Elsternwick Family Chiropractic

12/10/2025

Quick heads up: we’re away Tue–Wed — a few spots left today -

Elsternwick Family Chiropractic www.elsterniwckfamilychiropractic.com.au | P: 03 4422 4476 Cheltenham Family Chiropractic www.cfchiro.com.au | P: 03 4832 4476

17/09/2025

✨ Office Stretch of the Week: Arm Circles ✨
Loosen up your shoulders and upper back with this energizing stretch — perfect for a midday reset!

How to do it:
1️⃣ Sit or stand tall.
2️⃣ Extend arms out to the sides.
3️⃣ Make small circles forward for 10–15 reps.
4️⃣ Reverse direction for another 10–15 reps.

✔ Improves shoulder mobility
✔ Boosts circulation
✔ Helps reset posture

Elsternwick Family Chiropractic is conveniently located at shop 5, 378 Glenhuntly Rd, Elsternwick , and is regarded as one of the most respected chiropractic clinics in Melbourne.

09/09/2025

✨ Office Stretch of the Week: Cross-Body Shoulder Stretch ✨
Release tension in your shoulders and upper back with this simple move — perfect after long hours at your desk.

How to do it:
1️⃣ Sit or stand tall.
2️⃣ Bring one arm across your chest.
3️⃣ Use your opposite arm to gently press it closer.
4️⃣ Hold for 20–30 seconds, switch sides.

✔ Relieves shoulder tightness
✔ Improves mobility
✔ Great posture reset

03/09/2025

✨ Office Stretch of the Week: Overhead Shoulder Stretch ✨

Release tension and improve flexibility in your shoulders with this simple desk-friendly move.

How to do it:
1️⃣ Sit or stand tall.
2️⃣ Raise one arm overhead.
3️⃣ Bend the elbow and place your hand down your back.
4️⃣ Use your opposite hand to gently push the elbow back.
5️⃣ Hold 20–30 seconds, switch sides.

✔ Loosens shoulders
✔ Improves mobility
✔ Great posture reset

26/08/2025

✨ Office Stretch of the Week: Shoulder Shrugs ✨

Sitting at your desk too long? Try this simple move to release neck and shoulder tension!
✔ Relieves stiffness
✔ Boosts circulation
✔ Counters slouching

👉 Sit or stand tall, lift your shoulders up toward your ears, hold for 2 seconds, then slowly lower. Repeat 10–12 times.
Give your posture (and productivity) a boost! 💪

13/08/2025

Office Stretch of the Week: Neck Side Stretch

Relieve tight neck muscles and melt away stress with this simple seated stretch.
✅ Sit tall
✅ Place one hand on the side of your head
✅ Gently tilt your head toward your shoulder
✅ Hold for 20–30 seconds each side

💡 Keep your shoulders relaxed and breathe deeply for the best results.

06/08/2025

Office Stretch of the Week: Chin Tucks

If you spend hours at a desk or looking at a screen, this is your new best friend! Chin tucks strengthen your neck muscles, improve posture, and help prevent forward head position.

How to do it:

1️⃣ Sit or stand tall.
2️⃣ Gently draw your chin back (like making a double chin).
3️⃣ Hold for 3–5 seconds.
4️⃣ Relax and repeat 8–10 times.

💡 Tip: Keep your gaze level — don’t tilt your head up or down.

29/07/2025

🧘‍♂️ Office Stretch of the Week: Seated Forward Fold

Long day at your desk?

Reset your posture and calm your nervous system with a simple seated forward fold.

✅ Sit tall on your chair
✅ Gently fold forward over your legs
✅ Let your arms hang or rest them on your shins
✅ Take deep breaths

This stretch eases tension in your back, neck, and hamstrings — perfect for desk workers!

22/07/2025

🌟 Office Stretch of the Week: Neck Roll 🌟
Stiff neck from too much screen time? Try this gentle stretch to ease neck tension and improve mobility.
✅ Reduces stress
✅ Improves circulation
✅ Great for desk workers

Tag a friend who needs to roll it out 👇

17/07/2025

"Introducing Ava – Book Appointments Anytime!" -

Now, whether it's early morning or late at night, you can call us anytime and get help with your appointment — even when the front desk is closed.

15/07/2025

Do your ankles ever feel stiff from sitting too long? Try this simple stretch — ankle circles!
It’s a tiny movement that can make a big difference in comfort and circulation.

👟 No equipment
⏱ Just 1 minute
🦶 Great for long meetings or flights

📋 Instructions:
Sit tall with both feet flat on the floor.

Extend one leg out in front of you slightly (heel resting on the ground).

Slowly rotate your ankle in a circular motion — 10 times clockwise, 10 times counterclockwise.

Switch legs and repeat.

💡 This stretch promotes ankle mobility and boosts circulation — especially important if you're sitting for long periods!

08/07/2025

Feeling compressed at your desk? Try our Overhead Side Reach!
This one’s great for easing tension in your sides and shoulders — plus it feels amazing after long hours of sitting.

📋 Instructions:

1. Sit or stand tall with feet flat on the floor.

2. Raise your right arm overhead and gently lean to the left.

3. Keep your left hand resting on your chair or hip for support.

4. Hold for 20–30 seconds, breathing deeply.

5. Repeat on the other side.

💡 This stretch opens up your sides, shoulders, and upper back — great for posture and lung expansion!

🌬️ Breathe deeply as you stretch.