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30 mins Pilates Class – Gain Strength & Tone

September 8, 2020

Filmed during Cancer Rehab Awareness Week 2020, this class was created to help raise the awareness of the benefits of Cancer Rehabilitation and the role of Cancer Rehab Physios in optimising the quality of life of people diagnosed with cancer. No equipment needed, just a mat and a rolled up towel or cushion for neck and head support. This session…

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Cancer Rehab Awareness Week Sept 7-13th 2020

September 6, 2020

Cancer rehabilitation is focused on improving the quality of life and experience of people who have been diagnosed with cancer. It is not focused on the disease, it is focused on people, and helping them get back to living. Many people emerge from treatment facing struggles far beyond their illness. Cancer Rehabilitation can help people living with cancer obtain maximal physical,…

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20 min Pilates Class – Stretch Your Back & Improve Posture

September 2, 2020

This class is perfect for those of you working from home or feeling tight from looking after young children. Suitable for all fitness levels, it will help loosen your back and improve posture. Take a break from the desk and work on your innerstrength with our experienced Clinical Pilates instructor Caitlin. Don’t put it off any longer!

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Have you been suffering from headaches since working from home?

September 2, 2020

Since the onset of COVID 19, working from home has become the new normal. This may have had a detrimental impact on your spine, in particular your neck pain and headaches. Sitting for prolonged periods of time encourages poor posture which places extra stress on the muscles, ligaments and joints as well as neural structures throughout the body. Working from…

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20 min Pilates Class – Get Moving!

August 31, 2020

Join our Physio Luci for the 20 min core workout below. This Pilates Class is suitable for all fitness levels. Options for use of a theraband given if you have one. As always, stop if you feel any pain, especially in your back or neck and consult your Physio. Share with family and friends Enjoy!

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Exercising during COVID

July 30, 2020

Have you started running or changed your exercise regime due to the  COVID shutdowns?   Starting any new form of exercise can be challenging and if not done  gradually it can cause injury. Overuse injuries or flare ups of old injuries  (such as tendinopathies, joint pain and muscle strains) are commonly seen during the early stages of taking up a new form of exercise.   Factors that cause these types of injuries are:  Incorrect footwear (size, fit, type)  Poor technique  Lack of warm up and cool down   Poor load management – going too hard to quickly!  Tips to get you exercising safely:  Ensure you have appropriate equipment and footwear that is the  correct size and provides you with the required support to ensure ideal foot  and lower limb alignment.  Do not embark on a new exercise regime if you are carrying an injury  without seeking advice from your physio or medical professional.  Start small and gradually increase your load, distance and speed.   Ensure to properly warm up and cool down.   What is involved in a proper warm up/ cool down?  An ideal warm up should take approximately 5 to 10mins and be targeting the specific muscle groups required for your type of exercise. The aim of a warm up is to gradually increase your heart rate and prepare your muscles for your session to help prevent injury.  Example of a running warm up:  Brisk walking or slow jog  Dynamic stretches: leg swings, lunges, calf pumps, mini single leg squats  If you are going on a more strenuous run you may also want to include some running drills/ sprints An ideal cool down involves approximately 5 minutes of low-level cardio (e.g. walking, slow jogging, cycling) helps to gradually lower your heart rate. After this period would be an ideal time to complete some static stretches is  required.   Do I really need to stretch?  While the evidence to support stretching is limited, there is a time and a  place for stretching and it may be beneficial for you. It is important to incorporate dynamic stretching into your warm up and if  you need to do static stretches due to an assessed muscle imbalance then it is best to do those following your cool down.   Things to note about stretching:  Dynamic stretches are movements such as leg swings, hamstring curls and lunges that move your muscles through their range without overstretching.  Static stretches must be held (no bouncing) for 20-30 seconds and should not be painful.  Ensure to stretch both sides.   Keep breathing! If you are experiencing any niggles or injuries or are having any issues after embarking on a new exercise regime, or just don’t quite know where to start,  seek guidance from one of our physios to ensure you don’t overdo it and set you up with a plan to reach your health and fitness goals!  Written by Caitlin Collenette, Physiotherapist

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We are hiring a full or part time Physio – Apply now!!

July 15, 2020

At InnerStrength of Bayside, we are a premier physiotherapy clinic with state of the art facilities and a large service offering. We specialise in Physio-led Exercise, drawing on the Clinical Pilates method, cancer rehabilitation (Pinc and Steel), pre and post natal care, dry needling and exercise rehabilitation. Our friendly staff remains committed to providing clients and the wider community with industry-leading physiotherapy…

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Covid Update

July 9, 2020

  We remain open during the latest August Stage 4 restrictions. Our face to face consultations can only occur if stopping or delaying treatment could result in a deterioration of your functional independence. If it is not urgent, we can consult via Online Video Consultation (telehealth) for both Physiotherapy and Physio-led Exercise. From September 28th 2020 we will be able…

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Are you going skiing/ snowboarding this winter?

July 3, 2020

      Winter is approaching and you may be planning a trip to the mountains to hit the slopes, but are your legs and knees prepared? Skiing and snowboarding are extreme sports and there are many injuries that can occur while on the slopes, some of these more avoidable than others. It is extremely  important to prepare your body as best you can to prevent injuries  specifically knee injuries such as ACL tears or ruptures, meniscal injuries and other  knee sprains and tears.   What you can do to prepare:  Your buttocks, quads and hamstrings muscles are all incredibly  important for both skiing and boarding. Ensure to work all of these  muscle groups in your preparation.  Ensure to include both single leg and double leg loaded exercises.  Don’t forget to work your core.  A strong core will make life easier for your legs, help with endurance on those longer runs and aid in injury prevention.  Do some cardio too! Cycling is a great way to build up the leg muscles while getting some cardiovascular fitness at the same time.  Train your legs for at least 6 weeks prior to hitting the slopes.  Ideal exercises:  Squats: both single leg and double leg  Jump squats  Lunges  Planks  When you are on the slopes:  Warm up, stretch and cool down.  Check your equipment is functioning properly e.g. bindings are set to your weight and height so that they will release when they need to.  Correct technique: if you don’t know, take lessons. It is harder than it  looks!  Follow Mountain safety signs! If you are carrying an injury or just  need some advice on how to best prepare your body for your  upcoming snow holiday, call the clinic on 8555 4099 to make a booking with one of our physiotherapists

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Have you got jaw pain?

July 3, 2020

Your temporomandibular joint (TMJ) on the sides of your face allows your  jaw to move up and down and side to side, so you can talk, chew, and yawn.Problems with your jaw and the muscles that control it are known as  temporomandibular disorders (TMD).   What causes TMD?   Direct injury to your jaw, head or face  Stress, which can lead to teeth grinding or clenching.  This puts a lot ofpressure on the joint.  Wear and tear of the joint  An uneven bite   What are the symptoms of TMD?    Pain in your face, ear, neck and/or shoulders, when you chew, speak,  or open your mouth wide  Locking of the jaw in a particular position  A headache around your temples  Clicking, popping, or grating sounds in the jaw joint when you  open/close your mouth or chew.  A tired feeling in your face  Trouble chewing or an uncomfortable bite   Swelling on the side of your face   What can you do to relieve symptoms of TMD?   Avoid grinding/clenching your jaw – Keep your teeth slightly apart as  often as you can. This will relieve pressure on your jaw. Dentists may assist in providing advice and management for this.  Avoid opening your mouth wide  Practice good neck and shoulder posture.  For example, avoid resting your chin on your hand or the phone between your shoulder and ear.  Learn relaxation techniques to help loosen up your jaw   Physiotherapists can assist in treating this condition by performing  manual therapy on the muscles and joints surrounding the  temporomandibular joint and neck.   Dry needling can also be a helpful treatment tool for this  condition.   If you would like to book a physio appointment for assessment and  treatment of your jaw pain, call us on 8555 4099 or BOOK ONLINE. 

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Tips for returning to the gym

June 29, 2020

If you’ve had 3 months off, it’s probably best to ease back into gym life! Start by lowering your weights and focus on building mind-muscle connections. Once you’ve got your form right, steadily increase back up to your normal weights. This will be great in maximising your gains and preventing injury! A guide may be to reduce by 50% and…

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How Does Trigger Point Dry Needling Help With Musculoskeletal Pain?

May 25, 2020

What is dry needling? Commonly also known as trigger point dry needling, it is a procedure where fine needles (finer than what is used for a blood test) are inserted directly into the skin and the muscle for therapeutic purposes. These may include relieving acute and chronic pain, improving muscle length, altering muscle activation patterns or assisting with sleep and…

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What our clients say

"Challenging personalised Pilates classes in a friendly and supportive environment. Thorough and professional physio services."

- Chris Arkey

"I have been doing clinical Pilates at InnerStrength of Bayside for more than 5 years and have always found the staff friendly and knowledgeable and the class environment friendly and inclusive. Highly recommended."

-Jasmine Evans

"The mums and bubs Pilates classes are fantastic at this clinic. Sings (who runs the classes) is wonderful at getting to know everyone's different needs and incorporating them into the class. It's a really friendly, supportive environment."

- Kate Brady