Leaders in Physiotherapy and Physio-led Exercise


Calf raises

Calf Strengthening

February 5, 2021

Calf/heel raises are a great low impact way of strengthening your calf muscles. Calf strength is particularly important for runners or people doing high impact exercise. So why are strong calf muscles important? It results in better balance. It improves ankle and knee stability therefore reducing the risk of injury. It increases power in exercises that require jumping, hopping or…

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Harry’s 3 Must-Do Exercises For Every Cricketer

January 5, 2021

1. Medicine Ball Rotations   Core stability is essential in cricket and medicine ball rotations work to strengthen and activate the muscles that allow you to twist your trunk. Twisting is specific to both batting and bowling, so the medicine ball rotations will help you build the strength and power you need. Aim for 5-10 reps each side.     2.…

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Lower Limb Strengthening Exercises

December 30, 2020

Have you ever been told you have weak glutes or thigh muscles? These 12 exercises are ideal to strengthen your lower limbs, in particular thigh/quadriceps and gluteals which are important muscles for both hip and knee stability. Start with 2-3 of them and add them into your regular exercise routine. Benefits of lower limb strengthening: Injury prevention Improves balance Injury…

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Chemotherapy Induced Peripheral Neuropathy

December 14, 2020

Have you had chemotherapy and are you having pain, numbness or tingling in your hands or feet? Are you having trouble with things such as wearing sandals or sorting through your mail? Chemotherapy Induced Peripheral Neuropathy (CIPN) is damage to the peripheral nerves, which are located away from the spinal cord, such as in the hands and feet. This damage,…

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November 30, 2020

Exercise – Think short & effective Shorter periods of exercise, higher intensity Ways to do this: Reduce rest time, increase speed, increase weight, and reduce time         2. Get family involved Find a local hike near your Christmas vacation spot. Go for a family bike ride. You-tube can be a great resource for workouts such as yoga,…

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Hamstring Exercises

November 18, 2020

Level 1: Aim for 3x 15 reps, every 2nd day.  Theraband Hamstring Curl Bilateral Bridge Single Leg Bridge Tie a theraband around the leg of a table and pull against it as your bend your knee.   Push through your heels, activate your gluteals and lift your hips. Push through the one heel, activate your gluteals and lift your hips.…

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COVID UPDATE: Group sessions resume November 9th 2020!

November 2, 2020

As guided by the Australian Physiotherapy Association, our classes will be resuming Monday November 9th 2020! To ensure we are able to continue practicing strict hygiene measures and physical distancing of 4 square metres between clients, we will limit our numbers to three participants per class. We ask all participants to bring a clean towel to lie on and to…

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Do you Have Tendon Pain?

October 18, 2020

Tendinopathy is a failed healing response of a tendon and is one of the most common reasons a person will go to their GP with musculoskeletal pain. In the past, terms such as tendinitis and tendinosis were used to describe tendon injuries, however the term tendinopathy is now used to describe overuse in and around a tendon. One in ten…

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What Can I Do With My Spikey Ball?

October 2, 2020

As the name suggests, a spikey ball has pointy spikes on the surface of a relatively hard interior. They are used for self massage as they allow for quick release of tight/painful muscles by rolling over the trigger points. What conditions/injuries can spikey ball help to release tension in the muscle? Neck Pain Shoulder pain Upper back pain Lower back…

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8 Home Exercises During Lock-down

October 2, 2020

Is cabin fever starting to set in for you? Are you tired of hearing “coronavirus,” “lockdown,” and “positive cases?” Have you been dreaming about the days when we can laze by the beach or drink at a bar with few mates or pump some weights at the gym again? At InnerStrength of Bayside, we understand what you are going through.…

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Covid Update

September 21, 2020

We remain open and from September 28th 2020 we will be able to deliver face to face consultations which would prevent a significant deterioration in function that would result in an escalation of care needs (such as significant increase in pain or increased recovery time). If it is not urgent, we can consult via Online Video Consultation (telehealth) for both…

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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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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