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.

THERABAND ARMS
– 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.

POSTURAL BACK SERIES +  ARMS
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.

WORKING FROM HOME PITFALLS

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

 

  • CREATING A PRODUCTIVE ENVIRONMENT

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.

 

  • CREATING A MORNING 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.

 

  • DESK SET UP

  • 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.

 

  • GENERAL TIPS FOR THROGHOUT THE DAY:

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.

 

  • EXERCISE

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.

 

  • FINDING A WAY TO DE STRESS, ITS GOOD FOR YOUR MENTAL HEALTH

“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

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.

Dr Bronwyn La Brooy shares some stretches during the COVID lockdown!

Hi everyone,

I hope you are all well and healthy. I just want to take the time to thank-you all for the support we’ve received at our clinic. We really appreciate it.

I have had a few patients contact me wondering what they can get treated so I thought I would provide a few examples of what we are seeing in the clinic during the current crisis.

Acute pain:

YES! Those that are suffering from any acute injury and therefore restricting them with pain! A lot of these patient don’t need or want to go hospital or GP. Manual therapy helps to improve their function of life.

 

Chronic Pain/ Ongoing Pain:

Those that have constant niggles through out the year – e.g. lower back pain. They may now be having flare ups due to lack of consistent treatment or working from home. These niggles may also be exacerbated by increased exercise! At the start of the crisis we initially delayed these “Maintenance treatments” however many patients need these treatments to support their everyday function.

 

Postural pain:

Many of you are sitting at new desk set-ups whilst working from home. The chair might not be at the correct height or even your laptop, keyboard and mouse. New pains can arise from this and its important to be treated for it so it doesn’t turn into an ongoing chronic problem.

 

But put simply, almost all conditions are acceptable to be treated. The Government have urged us to stay open to take the pressure off the front line health care system. But if you have any queries please, please don’t hesitate to contact me on 0432 592 842

As many of you know I love to give you a few stretches! These can be done from home and don’t take long at all. 

Hold these for 5-10 seconds, both sides, 2-3x:

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*If you don’t make faces in your stretches you’re not doing it right! :)

I hope this helps to clear things up. Please don’t hesitate to call me or text me.

The clinic rooms, beds and all surfaces are constantly cleaned throughout the day and even better – there’s no one in the lifts!!

Stay safe and healthy,

Bronwyn La Brooy

Melbourne Osteopath

City Osteopathy