Melbourne Osteopathic Clinic

Did you know that a stiff neck often originates from tension in the shoulders? It's not just about the neck itself – the junctional area of the upper back plays a crucial role in how your body moves and feels. When this area is tight, it can create a chain reaction that leads to discomfort and pain in your neck.

We're passionate about helping you achieve optimal health through personalised osteopathic treatments. Our hands-on techniques are designed to help alleviate pain, restore mobility, and improve your overall quality of life.

Whether you're dealing with chronic discomfort or seeking preventative care, our experienced osteopaths in the Melbourne CBD and Docklands are here to support your journey to better health.

We’re thrilled to have in the city clinic today for a session with our osteopath, . Even top athletes know the importance of getting that extra support to finish the season strong. Ensure you’re at your best for finals with a hands-on osteopathic treatment from one of our team.

Rehab is a crucial step in overall recovery. Our OsteoRehab sessions provide excellent hands-on treatment combined with a tailored rehab program.

Dealing with tennis elbow? Isometric exercises can help strengthen your forearm muscles and ease the pain. Try this simple move:

Place your forearm on a table with your hand hanging off the edge.

Make a fist and hold it in place using your other hand.

Apply gentle resistance as you try to lift your fist, but keep it stationary.

Hold for 10-15 seconds, then relax. Repeat 10 times. Not sure? Contact the clinic for help.

Today, we're exploring osteopathic treatment for the Sternocleidomastoid (SCM) muscle. This essential muscle plays a crucial role in neck movement and stability. When it gets tight or strained, it can cause discomfort, headaches, and sometimes even dizziness. Osteopathic techniques may help alleviate these issues.

What is the SCM Muscle?
The SCM muscle runs from the base of your skull, behind the ear, down to your collarbone. It's responsible for rotating and flexing your neck, making it a common source of pain and tension. Think looking down at your phone.

Osteopathic Techniques for SCM Relief:

Soft Tissue Manipulation: Gentle massage to improve blood flow and reduce muscle tension.

Myofascial Release: Targeting the connective tissue surrounding the SCM to release tightness and improve mobility.

Muscle Energy Techniques: Engaging the muscle in specific ways to lengthen and strengthen it.

Benefits may include:
Reducing neck pain and stiffness
Alleviates headaches
Improves range of motion

If you're struggling 3with neck pain or headache why not give one of our Osteos a call.
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Rehab can be enjoyable, especially when paired with an osteo session. Our OsteoRehab sessions with Kieran are now available on Tuesdays and Thursdays!

It's National Pain Week, where we shine a light on the 3.6 million Australians living with chronic pain. You're not alone.

Just 20 minutes of walking per day can have all of these amazing benefits! Why not take a stroll at lunch today.

Are you participating in this coming weekend? There's still time to visit our clinics for a tune-up this week to help you start strong and finish even stronger!

Rotator cuff tendinopathy can cause significant shoulder pain, making simple activities like getting dressed or brushing your teeth difficult. Treating tendinopathies often requires stimulation, and one effective method is through isometric contractions (as demonstrated in the accompanying image). If you're experiencing shoulder pain, consider scheduling an appointment with one of our osteopaths to explore treatment options.

You cannot stretch away Tennis Elbow! Strength work such as isometric contractions are vital for the recovery of the tissues around your elbow. Book in with one of our osteos to find out how we may be able to help!

Treatment for shoulder pain with Dry Needling!

‍Did you know dry needling is a treatment style we use for shoulder pain? 💉 It helps release tight muscles, improve blood flow, and hopefully reduce your pain.

Make wellness a priority this July.

Rib Raising is a common technique used by the osteopaths at MOC. Its goal is to alleviate restrictions in the rib cage and potentially influence the parasympathetic nervous system, promoting rest and digestion. Our practitioners often incorporate this technique towards the end of your session to aid in the body's recovery.

Tendon issues respond exceptionally well to isometric muscle contractions. This type of contraction involves engaging the muscles without changing their length, which promotes blood flow to the tissue. In this photo, our osteopath Matt demonstrates a simple exercise using a belt to contract the deep glute muscles at the back of the hip. Try it for 3 sets of 20-30 seconds.

Struggling with shoulder impingement? Try this simple traction exercise to help with the pain 💪 Impingement pain is often felt at the point of your shoulder when lifting the arm above your head or basic daily movements like putting on a jacket or doing up a bra.

Here, Andrew is showing you a simple way to traction the shoulder joint. You can use any light weight around the house. Try to relax into the stretch for 15-20 seconds.

Remember, never force a stretch, and if you feel any pain, ease off immediately. Consistency is key, so aim to do this stretch daily for best results. Let's keep those shoulders happy and healthy! 💪 "

Don't let Melbourne winter get you down! Keep your vitamin D levels up and your spirits high with these simple hacks:

1️⃣ Soak Up Morning Sun: Start your day right by spending a few minutes outdoors in the morning sun. Even brief exposure can help kickstart your body's vitamin D production.

2️⃣ Plan Outdoor Activities: Make the most of sunny winter days by planning outdoor activities like brisk walks, picnics in the park, or exploring Melbourne's beautiful gardens.

3️⃣ Opt for Vitamin D-Rich Foods: Incorporate foods high in vitamin D into your winter diet, such as fatty fish (salmon, tuna), eggs, fortified dairy products, and mushrooms.

4️⃣ Supplement Smartly: Consider taking a vitamin D supplement, especially if you have limited sun exposure or naturally low levels. Consult with a healthcare professional for personalized advice.

5️⃣ Light Therapy: Invest in a light therapy lamp to mimic natural sunlight indoors. Spending time near a light box can help regulate your body's internal clock and boost mood during darker months.

6️⃣ Stay Active: Regular exercise can enhance vitamin D absorption and promote overall well-being. Try indoor workouts or join a fitness class to stay active throughout winter.

7️⃣ Mindful Sun Safety: When the sun is out, remember to practice sun safety by wearing sunscreen and protective clothing. Aim for brief, unprotected sun exposure to maximize vitamin D synthesis.

Don't let winter dim your vitamin D levels or your spirits! With these hacks, you can maintain optimal vitamin D levels and thrive during Melbourne's cooler months. 🌟

Dealing with Achilles Tendonopathy? Let's talk Isometric Holds! 🏋‍♂️

Struggling with Achilles tendon pain? Isometric holds could be your secret weapon! These static exercises help strengthen the muscles around your Achilles tendon without putting too much stress on it directly.

Try this: Stand facing a wall, about an arm's length away. Place your palms flat against the wall at shoulder height. Now, gently lean forward, bending your elbows slightly, until you feel a stretch in your calf and Achilles tendon. Hold this position for 30 seconds to a minute, focusing on keeping your muscles engaged and your breathing steady. You can work within a little bit of pain here (roughly 3-4/10).

Repeat this exercise a few times a day, gradually increasing the duration of the holds as you build strength and flexibility. Remember, consistency is key!

Did you know our Osteos also treat feet?🦶 🦶 Such conditions as Plantar Fasciitis which is commonly felt as pain around the heel (partiulary with that first step in the morning), can be assisted with osteoapthic treatment. If you're in pain book an appointment this week!

OsteoRehab sessions are back at MOC in City! Perfect for those seeking a combination of Osteopathic treatment and targeted rehab exercises, these sessions with Kieran are available on Tuesdays and Thursdays. Don't miss out—book your spot today! (Link In Bio)

🌟 Exciting News! 🌟

We're thrilled to welcome Kieran to our clinic! Starting tomorrow, Kieran will be bringing his expertise and passion for osteopathy to help you feel your best. We can't wait for you all to meet him and experience his exceptional care.

Book your appointment now and start your journey to better health! 👐✨

Autumn sunsets in docklands are 👌 👌 . We love providing hands on osteopathic care to this community!

🌟 Meet Our New Osteopath! 🌟

We are thrilled to introduce the newest member of our clinic family, Dr. Kieran Hogan (Osteopath)✨

Kieran has over a decade of experience working as an Osteopath and has worked in the health and fitness industry for even longer. He is passionate about helping active people with acute or chronic muscle and joint symptoms to get back to what they enjoy doing. His experience spans the whole spectrum – from injury prevention, to exercise-based rehabilitation, to manual therapy and post-operative rehabilitation. He brings a very hands-on approach to all his treatments.

He has years of experience playing everything he could including Australian Rules Football, Rugby Union, Cricket, Tennis, Surf Life Saving and Triathlons. He has finished third in the Australian National Weightlifting Championships, as well as twice competing in the Crossfit World Games in the USA. As a high-performance athlete himself who has battled through his own injuries, Kieran understands the frustrations of not being able to do what you love.

Kieran has recently returned to Melbourne after several years in London, where he was working closely with some of the best sports medicine doctors and orthopaedic surgeons in Europe. He is looking forward to bringing his specialist knowledge and experience from this time back to Melbourne, to help his patients get the best outcomes.

Outside of work he has his hands full with two young daughters and, as such, you’ll usually find exploring some the parks in the south eastern suburbs.

Kieran is available in the City clinic on Tuesday and Thursdays.

👟 Dealing with Achilles pain? Let's talk self-management strategies! 🩺💪 Isometric contractions are vital. Here's why:

🔄 What are isometric contractions? These are exercises where you contract your muscles without actually moving the joint. For Achilles pain, think about gently pushing against a wall or a stable object with your foot in a specific position.

🚀 Why they matter: Isometric contractions help strengthen your Achilles tendon and calf muscles without putting additional strain on the injured area. Plus, they improve blood flow, which aids in healing.

💡 Self-management: Incorporating isometric exercises into your routine can be a game-changer for managing Achilles pain. It's like giving your body a little extra support while it heals.

Remember, always consult with one of our Osteos for personalised advice. But adding isometric exercises to your toolkit can be a powerful step towards overcoming Achilles pain. 💪

Osteopath Matt is not just about helping people with their aches and pains; today, he's stirring up something equally comforting and nourishing: a big batch of winter soup! Whats not to love about soups during winter.....

1.Comfort in Every Spoonful: Nothing beats the cozy feeling of wrapping your hands around a steaming bowl of soup on a chilly day. It's like a warm hug from the inside out!

2.Nutrient Powerhouse: Packed with veggies, proteins, and wholesome grains, winter soups are a delicious way to load up on essential nutrients to keep your immune system strong during the cold season.

3.Versatility at its Best: From classic chicken to creamy tomato bisque, the possibilities are endless! Customize your soup with your favorite ingredients and spices for a flavor-packed meal that's uniquely yours.

4.Budget-Friendly Eats: Making a big batch of soup is not only convenient for busy weekdays but also easy on the wallet. Plus, leftovers taste even better the next day!

5.Cozy Kitchen Aromas: Is there anything more inviting than the aroma of soup simmering on the stove? It fills your home with warmth and anticipation for a satisfying meal ahead.

So, grab your ladle and get ready to warm up from the inside out! What's your go-to winter soup recipe? Share your favorites below!

Who needs this, this week? By targeting those tight muscles at the base of your skull with gentle pressure, you can say goodbye to tension headaches. 💆‍♂️💆‍♀️ It's all about releasing the tension and unlocking relief. 💥

Winter is right around the corner and it's time to gear up not just with warm clothes but also with foods that can boost your immunity and keep you healthy!

1. Citrus Fruits: Packed with vitamin C, fruits like oranges, grapefruits, lemons, and limes can help boost your immune system.

2. Broccoli: Rich in vitamins C, A, and E, as well as fibre, this green veggie is a must-have.

3. Garlic: Known for its immune-boosting properties, garlic is a simple ingredient that can make a big difference.

4. Ginger: Helps to decrease inflammation and soothe a sore throat, common symptoms of winter illnesses.

5. Spinach: Not only packed with vitamin C, spinach also has numerous antioxidants and beta carotene.

6. Yogurt: Look for yogurts that have "live and active cultures" printed on the label. They stimulate your immune system to help fight diseases.

7. Almonds: Packed with vitamin E, almonds are key to maintaining a healthy immune system.

8. Turmeric: Known for its anti-inflammatory effects, turmeric is also an immune booster.

9. Green Tea: Full of antioxidants, green tea is a fantastic way to hydrate and stay healthy during the winter months.

10. Poultry: Chicken and turkey are high in vitamin B-6, which is vital to the formation of new and healthy red blood cells.

Stay healthy, stay strong, and embrace the winter season with these immune-boosting foods! 🍊🥦🍵🍗🥬

💪🦶 Strengthening and retraining proprioception in your ankle post-injury is key to a strong recovery! 🏋️‍♂️ Using a simple towel can make a big difference. 💡It's all about building strength and balance from the ground up! Try holding your balance for 10-15 seconds for 2-3 sets. If you're very unstable ensure you have something close by that you can hold onto if needed (such as a wall or chair)💫

Living in Melbourne means facing those daily commutes, but guess what? You can turn that time into a productive and healthy part of your day! Here's how:

1️⃣ Stretch it Out: Use your commute to stretch those muscles. Simple neck rolls, shoulder stretches, and leg lifts can alleviate tension built up from sitting.

2️⃣ Mindful Breathing: Take advantage of your commute to practice deep breathing exercises. Inhale slowly through your nose, filling your lungs, and exhale through your mouth, releasing tension.

3️⃣ Posture Check: Be mindful of your posture while sitting or standing on public transport. Keep your back straight, shoulders relaxed, and head aligned with your spine to prevent discomfort.

4️⃣ Stay Hydrated: Bring a water bottle with you and stay hydrated during your commute. Proper hydration is crucial for maintaining overall health and reducing muscle stiffness.

5️⃣ Mental Exercise: Engage your mind with activities like reading, listening to podcasts, or solving puzzles. Keeping your brain active can improve cognitive function and mental well-being.

6️⃣ Mindfulness Practice: Practice mindfulness during your commute by focusing on the present moment. Tune into your surroundings, observe your thoughts without judgment, and embrace the journey.

7️⃣ Relaxation Techniques: Explore relaxation techniques such as visualization or progressive muscle relaxation to reduce stress and promote a sense of calm during your commute.

Remember, your commute doesn't have to be wasted time! By incorporating these osteopathic principles into your daily routine, you can make your journey to work more enjoyable and beneficial for your overall well-being. 🌟