take2health

Squats are a great exercise, but they aren’t the only way to strengthen your legs.
If squats aren’t comfortable for you right now, you can modify the movement or choose another exercise that allows you to train at a level you can tolerate.
Try:
- Sit to stands
- Glute bridges
- Lunges

As your strength and confidence improve, you can gradually progress the difficulty.

Knee pain can make you want to stop using your leg altogether. But avoiding movement isn’t always the answer. Depending on what’s causing your knee pain, gradually losing the muscles around the knee can be an important part of rehabilitation.

Here are 3 simple places to start:
- Banded knee extensions
- Sit to stands
- Lunges

The goal isn’t to push through severe pain - it’s to find a level of movement you can tolerate and progressively build from there. If your knee pain is persistent, worsening or affecting your day-to-day activities, it’s worth getting it assessed.

Sitting at a desk all day can leave your shoulders feeling stiff, tired or uncomfortable.

Rather than trying to stretch them constantly, try giving your shoulders some controlled movements and strengthening.

Try these 3 exercises:

1. Banded pull-aparts
2. Wall angels
3. Band external rotations

Start with a comfortable number of reps and gradually build from there.

And remember - there isn’t one type of exercise for every type of shoulder pain.

Osteo, Physio or Chiro.. which is right for you? 🤔

If you’ve ever wondered what the difference is, you’re not alone!

While all three professions help people manage pain, recover from injuries and improve movement, they each have a slightly different approach to assessment and treatment.

Swipe through to learn:
• What each profession focuses on
• Common treatment techniques
• Which approach might suit your needs

At Take2Health, our experienced Osteo’s provide evidence-informed, personalised care that combines hands-on treatment, rehabilitation and practical advice to help you move with confidence and get back to doing what you love.

Have questions or not sure where to start? Our team is always happy to help! Call us on 93634100 or click the link in our bio

Subacromial Bursitis occurs when the small, fluid-filled bursa that cushions your shoulder becomes irritated or inflamed. This can make everyday activities like reaching into a cupboard, getting dressed, or even lying on your side uncomfortable.

Common symptoms include:
- Pain on the outside or front of the shoulder
- Pain when reaching overhead or behind your back
- Discomfort when lifting or carrying objects
- Pain when lying on the affected shoulder

Our Osteopaths take the time to assess how your shoulder, neck, upper back and posture are working together to identify what’s contributing to your pain.

If shoulder pain is limiting your day-to-day activities, we’re here to help!

📞 Call us on (03) 93634100 or click the link in our bio to book

🦵 Knee Pain? It Could Be Patellofemoral Pain.

Patellofemoral Pain Syndrome (PFPS), often called “runner’s knee”, is one of the most common causes of pain around or behind the kneecap. Despite the name, you don’t have to be a runner to experience it!

At tak2health, our Osteopaths take a whole-body approach to identify what’s contributing to your knee pain, not just where it hurts.

Treatment may include:
👐 Hands-on treatment to improve joint and muscle function
🏃 Movement assessment and technique advice
💪 Individualised strengthening and rehabilitation exercises
📚 Education on activity modification and recovery strategies

If knee pain is stopping you from doing what you love, we’re here to help you get moving comfortably again.

📞 Call us on (03) 93634100 or click the link in our bio to book

💉 Curious about dry needling?

Dry needling is a treatment technique used by trained Osteopaths to help reduce muscle tension, relieve pain & improve movement. It involves inserting very fine, sterile needles into tight or sensitive muscles, helping them relax and function more effectively.

Many people notice improvements in:
✔️ Muscle tightness and tension
✔️ Neck and back pain
✔️ Headaches
✔️ Sports and gym-related injuries
✔️ Shoulder, hip and leg pain
✔️ Mobility and overall movement

Our Osteopaths complete a thorough assessment to understand the cause of your pain before deciding whether dry needling is appropriate for you. It may be combined with hands-on treatment, rehabilitation exercises & movement advice to help achieve the best outcome.

Have questions about dry needling or wondering if it’s right for you? We’d be happy to chat!

📅 Call us on (03) 9363 4100 or click the link in our bio to book!

Your feedback means everything to us 💙

Nothing makes us happier than knowing we’ve helped our patients move better, feel better & get back to doing what they love

If you’ve had a great experience with our team, we’d love to hear from you too via the Linktree in our bio! Your feedback not only brightens our day, but also helps others find the care they need ✨

✨New financial year, new extras benefits!

If your private health fund reset on 1 July, you may have a fresh allowance available for Osteopathy or Remedial Massage.

If you’ve been meaning to book an appointment, now’s the perfect time to make the most of your renewed extras!

📲 Book online or contact our team to secure your appointment.

**Not all health funds reset on 1 July, so it’s worth checking with your insurer to see when your extras renew.

If your body feels a little tighter or achier during the colder months, you’re definitely not alone.

As the temperature drops, we tend to move less, spend more time indoors and our muscles can feel tighter than usual. Existing aches and pains may also become more noticeable, making it harder to stay active.

The good news? Small changes like regular movement, gentle stretching and staying warm can make a big difference. And if stiffness is sticking around, osteopathic treatment can help improve mobility and get you feeling your best again.

✨ Don’t let winter slow you down.

📲 Book your appointment today via the link in our bio.