Elsternwick Family Chiropractic

09/08/2026

Been sitting all day? Give your hips a quick break. 🪑

This week's Office Stretch of the Week is the Seated Figure-4 Stretch.

➡️ Sit tall
➡️ Place one ankle over the opposite knee
➡️ Gently lean forward
➡️ Hold for 20–30 seconds
➡️ Change sides

You should feel a comfortable stretch around the hip and glute—not pain.

The best part? You don't even need to leave your chair.

Save this one for your next desk break.

MovementBreak

02/08/2026

Office Stretch of the Week

Feeling tight between your shoulder blades after a day at your desk?

Try this simple Upper Back Stretch.

✅ Helps reduce upper back tension
✅ Encourages better posture
✅ Takes less than a minute

How to do it:
➡️ Sit tall.
➡️ Clasp your hands together.
➡️ Reach your arms forward and gently round your upper back.
➡️ Hold for 20–30 seconds.
➡️ Repeat 2–3 times.

Save this post for your next work break, and tag a colleague who spends all day at a desk.

HealthyWorkplace

25/07/2026

✨ Office Stretch of the Week: Seated Thoracic Extension

Been sitting all day?

Your upper back can become stiff, making your neck and shoulders work harder.

Try this simple stretch:
👉 Sit tall
👉 Hands behind your head
👉 Lean your upper back gently over the chair
👉 Return and repeat 8–10 times

✅ Improves posture
✅ Opens the upper back
✅ Great desk reset

18/07/2026

Office Stretch of the Week 💻

If you've been working at a computer all day, this simple stretch takes less than one minute.

Chin Tucks

✔ Improve posture ✔ Reduce neck tension ✔ Help relieve desk-related headaches

Try it:

➡ Sit tall
➡ Pull your chin straight backwards
➡ Hold for 5 seconds
➡ Repeat 10 times

Consistency beats intensity.

Save this post for your next work break.

06/07/2026

Finally... Physiotherapy appointments available on Sundays

Busy during the week?
Finding time to look after your back, neck or sports injury isn't always easy.

We're pleased to welcome Dr Beshoy Sedhom, an experienced physiotherapist with over 16 years of musculoskeletal experience, now consulting every Sunday from 12pm–4pm at our Elsternwick clinic.

Whether you're dealing with:
✔ Back pain
✔ Neck pain
✔ Shoulder injuries
✔ Sports injuries
✔ Persistent aches and pains

we're here to help you move better and recover sooner.

📍 Elsternwick

Book online or call today to secure your Sunday appointment.

Multidisciplinary musculoskeletal care in Elsternwick and Cheltenham. Chiropractic, physiotherapy, myotherapy, and exercise rehabilitation.

05/07/2026

📱 Tech Neck Is Becoming One of the Most Common Problems We See.

Hours spent looking down at phones and laptops can overload the muscles and joints in your neck.

Common signs: 👉 Neck stiffness
👉 Tight shoulders
👉 Headaches

👉 Pain after screen time
Quick tips:

✅ Raise your screen
✅ Hold your phone higher
✅ Move every hour
✅ Stretch regularly

Your neck was designed to move—not stay in one position all day.

28/06/2026

✨ Office Stretch of the Week: Doorway Chest Stretch

If you spend hours at a computer, this stretch is one of the best ways to undo rounded shoulders.

Try it today:

👉 Stand in a doorway
👉 Forearms on the frame
👉 Step forward gently
👉 Hold for 20–30 seconds

Benefits
✅ Opens the chest
✅ Improves posture
✅ Helps reduce neck and shoulder tension

13/06/2026

💻 Shoulder Pain From Desk Work?
Your desk setup could be contributing to your shoulder pain.

Common signs:
👉 Aching shoulders
👉 Pain lifting your arm
👉 Tightness between the shoulder blades
👉 Discomfort after computer use

Quick tips:
✅ Keep your mouse close
✅ Relax your shoulders
✅ Move every hour
✅ Stretch regularly

Small changes can make a big difference.

30/05/2026

Neck pain after sitting at your desk?

It’s common for neck tension to build up when we spend long periods looking at screens, leaning forward, or holding stress through the shoulders.

Simple changes can help:
✅ Bring your screen to eye level
✅ Keep shoulders relaxed
✅ Take regular movement breaks
✅ Avoid holding your phone between your ear and shoulder
✅ Get assessed if the pain keeps returning

Neck pain is common, but it doesn’t have to be your normal.

Elsternwick Family Chiropractic

Helping you move better and feel better.

24/05/2026

✨ Office Stretch of the Week: Seated Figure 4 Stretch

If your hips or lower back feel tight after sitting all day, try this one 👇

👉 Sit tall
👉 Cross ankle over opposite knee
👉 Keep your back straight
👉 Lean forward gently
👉 Hold 20–30 seconds

✔ Great for tight hips
✔ Helps lower back tension
✔ Easy at your desk