Call: 03 9077 3673
130 Bank Street
South Melbourne 3205
email instagram twitter linkedin facebook

Mind over Tension

Mind over Tension
Tension is the result of something being stretched, strained or put under pressure.  In our bodies this relates to tight muscles and can lead to tension headaches.  Tension can build up in our bodies over time starting with a bit of tightness in our hamstrings, perhaps it moves on to the middle back until it eventually creeps up into the neck and shoulders, if you are very tense you might find yourself grinding your teeth at night and waking up with a headache in the morning.

We all know that tension is what causes tension headaches, hence the name; but what are the forces that cause tension in the first place? And how do we avoid that dreaded ache in our heads?
Continue reading
579 Hits

Post and Pre Natal Depression

Post and Pre Natal Depression



Post Natal Depression has really stepped out of the shadows and into the spotlight lately. Whether it’s because more and more women are becoming aware of their bodies or because the ‘shame’ and stigma that was once associated with it is now starting to disappear. Pre Natal depression which occurs during pregnancy, is also becoming much more diagnosed now and there are more and more treatment options available.

 

Whilst post Natal depression is classed as a mental disorder, There are many Physical changes in the body which contribute to this and when you look at the process closer, it is easier to understand why it happens to so many women.

 

Continue reading
533 Hits

Breast, bottle feeding and your body

Breast, bottle feeding and your body
A common complaint from new mothers in clinical practise is soreness through the neck, shoulders and upper back following feeding of their newborn. This special time between a mother and their baby is a unique bonding experience, and shouldn’t be disturbed by pain, stress and discomfort.
 
When you are feeding, you often spend a significant period of time looking down, and holding the baby in your arms. This can place considerable pressure on your neck and create fatigue in your upper arms and shoulders.
 
I have put together a few go-to exercises that can be done in a small amount of time, with no equipment, (and minimal sleep!)  Thank-you to our lovely Naturopath, Yannick for being our model. Yannick is pregnant with her second child and highlights how these exercises can also be completed whilst pregnant.

 

Continue reading
753 Hits

We are what we repeatedly do...

We are what we repeatedly do...

Our bodies tell a story of what we do all day long, everybody tells a different story because we are what we repeatedly do and repetitive strain injuries are a product of that repetition; they develop over time well after bad postural habits are formed.  Sometimes these habits are so seemingly small and insignificant that we don't even realise strain patterns are forming, until perhaps someone like myself starts finding tender points in places you didn't know were sore.

RSI injuries take time to heal and it is important to remember that time does heal all wounds, however we are all impatient and no one likes to be in pain.  The good news about RSI injuries taking a long time to develop means that there are plenty of opportunities along the way to do something about it before it becomes problematic. Remember prevention is best.
Continue reading
644 Hits

The Dangers of Conventional Sunscreen

The Dangers of Conventional Sunscreen

 

Our bodies thrive with Sunshine and fresh air and in Australia in particular we embrace being a sunburnt country. It is actually very healthy for us to spend time in the sun every day.  Just as plants need Sunshine to grow and thrive, so do we! A safe amount of time is between 15-20 minutes a day in the sunshine. Our bodies have an inbuilt Sun protection factor in the form of the Pituitary gland. When we step out  in the sun, the Pituitary gland signals the body to produce a hormone which protects us from getting burnt. The problem is though that we tend to wear dark sunglasses so our body is tricked into a false sense of being indoors when we are actually outside. As a result the pituitary gland doesn't receive the trigger to produce the hormone and consequently we end up getting burnt. The other reason is that we stay out in the sun a lot longer then what we should.

Continue reading
762 Hits

Does your car cause you back pain?

Does your car cause you back pain?

We often place great emphasis on how our desk set up is at work, but how much do we think about our car seat? Recent research has highlighted that Australians spend 4.4 hours a week or 53 minutes a day on average travelling to and from work. The position at which we sit in our car can place excess pressure on certain areas of our spine, which can produce or aggravate pain.

b2ap3_thumbnail_graph.png

 

Continue reading
814 Hits

Beyond Posture- Featured in Facilities Magazine

Beyond Posture- Featured in Facilities Magazine

The mind uses the body as a vehicle for communication; and our posture is an extension of that communication.  Posture is not just confined to the walls of our desk and how we sit at the desk, posture relates to our body language and how we communicate with ourselves and with others.  As our mind and body are inherently linked we can also use our bodies to connect with our mind. 

We can tell if someone is listening by assessing their body language/posture.

-Are they facing you?

-Do they have eye contact?

-Are their arms relaxed or crossed?

All of these tiny clues tell us what frame of mind people are in through subconsciously assessing each others body language thus their posture.  If you find that you have lost concentration and you were not listening when you were suppose to, you can change your posture to enhance listening.

As long as our mind and body are united we must expand our thinking and acknowledge the role that our mind has in how we choose to hold our bodies through different postures.  Only then are we able to unlock the habits of the mind that are linked with our posture.

Continue reading
744 Hits

Thyroid health- foods to avoid

Thyroid health- foods to avoid
Foods that effect your thyroid health
Your thyroid is responsible for so many functions in the body which we take for granted!!
Did you know that your thyroid is a butterfly-shaped organ located in the lower front part of your neck. It releases hormones that control your:
Metabolism
Breathing
Heart rate
Central and peripheral nervous systems
Body weight
Muscle strength
Menstrual cycles
Body temperature
Cholesterol levels
Continue reading
1270 Hits

Getting that ache out of your head

Getting that ache out of your head
Most of us suffer from one type of headache or two throughout our lives, unfortunately headaches have become quite common in today's society; we can blame desk posture for a lot of those complaints, but did you know there are different types of headaches and not all of them have to do with posture?  Below is table of the different types of headaches you might suffer from with a few ways in which to manage them.
Continue reading
903 Hits

Inflammation

Inflammation

Inflammation is the body's attempt at self-protection, the aim being to remove harmful stimuli, including damaged cells, irritants, or pathogens - and begin the healing process in the body.

When something harmful or irritating affects a part of our body, there is a biological response to try to remove it, the signs and symptoms of inflammation such as heat, swelling and pain specifically acute inflammation, show that the body is trying to heal itself.

Inflammation is part of the body's immune response. Initially, it is beneficial when, for example, your knee sustains a blow and the tissues need care and protection. However, sometimes inflammation can cause further inflammation which can become self-perpetuating. More inflammation is created in response to the existing inflammation.

Continue reading
1121 Hits

Motion, Movement- to be Free Featured in Facilities magazine

Motion, Movement- to be Free Featured in Facilities magazine


Movement, Motion & freedom are three things most people take for granted or never quite give much thought to.

If we were to change the structure of the sentence slightly those words might serve more meaning to you.  

“to be able to move forward in motion, freely”

The statement above outlines a fundamental requirement for health enduring a lifetime.

When you cannot move forward in motion, you are stuck and freedom will evade you in many facets of your life.

Movement is so essential to our sense of freedom and wellbeing yet most of us overlook this simple pleasure in life. Unfortunately moving freely is only truly appreciated when it is lost!

Continue reading
1139 Hits

Preparing for Winter

Preparing for Winter
We seem to approach winter with a sense of great trepidation about the onset of colds, flu, sinus and allergies but it doesn't need to be this way. It is very easy to breeze through winter and into spring without as much as a sniffle. Now is the time to start preparing your body and boosting your immunity.
 
There are plenty of natural remedies such as Manuka honey, Olive leaf extract and colloidal silver which can alleviate and reduced the symptoms associated with theses conditions. However practicing immune building rituals now can greatly reduce the risk of catching the dreaded lurgy's.
 
Ear candling can prevent and greatly improve Hayfever and sinus symptoms and taking a herbal tea every evening with cinnamon, honey and apple cider vinegar can help you to power through the winter months without a tissue in sight!
 
Continue reading
1470 Hits

Optimal Sleeping Postures

Optimal Sleeping Postures
              
Sleeping well is something we all strive for to make us feel better, but it's importance in overall body function is often overlooked. Your ability to heal and regenerate relies heavily on the amount of rest you can achieve. It is interesting to note that lack of sleep can result in;
-Increased risk of obesity, due to the unhealthy balance of hormones which make you hungry
-Difficulty fighting off common colds and infections, due to the inability of your immune system to function
-Lack of repair injured tissue cells, or the ability to boost muscle mass
Poor sleep due to pain is something you can change, this in turn can dramatically improve physical health and wellbeing.

Your sleep position can be an essential component of you getting that rest your body deserves. 
Continue reading
1255 Hits

Getting Fit Faster, Smater and Injury Free- Featured in Facilities Management Magazine

Getting Fit Faster, Smater and Injury Free- Featured in Facilities Management Magazine



It’s that time of the year where news year resolutions have been made and you have decided this is the year to get fit.  Your motivation has sky rocketed and you have finally bitten the bullet and started exercising; your muscles hurt, you can’t sit on the toilet without a moan from your gluteal muscles, and yes that is the tell tail sign you have been literally working your butt off…..  You go all out for 3-4 weeks and bang you injure yourself and loose all momentum, leaving you frustrated and annoyed thinking that all that hard work is going to fall by the way side.

Let me let you in on a little secret.  You are not alone.  Time and time again in clinic I see injuries caused during exercise.  Most injuries occur after an increase in load, whether it be physical, mental or emotional.  Remember that the body does not differentiate between mental, emotional, or physical stress, chemically it is all the same response in the body and that is a rise in cortisol levels.

So it is important to understand that stress; including your internal and external environment play a role in predisposition to injury.  So if you have been hibernating all winter, stressed at home or work and you need an outlet, just having signed up for the next fun run so you can pound the pavement in order have some release; then I urge you to proceed with caution and introduce the training load slowly; or I expect that you will be knocking on your local practitioners door and emptying your wallet quickly in order to get back on the pavement so you can participate in the run you just signed up for.

Continue reading
1401 Hits

Sit Stand Desk Revolution- Featured in Facilities Management Magazine

Sit Stand Desk Revolution- Featured in Facilities Management Magazine



 

The sit stand desk revolution is sweeping through our urban work spaces. Is this just a new fad or is the sit stand desk not only changing the ergonomics of our work space but making a difference to our health at the same time?

 

I think it is important to note that with anything that you do throughout the day there are opportunities for repetitive strain type injuries. If you sit at a desk or have manual labour job, or you stand all day long, each have their own set of pro’s and con’s and each have their own repetitive strain patterns that play out in the body.

 

The good thing about the sit stand desk being adjustable means you have a choice. An important thing to remember is if you sit too long you tend to slump, breathe shallow and squash all the abdominal organs causing tightness in the shoulders and hips; not to mention slowing down your metabolism. On the other end of the scale if you stand all day long you can be prone to varicose veins, compression in the lower spine, rotations in the pelvis as you shift your weight from side to side (rotations in the pelvis can also occur in the chair as well).

 

The sit stand desk is valuable to your postural health when you use it correctly. Like anything there is never a quick fix, you still need to be dedicated to improving your postural health and wellbeing in general with a only a small amount of effort.

 

Continue reading
1883 Hits

Quitting the White Stuff - 2

Quitting the White Stuff - 2

 

Sugar has a massive effect on the health of the body and it's organs. Sugar is responsible for a number of health conditions such as Diabetes and insulin resistance, cholesterol and not to mention excessive weight gain. One organ that is greatly effected by sugar is the Liver. Overloading the liver with sugar is a leading cause of Non alcoholic fatty liver disease, which is becoming increasingly common!

Continue reading
1267 Hits

Quiting the White Stuff

Quiting the White Stuff
Quitting the white stuff is always difficult. Over the next two newsletters we'll explain how reducing your sugar intake and lowering your intake of Bread, Pasta, cakes and biscuits and being aware of the added sugars in so called healthy foods can greatly improve your health and make you feel like a new person.Sugar sneaks in everywhere and it hides behind a long list of clever names. It's in everything from tinned soups, salad dressings, marinades, breakfast cereals, yoghurts and the list goes on!!
Continue reading
2022 Hits

Sitting Still

Sitting Still
I have never been very good at sitting still, as a child my mother had one of those leashes for their children because if I wasn't on a leash I was running anywhere and everywhere.  My childhood and adolescence was spent running, jumping playing sport between Basketball and Water Polo training and what ever else my mum would give in to letting me try.  Sometimes I would beg my mum to fill in for different sports until she wore down, sometimes she would stand her ground, and when I organised a lift to and from the sport in question she would still say no, my question would be why?  Her answer would be "BECAUSE I SAID SO".  I hated that answer, I couldn't argue with it and I certainly didn't question my mum when she said those words and I could never quite understand why...... 
Continue reading
1593 Hits

Cleansing; What's all the fuss about?

Cleansing; What's all the fuss about?
Have you ever wondered why at a certain age it was no longer easy to shed a few extra kilo's?  Or how you can no longer eat what you used to eat without seeing it in your hips or thighs?

Have you ever wondered why as you get older everything seems to slow down, like your digestion, metabolism, walking even thinking?

It has always baffled me when I hear people say "But you can eat what you want you're a teenager, I used to eat what I wanted when I was your age until I started to put on weight and I have struggled to get it off since".  We all have this common misconception in society that is ok to abuse your body when you are young because you are young and don't have to worry about the consequences until you get old, then when you get old you start to wonder why you didn't look after yourself.  Maybe its because the young teenager had it in their brain that "you can eat what you want when you're a teenager...."

Our teenage years are where we set the foundation of our health or disease for the years to come, this is where we develop habits that will transition into our adult lives.   It will also determine how we deal with our emotions in certain situations.Putting excess weight on does not happen over night, athritis does not happen overnight and neither does cancer. Most lifestyle diseases that are all on Australia's hit list of leading killers develop over distance and time and can be determined by lifestyle factors such as diet and exercise.


So what does that have to do with cleansing?  Well everything.....

Continue reading
9498 Hits

Being Healthy In The Office

Being Healthy In The Office

Being still causes stagnation in the body, when we move blood pumps quicker, waste removes faster and the lymphatic system works to get rid of toxins, our breathing depth becomes larger and we breathe out more toxins too. When we sit for long periods stagnation develops, oxygen is not pumped around the body as fast, waste removal slows, the lymphatic system has no valves and relies on movement to function, therefore when we sit the lymphatic system is only working through the movement of your breath. When we sit at the desk most of us slump at some point, when we slump we put pressure on our diaphragm, the main muscle for breathing, our breath tends to get more shallow as a result. So less oxygen enters the blood and less toxins leave through our breath. When we are busy and stressed you may notice that you also hold your breath and breathe even shallower without even realising it.   When we slump we also squash all of our abdominal organs and digestion becomes hard and requires more energy.

 

Continue reading
2141 Hits

Athlete Development


Without Limits Health & Osteopathy is dedicated to providing athletes with all the additional tools needed to become the best athlete they can be.

Newsletter Signup