Beachside Health & Movement - Osteopathy & Injury Rehab Solutions

Beachside Health & Movement - Osteopathy & Injury Rehab Solutions At Beachside Health & Movement in Mordialloc, our qualified practitioners provide evidence-based osteopathy, sports rehab, and wellness support. Book today!

We focus on personalised care to help you achieve pain relief and a healthier, more active life. At Beachside Health & Movement, we support your health journey by treating a range of conditions, including back pain, neck pain, headaches, jaw pain, sports injuries, and postural issues. Our qualified practitioners provide personalised care to help you recover, relieve pain, and enhance your overall

well-being. We believe in empowering you to lead a healthier, more active life. Join our community today and discover how we can help you move better and feel your best!

26/06/2026

Rotator cuff mini series part 3:
Level 2 - Time to take it above head!
Realistically a lot of actions we do require our arms above our head, whether it be gardening, rock climbing or washing our hair!
In simple terms if we don't challenge our muscles and joints in ranges they are often in, it increases the chance that function will be limited or it could lead to injury!
These wall climbers are a great way to start introducing overhead shoulder stability!
Start with a light band and if you're cruising through this try a heavier resistance!
☎️ (03) 9580 7476
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24/06/2026

Rotator Cuff mini series part 1:
Level 1 - Many of the micro movements in the shoulder are controlled by the Rotator Cuff!
Can you name all 4 muscles in this muscle group?? Don't cheat!!
🟦 Teres Minor - Primarily External Rotation as well as assisting extension and adduction
🟨Infra Spinatus - A big external rotator as well as helping humeral head depression when overhead and horizontal abduction
🟦 Supra Spinatus - Initiates abduction of the arm 0-15degress then assists the deltoids from 15-90degrees
🟨 Sub Scapularis - The primary driver of internal rotation in the rotator cuff, it also helps with shoulder adduction
⭐.. All of the rotator cuff muscles work as dynamic stabilisers to help hold the humeral head in to its socket during movement!
Now that you know some more about the Rotator Cuff, here is a basic exercise that can help strengthen internal and external rotation!
Ensure you maintain good posture through your mid and low back, also aim to have elbow forward of the body at around 30degrees
Use this minimally as a great warm up or work in higher rep range as an exercise in your program!
Let us know how you go and stay tuned for the other levels as well as areas of the body!
☎️ (03) 9580 7476
🖥️ beachsideosteo.com.au/book-now (link in bio)
📱 PM us on FB or Insta

22/06/2026

Ankle mini series part 3:
Level 3 - If you haven't figured out by now, balance is hard, so this will be sure to challenge your balance limits!
If you've followed along you would have worked on building up your fundamentals of proprioception, stability and some endurance in your balance!
When we make the surface less stable, as well as change our centre of gravity, things get tricky!
We've demonstrated with a BOSU BALL (which you'll often find at the gym) however to utilise what you have at home feel free to use a pillow or rolled up towel/yoga mat!
To start, you may want to try with out a weight or even just getting used to a BOSU BALL if you haven't used one before!
☎️ (03) 9580 7476
🖥️ beachsideosteo.com.au/book-now (link in bio)
📱 PM us on FB or Insta

19/06/2026

Ankle mini series part 2:
Level 2 - time to bring some more dynamic and reactive movements into our balance!
We progress like this to mimic more real life scenarios which are not always straight forward!
We may need the muscles like our tibialis posterior, anterior and peroneals to make short and sharp adjustments whilst other things are happening!
We've demonstrated with a wobble disc (which you'll often find at the gym) however to utilise what you have at home feel free to use a pillow or rolled up towel/yoga mat!
Either throw against the wall or you can use a partner!
☎️ (03) 9580 7476
🖥️ beachsideosteo.com.au/book-now (link in bio)
📱 PM us on FB or Insta

19/06/2026

FRIDAY FAQ and it's a goody!
Short answer YES, sometimes but not always
VERY IMPORTANT.. we do not crack bones! You should never be forced inany treatment you are not comfortable with!
Long answer: The popping, cracking, clicking sound that you may hear when an Osteopath (or other QUALIFIED practitioner) manipulates a part of your body is...
There is fluid around and in joints called synovial fluid, which help lubricate them.
By creating a precise movement and cavitation of the joint, bubbles can form with in the joint space (C02, oxygen and nitrogen) due to a rapid change in pressure!
If they dissolve or pop it can create this distinctive sound. Think of it to be similar to what you hear when you open a can of soft drink!
IT IS NOT, cracking bones, rubbing bones together!
This is good information to know however, if this is not for you, there are many options that your therapist can use to achieve the results you desire!
Did you learn something new from this post? Hit the like button or comment what you learnt!
☎️ (03) 9580 7476
🖥️ beachsideosteo.com.au/book-now (link in bio)
📱 PM us on FB or Insta

17/06/2026

Ankle mini series part 1:
AREA 3 - The Ankle, people often forget the importance of ankle strength and stability! Did you know, the ankle has one of the highest frequencies of re-injury and premature returns to sport?
Many people are well aware that strong calves create power through the ankle however when it comes to stability there are many things to factor..
Muscles along your shin, in your foot and even in your hip can all help with balance/stability!
If you're someone who battles chronic ankle sprain, struggles with balance, has a-typical foot structure and mechanics, then keep your eyes peeled for some of these progressions
Level 1 - Balancing on one leg is harder to do well than you think.. now close your eyes..
One of the 3 integral parts of balance is your vision and the feedback it gives, so taking this away will help challenge in the early stages!
If you're struggling for time in your day.. try doing it while brushing your teeth (if you feel unsafe please ensure you use a hand for support)
Let us know how you go and stay tuned for the other levels as well as areas of the body!
☎️ (03) 9580 7476
🖥️ beachsideosteo.com.au/book-now (link in bio)
📱 PM us on FB or Insta

17/06/2026

Can't sleep, find it hard to roll over in bed?
Sometimes back pain doesn't just show up in activity or throughout the day
Every person's experience of back pain is unique to them!
Low back pain that affects your sleep quality (or sleep position) can have a more profound effect on your health than you realize
Poor sleep = poor recovery
Our body goes through some of it's most important healing processes throughout sleep, if we are disrupting these then it can ultimately prolong healing and recovery time!
Lastly, pain at night can be (but is not always) an indicator for some more serious issues, so it is best that you consult a health professional if it is something you suffer with!
Like this post and want more information similar, let us know!
☎️ (03) 9580 7476
🖥️ beachsideosteo.com.au/book-now (link in bio)
📱 PM us on FB or Insta

16/06/2026

Core/Low back mini series part 3:
Level 3 - Time to really load that Iliopsoas!
Now that we understand the foundations of the core and how to perform a dead bug, we want to start loading it!
Here Chloe demonstrates with a Microband..
This version of a dead bug/march will engage the leg hip flexor in the leg that stays up opposed to one stretching out, so this is where you should feel it most (plus core)
Start with 3x8-10 e/s!
This is amazing for desk workers and runners alike! Hip flexors are often one of the most pesky muscles in the body!
Want to make it more specific to running, try this standing so you are performing it in a running gait!
☎️ (03) 9580 7476
🖥️ beachsideosteo.com.au/book-now (link in bio)
📱 PM us on FB or Insta

12/06/2026

Core/Low back mini series part 2:
AREA 2 - Lumbo-pelvic and core including muscles like: Trans Abdominal, Re**us Abdominal, Obliques, pelvic floor and Hip flexors (iliacus and psoas)
Level 2 - A classic.. Deadbugs. Some people love them others hate them!
Dead bugs are a really good baseline exercise that can be adapted in many ways to target your needs more specifically!
Here Chloe shows a standard one, loading through core and hip flexors!
If it isn't comfortable for you to raise your head up off the floor you can support with a mat or jumper!
Start with 3x8-10 e/s!
Looking for a little more spice?? The ball between your arm and knee can help with co-ordination but also keeps your opposite side working throughout!
Did you feel this in your back? Let us know.. as you might need to tweak a few things!
☎️ (03) 9580 7476
🖥️ beachsideosteo.com.au/book-now (link in bio)
📱 PM us on FB or Insta

12/06/2026

Core/Low back mini series part 1:
AREA 2 - Lumbo-pelvic and core including muscles like: Trans Abdominal, Re**us Abdominal, Obliques, pelvic floor and Hip flexors (iliacus and psoas)
This area is crucial in supporting the stability of our lumbar spine/pelvis as well as assisting hip flexion and trunk rotation!
If you're someone who has suffered low back pain for a long time, is planning or recently has had a baby or enjoys sports like golf.. this is an area you want to pay attention to!
Level 1 - Starting off we have an exercise that helps teach you how to switch on your Trans Abdominal muscle, our deepest core muscle that runs horizontal assisting with bracing and stability of the spine
Many core exericises can aggravate your low back if not done correctly, so it is vital we understand how to engage well before progressing
Try these whilst watching TV, start with 3x10-12!
Let us know how you go and stay tuned for the other levels as well as areas of the body!
☎️ (03) 9580 7476
🖥️ beachsideosteo.com.au/book-now (link in bio)
📱 PM us on FB or Insta

Address

4 White Street
Mordialloc, VIC
3195

Opening Hours

Monday 8am - 9pm
Tuesday 7am - 9pm
Wednesday 7am - 9pm
Thursday 7am - 9pm
Friday 7am - 7pm
Saturday 9am - 3pm

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