calves and knee stability are essential for proper function of the hips, knees and lower back. Most commonly, problems start before you can feel it, by tight calves or stiff ankles. In this week’s video, Chris Jensen explains an easy way to address this, by Continue reading…

How to Breathe Properly

Breathe deeply with purpose, perform at your peak.When inhaling, picture trying to draw the air in all of the way down towards your stomach – then, breathe out drawing your stomach towards your spine. Why does breathing properly matter?7 Instant improvements you will experienceRelieves physical muscle tensionAllows the mental function to slow and relax Continue reading…