Gratitude, giving, volunteering….

November has come and and so to has the amount of filthy moustaches walking around the Melbourne CBD. Movember is a great foundation which raises money for mental health programs In Australia. 1 in 5 people aged 16-85 will have a mental health illness each year. With the Covid-19 pandemic that 2020 has brought,  it is even more important to look at some mental health strategies to help you in your day to day life.

I’ve never been on to practice any mindfulness or gratitude but after listening to the Dylan Buckley podcast [Dylandfriends] which had a Melbournian by the name of Hugh Van Cuylenburg. Hugh wrote a book called The Resilience Project (also the name of his company) which travels around Australia working with schools, corporations, sporting clubs etc sharing the benefits of practicing the three principles of Gratitude, Empathy and Mindfulness. These three principles are incredible and can have an amazing effect on your mental health.  So what are they all about? Here is a quick summation

 

Gratitude

So what is gratitude? Gratitude is about being thankful for the things we have now, and importantly paying attention to those things. You can practice gratitude by noticing the positive things around you, those people or places in our lives that make us thankful. For example I keep a journal where I write 3 things I’m thankful for every day. It’s quick and easy to implement, it only takes 21 days to form a habit. I have formed this habit and now I never miss. (There’s also a cool resilience project app you can download for $3)

 

Empathy

There is a close link between empathy and kindness, similarly there are close links between empathy and compassion. To be empathetic is to put ourselves in the shoes of others, to feel and to see what they are. You can practice this by being kind to others, saying thank you or listening.

 

Mindfulness

Practicing mindfulness helps us be present in the moment, to be still and help create a feeling of calm. You can practice this by focusing on one thing at a time without distraction. Think meditating, colouring in or doing a puzzle.

All three of these principles are research backed and show positive effects on our mental health.

If you don’t know what to get your loved one, your colleague, family member or even yourself for Christmas, you won’t regret buying the Resilience Project Book. I’m very thankful that I did!

Dr Daniel Castellano Osteopath

City Osteopathy

5 Minute Foam Roller Routine for Upper Back Stiffness

Video from Shane Heslop, Melbourne Osteopath at City Osteopathy.

Great video done by our resident Melbourne CBD Osteopath guru Dr Sarah Cust! Check out these great foam roller exercises for the upper back. These are perfect for those with #wfh as these exercises introduce some extension into the back which counteracts desk posture. These can be performed multiple times a day in only 5 minutes. Time to get moving!

 

5 Ways to get the Most out of your Gym Membership

​With the pending announcement of lockdown 2.0 being over gyms will finally be opening up for visits. Yipeee.
There’s a lot of buzz and excitement from a lot of our patients so as 0ne of our Melbourne CBD Osteopaths just thought I’d give you a few tips to get the most out of your gym membership.
1 – Find A Gym You Like – 
 
Firstly, before you choose a gym based on what equipment or classes it has, you have to like the look of the space. If you don’t physically like the space you won’t go there regularly.
A lot of gyms are similar but have different equipment; weights, treadmills, TRX stations, cardio equipment and so on. You need to pick one that you walk into and you feel you could go there a few times a week.
2 – Make Sure it’s convenient enough for you to visit regularly.
 
Make sure the location or locations (anytime fitness/jetts) is convenient for you to attend regularly.
Hopefully you can be more selective and not solely pick based off of cost. Most gyms range between $15 – $25 per week. Not a massive cost for the time that you will hopefully spend there in a week. You must like the environment and be able to travel there regularly.
3 – Have A Program
 
Have you heard of the saying: if you don’t prepare, then prepare to fail.
Speak to a healthcare professional (osteo, physio) or a personal trainer to get a personalised plan.
These have proven to be more effective than a generic google search.
Have a program or routine for when you’re in the gym. It’s easier when you have a set workout plan that way you’re in the gym for less time. These can be tailored to your specific injuries or areas of weakness.
4 – If You Don’t Know, Ask
 
If you don’t know ask, there’s nothing worse than anxiety in the gym.
Trying to find all the equipment and machines maybe hard. What does that chest press look like? Is it different from the one at another gym. If you don’t know what a specific machine looks like, ask the receptionist if there is someone that can show you where the equipment is.
Now every gym has staff during specific hours. But they normally start early and finish late, staff are there to help, literally that’s their job. What the receptionist might do is put you onto a personal trainer and now they’ll gladly show you where the equipment is, maybe even give you a demonstration of your program and the exercises.
This will save you loads of time, helping you map out your gym route in no time at all. And even make a friend, the more friendly faces in the gym the better.
5 – Does the gym have the right ‘vibe’ for you?
 
If you like the feel of the gym and the environment, you’re much more likely to continue to attend. Even on rainy days in the middle of winter….
To find this out, go to a gym at a time that you would regularly train for example, after work, gauge the vibe, the crowd, the capacity. If you don’t like that crowd, then that gym isn’t for you.
Different gyms have different crowds and environments. Find one that is more suited to you. There are many types around; bodybuilding gyms, crossfit gyms everyday gyms and so on. Find a crowd that is more suited to you or who you aspire to be.  Come chat with a Melbourne Osteopath today at City Osteopathy

Daniel Castellano 

Osteopath | City Osteopathy

The Importance of Daily Movement

As working from home becomes part of the new normal, it is a good time to think about how our bodies have adapted to our new environment. The body is clever at adapting to a new desk set up, different movement patterns and long periods of being sedentary at home. These adaptions in the short term can be helpful but as not always compatible to our exercise routines, hobbies and weekend activities which hopefully we will be doing more of now.  Overtime muscles can shorten, and joints can lose their mobility causing mechanical restrictions in the body which may not allow us to perform physically active tasks. It is important to recognise how differently we have been moving this year and allow time to slowly get back into the swing of living a more active lifestyle outside the comfort of our homes.

A few simple things can help support your body adapt to its new environment and even thrive in new hobbies or exercise routines you may wish to start.

First prevention is key! A daily stretching routine can save you from regular aches and pains by allowing your body to move in ways it wouldn’t normally when sitting or standing at work. Sometimes stretching may not be enough which is where strength exercises can come in handy to help support your body through long workdays and adapting to new exercise routines. Your osteopath can provide strength exercises or Pilates specific to your body, lifestyle and work requirements. 

Secondly, tune in to your body’s messages and respond to them appropriately ASAP! Your body will tell you before an injury occurs if it is not coping with the physical stress it is under through aches, pain, functional restrictions and discomfort. This is the time to use tools your osteopath has suggested (or consult your osteopath for advice) such as stretching, foam rolling, strength exercises, adjusting your ergonomic desk set up and incorporating daily movement. The sooner you can help yourself or see your osteopath for management the sooner your body can adapt and thrive to change.

Check out City Osteopathy’s social media pages for great stretching, foam rolling and Pilates videos to inspire you to incorporate daily movement and feel better today.

Dr Sarah Cust Melbourne Osteopath

Dr Brons work from home Pilates Routines! – Leg Series

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.

STANDING LEG SERIES

These exercises are great for building leg strength, if you’ve taken up cycling or running over ISO, or have low back pain, hip pain or a lower limb injury, these are wonderful to help “globally” strengthen your lower limb and “core.” Strong through the trunk helps hold us upright at the desk as well!
Each round should take 3-4 minutes to complete. You can make things harder by using a theraband around your legs, but trust me, they are also hard enough without the bands!!

 

Can use theraband around the leg to make it harder. can also add in “running arms” with a hand weight for added coordination/balance, making more specific to running/sporting actions
Reps 10-15/Sets 2-3x. 
Standing leg mini squat position is our set up.
1. “The nutbush”
           – leg out to the side
           – leg diagonally back
           – leg circles
2. hip hinges/tippy bird
           – tilting from the hip, standing leg is a touch straighter here but still bent.                sliding the leg forward and back.
3. static lunges
            – have feet about 1m apart, toes facing forward
4. lunge pulse
            – Hold this position moving up and inch/down an inch. Feel that burn, its over quickly!

Dr Bronwyn La Brooy

City Osteopathy

Osteopath Melbourne

Dr Bronwyn La Brooys Pilates Routines! – Hammies & Abs.

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.

Check out our You Tube Channel

SUPINE SERIES – HAMMIES AND ABS.

Can do with theraband around knees for bridges/Theraband in arms enganging shoulders for abs series.
 
Reps 10-15/Sets 2-3x
1. glute bridge.double legs. Progressions =
          – Alternating leg glute bridge (two feet on ground)
          – single leg glute bridge
2. toe taps. Progressions
          – dead bugs – toe taps + alternate arms/legs
          – 45 deg legs
          – double legs @45 degrees
          – double leg toe taps
Good Luck!