Sports and Spinal Group

💆 Tight neck? Sore upper back?

Forward head posture is one of the most common and most overlooked contributors to headaches. A simple trigger point release through the upper back, shoulders and neck can ease stiffness and reduce headache frequency fast.

We show our patients this technique every day. Ask us about it at your next appointment 🤗

🧠 Did you know your breathing could be causing your headaches?

Shallow breathing creates tension through the neck and shoulders and over time, that tension can refer pain straight to your head. Add in a diet high in caffeine, alcohol or processed sugars, and your body has a lot to manage. Osteopathy works with the whole body releasing tension, restoring breathing mechanics, and addressing the root cause rather than masking the symptom.

👉 Read more + book online:
https://www.sportsandspinalgroup.com.au/how-osteopaths-can-ease-headaches-for-better-health/

📍 Beaumaris: 9589 3777
Hampton: 9533 5536

Did you know your hip flexors are one of the most overlooked contributors to lower back pain, core weakness, and poor athletic performance?

Here’s what the research and our clinical experience tells us:
🦴 POSTURE: Tight hip flexors tilt the pelvis forward, compressing the lower spine and creating that familiar ache at the end of a long day.
💪 CORE: They connect your upper and lower body, making them essential to functional strength not just for gym-goers, but for everyday movement.
⚡ PERFORMANCE: Whether you’re chasing a ball or chasing the kids, strong, mobile hip flexors are what let you change direction safely and powerfully. A short daily reset can make a significant difference. Watch this week’s video for a stretch routine you can do at home.

Questions? Our osteopaths at Beaumaris and Hampton are here to help.

📍 Book online or call us.

Sitting all day?
Your hips are probably telling you about it🪑

Tight hip flexors don't just affect your hips as they pull on your pelvis and create tension all the way up your lower back. This week's video breaks down a simple hip flexor stretch reset you can do anywhere. Just a few minutes a day can undo hours of desk sitting and keep you moving the way your body was designed to.

Watch the video:

https://www.youtube.com/watch?v=hgpCx84xe_I

Ready to get assessed? Book online or call us at our Beaumaris (03 9589 3777) or Hampton (03 9533 5536) clinics.

The SSG weekly truth: strength training isn’t optional for runners 💫💫

If you want better race times and fewer injuries, roadwork alone won’t cut it. Strengthening the muscles and joints that support your running is what takes performance and longevity to the next level.
This winter, pair your runs with targeted activation and strength work. Your future self will thank you.

📍 Beaumaris — 03 9589 3777
📍 Hampton — 03 9533 5536
🔗 Or book online today

🏃 Winter running tip: warm up like you mean it!

Try the World’s Greatest Stretch — it hits hip mobility, thoracic rotation AND core strength all at once. It’s called the greatest for a reason 💪

❄️ Running in winter? Don’t skip your warm-up.
Cold muscles are less elastic, joints need movement to lubricate properly, and your nervous system needs time to prepare for performance. Skipping your pre-run routine in winter isn’t just uncomfortable — it increases your injury risk.

Here’s what to add to your winter warm-up:

• The World’s Greatest Stretch — hip mobility, thoracic rotation & core strength in one move
• Hip stabiliser activation — essential pre-run and great for lower back or hip rehab
• Plank progressions — glute activation, deep breathing & pelvic control

Your body works harder in the cold. Give it the prep it deserves.

🔗 Book online or call us at Beaumaris (03 9589 3777) or Hampton (03 9533 5536).

Ready to build stronger legs and a more injury-resilient body?

🏋️ The Bulgarian Split Squat is a game-changer for lower body strength and our team is here to guide you through it safely.
📍 Beaumaris – 03 9589 3777
📍 Hampton – 03 9533 5536

🖥️ Or book online at the link in bio! Technique is everything so let us help you move better and feel stronger. 💙

🤔 Are you skipping your glute activation warm-up?

Before you dive into your squat session, a simple glute activation drill can make all the difference — better form, better results, fewer injuries.
Watch our quick tutorial and see how Jase breaks down the Bulgarian Split Squat step by step, with modifications for every fitness level.

👇 Drop a 🙋 below if you want us to share our favourite activation drill!