Open Mon-Sat · (03) 9859 5059 · BOOK online OR call Reception
Open Mon-Sat · (03) 9859 5059 · BOOK online OR call Reception

Dr Tristan Joss - Osteopath

In my opinion it’s the best time of year, nicely planned public holidays, everything slows down while half of Melbourne descends on the beachside towns for a few day/s week/s Month/s? of relaxation or activity in the sun.

Depending on our jobs or normal activity throughout the year, we can end up doing things our bodies are not used to. Some people who have a more sedentary job and sit at a computer for most of the year, might like to get out and do 10+ km bike ride every day which may result in a bit off stiffness and tightness in the body. This increased activity of course is great and we want to encourage everyone to be active.

 The reverse also happens when someone who normally has an active or physical job might decide to sit on the couch and watch the cricket for a couple of weeks while they’re not working, this may also result in some stiffness through the body.

As with most things in life, a nice balance is necessary. So, get out and do things while the sun is out but also giving your body and of course your mind a rest.

To help keep the joints mobile and limber we have developed a great exercise that you can do anywhere! Our seated COGS exercise can be done while sitting on the couch watching a movie, while waiting on the hard part of the sand with a cricket bat while you cousin is taking a 50-meter run up ready to bowl a bouncer at your head, and even while you’re in the car stuck in traffic waiting to get to Portsea.

This exercise promotes holistic movement between your pelvis, ribcage and skull.  Each part moves in a tilting fashion around an invisible pole. Looking side-on, the poles are basically a skewer through your Left to right sides at the ear, middle of the rib cage and the hips.


Sitting on a chair/couch/car seat (with your hip higher than your knees, and preferably with a back rest,) with at least 2 points of contact, ribs again the back of the chair, your sitting bones, and bonus if there is a head rest where the skull can contact.  Keep the 2 or 3 points of contact the entire time and go to where you are comfortable! The back of the head is usually the tricky one to keep against a surface.

Movement 1. (M1) – (flatten neck to wall)
  • Stretch the abdominal muscles between the front of the rib cage and your pubic bone
  • Bring your chin towards your chest- making a double chin
  • Breast bone rotates up to the sky
Movement 2. (M2) (flatten low back to chair)
  • Bring your pubic bone closer to your belly button
  • Point chin towards the sky
  • Breast bone straightens and is draw down

Repeat daily for 2-3 minutes

Contact Info

Phone : 03 9859 5059

Shop 3/74 Doncaster Road, Balwyn North 3104

The Village – Balwyn North