Pain-focused Osteopath
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Daily Stretching Routine
Did you know a lack of movement can increase the risk if developing all manner of aches and pains in our body? We asked our Osteopaths for common stretches that may help ease a lot of conditions we see:
Neck Side Bends
Place the one hand on the same side under your chair.
2. Take your other hand and place it on your head.
3. Tilt your ear directly down towards your shoulder and hold this position.
**Side bending stretching can help reduce postural tension in the neck and across the top of the shoulders
Seated Glute Stretch
1. Cross the one leg your ankle is resting on, to the opposite knee.
2. Apply gentle pressure to the knee as you lean forward, increasing the depth of the stretch.
**Relieves glute tension, improves hip flexibility, and reduces lower back pain.
Elephant Walks
1. Stand hip width apart.
2. Inhale, roll your head and chest down, letting you arms hang (or support on a chair/desk)
3. Bend knees slightly when hands reach mid-shin.
4. Alternate straightening left leg and bending right knee, then vice versa.
**Can be done to stretch and lengthen the spine, nerves and muscles down the back of the legs.
Hip Flexor Lunge
1. Kneel and place one foot in front.
2. Push hips forward, keeping your body straight, until you feel a stretch in the front of the hip on your back leg. Stay tall
**Helps to stretch out the muscles that are involved in frequent holding of our legs.
Threading the Needle
1. Position hands under shoulders and hips over knees. on all fours.
2. Reach one hand between the opposite hand and leg, letting your shoulder and head follow down towards the floor as you rotate through your back.
**You should feel a stretch down your side, your shoulder blade and neck.
Cat & Cow
1. On your hands and knees, hands under your shoulders and knees under your hips.
2. Round and arch your back by alternating tilting your pelvis backwards and forwards.
**A stretch to mobilise your spine and ease back tension.
Bring it all together!
Our tip to you is to try and incorporate these simple stretches into your daily routine to enhance flexibility and reduce tension.
Make sure to do these stretches on both sides & holding for 30-60 seconds, until tension slightly reduces (might feel like your melting into position).
Stretching doesn’t have to take long! Give yourself a minute in each stretch, once or twice a day (morning and evening even).
PLEASE NOTE STRETCHES SHOULDNT HURT!
If anything feels too uncomfortable/ pain OR if you have an questions, speak with us or a healthcare practitioner.
Call us on: 9088 0793
Or email at: info@chadstoneregionosteo.com.au
We’re happy to answer any questions you might have, please email us if you need any advice! info@chadstoneregionosteo.com.au
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