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Author: Debra Tasevski

Time for a stretch!

Posted on by Debra Tasevski

By David Ronan – Physiotherapist

Whilst on the whole we have embraced working from home, it seems many of us are now spending more time at our desks and less time moving.

Having an ergonomic workstation setup and moving around every 30-45 minutes is the best way to try and avoid getting muscle pain and tension from prolonged desk work, however it is still good to have a few simple desk-based exercises to prevent muscle tension.

The following are a few quick stretches you can do throughout the day to help minimize those niggling pains.

Desk set up at home

Not everyone will have the perfect setup at home and for short periods of time it’s appropriate to make the best of what you have.

For those using a laptop at home the easiest thing you can do to dramatically improve your setup is to get an external keyboard and mouse to be used at desk level, and raise the laptop up on a box or something similar.

Shoulder blade squeezes

Try and squeeze your shoulder blades together and hold for about 5 seconds. This opens up your posture and gets blood flowing to muscles that have been static for long periods.

Forward stretch

This is the opposite movement to above and is a nice way to feel a stretch through your upper back muscles. Try and do immediately after the previous stretch for maximum benefit.

Neck stretch

Gently lean your head laterally and slightly forward to feel a nice stretch through neck muscles on the opposite side.

Hip Flexor stretches

Prolonged sitting can cause your hip flexors to become tight which can affect your lower back. A nice way to counter this is the stretch shown above, the stretch should be felt through the upper part of the thigh on the back leg.

Christmas Opening Hours 2020

Posted on by Debra Tasevski

If your regular clinic is closed, call us on 1300 268 431 and we will try find an appointment for you at a nearby clinic or arrange a telehealth consultation.

Carrum

Thurs 24th Dec (Christmas Eve) > 8am – 9pm

Fri 25th Dec (Christmas Day) > CLOSED

Sat 26th Dec (Boxing Day) > 8am – 1pm

Mon 28th Dec (Boxing Day Public Holiday) > 8am – 1pm

Thurs 31st Dec (New Year’s Eve) > 8am – 9pm

Fri 1st Jan (New Year’s Day) > CLOSED

Bangholme

Thurs 24th Dec (Christmas Eve) > 9am – 5pm

Fri 25th Dec (Christmas Day) > CLOSED

Mon 28th Dec (Boxing Day Public Holiday) > 9am – 1pm

Thurs 31st Dec (New Year’s Eve) > 9am – 5pm

Fri 1st Jan (New Year’s Day) > CLOSED

Highett

Thurs 24th Dec (Christmas Eve) > 9am – 5pm

Fri 25th Dec (Christmas Day) > CLOSED

Sat 26th Dec (Boxing Day) > CLOSED

Mon 28th Dec (Boxing Day Public Holiday) > CLOSED

Thurs 31st Dec (New Year’s Eve) > CLOSED

Fri 1st Jan (New Year’s Day) > CLOSED

William Street

Thurs 24th Dec (Christmas Eve) > CLOSED

Fri 25th Dec (Christmas Day) > CLOSED

Sat 26th Dec (Boxing Day) > CLOSED

Mon 28th Dec (Boxing Day Public Holiday) > CLOSED

Thurs 31st Dec (New Year’s Eve) > CLOSED

Fri 1st Jan (New Year’s Day) > CLOSED

Hastings

Thurs 24th Dec (Christmas Eve) > 9am – 8pm

Fri 25th Dec (Christmas Day) > CLOSED

Sat 26th Dec (Boxing Day) > 8.30am – 3pm

Sun 27th Dec > 8.30am – 3pm

Mon 28th Dec (Boxing Day Public Holiday) > 9am – 3pm

Thurs 31st Dec (New Year’s Eve) > 9am – 8pm

Fri 1st Jan (New Year’s Day) > 9am – 8pm

Bittern

Thurs 24th Dec (Christmas Eve) > 9am – 5pm

Fri 25th Dec (Christmas Day) > CLOSED

Mon 28th Dec (Boxing Day Public Holiday) > 9am – 3pm

Thurs 31st Dec (New Year’s Eve) > 9am – 5pm

Fri 1st Jan (New Year’s Day) > 9am – 2pm

Somerville

Thurs 24th Dec (Christmas Eve) > 9am – 5pm

Fri 25th Dec (Christmas Day) > CLOSED

Sat 26th Dec (Boxing Day) > 9am – 1pm

Mon 28th Dec (Boxing Day Public Holiday) > 9am – 1pm

Thurs 31st Dec (New Year’s Eve) > 9am – 5pm

Fri 1st Jan (New Year’s Day) > CLOSED

Drouin

Fri 25th Dec (Christmas Day) > CLOSED

Sat 26th Dec (Boxing Day) > CLOSED

Mon 28th Dec (Boxing Day Public Holiday) > CLOSED

Fri 1st Jan (New Year’s Day) > CLOSED

Jindivick

Thurs 24th Dec (Christmas Eve) > 9am – 1.30 pm

Fri 25th Dec (Christmas Day) > CLOSED

Sat 26th Dec (Boxing Day) > CLOSED

Mon 28th Dec (Boxing Day Public Holiday) > 9am – 1pm

Thurs 31st Dec (New Year’s Eve) > 9am – 3pm

Fri 1st Jan (New Year’s Day) > CLOSED

 

Direct Chemist Outlet joins the team at Bangholme

Posted on by Debra Tasevski

Atticus Health is very happy to welcome Direct Chemist Outlet, who are setting up a same-day delivery service at our Bangholme Clinic, 440 Frankston Dandenong Rd, Bangholme.

The webinar below introduces the Pharmacy services on offer and details the simple instructions to set up an account and arrange same day delivery of your prescription medications.

We are also pleased to introduce a new GP, Dr Shish Malgwa, to our Bangholme community.  Shish is a highly experienced GP and a very welcome addition to our team.   He will be consulting at Bangholme on Monday and Wednesdays and is available to assist with all your medical needs.

Tell us what you think!

Posted on by Debra Tasevski

Your thoughts and ideas are always welcome and will help shape improvements for the future.

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Best exercises for the lower back

Posted on by Debra Tasevski

Low back pain is one of the most prevalent health conditions in Australia with roughly 16% of Australians living with chronic back pain and over 80% of us experiencing back pain at some point in our lives.

Management of low back pain is difficult and there are many different types of treatment available, however in research studies therapeutic exercise is consistently shown to be more effective than other treatments.

Whilst everyone’s back is different and a specific approach will generally get the best results, here are 5 easy lower back exercises to perform at home that most people can benefit from.

Lumbar rotations

Great for those who are stiff in the morning or with acute low back pain.

Laying on your back with feet supported and knees bent up, rock your knees side to side. Start with a small range of motion and gradually increase as you feel comfortable. Aim for around 1 minute and keep it comfortable- this exercise is more about easy movement than getting a stretch.

Pelvic curls

This exercise gets some nice movement in your lower back and hips as well as strengthening your core and gluteal muscles which protect your spine.

Laying on your back with your knees bent to around 90* and feet flat on the floor- roll the small of your back down into the ground and continue into lifting your buttocks off the ground. Slowly lower down in the opposite order. Start with small lifts of 6-8 repetitions if you are new to this exercise and you can gradually increase your range and add extra sets as it gets easier.

Gluteal stretches

Laying on your back pull your knee gently towards you, aiming to feel a stretch through your backside. You can then rotate your hip outwards slightly and hold for 20-30 seconds and then repeat on the other side.

4-point kneeling with arm/leg extension

This is a motor control exercise and you be done slowly focusing on your technique.

Kneel on the ground with your knees under your hips and your hands under your shoulders, then try and find the middle position of your lower back, where it is not too curved or not too flat.

Keep your lower back and pelvis as still as possible whilst you alternate extending one hip behind you. If you are finding this very easy, challenge yourself by extending your opposite arm with your opposite hip.  Start with around 8-10 repetitions per side and add extra sets as you improve

Hip Flexor stretches

This is an excellent exercise to counter some of the effects of prolonged sitting, which can shorten your hip flexors and change the position of your pelvis.

In standing, extend one leg behind your body and try and tuck your pelvis underneath you, aiming to feel a stretch at the front of your thigh or hip. Hold for 20-30 seconds and repeat on the other side.

Physiotherapy

Our experienced Physiotherapists can help you return to optimum physical and functional health.

Learn more

Floyd, Phil and the Long Run

Posted on by Debra Tasevski

I haven’t written for a while, but when I caught up with a patient of mine recently, I thought I really should.

Phil who had just turned 60, came to me last year with body aches and pains, particularly in his joints.  He was using a walking stick and could barely get out of a chair. He had also starting urinating a few times over night which was unusual for him.  As well as this, his blood pressure had gone up.

We decided to consider his problem from a whole-body perspective and started with a very broad blood test.  In that blood test, his prostate specific antigen (PSA) was high.  A high PSA can be linked to prostate cancer.  Phil then went on to have an ultrasound which showed his prostate to be enlarged and I referred him immediately to a colleague of mine, Mr Paul Manohar who is a urologist who works at Warragul.  Fortunately, Mr Manohar was able to see him the same day.

Phil was diagnosed with prostate cancer and he went on to have surgery to remove his prostate.

Twelve months later, he’s fighting fit, walking up to 15km per day and his blood pressure has come down considerably.

Phil has been kind enough to share his story, to encourage others to come forward to get tested if they have any concerns or symptoms of prostate cancer.  Symptoms include:

  • Urinary frequency, especially at night
  • Difficulty passing urine and changes to flow
  • Blood in your urine
  • Back pain

Note that the blood test we did for Phil, the PSA is not a perfect test since it can be elevated for other reasons, not just prostate cancer.  However, in Phil’s case, it was certainly helpful to diagnose his cancer.

Phil has chosen to participate in “The Long Run”. This is a charity set up by the Prostate Cancer Foundation of Australia to raise money for men and their families impacted by prostate cancer.  The Long Run requires participants to commit to walk or run 72kms in total for the month of September and raise money along the way for doing so.  You can sponsor Phil here

https://www.thelongrun.org.au/fundraisers/philliprotteveel

This Tuesday 1st September at 10am, I’ll also be hosting a zoom webinar featuring Phil and urologist Mr Paul Manohar to discuss prostate cancer.  If you would like to join on that day, please feel free to click this link https://us02web.zoom.us/j/88657211966. Feel free to ask any questions during the webinar via the chat function.

I congratulate Phil for getting so fit, thank him for being so brave in going public with his story so that others may benefit and wish him all the best for The Long Run!

Dr Floyd Gomes

Protective Disposable Masks For Sale

Posted on by Debra Tasevski

Protective, disposable face masks with three layers of breathable, non-woven material. Earloops and a curved nose bar for comfortable fit, better coverage and protection.

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  • 5 packs of 10 masks
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Shop now at The Medi Shop

Telehealth Essentials Kit

Posted on by Debra Tasevski

Now we know how easy and effective telehealth consults with our GP can be, they are here to stay! The only problem is how do we get important vital signs to our doctor over the phone?

Our GPs have selected the three most important diagnostic tools you need in your home.

These medical-grade devices are durable, reliable, and highly accurate, designed for use for years to come.

Our Telehealth Essentials Kit will enable you to provide fast, accurate, vital information to your GP and we offer quick, free delivery Australia wide.

The Telehealth Essentials Kit includes a:
• Pulse Oximeter for measuring your pulse rate and blood oxygen levels
• Digital Thermometer for quick and accurate temperature measurement
• Fully automatic, digital blood pressure monitor

Learn more and shop now