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Scoliosis Treatment Options| The Schroth Method

Scoliosis Treatment Options | What is the Schroth Method?


Scoliosis Treatment | Schroth Method 


Valued Health Osteopathy

3/658 Centre Rd, Bentleigh East, 3165


Diagnosed with Scoliosis? – Make an appointment today!


In Part 1 of our blog we discussed the basics of scoliosis and some of the treatment options available. In Part 2 we will look at the Scoliosis treatment  – The Schroth Method in more detail and how it works.


The Schroth Method is a form of conservative management for the treatment of scoliosis which involves exercises specific to the curve. An x-ray is therefore usually required to be able to classify the curve and ensure the exercises are individualised.


Exercises for the Schroth Method are not like usual rehabilitative exercises. All three planes of movement are addressed, as scoliosis is a three-dimensional deformity. It involves placing the body in an “over-corrected” position and using isometric contractions. An isometric contraction is when you “hold” the contraction in a fixed position or the length of the muscle doesn’t change.


By being in an over-corrected position the aim is to lengthen the muscles on the concave side of the curve and shorten the muscles on the convex side. This also addresses the mobility of the spine and ribs. This principle can also be applied to general posture during activities of daily living which will be taught in the program.


The delivery of the exercises is dependent on your ability to retain the exercises, spinal mobility and the presence of pain. 12-15 hours of training is usually recommended to be able to complete the exercises at home on a daily basis and to learn the ideal postures for activities of daily living.


The primary goals of scoliosis treatment/management are:

Stop the curve from progressing

Prevent or improve respiratory dysfunction

Prevent or treat pain related to the scoliosis

Improve aesthetics via postural corrections


Scoliosis – Treatment and Assessment

Initial assessment – this involves a case history, physical examination, assessment and classification of your curve, and referral(s) if required. Your treatment options will be based on the Society on Scoliosis Orthopaedic and Rehabilitation (SOSORT) guidelines.

Pre and post posture photos.

Training in activities of daily living – specific to your curve.

Basic foundation Schroth exercises which can be performed at home without equipment – 3D made easy.

Individualised Schroth Method program tailored to your curve.

Communication with all parties involved ie specialist, GP, allied health practitioner etc.


Scoliosis Treatment Options, Scoliosis, What Is Scoliosis,  The Schroth Method | Scoliosis Treatment Options , Scoliosis Osteopath, Scoliosis Practitioner, Scoliosis rehab, Scoliosis treatment,  Osteopath Bentleigh

If you think the Schroth Method might be an appropriate treatment option for you or if you are yet to have your scoliosis assessed, please call the clinic on 03 9570 9061 to make an appointment or book online with our Scoliosis trained Osteopath Dr Sarah Walsh!


(03) 9570 9061

www.valuedhealth.com.au


Hip pain, Scoliosis Treatment Options, Greater Trochanteric Pain Syndrome, Trochanteric Bursitis, Osteopath Melbourne, Shoulder pain, Osteopath Cheltenham, Osteopath Moorabbin, Osteopath Brighton, Osteopath Oakleigh, Osteopath Ormond, Osteopath McKinnon, Shoulder Injury, Osteopath, Osteopath Bentleigh East, Osteopath East Bentleigh, Osteopath Bentleigh, Osteopath Oakleigh, Osteopath Oakleigh South, Osteopath Brighton, Osteopath Ormond, Osteopath Moorabbin, Osteopath Mckinnon, Rotator cuff, Rotator cuff tear, Impingement syndrome, Frozen shoulder, Bursitis, Adhesive capsulitis, Impingement syndrome, Supraspinatus tear, shoulder rehab, shoulder rehabilitation, AC joint.

All our Osteopaths at Valued Health Osteopathy are university trained allied health professionals who have completed a minimum of five years of university training in anatomy, physiology, pathology, general medical diagnosis and osteopathic techniques. It is also a requirement that all our Osteopaths at Valued Health Osteopathy are registered with the Australian Health Practitioner Regulation Agency (AHPRA) and Osteopathy Australia (OA).


You do not need a referral to see one of our friendly Osteopaths at Valued Health Osteopathy. We have a very good relationship with many surrounding doctors, other health practitioners and personal trainers in the local community of Bentleigh East , Bentleigh, Ormond, McKinnon, Oakleigh, Carnegie, Caulfield, Moorabbin, Murrumbeena, Brighton, Clayton and Clarinda.


Valued Health Osteopathy offers:

Osteopathy

Clinical Pilates

Scoliosis Assessment & Treatments

Massage Therapy

Exercise Rehabilitation

Strength & Conditioning


Valued Health Osteopathy is open 6 days a week with early morning and evening appointments. Move better with Osteopathy!


Valued Health Osteopathy is located at 3/658 Centre Road, Bentleigh East, Melbourne, Victoria, 3165.


Valued Health OsteopathyOsteopathy Australia


Osteopath Bentleigh East, Osteopath Bentleigh, Osteopath Ormond, Osteopath McKinnon, Osteopath Moorabbin, Osteopath Murrumbeena, Osteopath Oakleigh, Osteopath Carnegie, Osteopath Caulfield, Osteopath Clayton, Osteopath Brighton and Osteopath Cheltenham, Osteopath Dingley, Osteopath Beaumaris, Osteopath Melbourne.

Posture – 7 Surprising Facts!

Posture Facts | Valued Health Osteopathy


Do you think about your posture??


We are here for your myth busting pleasure again at Valued Health Osteopathy and we are going to break down some old wives tales about posture for you.


Posture is NOT an evil word, and we don’t need to forget about it completely, but we may need to adapt some of our thought processes behind what it means and what we should aim for. Posture can tell us a lot about a person, it may indicate that the person is exhibiting protective mechanisms, apprehension, in a state of distress or reflecting the different moods we can experience and our behavioural responses to pain (1).


Despite the perpetuation of the belief that there is a ‘correct’ posture there is no strong evidence to support that avoiding any ‘incorrect’ postures can prevent low back pain, or that any single spinal curvature is strongly associated with pain (2).


Posture, Posture Facts, Bad posture, poor posture, Posture and Osteo, posture and osteopathy, Posture and back pain, Posture and neck pain, posture and headaches, Osteopath Bentleigh, osteopath Bentleigh East, osteopath bayside

When we are experiencing lower back pain, we are often told to ‘protect our spine’ by consciously activating our “core” muscles to maintain a “correct” posture. Although this isn’t necessarily the wrong thing to do, research is now indicating that people with lower back pain actually tend to bend their spine less and show more trunk muscle activity when forward bending and lifting anyway, which can contribute to a guarded way of moving and cause fear and lower self-efficacy in patients (3).


Unfortunately, there is no postural ‘one size fits all’ approach, as what is comfortable for me might not be comfortable for you. However, the benefit of this is, we all have the potential to explore our postures for ourselves and find what works best for us. It also enables us to realise that posture is really an ever-changing landscape and what works well for you, posture wise today, might change in the next week, month or year, but you can adapt to it!  Some great advice is to move in more ways, more often!


Another important thing to note, is that you can have an upright, relaxed posture. It might sound strange, but we don’t all have to try so hard to achieve something that might not be possible or ‘ideal’ for our bodies.


Here is a quick scan of your body you could try. As you sit here reading this article, I want you to bring your attention (without judgement) to your feet on the ground and notice where they are resting, notice your sit bones on your chair and if your weight is even between them, bring your attention to your upper back and neck and notice if you have hunched forwards towards the computer.


Now, sit up straight and pull your shoulders back and down. Notice how that feels, probably like a lot of hard work and maybe slightly uncomfortable?


Now, relax back into a natural posture for you and THIS time, think about attaching a big balloon filled with helium to the top of your head, and let the helium balloon take away some of the weight of your head on your neck and allow you to float up to a more upright position. Feels pretty different hey? This is a quick example of what a relaxed upright posture might feel like for you.


Awareness seems to be key with posture. If we can regularly notice how we are holding ourselves (in a non-judgmental way) throughout the day and think about moving around more and sitting in ways that might help us feel better, this could be a really positive change for our bodies. We may also need to shift our thinking towards ‘trusting your back’ whilst staying active (4) and building the confidence to move! You’ve got this!!


Posture, Posture Myths, Poor posture, bad posture, Posture and back pain, posture and headaches, Osteopath Bentleigh East, Osteopath Bayside, Posture facts, Posture and Osteopathy


Surprising Facts About Posture… ‘Sit Up Straight’: Time to Re-evaluate – Infographic


If you have any questions, please don’t hesitate to contact us at the clinic on (03) 9570 9061 and speak to one of our friendly reception staff or Osteopaths so that we can help you to Move, Grow and Thrive.


(03) 9570 9061

www.valuedhealth.com.au


Hip pain, Greater Trochanteric Pain Syndrome, Trochanteric Bursitis, Osteopath Melbourne, Shoulder pain, Osteopath Cheltenham, Osteopath Moorabbin, Osteopath Brighton, Osteopath Oakleigh, Osteopath Ormond, Osteopath McKinnon, Shoulder Injury, Osteopath, Osteopath Bentleigh East, Osteopath East Bentleigh, Osteopath Bentleigh, Osteopath Oakleigh, Osteopath Oakleigh South, Osteopath Brighton, Osteopath Ormond, Osteopath Moorabbin, Osteopath Mckinnon, Rotator cuff, Rotator cuff tear, Impingement syndrome, Frozen shoulder, Bursitis, Adhesive capsulitis, Impingement syndrome, Supraspinatus tear, shoulder rehab, shoulder rehabilitation, AC joint.

All our Osteopaths at Valued Health Osteopathy are university trained allied health professionals who have completed a minimum of five years of university training in anatomy, physiology, pathology, general medical diagnosis and osteopathic techniques. It is also a requirement that all our Osteopaths at Valued Health Osteopathy are registered with the Australian Health Practitioner Regulation Agency (AHPRA) and Osteopathy Australia (OA).


You do not need a referral to see one of our friendly Osteopaths at Valued Health Osteopathy. We have a very good relationship with many surrounding doctors, other health practitioners and personal trainers in the local community of Bentleigh East , Bentleigh, Ormond, McKinnon, Oakleigh, Carnegie, Caulfield, Moorabbin, Murrumbeena, Brighton, Clayton and Clarinda.


Valued Health Osteopathy offers:

Osteopathy

Clinical Pilates

Scoliosis Assessment & Treatments

Massage Therapy

Exercise Rehabilitation


Valued Health Osteopathy is open 6 days a week with early morning and evening appointments. Move better with Osteopathy!


Valued Health Osteopathy is located at 3/658 Centre Road, Bentleigh East, Melbourne, Victoria, 3165.


Valued Health OsteopathyOsteopathy Australia


Osteopath Bentleigh East, Osteopath Bentleigh, Osteopath Ormond, Osteopath McKinnon, Osteopath Moorabbin, Osteopath Murrumbeena, Osteopath Oakleigh, Osteopath Carnegie, Osteopath Caulfield, Osteopath Clayton, Osteopath Brighton and Osteopath Cheltenham, Osteopath Dingley, Osteopath Beaumaris, Osteopath Melbourne.

References:
  1. Slater, Diane & Korakakis, Vasileios & O’Sullivan, Peter & Nolan, David & O’Sullivan, Kieran. (2019). “Sit Up Straight”: Time to Re-evaluate. Journal of Orthopaedic & Sports Physical Therapy. 49. 562-564. 10.2519/jospt.2019.0610.Wai  Eugene  MD,Dagenais  Simon  DC  PhD,Bishop  Paul  MD  PhD  DC,Kwon  Brian  MD  PhD  FRCSC, 126. Occupational Physical Activities in Low Back Pain: A Systematic Review with Critical Appraisal of Causal Relationships, Spine Journal, The, Volume 9, Issue 10, 2009, Pages 65S-66S, ISSN 1529-9430,http://dx.doi.org/10.1016/j.spinee.2009.08.154.
  2. Geisser, Michael & Haig, Andrew & Wallbom, Agnes & Wiggert, Elizabeth. (2004). Pain-Related Fear, Lumbar Flexion, and Dynamic EMG Among Persons With Chronic Musculoskeletal Low Back Pain. The Clinical journal of pain. 20. 61-9. 10.1097/00002508-200403000-00001.Nolan, D., O’Sullivan, K., Stephenson, J., O’Sullivan, P., & Lucock, M. (2019). How do manual handling advisors and physiotherapists construct their back beliefs, and do safe lifting posture beliefs influence them? Musculoskeletal Science and Practice, 39, 101-106. https://doi.org/10.1016/j.msksp.2018.11.009

What is Scoliosis?

What is Scoliosis?


 Scoliosis Treatment Options


Valued Health Osteopathy

3/658 Centre Rd, Bentleigh East, 3165


Diagnosed with a Scoliosis? – Make an appointment today!


Scoliosis treatment options

Scoliosis is a complex condition which involves a three-dimensional deformity of the spine resulting in a ‘C’ shaped or ’S’ shaped curve of the spine. It may be first detected when noticing abnormal posture, for example, one shoulder higher than the other, one hip higher than the other, uneven shoulder blades or prominent ribs on one side. It is important to recognise these signs early, particularly in children, so that as much as possible can be done to reduce the progression of the scoliosis as they grow.


Although most cases (80%) of scoliosis are considered to be idiopathic (an unknown cause), a thorough history and assessment is necessary to exclude any underlying condition. Current treatment options include observation or “wait and see”, exercise rehabilitation, bracing, and surgery. Only approximately 0.1-0.3% of cases of idiopathic scoliosis require operative correction. Treatment options should be based on the severity of the curve, the patient’s age and the rate at which it is predicted the curve will progress.


Scoliosis Treatment Options, Scoliosis, What Is Scoliosis

The Schroth Method is an internationally recognised exercise-based treatment that is used in the conservative management of scoliosis to improve stability of the spine, spinal mobility and posture. It is a non-invasive treatment and has shown to improve pain associated with scoliosis (1). The exercises involved with Schroth are not like your usual rehabilitation exercises. Depending on your curve, you will be placed in a position which over-corrects the curve of your spine to utilise the surrounding muscles and address mobility of the spine in all three planes of motion.


An initial X-ray is usually required to assess the severity of the curve which will then dictate treatment options. If you would like to discuss the treatment options regarding your scoliosis or have an initial assessment, please call the clinic on 03 9570 9061 or email [email protected].


If there is anything in your way of achieving these goals that you think our Osteopaths may be able to help you with, please contact the clinic speak to one of our Osteopaths at Valued Health Osteopathy in Bentleigh East about your treatment and rehabilitation options. Call or book online today.


(03) 9570 9061

www.valuedhealth.com.au


Hip pain, Scoliosis Treatment Options, Greater Trochanteric Pain Syndrome, Trochanteric Bursitis, Osteopath Melbourne, Shoulder pain, Osteopath Cheltenham, Osteopath Moorabbin, Osteopath Brighton, Osteopath Oakleigh, Osteopath Ormond, Osteopath McKinnon, Shoulder Injury, Osteopath, Osteopath Bentleigh East, Osteopath East Bentleigh, Osteopath Bentleigh, Osteopath Oakleigh, Osteopath Oakleigh South, Osteopath Brighton, Osteopath Ormond, Osteopath Moorabbin, Osteopath Mckinnon, Rotator cuff, Rotator cuff tear, Impingement syndrome, Frozen shoulder, Bursitis, Adhesive capsulitis, Impingement syndrome, Supraspinatus tear, shoulder rehab, shoulder rehabilitation, AC joint.

All our Osteopaths at Valued Health Osteopathy are university trained allied health professionals who have completed a minimum of five years of university training in anatomy, physiology, pathology, general medical diagnosis and osteopathic techniques. It is also a requirement that all our Osteopaths at Valued Health Osteopathy are registered with the Australian Health Practitioner Regulation Agency (AHPRA) and Osteopathy Australia (OA).


You do not need a referral to see one of our friendly Osteopaths at Valued Health Osteopathy. We have a very good relationship with many surrounding doctors, other health practitioners and personal trainers in the local community of Bentleigh East , Bentleigh, Ormond, McKinnon, Oakleigh, Carnegie, Caulfield, Moorabbin, Murrumbeena, Brighton, Clayton and Clarinda.


Valued Health Osteopathy offers:

Osteopathy

Clinical Pilates

Scoliosis Assessment & Treatments

Massage Therapy

Exercise Rehabilitation

Strength & Conditioning


Valued Health Osteopathy is open 6 days a week with early morning and evening appointments. Move better with Osteopathy!


Valued Health Osteopathy is located at 3/658 Centre Road, Bentleigh East, Melbourne, Victoria, 3165.


Valued Health OsteopathyOsteopathy Australia


Osteopath Bentleigh East, Osteopath Bentleigh, Osteopath Ormond, Osteopath McKinnon, Osteopath Moorabbin, Osteopath Murrumbeena, Osteopath Oakleigh, Osteopath Carnegie, Osteopath Caulfield, Osteopath Clayton, Osteopath Brighton and Osteopath Cheltenham, Osteopath Dingley, Osteopath Beaumaris, Osteopath Melbourne.
Reference:
  1. Schreiber S, Parent E, Moez E, Hedden D, Hill D, Moreau M et al. The effect of Schroth exercises added to the standard of care on the quality of life and muscle endurance in adolescents with idiopathic scoliosis—an assessor and statistician blinded randomized controlled trial: “SOSORT 2015 Award Winner”. Scoliosis. 2015;10(1).

Back Pain Myths!

Myth busters | Back Pain Myths! 


Hands up who has experienced Back Pain?


Back Pain Myths | Don’t worry, my hand is up in the air too and chances are most of you will be sitting there with your hands raised as well because lower back pain (LBP) is the leading cause of years lost to disability worldwide (1). This may seem like scary statistic, however research is encouraging us to flip our traditionally negative thinking about lower back pain to a more positive one.


Unfortunately, some unhelpful back pain myths exist and are quite prevalent, even within the medical community. Thankfully, with amazing resources available, we can provide the most up to date information and care to our patients. The British Journal of Sports Medicine has recently published a great article called ‘Back to basics: 10 facts every person should know about back pain’ (3) along with this great info graphic – shown below!


 If you would like to learn more and perhaps challenge some of your beliefs, concerns or fears about your back pain, see detailed below the 10 unhelpful beliefs  and 10 helpful facts about lower back pain taken from the article.


Ten unhelpful Back Pain Myths and the what you really need to know!


Back Pain Myth 1: LBP is usually a serious medical condition.

Back Pain Fact 1: LBP is not a serious life-threatening medical condition.


Back Pain Myth 2: LBP will become persistent and deteriorate in later life.

Back Pain Fact 2: Most episodes of LBP improve, and LBP does not get worse as we age.


Back Pain Myth 3: Persistent LBP is always related to tissue damage.

Back Pain Fact 3: A negative mindset, fear-avoidance behaviour, negative recovery expectations, and poor pain coping behaviours are more strongly associated with persistent pain than is tissue damage.


Back Pain Myth 4: Scans are always needed to detect the cause of LBP.

Back Pain Fact 4: Scans do not determine prognosis of the current episode of LBP, the likelihood of future LBP disability, and do not improve LBP clinical outcomes.


Back Pain Myth 5: Pain related to exercise and movement is always a warning that harm is being done to the spine and a signal to stop or modify activity.

Back Pain Fact 5: Graduated exercise and movement in all directions is safe and healthy for the spine.


Back Pain Myth 6: LBP is caused by poor posture when sitting, standing and lifting. 

Back Pain Fact 6: Spine posture during sitting, standing and lifting does not predict LBP or its persistence.


Back Pain Myth 7: LBP is caused by weak ‘core’ muscles and having a strong core protects against future LBP.

Back Pain Fact 7: A weak core does not cause LBP, and some people with LBP tend to over tense their ‘core’ muscles. While it is good to keep the trunk muscles strong, it is also helpful to relax them when they aren’t needed.


Back Pain Myth 8: Repeated spinal loading results in ‘wear and tear’ and tissue damage.

Back Pain Fact 8: Spine movement and loading is safe and builds structural resilience when it is graded.


Back Pain Myth 9: Pain flare-ups are a sign of tissue damage and require rest.

Back Pain Fact 9: Pain flare-ups are more related to changes in activity, stress and mood rather than structural damage.


Back Pain Myth 10: Treatments such as strong medications, injections and surgery are effective, and necessary, to treat LBP.

Back Pain Fact 10: Effective care for LBP is relatively cheap and safe. This includes education that is patient-centred and fosters a positive mindset, and coaching people to optimise their physical and mental health (such as engaging in physical activity and exercise, social activities, healthy sleep habits and body weight, and remaining in employment.


As your Osteopath our role is to support you through your journey with whatever musculoskeletal complaint you present with, the best way we can! Unhelpful beliefs about lower back pain may contribute to a negative thought process about your lower back pain and lead to pain vigilance, fear of engaging in valued activities, worrying about the future, lack of self-management and adaptive skills and therefor more stress, anxiety or depression (3). Therefore, it is VERY important that we address these beliefs.

Low Back Myths, Low back Facts, Low Back Pain, Back Pain, Osteopath near me, Osteo near Me, Osteopath Melbourne, Osteopath Bentleigh, Osteopath Bentleigh East

If you have any concerning thoughts or beliefs about your condition, we would love to chat to you so that we can help you to better understand what is going on and help you to feel back in control of yourself, your life, your pain and your function levels. Our aim is to get you back to doing what you love so that you can MOVE, GROW and THRIVE!


(03) 9570 9061

www.valuedhealth.com.au


Hip pain, Greater Trochanteric Pain Syndrome, Trochanteric Bursitis, Osteopath Melbourne, Shoulder pain, Osteopath Cheltenham, Osteopath Moorabbin, Osteopath Brighton, Osteopath Oakleigh, Osteopath Ormond, Osteopath McKinnon, Shoulder Injury, Osteopath, Osteopath Bentleigh East, Osteopath East Bentleigh, Osteopath Bentleigh, Osteopath Oakleigh, Osteopath Oakleigh South, Osteopath Brighton, Osteopath Ormond, Osteopath Moorabbin, Osteopath Mckinnon, Rotator cuff, Rotator cuff tear, Impingement syndrome, Frozen shoulder, Bursitis, Adhesive capsulitis, Impingement syndrome, Supraspinatus tear, shoulder rehab, shoulder rehabilitation, AC joint.

All our Osteopaths at Valued Health Osteopathy are university trained allied health professionals who have completed a minimum of five years of university training in anatomy, physiology, pathology, general medical diagnosis and osteopathic techniques. It is also a requirement that all our Osteopaths at Valued Health Osteopathy are registered with the Australian Health Practitioner Regulation Agency (AHPRA) and Osteopathy Australia (OA).


You do not need a referral to see one of our friendly Osteopaths at Valued Health Osteopathy. We have a very good relationship with many surrounding doctors, other health practitioners and personal trainers in the local community of Bentleigh East , Bentleigh, Ormond, McKinnon, Oakleigh, Carnegie, Caulfield, Moorabbin, Murrumbeena, Brighton, Clayton and Clarinda.


Valued Health Osteopathy offers:

Osteopathy

Clinical Pilates

Scoliosis Assessment & Treatments

Massage Therapy

Exercise Rehabilitation


Valued Health Osteopathy is open 6 days a week with early morning and evening appointments. Move better with Osteopathy!


Valued Health Osteopathy is located at 3/658 Centre Road, Bentleigh East, Melbourne, Victoria, 3165.


Valued Health OsteopathyOsteopathy Australia


Osteopath Bentleigh East, Osteopath Bentleigh, Osteopath Ormond, Osteopath McKinnon, Osteopath Moorabbin, Osteopath Murrumbeena, Osteopath Oakleigh, Osteopath Carnegie, Osteopath Caulfield, Osteopath Clayton, Osteopath Brighton and Osteopath Cheltenham, Osteopath Dingley, Osteopath Beaumaris, Osteopath Melbourne.

References:
  1. Buchbinder  Rachelle  Prof,van Tulder  Maurits  Prof,Öberg  Birgitta  Prof,Costa  Lucíola Menezes  PhD,Woolf  Anthony  Prof,Schoene  Mark  BS,Croft  Peter  Prof, Low back pain: a call for action, Lancet, The, Volume 391, Issue 10137, 2018, Pages 2384-2388, ISSN 0140-6736, http://dx.doi.org/10.1016/S0140-6736(18)30488-4.
  2. O’Keeffe M, Maher CG, Stanton TR, et al
Mass media campaigns are needed to counter misconceptions about back pain and promote higher value care British Journal of Sports Medicine 2019;53:1261-1262.
  1. O’Sullivan PB, Caneiro J, O’Sullivan K, et al
Back to basics: 10 facts every person should know about back pain British Journal of Sports Medicine Published Online First: 31 December 2019. doi: 10.1136/bjsports-2019-101611

Surviving the trip….The best exercises for travelling!

Going on holidays? Exercises for travelling.


Holidays are almost upon us! Are you making the most of the time off by getting away? Here are my top tips and top exercises for travelling for keeping mobile and functioning well!


Christmas and New Year can be such a wonderful time, especially if you’re lucky enough to escape for a few days. However, for some patients, the idea of sitting in a car or a plane for long periods of time or sleeping in different beds can be a bit daunting. If you’re already seeing an Osteopath, they may provide you with some exercises for travelling, stretches or advice specifically for your complaint, otherwise you might find these tips beneficial.


  1. If you’re going on a road trip take a little extra time out to make the most of the beautiful lookouts or the amazing towns along the way. Getting out of your car regularly gives you a chance to stretch your legs, move around, get the blood flowing and keeps you from stiffening up. You may find it also helps to keep you alert whilst driving!

2. Again, if you’re travelling by car, make some room to take your pillow or your travel pillow (it could even fit in your luggage if going by plane 😉) with you. Unfortunately, you can’t control the beds you will be sleeping on, but in my experience taking your pillow can make a huge difference. That way you know your head and neck will be nicely supported.


3. While you’re packing your pillow, why not take your favourite heat pack or hot water bottle just in case? It’s a handy thing to have if you find you get the odd ‘niggly’ pain here or there, or are a little apprehensive of how you might feel whilst you’re away and you usually respond well to the use of heat. If you are unsure if the place you will be staying at has a microwave, then the hot water bottle can be a safer bet, as most places have a kettle or access to hot water.


4. Move it or lose it – especially when on a long distance journey! Try and get up and move around as often as you can, this is particularly useful and necessary on those long haul flights. We generally advise most people to move around every 30-60 minutes if you’re not sleeping.


5. Dress comfortably – If you are on a long distance flight try and wear clothes that aren’t restricting your movement or your blood flow.


Exercises for travelling, best exercises for travelling, Exercises for when in the car, exercises for when flying, best exercises for flying, best exercises for driving, osteopath Bentleigh

Some quick and easy exercises for travelling you might like to incorporate into your trip include:

  • When you have stopped driving for a break, or when you get up to go to the bathroom on the plane, do a couple of walking lunges with alternating legs. Then when in the cubicle, do a few squats and a few calf raises. These are great exercises for travelling to get things moving when you have a bit more space!
  • Otherwise, if you’re stuck sitting for a while you might want to try:
    • sitting up nice and tall and bringing your ear down to your shoulder to stretch your neck
    • roll your shoulders back a few times
    • introducing some rotation to your upper body by twisting your upper body and sliding your hands down your thighs
    • bringing your arms overhead and leaning from one side to the other to stretch your side body
    • alternating bringing one of your knees up and outwards a few times and doing some foot pumps

Keep an eye out for some quick videos on our social media to further demonstrate these stretches and exercises for travelling.


Happy holidays everyone! We hope these tips keep you moving, growing and thriving!


If you have any questions, please do not hesitate to contact one of our reception staff or Osteopaths at the clinic on (03) 9570 9061.


(03) 9570 9061

www.valuedhealth.com.au


Hip pain, Greater Trochanteric Pain Syndrome, Trochanteric Bursitis, Osteopath Melbourne, Shoulder pain, Osteopath Cheltenham, Osteopath Moorabbin, Osteopath Brighton, Osteopath Oakleigh, Osteopath Ormond, Osteopath McKinnon, Shoulder Injury, Osteopath, Osteopath Bentleigh East, Osteopath East Bentleigh, Osteopath Bentleigh, Osteopath Oakleigh, Osteopath Oakleigh South, Osteopath Brighton, Osteopath Ormond, Osteopath Moorabbin, Osteopath Mckinnon, Rotator cuff, Rotator cuff tear, Impingement syndrome, Frozen shoulder, Bursitis, Adhesive capsulitis, Impingement syndrome, Supraspinatus tear, shoulder rehab, shoulder rehabilitation, AC joint.

All our Osteopaths at Valued Health Osteopathy are university trained allied health professionals who have completed a minimum of five years of university training in anatomy, physiology, pathology  and osteopathic techniques. It is also a requirement that all our Osteopaths at Valued Health Osteopathy are registered with the Australian Health Practitioner Regulation Agency (AHPRA) and Osteopathy Australia (OA).


You do not need a referral to see one of our friendly Osteopaths at Valued Health Osteopathy. We have a very good relationship with many surrounding doctors, other health practitioners and personal trainers in the local community of Bentleigh East , Bentleigh, Ormond, McKinnon, Oakleigh, Carnegie, Caulfield, Moorabbin, Murrumbeena, Brighton, Clayton and Clarinda.


Valued Health Osteopathy offers:

Osteopathy

Clinical Pilates

Scoliosis Assessment & Treatments

Massage Therapy

Exercise Rehabilitation


Valued Health Osteopathy is open 6 days a week with early morning and evening appointments.


Valued Health Osteopathy is located at 3/658 Centre Road, Bentleigh East, Melbourne, Victoria, 3165.


Valued Health OsteopathyOsteopathy Australia


Osteopath Bentleigh East, Osteopath Bentleigh, Osteopath Ormond, Osteopath McKinnon, Osteopath Moorabbin, Osteopath Murrumbeena, Osteopath Oakleigh, Osteopath Carnegie, Osteopath Caulfield, Osteopath Clayton, Osteopath Brighton and Osteopath Cheltenham, Osteopath Dingley, Osteopath Beaumaris, Osteopath Melbourne.