Dr Brons work from home Pilates Routines! – Theraband Arms

Dr Bronwyn La Brooy is the Australia’s first Accredited Exercise Rehabilitative Osteopath!  Very lucky to have her at City Osteopathy as well as in our Pilates Studio.

Theraband Arms. For Posture, Shoulder and Upper Back Pain.

A strong mid back will take all the pressure off the joints of the head and neck that can lead to headaches and migraines. These are also great at rehabbing a shoulder injury – to have a strong middle back. Best of all, you don’t need more than a can of chickpeas!

Check it out on our Youtube channel.

– ideally Yellow for beginner, Red intermediate, Blue advanced.
Can use hand weight/can of chickpeas/water bottle as your resistance.
Reps 10-15/Sets 2-3x
1. Sweep arm out to the side
2. Cross body
            – Holding arm out to the side, then cross body at 90 degrees
3. bicep curl
4. bent over rows
             – hinge from the hip with a neutral back, bring elbows behind you for a                 shoulder blade squeeze
5. triceps
             – On four point kneel, one hand holding the band, the other hand’s                        upper arm tucked into your side, using elbow as a hinge, swing                            backwards activating triceps.

Dr Brons work from home Pilates Routines! – Upper Back, Neck and Shoulder Pain

Our Melbourne Osteopath, Dr Bronwyn La Brooy is the Australia’s first Accredited Exercise Rehabilitative Osteopath!

We are so proud of her and so lucky she is available in both our city clinics, AND our Pilates Studio.

Bronwyn is has done some short videos for our patients to follow some routines at homes whilst we are still part of COVID Lockdown 2.0.  Her first series is……………….


Postural upper back, neck and shoulder pain.

A strong mid back will take all the pressure off the joints of the head and neck that can lead to headaches and migraines. These are also great at rehabbing a shoulder injury – to have a strong middle back. Best of all, you don’t need more than a can of chickpeas!

Check it out on our Youtube channel.

Chin tucked in, slight hover with forehead – (no low back pain!). should feel this middle back area. No equipment required
Reps 10-15/Sets 2-3x
1. shoulder blade squeezes with straight arm
2.  twisting palms up/down
3. “cactus arms” / “L shaped” arms shoulder blade squeeze
4.  breaststroke
                  – reach up, sweep arms by your side, come back to your chest like                      you’re swimming.
5. mini cobra (No low back pain),
                  – prop yourself to forearms only. (recovery)
6. 1/2 breastroke swimming
                   – hover at chest level off ground / reach forward / hover back at                           chest level / rest.
7. cat/cow/childs pose (recovery)
Try these sets of exercises, it should take roughly 4 minutes to complete each round and it gets a good burn to those deep postural muscles.
Good Luck.


Dr Matthew Franz, Melbourne Osteopath at City Osteopathy


There are many things that can change when we start to work from home. With sudden change it can cause some crazy times and below I have mentioned some of the pitfalls that we have fallen into and have included some tips:

  • Decrease in productivity
  • Lack of morning routine
  • Desk set up incorrectly which leads to body aches & pains
  • Too many or not enough breaks in your day
  • No time to exercise
  • No time to de-stress



Separating professional space from Personal Space 

Like you would at work, the same should be applied for home. An important tip, is to take your work place away from any central location, so that you can then use that area as work space and not let it interfere when you need to switch or and relax. Having to separate areas and not being surrounded by others, allows you to focus and allow you to set your routine.



Look to start your work day routine, like your normally would. Get up at the same time, however start it off with something different, like a simple stretching routine or even wake up 30 minutes extra and start with some music while you make breakfast. Have something to do before your work day prepares your mind for the sitting at your desk.



  • Keep it simple: Modify so that it suits your body.
  • Chair set: Have your lower back and upper back touching the chair – forces straight posture
  • Elbow at 90 degrees of the desk: Want to aim for your fingertips to be hitting the desk or keyboard while in this position.
  • Knees and Feet: Try to keep your knees at 90 degress and parallel to the ground
  • Computer set up: You should be viewing your computer screen at eye level.
  • Keyboard: Try to use a wireless keyboard that allows you to modify your body position to suit your needs.



Tips for throughout the day:

Create a list at the start of the day: This ensures that the mind becomes switched on and more task focused at the start of the day. It will then motivate you throughout the day. This can also be a schedule that looks at when you can exercises, de-stress ect. At the end of the day you can reflect on what work and what didn’t work and make the necessary changes.

30-40 min breaks in between: Set an alarm everything 30-40 minutes and allow yourself to get up and move. This may mean walking and making a coffee/tea, interacting with your children for 5 minutes or anything to take your mind off what your were doing. Have a break for 5 minuets allows your body to rest and refocus.



This is the most important aspect and essential routine to create, we are still allowed to go outside, so set aside 40 minutes throughout your day to exercise and get some fresh air. Always maintain a social distance and bring a piece of sporting equipment or listen to your favourite music to allow your body to relax and destress. With exercise it is also important to include recovery, making sure we have the proper warm up and cool down that includes sport specific stretches as part of our exercise program.



“The idea of not worrying is a simple way of reorienting our expectations for life and choosing what is important to us” – Mark Menson

We know that many things are closed however here are a few little things that can help:

  • Create a music or video playlist that will allow you to take your mind off things, when they get too hectic.
  • Talk with close friends and family about what is going on and how it is affecting you. Ask a mate, are you okay?
  • Read a book, do a puzzle or have a bath.
  • Even do a 5min meditation, you never know, this might be the thing for you!

It is about finding the things we care about and focusing on those elements. It may be hard at the moment, however sometimes these small things are exactly what we need!

Most importantly look after yourself 😊

Dr Matthew Franz

Easing back into Fitness Tips…

Dr Matthew Franz, Osteopath at City Osteopathy


Often when there is a change in environment, exercise is one component that gets modified and people lose sight of the short and long term benefits. For those that are adjusting to the new changes here are some tips to ease you back into working out training programs. 


Working out your fitness base and modifying your goals: 

Often with training and getting back into it, people set their training goals high however find after 4-6 weeks their body starts to break down. In most cases the body tissue capacity can’t meet the training load/intensity that is placed on it, which results in a trip to your favorited osteopath! So before you do any form of training, it is crucial to work out your base of training and go from there, this can be done on the many home based apps that are available on your phone such as RunKeeper or Nike Training Club.


Working out a balanced training plan around your life and work schedule:

This is one area where it is really important to get right if you want to continue to exercise well and work productively from home. Continuing to review the type of training and your training load that you are doing throughout the week and how it makes your body feel is crucial. Your training plan needs to be balanced with enough recovery and doesn’t impact life/work commitments.


A balanced mix of high-benefit workouts that have specific purposes: 

In the current climate, try to aim to do a different form of exercise, however the biggest thing to address is the intensity. Try to aim for two to three high intensity works outs they can be in the forms of running, cycling, work or home based exercise.

It is crucial that these days are followed up with recovery and stretching days as breaks inbetween. So a potential plan could be Monday, Wednesday and Friday are the high intensity workout sessions while Tuesday and Thursday can be recovery days that may include stretches, slow jogs/walks or cycles, these recovery days allow your body to adapt to the physiological changes that occur as result of exercise.


Training Zones:

Once you start to develop and build up your training, it’s important that we are training at the right intensity. This is to ensure that the body has the ability to adapt and improve. Often this can done by determining your max heart rate and then using a percentage of your max heart rate to meet the training zone. 


For example: if your max heart rate while training is 190bpm you could start off training making sure to stay within 65-75% of this, depending on the type of race. If you struggle to find the right zone, the internet provides a great resource to get a better understanding. In order to improve, it’s important we are gradually progress the training intensity so as to adapt in the best possible way



The key with exercise and setting long term goals especially with everything that is going on, is that we need to break it down into a few key components and setting the right exercise goals involves:

  • Finding something that you a passionate about and something that you enjoy doing, whether it be walking/cycling or even aiming to prepare the body for a big race within the next 6 months.
  • It’s attainable within a timeframe that works for you and is measurable within the right parameters. Having fitness tracking apps play a big part in working out these parameters. 
  • The goals have to suit you, are able to motivate you and you need to care about them.
  • Once you start formulating these goals – observe what behaviours change and use that as motivation to continue to achieve these goals.


All in all, go enjoy it and look after yourself!

Dr Matthew Franz.

Working from Home in CV Times

Many of us have struggled to mimic our workplace desk setup at home, which often leads to discomfort – very understandable when considering the hours spent in one, less than ideal position.
Tips for sitting well:
  1. Sit with your backside right to the back of the chair, so that the lower back arch support is supporting your lower back
  2. Have your chair close to the desk, so that you are not reaching for your mouse and keyboard
  3. Keep your chest open, chin tucked, and shoulders relaxed, with elbows by your side (as to not reach forward)
  4. Have your screen at eye level. This can be done with an external monitor added to your laptop, OR your laptop propped up on some books, with an additional keyboard and mouse attached.
  5. Have both feet planted on the ground. If they cannot reach, then place some books under them.
  6. And have REGULAR BREAKS. Every 30 minutes to an hour. Stand up, drink water, and move your body in creative ways! This could be very productive time to get the blood and oxygen to the brain for greater productivity! Consider writing up a break plan, with short exercises you can do each break, tick those boxes!
If you are struggling with postural discomfort from home, we are here to help, providing musculoskeletal relief and advice on home exercises and how to get your set up optimised for comfort!

City Osteopathy has Australia’s FIRST Execise Rehabilitative Osteopath! Congrats Dr Bronwyn La Brooy!

Bronwyn has been awarded as the first Exercise Rehabilitative Osteopath in Australia!  She started with a degree in Exercise and Sport Science before undertaking her Osteopathy studies, and now this degree with ongoing professional development has had recognition by our governing body; Osteopathy Australia.

Not only is she our Pilates manager and resident rehab guru, but what you probably don’t know is that she has over 13 years experience working with complex medical conditions, chronic pain and chronic health complaints; using the base that “exercise as medicine.” Here at City Osteo we have ongoing in-house professional development and Bronwyn is teaching us all the latest in medicine and healthcare so we are all up to date on current rehabilitative research.

This is a massive achievement and a testament to her many years of study and hard work. Soak up her knowledge in a treatment room, as we all realise – treatment doesn’t stop when you leave the table.