Fitball Squat

The fitball squat is really good for strengthening the back, hips and knees.

Lean back into the fitball and let it support your weight. Feet shoulder width apart and facing straight ahead. Sit the bottom down as if you are going to sit on a stool directly under the buttocks.

Squat until the knee is bent to 90 degrees. In this position, the shin should then be 90 degrees to the ground. If it's not, then adjust the position of the feet and the body lean into the fitball until this alignment is achieved.

The last part of the clip shows a squat with a small knee bend only. It is useful as a starting point for this exercise if the knees are sore and/or arthritic.

For all exercises and stretches on this blog, please ensure you are taught how to perform the exercise by a qualified member of Original Osteopathy. We accept no responsibility for any exercise attempted that we have not shown you! If you have been shown the exercise and experience any unexpected symptoms, discontinue and contact Original Osteopathy.

Theraband Neck Stretch

This neck stretch is very effective because it relies on the band to do the stretch for you and helps prevents you from straining the neck by over stretching. The intensity of the stretch is determined by the colour of the band used.

Start by doing a warm up with a few shoulder rolls in both directions.

Then hold each position as shown:

1) Ear to shoulder

2) Looking to the right and left (only turn until neck rotation stops, don't force it)

3) Nod the head forward and to 45 degrees

Hold each position for the amount of time instructed (usually 30-45 secs)

Note the postural position. Chest up and shin in.

For all exercises and stretches on this blog, please ensure you are taught how to perform the exercise by a qualified member of Original Osteopathy. We accept no responsibility for any exercise attempted that we have not shown you! If you have been shown the exercise and experience any unexpected symptoms, discontinue and contact Original Osteopathy.

Original Osteopathy at "Clean Up Moss Vale Day"

Saskia and Rod represented Original Osteopathy at the "Clean Up Moss Vale Day" on Saturday 15 August organised by Kathy Barnsley of the Moss Vale Chamber of Commerce.

We took on the Clarence Street area around the shops and car parks. We collected a lot of rubbish but on the whole were amazed at just how little there was for an entire year. It seems that the Moss Vale locals really are good at cleaning up after themselves (with a bit of help from the council no doubt). Basically it should have been called the "clean up the cigarette butts day" instead!! We were simply astounded at the amount of cigarette butts people throw on the ground......

Saskia and Rod won second prize for the strangest item collected - a computer monitor, mouse and keyboard. Interestingly not the hard drive though. Saskia found the computer equipment in the car park opposite the delivery dock to the IGA on Elizabeth Street. Just in case you're thinking that computer equipment is not really that strange....we actually got the prize because within half an hour of moving the computer to the collection site, someone had already decided to do their own recycling and took the computer monitor for themselves. Good luck to them, hope it works out well!! (Incidentally first prize was a ring and a spanner).

Other highlights included the lunchtime sausage sizzle put on by the Lions Club. Also our Chamber president, Michael Craig being knocked over by a bus when using the whipper snipper at the old car site on the Robertson Road roundabout. No-one can question Michael's commitment to the cause - he got back up and kept right on going!!