The Rehab Plus

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The Rehab Plus

✖️ Connecting The Physical & Mental
💪 Osteopathy & Remedial Massage
📍 Kew & Burnside Heights
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03/01/2026

Feel lunges mostly in your quads? You’re not alone.

Many people perform lunges by leading with the knee, which often shifts the load into the quads. An alternative approach some people find helpful is to lead with the hip instead.

🔹 Lead the movement by hinging slightly at the hip

🔹 Allow the knee to gently point outward as you lower

🔹 This can open up hip movement and encourage glute engagement, which is often the goal of the exercise

Focus on slow, controlled reps and staying within a range that feels comfortable and stable for you.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

01/01/2026

It only took him 2 weeks! After only a few weeks of attempts, one of our coaches, Chris, has been able to land a backflip!

30/12/2025

Foot tension? A ball under the foot is a simple self-management technique that may help some people feel more comfortable and mobile 👣

🔹 Key focus: keep a neutral ankle position - as your foot with naturally try to avoid the pain and shift out of positio

🔹 Mid-foot: if discomfort is felt around the Achilles region, try to work through the middle of the foot

🔹 Outer foot: for lateral ankle or outer foot tension

🔹 Inner foot: for medial foot, medial ankle, or arch-related discomfort

Try gently rolling while lifting the toes towards you to add controlled movement, pressure should always stay comfortable.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

27/12/2025

Dry needling is often used as a supportive technique to address muscle tension and sensitivity.

In this video, our practitioner explains how needles can be used to access specific areas within a muscle that can be difficult to reach with hands-on techniques alone.

By targeting these localised areas, dry needling may help stimulate local tissue responses and increase awareness of muscle tension for some people.

It’s commonly used as part of a broader approach to movement, loading, and recovery, depending on the individual and their presentation.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

20/12/2025

Are you running and feeling discomfort in the knee?

A common occurrence when returning to a sport or running, but it doesn't have to be the case!

Here are 3 lower-body control exercises that may help support knee strength and running preparation.

1. Single-Leg Step-Down
Hold onto a stable surface such as a rack. Stand on top of a box with one foot planted firmly. Slowly slide the toes of your free leg down the front edge of the box.

Focus on keeping your full foot grounded (avoid the heel lifting) and gently shift your momentum forward to help the quadriceps engage throughout the movement.

2. Box Drop Land
Step off a box and focus on sticking the landing rather than absorbing it into a deep squat. The aim is to land with control and maintain alignment through the knees.

Start with a low box and gradually progress as your technique improves.

3. Lunge Catch
Holding a dumbbell in each hand, step into a lunge and quickly decelerate the landing before pushing back to standing.

Aim for a short, sharp transition with minimal time spent in the bottom position, focusing on stability and control during the change of direction.

These movements can help support lower-body control, power, and confidence for runners, and may assist some people in feeling more stable during training.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

18/12/2025

Thoracic mobility plays an important role in how the upper back, neck, and shoulders move together.

This gentle thoracic extension exercise is one way to explore movement through the upper spine, focusing on control, breathing, and staying within a comfortable range.

Everyone’s mobility looks different day to day.

Moving slowly and mindfully can help you better understand how your body responds to extension.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

14/12/2025

Ever wondered what happens before treatment begins?

Before any hands-on care, osteopaths observe how your body moves.

Simple movement assessments help us understand joint mobility and plan care that’s appropriate for each individual.

Everyone moves differently, and that’s why assessment matters.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

12/12/2025

Here are 3 upper-back exercises that may help strengthen and activate your trap muscles.

Upper traps are often misdiagnosed to be 'overactive' when in fact, they're weak - bigger traps can help protect and support the neck, reduce neck tension and discomfort, and improve overall posture.

1. Upright Rows
Stand tall with your core engaged and lift the barbell toward chest height in a smooth, controlled motion.

2. Face Pulls
Using a cable machine or resistance band, keep your back straight and draw the handles toward your face, focusing on squeezing through the upper back each rep.

3. Shoulder Shrugs
Hold a dumbbell in each hand, using your upper trap muscle, lift your shoulders in an upward controlled shrug, maintaining a stable trunk position throughout.

These exercises can support upper-body strength and help some people feel more stable and powerful during training.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

10/12/2025

Here are 4 exercises that can help support power and speed-focused training.

1️⃣ Box Squat For Speed
Use a moderate to heavy load and focus on controlled, short, sharp reps. The aim is to move quickly and powerfully through each rep while keeping good technique.

2️⃣ Barbell Squat Jump
Keep the weight light to moderate and focus on producing force quickly. Maintain a stable landing and reset between reps.

3️⃣ Hang Cleans
Work through one smooth, fluid movement from start to finish. Pause briefly to reset before each rep to maintain form.

4️⃣ Sled Push Keep a strong trunk position, drive through the ground, and push through your toes to create forward momentum. Keep steps short and steady.

These movements can support athletic training and help some people feel more powerful and coordinated in the gym.

Always adjust load and technique to your ability and seek guidance if unsure.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

05/12/2025

Practising hip circles a different way 👇

The aim here is to explore gentle hip motion, focusing on internal and external rotation in a controlled way.

You’ll notice that the movement is slower and more targeted than most people expect. It doesn’t actually move the hip as much as it feels like it does.

This exercise is about control and awareness, not force or range.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

02/12/2025

Sometimes, when muscles feel a bit sensitive or guarded, cupping can be a gentle alternative to direct pressure work.

It may help support relaxation and ease tissue tension before continuing with other techniques.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

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Kew, VIC

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+61401698790

Website

http://www.therehabplus.com.au/

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