Five Dock Osteopathic & Chiropractic Centre

Scott leaving a 76-year-old’s appointment vs. arriving at a tween’s appointment. 💅

Hips: loosened. Vocabulary: updated. Dignity: optional. 😂

Every age, every stage, the same expert care at FDOC in Five Dock.

Tag the practitioner who does this 👇

Stiff hips? Can’t get into a deep squat anymore? Try the talk test.
As we age, we often stop moving through our full range. So when we try, everything feels tight.
The fix isn’t forcing it. Start with an easy position, like sitting on a chair. Lower a little more each time.
Here’s the key: if you can breathe normally and hold a conversation, you’re in a safe range. If you’re holding your breath or bracing, back off.
Send this to someone who keeps saying “I’m just stiff.” 👇
📍 Five Dock Osteopathic & Chiropractic Centre — caring for Five Dock since 1975

When you’ve had a rough day and just need a shoulder to lean on… but the only shoulder available is 5ft off the ground 😂🧎‍♂️

Sometimes support means meeting people where they are. Even if that’s waaay down there. Our team will always go the extra (few) inches for you 💜

Tag the friend you’d have to bend down for 👇

POV: you’re the social media manager and the whole team suddenly remembers they have somewhere to be 🏃‍♂️🚪
Our chiros can fix your back, but they can’t escape the camera forever 😅
Send this to the coworker who’d be first out the door 👇
Five Dock Osteopathic & Chiropractic Centre, caring for Five Dock since 1975 (and hiding from content day ever since).

That tight, achy spot on top of your shoulder? It might not just be your traps. 👀
Running through your neck and upper shoulder is the accessory nerve. It passes close to two big muscles: your upper traps and your SCM (the rope-like muscle at the side of your neck).
When the muscles and fascia around this area get tight, your neck and shoulders can feel stiff, heavy and hard to switch off. That’s why stretching one muscle on its own doesn’t always do the job.
In this video, Scott shows how we assess and treat the whole area, not just the sore spot.
💬 Where do you hold your tension: neck, shoulders or both?
📲 Send this to someone who’s always rubbing their neck.
Neck pain or shoulder tension that keeps coming back? Book an assessment at Five Dock Osteo Chiro, link in bio. Caring for Five Dock since 1975.
Everyone’s different. If you have sudden, severe or worsening neck pain, numbness or weakness, please see your GP.

Your bump is growing. So is that ache in your lower back. 🤍

You’re not imagining it. As your baby grows, your centre of gravity moves forward and pregnancy hormones loosen the ligaments around your pelvis. Your lower back, hips and pelvis work harder just to keep you upright. That’s why so many mums-to-be feel it most when they’re sleeping, sitting at a desk or getting out of the car.

At Five Dock Osteo & Chiro, our pregnancy care is:
🤍 gentle and hands-on, adapted to each trimester
🤍 comfortable, with pregnancy pillows and side-lying positions so there’s no lying on your bump
🤍 practical, with simple stretches and tips for sleep, sitting and lifting at home. Our chiropractors and osteopaths have looked after Inner West families for more than 40 years, from the first trimester through to the newborn stage.

Which trimester are you in? Tell us 1, 2 or 3 below 👇

Know a mum-to-be who’s feeling it in her back? Send this to her 💛

📍 212 Great North Road, Five Dock
📅 Book online via the link in bio

Always check with your midwife or GP about any new, sudden or severe pain.

Scott: “Mal, can you cover reception for a bit?”
Mal: Say no more. 🛋️🧣

She took the brief very seriously. And honestly? Look at that face. Zero regrets. 😂

Reception has never been so well covered. Or so cosy.

Send this to the coworker who always follows instructions exactly as given 👇

📍 Five Dock Osteopathic & Chiropractic Centre, Inner West Sydney. Come for the chiro, stay for the reception team.

Ice or heat? Scott picked the same one all four times 🔥

Period pain. Muscle soreness. Muscle spasm. Everyday pain relief.

Most people reach straight for the ice pack. But here’s the catch 👇

Ice narrows your blood vessels. Less blood flow means less of the good stuff your body uses to repair: oxygen, nutrients and healing cells.

Heat does the opposite. It helps tight muscles relax and keeps that good stuff flowing.

(Fresh injury with swelling? That’s a different conversation. Ask us.)

Send this to the friend who lives with an ice pack on their neck 🧊

So, team ice or team heat? 👇

📍 Five Dock Osteopathic & Chiropractic Centre, Inner West Sydney

Ankle mobility exercises you can do at home 👇

Heels lift when you squat? Calves always tight? Ankles feel stiff first thing in the morning?

Your ankles might be the missing piece.

When your ankle can’t bend forward well, the movement has to come from somewhere else. Often that’s your knees, hips or lower back.

Try these two:

2️⃣ Heel-to-toe rockers: rock back onto your heels, then forward onto your toes. Slow and controlled. 10–15 reps.

It should feel like a stretch, not pain. If your ankle is sore, swollen or keeps rolling, get it checked properly.

📌 Save this for your next warm-up
📲 Send it to the friend whose heels lift every time they squat

Want to know what’s really going on with your ankles, knees or back? Our team at Five Dock Osteopathic & Chiropractic Centre has looked after the Inner West for over 40 years. Book online via the link in bio.