Flex Sports Physiotherapy and Clinical Pilates in Melbourne, Victoria, Australia | Physical therapist

Flex Sports Physiotherapy and Clinical Pilates

Locality: Melbourne, Victoria, Australia

Phone: +61 3 9670 7041

Address: Level 1/99 Queen Street 3000 Melbourne, VIC, Australia

Website: https://flexphysio.com.au

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25.01.2022 Last day celebration and smiles for Teagan. Teags - thanks for being such a wonderful member of the Flex team. You will be missed greatly by all. We wish you all the very best for the year ahead and look forward to hearing about your next adventures. See you soon

25.01.2022 Mat Motivation - 4 PT LEG AND ARM EXTENSION . This great exercise sequence shown by Michael is actually harder than it looks to do it right Its good for challenging shoulder girdle, trunk and pelvic stability and strength. Aim to push strongly away from the floor through your hands to keep your chest and shoulders from collapsing. Keep your lower abdomen drawn in and look for length as you extend your back leg. A key point to watch is that your stance thigh remains perpendicular to the floor. Try 5 reps each side of leg extensions, then to add a greater challenge, extend your opposite arm to leg and hold for 5-10s for a second set.

24.01.2022 New class on YouTube Join Ni for her 15min Relax and Unwind stretch class (link in bio) So many of you have been working harder and longer hours since working from home. Even more challenging can be the lack of time or motivation to do something active for yourself.... 15mins is all it takes to unwind and reduce tension....so give it a go! + subscribe to see when new vids are launched

24.01.2022 COVID-19 UPDATE With the return of Stage Three restrictions we would like to let you know that Flex remains open and here to support you. We are considered an essential medical service and continue to maintain high standards of hygiene, screening and patient care. . All of our in-clinic services remain available. However we also understand that not all patients may be able to attend their appointment in person during this time. If you are in this position we would like to continue to provide you with the quality care we are known for via our Telehealth Video Consultations for Physiotherapy, Myotherapy or Clinical Exercise (link in bio for more info on Telehealth).

23.01.2022 Wishing our wonderful Physio Fi the happiest of birthdays (for tomorrow)! We hope you have a lovely, relaxing and super fun birthday.

23.01.2022 NEW BLOG: Using household items to exercise . You might not be back into your gym yet, or perhaps youre not a huge fan of the gym and prefer home workouts anyway? Our Myotherapist Teagan has written a great blog (link in bio) on how you can use household items in your workout if you dont have any exercise equipment at home. Its simple, effective and uses things that all of us would have She has even filmed a sample workout with a written programme for you to try out - no excuses now ! For the full workout vid - check out the blog or our YouTube channel (link in bio).

23.01.2022 Happy World Physiotherapy Day Very grateful for our wonderful team doing their best to help keep you healthy, happy and moving pain free.

22.01.2022 NEW BLOG Our Physio Rosie will soon be offering Bike Fit and Biomechanics Assessments for cyclists . She has written a great blog on why a bike fit assessment can benefit all cyclists regardless of level. It also delves into common problems such as;... - Knee pain - Sore bottom on the saddle - Back or neck pain - Numbness Check it out via the link in our bio and if you’re keen for an assessment phone the clinic for more information!

22.01.2022 It’s beginning to look a lot like Christmas........

22.01.2022 A happy happy birthday to our wonderful Physio Rosie for this Sunday. We hope you have a great weekend of celebrations planned

20.01.2022 Mat Motivation Monday - CAT STRETCH . Dust off your foam roller and try out this beauty Cat stretch using a foam roller helps you smoothly glide in and out of this mobility exercise making it an easy and wonderful way to mobilise your spine. . Place your palms on the foam roller, lean towards it rolling it out in front of you while dropping your chest to the floor allowing your upper back to extend. Move to the point where your hips end up over your knees. Hold this stretch for 5-10s before reversing the action and rolling back up. Enjoy!

20.01.2022 Mat Motivation Monday - SCOOTERS . Building on from last weeks static lunge against the wall by Fiona, we bring you scooters using a sliding disc. Weight in the front leg, lean forward from your hips keeping your torso long and lower abdomen drawn in. That front glute, quad and calf will really be on with this one. If youre on carpet, pop your back barefoot on a plastic bag or container lid. If youve got wooden floors, just stick a sock on the back foot and away you slide.... . Tip: does it feel all quad and not in the glute? Move your stance knee back on top of your ankle with more weight into your heel rather than toes See more

20.01.2022 SINGLE LEG SQUATS . Building on from squats, a single leg squat is a great way to challenge lower limb strength and is often a staple rehab exercise for lower limb injury. . There are so many variations to choose from and Michael has selected just a few to demo ranging from fairly achievable (but still challenging) to very challenging! In particular watch out for Michaels grin when he manages to rise up from a full pistol squat after a few prior attempts ... . In regards to technique, aim for keeping your hips level and knee in line with your second toe/or pointing fairly straight ahead. Performing in front of a mirror is handy initially to ensure form is ideal. . Need some help with technique, extra motivation, or a personalised programme to help you stay on track with exercise? DM us or contact the clinic. See more

20.01.2022 Were almost through Womens Health Week . With all of the challenges weve faced this year, this week is a good reminder about how important it is to look after your health and well-being and make positive changes that can last your lifetime. . Womens Health Week is a nation-wide campaign centred around helping women to make healthier choices. Its not too late to check out the link in our bio for the info packed #womenshealthweek website with a special focus each d...ay and lots of stories from women around Australia. . Also to coincide with WHW, The Physiotherapy Research Foundation has shared this great infographic about the benefits of exercise during pregnancy . Take a look and for the full article check out http://ow.ly/ys6a50Bjs8P See more

20.01.2022 Mat Motivation - SIDE PLANKS . Following on from Matts plank variations, Rosie guides us through some advanced side plank options. Side planks are amazing for building shoulder, trunk, oblique abdominals and lateral hip strength. Its a global body workout ... Try these super challenging variations: - Side plank hold with arm up - Thread the needle - Top leg abduction & hip flexion Key points: keep your whole body in line with waist lifted away from the floor. With any add on variations stay strong through your shoulder, core and hips. Enjoy!

19.01.2022 Training continues for Naomi for Run the Rock half marathon in 9 days! Naomi clocked 16km along the Yarra at sunrise, followed by a yoga sesh at one of her fav studios @moveyoga

19.01.2022 PUSH UPS . Such a home workout staple which challenges your core and upper body. Check out these variations by Matt that are simple to do anywhere. Make sure you only lower to the depth where you can control neck, shoulder and lower back positioning. .... Extra tip; if your hands are higher than your feet eg hands against a wall, kitchen bench, or hands on a box as Matt shows - itll be easier for your upper body. If your hands are the same level as your feet or lower as Matt shows with his feet up on a box - itll be much harder See more

18.01.2022 ADVANCED PUSH UP VARIATIONS If you’re getting pretty good with your push up strength and are ready for a challenge, take a look at these killer variations - courtesy of our Myotherapist Matt. Options shown:... - Alternate hands - Lateral hand step (start with hands closer to each other) - Diamond hands - Lateral step with object See more

17.01.2022 We are feeling very spoilt in the clinic at the moment! A big thank you to some thoughtful clients for the branded shortbread and flowers!

16.01.2022 Flex is still here for those of you who may need our services for essential care. Take a look at some of the frequently asked questions about Physiotherapy during this stage 4 lockdown period If you have any other questions, please reach out to our wonderful front desk team on 9670 7041 or [email protected]. @ Flex Sports Physiotherapy and Clinical Pilates

15.01.2022 Mat Motivation - SQUAT VARIATIONS . Squats dont have to be the same every time.....shake up your strength programme with these challenging squat variations shown by Matt. . Options to get the ... - squat pulses - squat jumps - squat lunges . Technique tips Remember to choose the stance width that works for you and move to the depth you can control. Its also important to keep your chest lifted, and maintain even pressure through both feet. Have fun! See more

15.01.2022 It has been 2 years of having this wonderful and talented Physio working alongside us all. Thanks for being such an awesome member of the team Rosie!

15.01.2022 REHAB PROGRESS: Teagans thumb . In January our Myotherapist Teagan fractured her ulnar sesamoid bone in her left thumb from a cricket injury. After conservative management wasnt successful, she underwent surgery mid May to remove inflamed tissue and the fractured bone. This great comparative video shows Teagans progress at 3 weeks and 6 weeks post op in regards to her mobility. Shes currently 8 weeks post op and is continuing to work on mobility especially around the... scar site, along with functional strength like holding drink bottles and ball squeezes. Were missing her dearly but we know just how important injury rehab is . Keep it up Teagan! See more

14.01.2022 CLINIC UPDATE : Pilates group classes are back in full swing! We are now running our clinical exercises classes as per our previous schedule with our usual 3 on 1 class structure. Were very happy to be welcoming our clients back into their regular classes. To keep us all happy and healthy we continue to use our screening and cleaning protocols and will; - keep our reformers, clients and equipment appropriately spaced apart - thoroughly clean all equipment after each class an...d during as required - encourage all clients to wash their hands before and after their class We look forward to getting back on track with your health goals!

13.01.2022 Mat Motivation - WALL LUNGE . What a fun way to make your quads and glutes light up! This one will seriously set them on Teagan shows you 3 options: - Dynamic lunge ... - Pulses - Hold the lunge and rotate torso . Key tips: Place back foot on the wall in line with your bottom. Keep your torso slightly hinged forward from your hips so its in line with your back thigh and moving at a diagonal to and from the wall. Work through 10-15 of each and for an extra challenge, string it all together. See more

12.01.2022 This week we’re celebrating 1 year at Flex for Jen and 4 years for Fiona! You’re both such wonderful members of the team and Flex is lucky to have you

11.01.2022 Mat Motivation - SWIMMING SERIES . For some, the idea of going for a swim in the middle of winter sounds crazy, for others (like Fi) you might be desperately missing the feeling of diving into the water with the steam rising off the pool on a chilly winters morning! To help keep you working the shoulders and glutes through lockdown, this swimming series will challenge the posterior sling muscles of the body . Part 1 is a single arm lift and lower, focusing on keepin...g the shoulder blade wide on the ribcage rather than hitched up to the ear. . Part 2 is a single leg lift, focusing on engaging the core so the lower back doesnt over-work and fall into a "U" shape. The majority of the work for the leg lift should come from the glutes, while keeping the knee straight. . Key tip: if youre finding it hard to keep your knees straight, try stretching both of your hamstrings and hip flexors beforehand to allow for better activation of the glutes. See more

10.01.2022 FLEX CLINIC UPDATE As of today, all previous restrictions for Physiotherapy services have now been lifted All individual Physiotherapy and Clinical Exercise services are on the cards for anyone who might need us so feel free to book either online, by phone 96707041 or email [email protected].... We were hoping to bring you good news regarding reinstating our Myotherapy and Remedial Massage services but are currently awaiting clarification from the DHHS of when this might be. Group Clinical Exercises classes are still on hold for the time being. As we open further services we will continue to follow all guidelines and protocols regarding pre-appointment Covid screening, clinic cleanliness, wearing masks, and washing hands upon entering and exiting the clinic. If you have any questions regarding the latest clinic update, please feel free to reach out.

10.01.2022 Unicorn mask for the birthday boy! A happy happy birthday to our Myotherapist Matt . Its a great day when theres cake for breakfast.....we love your birthday style @ Flex Sports Physiotherapy and Clinical Pilates

09.01.2022 Flex is still open and here for you! All of our in-clinic services are available, as well as Telehealth video consultations for Physiotherapy, Myotherapy and Clinical Exercise. If you have any questions, please feel free to reach out to our wonderful front desk team on 9670 7041 or email [email protected].

09.01.2022 Mat Motivation - CURLS CURLS CURLS . Curls, chest lift, crunches......many names but one outcome.....abs on Building on from curls with feet flat, table top provides greater challenge with these variations keeping it interesting ... Start with curls + legs at table top Curl + alternating leg extension Curl + reverse leg extension . Points to watch for - keep your chin tucked, elbows relaxed, lower back neutral and aim to lift from your chest. Try a set of each until you feel that good burn!

09.01.2022 SNEAK PREVIEW: VIRTUAL STUDIO . Want to keep moving over the Christmas break? Our virtual studio is up and running with some running strength classes ready to go! Despite being designed for runners, these classes are also well suited to anyone wanting a decent strength workout. . Take a look at the link in our bio for all the ins and outs of how it works. Sign up or stop your membership whenever it suits!... . More classes will be coming in the New Year for Pilates, Recovery, Mobility and Strength classes so stay tuned. Workout when you want and where you want. Move with Flex

09.01.2022 Whether you are able to visit us in person or via a Telehealth Video Consultation, our superstar physio Rosie has a couple of appointments available today. To book call 9670 7041 or visit flexphysio.com.au

08.01.2022 MYOTHERAPY IS BACK As of tomorrow, all Myotherapy and Remedial Massage services will be back in action. You can now book online (link in bio) or by giving the clinic a call on 9670 7041.

08.01.2022 POWER BAND CRAB WALK How good are power bands?! Similar to therabands, they come in different resistances based on colour and help add some seriously good resistance to an exercise. Monique, our brilliant Myotherapist (who is also almost finished her degree in Exercise Physiology ) shows you how to use a power band for a crab walk. The crab walk is fab for challenging your glutes, lateral hip muscles and quads ... For an advanced twist, cross the band, pull it to the outside of your elbows and hold it with palms up. Not only will this increase the challenge on your legs but it will also challenge you to keep open through your chest and ensure your posture is on point. Key things to aim for: Bend knees Hinge at hips Maintain neutral spine Minimise trunk sway from side to side Maintain same distance between each step to keep the tension on Stay tuned for more power band goodness See more

08.01.2022 REFORMER PILATES ROWS Take a look at some rows in action! Michael takes us through multiple variations of how we challenge our clients with row exercises on a reformer. Great for:... Postural and upper limb strength Trunk and thoracic mobility (if adding rotations) Oblique strength(if adding rotations) Core stability To decrease your base of support and challenge your core move into a kneeling lunge position OR for more stability try sitting on a box. If you’re interested in Clinical Pilates and how it might benefit you, feel free to reach out to our wonderful team on 9670 7041 See more

07.01.2022 Mat Motivation - SLIDING LONG LUNGE . Another fun sliding based strength exercise to build on from scooter. This will challenge all of your muscles in that front leg, especially quads and glutes. As you bend through your front knee, slide your lengthened back leg out behind you, allowing your torso to hinge forward from your hips - the aim is to keep your trunk in line with your back leg, front knee facing forwards and hips level throughout. To add a challenge laterally,... try a diagonal slide back and also a direct slide out to the side for a skater lunge. This will really challenge your hip stability To mimic what Niia is doing with the sliding disc, pop a sock on your back foot if youve got wooden floors OR place your barefoot on a plastic bag or container lid if youre on carpet. See more

07.01.2022 Mat Motivation - SINGLE LEG BRIDGE . There are so many options with a single leg bridge but Niia shows a few you can try without the need for equipment. This kind of exercise helps to build hamstring and glute strength and is so easy to add into your home workout. . We like to teach a segmental roll up in the bridge which means you initiate the movement by tilting your pelvis backwards gently flattening your lower back to the floor, engage your glute and roll up one vertebra... at a time keeping your hips and pelvis level. While it helps to control the movement its also great for spinal mobility. . Options: single leg bridge with opp leg table top lower down from single leg bridge with opp leg straight hold single leg bridge up while sweeping top leg up and down A set of each and youre good!

07.01.2022 Mat Motivation Monday - HOVERS & PLANKS . Warm up into a workout 4 point kneeling hovers are a great way to switch on and challenge abdominal engagement, trunk and shoulder girdle strength. Its perfect as an exercise on its own or as a warm up for further abdominal or 4 point kneeling work. Keep your chin tucked, push away from the floor so you dont sink through your shoulder blades, draw your lower abs and pelvic floor in, hover and hold. Go for 10 reps, 5-10s holds. ... Want to progress? Start with your hands further in front before you hover and shift your weight forwards into a full plank. Reps or holds - your choice See more

07.01.2022 FLEX CHRISTMAS OPENING HOURS . Flex will be closed from December 24th until January 3rd. Give us a call if you need us before Christmas, otherwise we will look forward to catching up from the 4th of Jan! We hope you all have something special and restful planned for the upcoming holiday period.

07.01.2022 EXERCISE DURING PREGNANCY Encouraging and maintaining physical activity in pregnancy is incredibly important. Read on for the advice we give to our clients! Women with uncomplicated pregnancies should be encouraged to engage in aerobic and strength-conditioning exercises before, during and after pregnancy... Aim for at least 20-30min on most days of the week (time, energy and life-dependent!) Exercise at a moderate intensity. The talk test is one way to measure, where as long as you can carry on a conversation while exercising, you are unlikely to be over-exerting Bear in mind that your exercise routine may need to change or be modified because of normal anatomic and physiologic changes to your body and foetal requirements Don’t be afraid to try something new (within reason) - if it is specific to your body and needs, and guided by knowledgeable professionals you trust, start to implement gradually and see how you feel The Flex team has great experience in guiding pre and post natal women through clinical exercise. Our classes are challenging and always modified for your fitness and strength level. They’ll be sure to keep you fit throughout your pregnancy preparing you for labour and beyond. See more

05.01.2022 Big happy birthday shout out to Naomi today! We hope you have a wonderful day celebrating.

04.01.2022 Gyms and exercise studios are back open, a big woohoo!! We know it has been tough to keep active while gyms have been closed and your strength and exercise routine may have suffered as a result. Its important to make sure that you look after yourself when getting back to your usual gym routine so check out our 4 top tips (swipe ) to minimise injury risk. @ Flex Sports Physiotherapy and Clinical Pilates

03.01.2022 Mat Motivation - THREAD THE NEEDLE . Lets start the week off right with a mobility exercise for your upper back and between your shoulder blades. Its such a common area to get stiff and tight, but its also easy to move and stretch if you know what to do! Thread the needle can be done with or without a foam roller but the roller helps glide you through this movement seamlessly. .... As Michael shows, start with hands under shoulders, knees under hips and roller alongside you. Thread one hand along with the roller and bend a little through your supporting elbow. Make sure you dont shift your weight sideways, instead aim to rotate your chest towards the roller as your arm rolls along it. As you bring yourself back to neutral counter the movement with a rotation up to the other side. Youll feel great once youve tried this both sides! See more

03.01.2022 Mat Motivation - PLANKS . Planks......they can be done anywhere, no equipment needed and theres lots of options to make things a little more interesting. Matts variations build on from Rosies Hovers and Planks from last month and will make you work that little bit harder. Key points to watch are that you remain strong through your shoulders, keep your ribcage lifted and maintain length through your spine, ensuring that your hips or lower back dont sag. If youre adding o...n shoulder or toe taps, the aim is to keep as stable as possible, limiting sideways motion or rotation through the hips as much as you can. Stay tuned for more side plank options coming soon See more

03.01.2022 In the clinic today we are celebrating Flexs 12th birthday! We are incredibly proud of the community of wonderful clients we have grown over the years. We are so grateful for all of your continued support. Time to celebrate with this delicious looking (and smelling) cake from Seedling

03.01.2022 SQUATS . Some strength inspiration for you! A squat is one of those ideal strength exercises; it hits a few different areas all at once and its a functional movement that we normally perform often throughout our day. .... There are multiple variations to a squat but Matt shows you 4 options you can do at home (or the gym), with or without equipment. Choose a stance width comfortable for you, squat to the depth you can control and apart from normal muscle fatigue, these should be pain free! . Need some help with technique, extra motivation, or a personalised programme to help you stay on track with exercise while working from home? Weve got lots of options, from online exercise programmes, to in clinic classes or sessions, and even online exercise classes. DM us or contact the clinic for more info See more

03.01.2022 PILATES GROUP CLASSES RETURN TOMORROW Woohoo we cant wait to see our in-clinic group classes reinstated tomorrow. We’ve missed you all and are looking forward to getting you moving! Swipe across to see a few handy tips to prepare you for your class.... If you’re keen to attend a group class and haven’t yet organised it, reach out to our friendly team on 9670 7041.

03.01.2022 Strength Motivation - LATERAL LUNGES Strength should never be just in one plane of motion, you want to make sure you are challenging your whole body in all different directions, with pushing, pulling, bending, lifting, rotating and moving laterally. The options are endless! A lateral lunge is a nice way to progress your standard lunges and challenge your core stability, lateral hip and glute strength, and inner thigh mobility. Ni shows us a couple of variations loading up a l...ittle more with each option Options shown: Body weight lateral lunge Lateral lunge with one free weight Lateral lunge with two free weights Modify your reps/sets based on the load used. Aim for a nice hip hinge/squat motion in the lunging leg and ensure your knee stays open in line with your foot and torso remains centred.

02.01.2022 Excited to share some awesome news A big congratulations to our wonderful Physio Fiona on her recent engagement to her partner Raph. They were able to celebrate during a nice long weekend away and have enjoyed sharing the news with their family and friends. All of us at Flex are so happy for you both.

02.01.2022 Mat Motivation - 4 POINT LEG WORK . Heres a few more variations for you to try in 4 point kneeling to challenge your glutes and hamstrings. . Options:... - straight leg lift - bent knee hip extension - clams . This sequence shown by Michael will engage your shoulders, core and posterior chain strength. The big challenge is to stay strong through your shoulders and core, and aim to prevent your hips and trunk from shifting sideways when you extend a leg. Try 10-15reps of each See more