https://www.rockhopperclinic.com.au/blog daily 0.75 2024-11-13 https://www.rockhopperclinic.com.au/blog/2018/11/8/quick-post-access-here-dskzm monthly 0.5 2023-07-04 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1548463406273-0AIDWNUULC2SMLKSAFPL/blogimg.jpg Blog - Copy of Quick Post Access Here https://www.rockhopperclinic.com.au/blog/2023/7/3/fascia monthly 0.5 2023-07-04 https://www.rockhopperclinic.com.au/blog/2023/6/5/migraine-v-headache-whats-the-difference monthly 0.5 2023-06-21 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/4b48d756-7575-4fdd-b163-d49532703e96/The_Phases_of_Migraine_Final_%281%29.png Blog - Migraine V Headache: Whats the difference? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rockhopperclinic.com.au/blog/2023/3/25/the-travellers-101-to-aches-and-pains monthly 0.5 2023-04-02 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1680307922490-DH7DG6TFTMXLFSUJDOJ3/IMG_9640.jpg Blog - The Travellers 101 to Aches and Pains - Pillow Hug Hugging a pillow to the chest prevents us from rolling our shoulders forward and reduces tension through the upper back https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1680307922799-4YE5E8OBE7LI1HOHKDIZ/IMG_9644.jpg Blog - The Travellers 101 to Aches and Pains - Pillow Under Arm A pillow placed under the arm, again prevents us from rolling forward but also takes the weight of the upper limb off the trapezius muscle, helping with neck, rib and shoulder complaints. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1680307942714-R7TC0MPCTVO4427T1X43/IMG_9646.jpg Blog - The Travellers 101 to Aches and Pains - Pillow Between Knees Placing a pillow between the knees, running from the knees to ankles, helps with back, hip and pelvis complaints for those that like to sleep on their side. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1680307942976-MSL8ZZTS6L7UT23ZTRJV/IMG_9650.jpg Blog - The Travellers 101 to Aches and Pains - Pillow Under the Knees A pillow under the knees when laying on your back (be it on the couch or in bed) helps to reduce muscle guarding and tension build up in the lower back and hips https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1680307312480-RDPMWBEEJI1ILJVPHGF3/IMG_9657.jpg Blog - The Travellers 101 to Aches and Pains - Horizontal Towel - Lower Back Rolled up jumper or towel placed horizontally at the lower back helps us to sit up straighter and adjust our posture on long flights and car trips https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1680307340485-3KYL3BL5634MYRWO2LCD/IMG_9678.jpg Blog - The Travellers 101 to Aches and Pains - Vertical Towel - Between Shoulders Rolled up jumper or towel placed between the shoulder blades helps to open up the chest and adjust our neck load https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1680307378030-R8BNFO0PT7HF2GPT5IWA/IMG_9686.jpg Blog - The Travellers 101 to Aches and Pains - Towel Under Arm - Shoulder Rolled towels/jumpers under the arm can help with shoulder and neck pain, taking the weight of the upper limb off the trap muscle https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1680307425419-X9EJXOJ29ZBQQHZS4QTC/IMG_9700.jpg Blog - The Travellers 101 to Aches and Pains - Folded Jumper - Under Bottom Sitting on a folded jumper helps to change the seat angle and helps to adjust the hip and pelvis position https://www.rockhopperclinic.com.au/blog/2023/1/25/bursitis monthly 0.5 2023-02-16 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/cef6b288-df65-41b4-8a1f-ef415cd5417d/B+-+February+Promo+Posts.jpg Blog - Bursitis - Bursa of the Patella The bursa around the knee help to prevent friction between the patella and the quadriceps tendon that runs over the top and attaches to the tibia. https://www.rockhopperclinic.com.au/blog/2023/1/9/foot-mechanics-pronation-and-supination monthly 0.5 2023-01-29 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/d4ca9c7f-3370-42bc-b532-168d8d92195b/Screen+Shot+2023-01-05+at+10.49.30+am.png Blog - Foot Mechanics - Pronation and Supination - Make it stand out Pronation of the Left Foot https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/4ab283dd-951a-4207-9fa7-4f9304086712/Screen+Shot+2023-01-05+at+10.49.20+am.png Blog - Foot Mechanics - Pronation and Supination - Make it stand out Supination of the Left Foot https://www.rockhopperclinic.com.au/blog/2022/12/5/setting-goals-and-finding-bench-marks-to-stay-motivated monthly 0.5 2023-01-04 https://www.rockhopperclinic.com.au/blog/2022/10/1/breathing-and-the-diaphragm monthly 0.5 2022-10-16 https://www.rockhopperclinic.com.au/blog/2022/9/12/preparing-for-a-change-of-season monthly 0.5 2022-10-01 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/e479d193-4b8b-4f44-93cc-ce24baae9c04/I+-+September+Promo+Posts.png Blog - Preparing for a Change of Season - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rockhopperclinic.com.au/blog/2022/8/4/coping-with-the-ups-and-downs-of-running-literally monthly 0.5 2022-08-19 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1659568135809-IDJUDOF1XBVCI5BN9GSX/lean+back.png Blog - Coping with the Ups and Downs of Running. . . Literally! https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1659568133511-SX4IH21W7G7T3TBJRR3V/Forward+lean.png Blog - Coping with the Ups and Downs of Running. . . Literally! https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/6c253fb0-26f3-49cf-a4f1-3e498ca7e6f1/8.jpg Blog - Coping with the Ups and Downs of Running. . . Literally! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rockhopperclinic.com.au/blog/2022/8/3/coping-with-the-ups-and-downs-of-running-literally monthly 0.5 2022-08-05 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1659566707232-FPEIK9V4NE9JURL6OG00/Hip+Lean.png Blog - Coping with the Ups and Downs of Running. . . Literally! https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1659567218845-DFYXS9BTW5WECZ12H14W/ankle+lean.png Blog - Coping with the Ups and Downs of Running. . . Literally! https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/2e70900d-5390-4d85-ae9f-a3da90baa161/4.jpg Blog - Coping with the Ups and Downs of Running. . . Literally! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rockhopperclinic.com.au/blog/2022/6/22/what-is-pain monthly 0.5 2022-08-04 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1655883809478-PJJWVPCM3GQN2JGKHHEL/3.jpg Blog - What is Pain? https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1655884256018-843YTSRSE9NQ6P1ECHGW/G%2B-%2BJuly%2BPromo%2BPosts.jpg Blog - What is Pain? https://www.rockhopperclinic.com.au/blog/2022/5/3/exercise-for-the-right-reasons-exercise-right-week-may-230 monthly 0.5 2022-08-04 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/e8fd0188-8052-41f0-82d5-ba89fc2701ae/Exercise+Right+Week+2022+-+Twitter+Cover.jpg Blog - Exercise for the Right Reasons - Exercise Right Week May 23rd - 29th - Make it stand out By Cameron Allshorn https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1651534893353-X3GGZDC58QT9RSMEA80T/Exercise+Right+Week+2022+-+I+MOVE+Social+Tile+3.jpg Blog - Exercise for the Right Reasons - Exercise Right Week May 23rd - 29th https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1651534893370-YR8QOPNJXX831N0AUNL7/Exercise+Right+Week+2022+-+I+MOVE+Social+Tile+6.jpg Blog - Exercise for the Right Reasons - Exercise Right Week May 23rd - 29th https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1651534899439-OHUUZIW34YRR05KVEVMP/Exercise+Right+Week+2022+-+I+MOVE+Social+Tile+7.jpg Blog - Exercise for the Right Reasons - Exercise Right Week May 23rd - 29th https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1651551297138-WWTWCWJPRFPHLMV3RKUH/Exercise+Right+Week+2022+-+I+MOVE+Social+Tile+1.jpg Blog - Exercise for the Right Reasons - Exercise Right Week May 23rd - 29th https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1651551296909-TBX4LEVOTSIBTRCFROKS/Exercise+Right+Week+2022+-+I+MOVE+Social+Tile+2.jpg Blog - Exercise for the Right Reasons - Exercise Right Week May 23rd - 29th https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1651551300026-H0VXEKIV9NZ88V8UF7F4/Exercise+Right+Week+2022+-+I+MOVE+Social+Tile+4.jpg Blog - Exercise for the Right Reasons - Exercise Right Week May 23rd - 29th https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1652684483128-WLM37VQ7SE4KJQCC09ZB/5.png Blog - Exercise for the Right Reasons - Exercise Right Week May 23rd - 29th https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1652684491279-CQ3B77X6QKVC6YLXRL50/8.png Blog - Exercise for the Right Reasons - Exercise Right Week May 23rd - 29th https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1652764418325-YO8F61FYIM93Q5TS2XVW/E+-+May+Promo+Posts+%283%29.png Blog - Exercise for the Right Reasons - Exercise Right Week May 23rd - 29th https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1652764433997-336XEA8J792Z3HTOB612/10.png Blog - Exercise for the Right Reasons - Exercise Right Week May 23rd - 29th https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1652684483883-UE7ZE17JDTFV2SVH2TT4/6.png Blog - Exercise for the Right Reasons - Exercise Right Week May 23rd - 29th https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1652684490526-6THAYDO33SUM4A5EBWB2/7.png Blog - Exercise for the Right Reasons - Exercise Right Week May 23rd - 29th https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1652764433351-LT1KFH6KPEXFXFGQ34T6/9.png Blog - Exercise for the Right Reasons - Exercise Right Week May 23rd - 29th https://www.rockhopperclinic.com.au/blog/2022/3/24/running-over-ground-treadmill-or-elliptical monthly 0.5 2022-08-04 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/8c712cbd-2017-41be-b993-7d0c9fb3b1c6/StockSnap_PF90KLEZOR.jpg Blog - RUNNING: Over-ground, Treadmill or Elliptical? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/57e64865-d8fe-4bec-b693-9c12133ac7ac/edb5c24f45ee906261262f95d8c0-1625613.jpg Blog - RUNNING: Over-ground, Treadmill or Elliptical? Treadmills can help us to learn pacing, improve speed and add tempo and threshold runs into a program https://www.rockhopperclinic.com.au/blog/2022/2/8/how-do-you-move-fundamental-human-movements monthly 0.5 2022-08-04 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/0744f907-812d-4177-8122-8369a7f9eab7/Stretch+Blog+Banner+%281%29.png Blog - How Do You Move - Fundamental Human Movements. By Cameron Allshorn https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/47aa3e4a-ed59-4ffb-836e-be04c6df9da0/7+Human+movements.+.png Blog - How Do You Move - Fundamental Human Movements. Human movements can be further isolated to 7 fundamental types. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1644281779210-O2MZF13Z9ST2DBC1VV4Z/%231+Hinge.png Blog - How Do You Move - Fundamental Human Movements. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1644281778879-OV4GPGHANJ0H980OF2IJ/%232+Squat.png Blog - How Do You Move - Fundamental Human Movements. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1644281780024-TABH1T1CPPKWR2ZRV8CX/%233+Rotation+.png Blog - How Do You Move - Fundamental Human Movements. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1644281780275-U13786JZEWNGZITTSAKV/%234+Pull.png Blog - How Do You Move - Fundamental Human Movements. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1644281780807-1547K75JXX2Z0M3Y8Y6A/%235+Push.png Blog - How Do You Move - Fundamental Human Movements. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1644281781412-WNGA0763HXYD9WPU4H9X/%236+Lunge.png Blog - How Do You Move - Fundamental Human Movements. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1644281781889-AHVXCX7ILJMZGDV94Q5T/%237+Gait+.png Blog - How Do You Move - Fundamental Human Movements. https://www.rockhopperclinic.com.au/blog/2022/2/8/how-do-you-move monthly 0.5 2022-08-04 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/5262a9a2-cb81-4875-9692-2883e1cea335/Stretch+Blog+Banner+%281%29.png Blog - How Do You Move - Foundational Human Movement - Make it stand out By Cameron Allshorn https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/d62b7003-ea24-42cd-aa4d-cacaeb4129a2/Locomotor+.png Blog - How Do You Move - Foundational Human Movement - Locomotor Movements that move us! such as walking, running, leaping, hopping, crawling. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/845d9de9-a28a-493e-8f3d-275b856ec8ec/non+locomotor.png Blog - How Do You Move - Foundational Human Movement - Non-Locomotor These movements we do mostly stationary usually while sitting or standing. Such as reaching, twisting, flexing, bending. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/74cb47dc-dad4-42fb-9598-2ce5d460cc00/object+control+.png Blog - How Do You Move - Foundational Human Movement - Object Control throwing, catching, kicking or swinging which often combines both locomotor and non locomotor motion as other sensory components like vision and hearing. https://www.rockhopperclinic.com.au/blog/2022/1/6/stretching-different-ways-for-different-times monthly 0.5 2022-08-04 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/d6e9f3b9-076f-40e5-a8ac-b4629477b5e9/Screen+Shot+2022-01-06+at+8.57.07+am.png Blog - Stretching: Different Ways for Different Times! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/7f7dc91d-ba18-4d1d-a842-b718bfe00fd0/Screen+Shot+2022-01-06+at+8.58.33+am.png Blog - Stretching: Different Ways for Different Times! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/63bc7078-59a3-4419-bc92-70a19c3fe4f6/Screen+Shot+2022-01-13+at+8.48.21+am.png Blog - Stretching: Different Ways for Different Times! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rockhopperclinic.com.au/blog/2021/4/16/lets-talk-about-sleep monthly 0.5 2021-11-21 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1632808615004-05VEU872DUGW97CRX8V6/Image+from+iOS+%281%29.jpg Blog - Let's talk about sleep - Part 2 - Part 2 - Struggling to Sleep? https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1632810805192-2EFOTS3DKA805WHRC5DV/Part+1+.png Blog - Let's talk about sleep - Part 2 - 1. Develop a regular sleep schedule Going to bed and waking up at the same time will help maintain your body’s internal clock. This helps you to fall asleep and wake up more easily. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1632810833890-62SPMYTS5DHX6BTVD5C4/Part+1++%282%29.png Blog - Let's talk about sleep - Part 2 - 2. Create the right sleeping environment for you Try to create the same sleeping environment every night, once again this will vary from person to person. Whether that be a very dark room, sleeping with the door open just a little bit etc. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1632810871767-0YYE360UWB2PL2Z02XX8/Part+1++%283%29.png Blog - Let's talk about sleep - Part 2 - 3. Avoid all screens at least 30 minutes before bed VERY IMPORTANT, and one in which many of us are guilty of! Electronic devices emit short-wavelength light, known as blue light, which has been shown to reduce/delay the natural production of melatonin in the evening. Melatonin is the hormone responsible for creating the feelings of sleepiness. There has also been some investigation into blue light affecting the quality of REM sleep (1). https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1632814724495-56DXPAADJHCGSZYT5Q4E/Part+1++%284%29.png Blog - Let's talk about sleep - Part 2 - 4. Try to avoid stimulants such as caffeine before bed As caffeine is a stimulant, it inhibits the chemicals in the brain that promote sleep. Caffeine reaches peak levels in the bloodstream within 30-70 minutes, with its effects last between 3-7 hours, taking up to 24 hours before it is fully eliminated from the body (2). https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1632814744265-KNE82Y7YA0BECTYS859L/Part+1++%285%29.png Blog - Let's talk about sleep - Part 2 - 5. Practice mindfulness Being in the right mindset before bed can be tricky. It is often easier to focus on relaxation than trying to fall asleep. Whether you practice mindfulness, meditation, breathing exercises, or any other relaxation techniques that work for you. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1632814766043-NOMOQTDHGL4GPAF3F9SZ/Part+1++%286%29.png Blog - Let's talk about sleep - Part 2 - 6. Limit napping during the day If you do, try to keep it under 20 minutes! Napping can be good for relieving stress and increasing alertness, however for adults, napping for too long can interrupt our regular sleep cycles. This may be in getting to sleep that night or getting the right amount of hours in. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1632814828477-MNBJ30X9PP1JW5VPL6O4/Part+1++%287%29.png Blog - Let's talk about sleep - Part 2 - 7. Make sleep a priority! Most importantly we should prioritise sleep where possible. Most adults need 8-10 hours of uninterrupted sleep per night, with younger children needing more. For more information about sleep recommendations for you age group check out Australia’s 24-Hour Movement Guidelines. https://www.rockhopperclinic.com.au/blog/2021/10/1/lets-talk-about-sleep-part-1 monthly 0.5 2021-11-16 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1633063723607-3KL8KF6MAPRO5NEK8MR7/Screen+Shot+2021-10-01+at+2.48.26+pm.png Blog - Let's talk about sleep - Part 1 - Part 1 - Struggling to sleep due to pain? https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1633063247121-WWVY5W5Q3XMFYJR4DL01/Screen+Shot+2021-10-01+at+2.40.11+pm.png Blog - Let's talk about sleep - Part 1 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1633063422088-6GSOVAVBWL2RIWZHIFWR/Screen+Shot+2021-10-01+at+2.43.15+pm.png Blog - Let's talk about sleep - Part 1 - Option 1 Back Sleeper: Place a pillow underneath your knees. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1633063508846-WBUZFU68OTR0H7SZLKHI/Screen+Shot+2021-10-01+at+2.44.21+pm.png Blog - Let's talk about sleep - Part 1 - Option 2 Side Sleeper: Place a pillow in between your knees, with the pillow support down your leg. *Note: Sleeping on the non-affected side is recommended where possible. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1633062059443-U8X0HI5C8LOW1EJ73FZ7/Screen+Shot+2021-10-01+at+2.20.37+pm.png Blog - Let's talk about sleep - Part 1 - Example: Right shoulder pain https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1633062340246-8KKJWHDEU6K3D5VGVUQC/Screen+Shot+2021-10-01+at+2.25.15+pm.png Blog - Let's talk about sleep - Part 1 - Option 1 Back Sleeper: Place a pillow high up into your armpit. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1633062994072-5HGS1JW5X9O7YGQ1OXQ1/Screen+Shot+2021-10-01+at+2.36.04+pm.png Blog - Let's talk about sleep - Part 1 - Option 2 Side Sleeper: Affected Side Place a pillow underneath your waist so that you create a gap for your affected limb to sit nicely. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1633062898481-WWLDNLL2ZRYFMJCMPDTB/Screen+Shot+2021-10-01+at+2.34.31+pm.png Blog - Let's talk about sleep - Part 1 - Option 3 Side Sleeper: Non-affected Side Place one pillow in front of your torso to prevent you from rolling forward. Place a second pillow high into you armpit, and drape your affected side over the pillow for support. https://www.rockhopperclinic.com.au/blog/2021/6/24/lets-talk-core-and-what-does-activate-your-core-actually-meannbsp monthly 0.5 2021-11-04 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1624521757910-LYUT8WML9AXJIOHVPDNV/Screen+Shot+2021-06-24+at+6.02.17+pm.png Blog - Let’s talk core and what does ‘activate your core’ actually mean?  - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1624521356411-3OWX9D932Q2RFRN0O7E3/2.png Blog - Let’s talk core and what does ‘activate your core’ actually mean?  - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1624521467570-3XUOEQD8BG07LM13ZYVK/3.png Blog - Let’s talk core and what does ‘activate your core’ actually mean?  - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1624521860819-WGUHOU4E7HVU1ZP5EWQ2/Screen+Shot+2021-06-24+at+6.02.12+pm.png Blog - Let’s talk core and what does ‘activate your core’ actually mean?  - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1625614650792-NP0CIBZD4UI3VRCVUDMG/ASIS.jpg Blog - Let’s talk core and what does ‘activate your core’ actually mean?  - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rockhopperclinic.com.au/blog/2020/11/18/pillow-health monthly 0.5 2020-12-14 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1606258974551-2VSX6DA1P7Y1Q8S4N88B/Image+from+iOS+%281%29.jpg Blog - Pillow Health https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1606259410772-EHX4FVAEMKFB5NX011F7/Snapchat-2108279822.jpg Blog - Pillow Health https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1606259537099-ZPSAGLW1T8QJCS89FRCG/20201118_135939.jpg Blog - Pillow Health https://www.rockhopperclinic.com.au/blog/2020/11/23/summer-adventuring-at-home monthly 0.5 2020-11-26 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1606343148925-99LTJ7P3T7E2SESDN6ZZ/image-asset.jpeg Blog - Injury Prevention while Summertime Adventuring - Corkscrew and The Churn, Franklin River Franklin River Rafting (franklinriverrafting.com.au) https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1606348040769-T0DD1JFFBF0LD1NQTFQU/cradle.jpg Blog - Injury Prevention while Summertime Adventuring https://www.rockhopperclinic.com.au/blog/2020/10/26/knees-the-good-and-the-bad monthly 0.5 2020-11-13 https://www.rockhopperclinic.com.au/blog/2020/9/25/foot-health monthly 0.5 2020-11-13 https://www.rockhopperclinic.com.au/blog/2019/11/19/osteopathy-and-the-tmj monthly 0.5 2020-11-13 https://www.rockhopperclinic.com.au/blog/2020/2/27/ankle-injuries-minor-injury-or-major-problem monthly 0.5 2020-11-13 https://www.rockhopperclinic.com.au/blog/2020/7/22/how-do-we-treat-lower-back-pain monthly 0.5 2020-11-13 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1595399651275-3KOXUAQK9GDB9GIK7166/Screen+Shot+2020-07-22+at+4.24.54+pm.png Blog - Lower Back Pain! - What to expect when you come for treatment. https://www.rockhopperclinic.com.au/blog/2020/7/30/august-is-tradies-national-health-month monthly 0.5 2020-11-13 https://www.rockhopperclinic.com.au/blog/2020/7/21/hypermobility monthly 0.5 2020-11-13 https://www.rockhopperclinic.com.au/blog/2020/6/26/ergonomics-non-desk-based-work monthly 0.5 2020-11-13 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1593390338726-00EAC84KI85A92Y4H6PW/pasted+image+0+%282%29.png Blog - Manual Handing and Musculoskeletal Health in the Workplace Image Source: https://corporateworkhealth.com.au/ergonomic-assessment/manual-handling-ergonomic-stretching-posters/ https://www.rockhopperclinic.com.au/blog/2020/6/22/return-to-sport monthly 0.5 2020-11-13 https://www.rockhopperclinic.com.au/blog/2020/6/2/working-from-home-quick-tips monthly 0.5 2020-09-28 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1591059307761-RLJG7IXBSL950UG4GFCP/1.png Blog - WORKING FROM HOME - 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WORKING FROM HOME - QUICK TIPS https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1591059351376-30RX325WZ81T3IUEDUHL/9.png Blog - WORKING FROM HOME - QUICK TIPS https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1591059354875-IDOWXKZ8DQ41V5CTUIQB/10.png Blog - WORKING FROM HOME - QUICK TIPS https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1591059353726-WNLSFPJKQV6MT7W7LUQ6/11.png Blog - WORKING FROM HOME - QUICK TIPS https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1591059375951-GB3HK16I2NKM2IZMGUKD/12.png Blog - WORKING FROM HOME - QUICK TIPS https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1591059377502-F9XT3BOB5Z0HT5QO582F/13.png Blog - WORKING FROM HOME - QUICK TIPS https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1591059379502-HJJZFOHK4UUBK48LACXA/14.png Blog - WORKING FROM HOME - QUICK TIPS https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1591059380806-X7HHXH8QDOVQEHL6F7CP/15.png Blog - 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WORKING FROM HOME - QUICK TIPS https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1591067665483-HK29PSWJQ40ZQA0DQLO0/30.png Blog - WORKING FROM HOME - QUICK TIPS https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1591067665149-4C41EYSL5SOXQIPEFV0G/31.png Blog - WORKING FROM HOME - QUICK TIPS https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1591067666796-JR1AUQG74X5YX6I3FLVF/32.png Blog - WORKING FROM HOME - QUICK TIPS https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1591067672054-568IRF0S4L8JF9SILAQV/33.png Blog - WORKING FROM HOME - QUICK TIPS https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1591067695076-KBJKGB53ERFHLMNQEIIZ/34.png Blog - WORKING FROM HOME - QUICK TIPS https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1591067696478-N75TG5ACDVHVOM312WU1/35.png Blog - WORKING FROM HOME - QUICK TIPS https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1591067698333-RR1DBZSU5Z98GPCXRYW9/36.png Blog - WORKING FROM HOME - QUICK TIPS https://www.rockhopperclinic.com.au/blog/2020/5/8/exercising-and-keeping-active-in-covid-19 monthly 0.5 2020-11-13 https://www.rockhopperclinic.com.au/blog/tinks-favourite-neck-stretches monthly 0.5 2021-01-26 https://www.rockhopperclinic.com.au/blog/2020/3/18/has-covid-19-got-you-working-from-home monthly 0.5 2020-11-13 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1584526337907-BS6M8BG2T5RM62UHRQ8W/1.png Blog - Has Covid-19 Got You Working From Home? We generally spend enough time on the couch as it is, no need to add in an extra 4-8 hours there while you’re working from home. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1584526488223-9SX1N6WPKQTVQSSXBK23/2.png Blog - Has Covid-19 Got You Working From Home? Sit.Stand.Sit.Stand. Keep changing it up and you will notice the positive impact this can have. When working from home this can be challenging if you don’t have the available equipment. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1584526588917-7CMTFJAPWS5ACSP3ARFJ/3.png Blog - Has Covid-19 Got You Working From Home? The ergonomics of a laptop are poor for lengthy use and often have us leaning forward, in a slouched position with our arms tucked in. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1584526706429-XB81B9WGV0JZJLDVBE4P/4.png Blog - Has Covid-19 Got You Working From Home? Wireless or corded (even airpods) are a great option for either a phone or computer set up. Without them you are all the more likely to end up using the neck to shoulder “hands free” method. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1584526785692-3D5WMK8N4GJKMFR0KVF2/5.png Blog - Has Covid-19 Got You Working From Home? There is plenty that can be done at home, you can access our physitrack program via the app ‘PhysiApp’ using the access code hqkhdncv, DOB 2020. https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1584526831093-ZYXU9QOZ5EN9QI8PX46C/6.png Blog - Has Covid-19 Got You Working From Home? Keeping a close to a normal routine can help the body adjust to the overall changes to the working environment. https://www.rockhopperclinic.com.au/blog/2020/1/9/tips-for-reducing-your-screen-time monthly 0.5 2020-11-13 https://www.rockhopperclinic.com.au/blog/2019/11/6/headaches-osteopathicperspective monthly 0.5 2020-11-13 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1573781138009-1YAYX52P52BR853NDXMH/Screen+Shot+2019-11-15+at+12.25.13+pm.png Blog - Headaches from an Osteopathic perspective https://www.rockhopperclinic.com.au/blog/2019/9/26/keep-moving-australias-physical-activity-guidelinesdo-you-know-what-they-say monthly 0.5 2020-11-13 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1569473317724-GG9778LKG6ZW429SBT5P/Screen+Shot+2019-09-26+at+2.48.08+pm.png Blog - Keep Moving! - Australia’s Physical Activity Guidelines...Do you know what they say??? https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1569473513959-V1ZP5YR1MVA1RC4OYTWB/Sedentary+Guidelines Blog - Keep Moving! - Australia’s Physical Activity Guidelines...Do you know what they say??? https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1569473576507-H23W26ZAIN4MXWFYYIAG/Muscle%2FStrength+Training Blog - Keep Moving! - Australia’s Physical Activity Guidelines...Do you know what they say??? https://www.rockhopperclinic.com.au/blog/2018/10/2/prepare-yourself-for-the-pinnacle-by-osteopath-cameron-allshorn monthly 0.5 2020-11-13 https://www.rockhopperclinic.com.au/blog/2019/8/21/tech-neck-amp-turtle-necks monthly 0.5 2020-11-13 https://www.rockhopperclinic.com.au/blog/2019/8/23/saturday-parking monthly 0.5 2019-08-26 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1566543525653-V4HNDUJ5PDDS0UQX66JY/Salamanca+Square+Car+Park.jpg Blog - Saturday Parking https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1566543575604-CSYDK0OOJAM8H6PI7MSN/Salamanca+Square+Car+Park+2.jpg Blog - Saturday Parking https://www.rockhopperclinic.com.au/blog/2019/7/24/national-pain-week monthly 0.5 2020-11-13 https://www.rockhopperclinic.com.au/blog/2019/6/3/injury-perception monthly 0.5 2020-11-13 https://www.rockhopperclinic.com.au/blog/2019/5/14/physitrack-rockhopper monthly 0.5 2020-11-13 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1557799980449-6KB6HXAJEQQD2AX1B9OC/Blog+1.jpg Blog - Physitrack @ Rockhopper https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1557798077771-N31FYINIHSVMWAB4MQHI/download+%281%29.jpeg Blog - Physitrack @ Rockhopper - Step 2 Download Physiapp or log in online https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1557798742013-LQGWIP9DE5WA4YW8OBYE/Screenshot_20190328-100027.jpg Blog - Physitrack @ Rockhopper - Step 4 Your program! https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1557799195056-NTJ69NCEDVIXL3WDJO79/20190514_115905.jpg Blog - Physitrack @ Rockhopper - Step 5 The Exercise! https://www.rockhopperclinic.com.au/blog/2019/3/19/425fzv46zezr9bjarfi98nbuyc4j8w monthly 0.5 2020-11-13 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1552957284115-MH2QNW4WK99X1424WDEL/bike+check.png Blog - The Health Benefits of Riding a Bike - Step 1 Bike Check https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1552957241814-9WG8GVIUG7FHX4SWQWFJ/bike+helmet.png Blog - The Health Benefits of Riding a Bike - Step 2 Helmet Check https://www.rockhopperclinic.com.au/blog/2019/3/9/an-abc-radio-chat-about-computer-strain-and-neck-pain monthly 0.5 2019-03-09 https://www.rockhopperclinic.com.au/blog/2019/3/9/an-abc-radio-chat-about-how-to-choose-your-pillow monthly 0.5 2019-03-09 https://www.rockhopperclinic.com.au/blog/2019/3/6/shoulder-series-part-2-the-neck-ribs-and-scapula monthly 0.5 2020-11-13 https://images.squarespace-cdn.com/content/v1/56a81d0bfb36b15511bccbb2/1551940677666-VFGWF4R4MUPG6RBJ5JEN/53407652_388134068526862_7025277039699558400_n.jpg Blog - Shoulder Series Part 2 - The Neck, Ribs and Scapula By Osteopath Cameron Allshorn - As Osteopaths when dealing with a shoulder presentation, we will test and asses various regions of the body in addition to the presenting shoulder. This will include the neck, ribs and thoracic areas to provide us with as much information as possible regarding the presentation of the injury. This allows us to provide an accurate working diagnosis and the ability to give you -the client- the best possible prognosis and overall outcome from your consultation. https://www.rockhopperclinic.com.au/blog/2019/2/21/its-because-im-getting-older monthly 0.5 2020-11-13 https://www.rockhopperclinic.com.au/blog/2019/1/17/what-is-dry-needling monthly 0.5 2020-11-13 https://www.rockhopperclinic.com.au/blog/2018/11/21/shoulder-series-part-1-rotator-cuff-the-high-5-by-osteopath-cameron-allshorn monthly 0.5 2020-11-13 https://www.rockhopperclinic.com.au/blog/2018/11/8/10-tips-w-10-days-to-go-point-2-pinnacle-by-cameron-allshorn monthly 0.5 2020-11-13 https://www.rockhopperclinic.com.au/blog/2018/10/18/the-shoulder-amp-what-it-is-all-about-intro-to-5-part-series-by-cameron-allshorn monthly 0.5 2020-11-13 https://www.rockhopperclinic.com.au/blog/2018/4/20/why-tink-became-an-osteopath monthly 0.5 2018-10-26 https://www.rockhopperclinic.com.au/blog/tag/shoulders monthly 0.5 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