GROUNDED physio & pilates | Therapist

GROUNDED physio & pilates

Phone: +61 439 896 845

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25.01.2022 Grounded has never been a more appropriate name, first grounded with kids and now were grounded with Covid. During this time Grounded Physio is still open, completing sessions at your home or on Zoom, with everything we need to fix that niggle, build your strength or guide your exercise plans post baby. Appointments via call, text or online booking.

22.01.2022 The spikey ball. Voted best all rounder of physio props. Pros: a great way to reduce muscular tightness, can easily fit into your bag for work/travel, you can moderate the pressure by using more or less body weight to press, it works well across the entire body. Using it in the gluteals is very popular (it can help with sciatica! get one, quick!), its also great around your shoulder blades (back) and in the pecs (front). Can feel amazing on the soles of your feet, and front of hips. Cons: it may hurt like hell to begin with (it gets better, I promise!), pets and children will love the new toy so you wont be able to find it when you actually want it.

21.01.2022 Streeeeeeeetch and open up those hips after a long week. This hip flexor stretch feels particularly good if youve been spending time sitting or youve been busy carrying around a growing belly, or both! Focus on tucking your tailbone under to really get into the front of the hip, you can also add in a reach to the sky with the arm of the same side, this creates even more length. Breathe deeply and hold each side for 30 seconds.

19.01.2022 Twist your spine. Learning mobility exercises for your spine helps maintain movement and strength, preventing injury.

16.01.2022 Grounded has never been a more appropriate name, first grounded with kids and now we're grounded with Covid. During this time Grounded Physio is still open, completing sessions at your home or on Zoom, with everything we need to fix that niggle, build your strength or guide your exercise plans post baby. Appointments via call, text or online booking.

16.01.2022 This is the face youll find at your door when you book a session with Grounded. It can feel a little strange having a stranger in your house, so consider this a heads up so there are no surprises. Now, when you hear a knock at the door youll know its just me, Evie, showing up to give you the TLC you deserve. See you soon!

12.01.2022 Are you feeling your gluteals working when you squat? Do you ever focus your attention to what muscles are actually working when you squat or are you just focused on counting down the reps? Knowing where youre supposed to feel an exercise is a big thing I speak to clients about, as this knowledge means youll find better form and feel the strength gains. Often a squat can be very quad (anterior thigh) dominant, to encourage more gluteal activation I use a little trick of squeezing a ball between the knees to engage the adductors (inner thigh), this can help to wake up the gluteals and completely change what the exercise feels like. Give it a go at home, grab one of the kids balls, a rolled up beach towel or folded cushion all work well.

11.01.2022 This is the face you'll find at your door when you book a session with Grounded. It can feel a little strange having a stranger in your house, so consider this a heads up so there are no surprises. Now, when you hear a knock at the door you'll know it's just me, Evie, showing up to give you the TLC you deserve. See you soon!

05.01.2022 Get your body moving again, under the watchful eye of your biggest fan.

04.01.2022 Pelvic floor exercises are done well if they involve both a squeeze AND a lift. Often the squeeze is the focus and the lift is forgotten. When you next practice your pelvic floor exercises do it in sitting and leaning forward, so you can feel your perineum pressing on the seat. Now, to engage your pelvic floor imagine you are stopping passing wind, then the flow of urine, then lift up so you feel the perineum pressure on the seat getting a little lighter. It is very important that at the end of the muscle contraction you feel the area completely relax. Try 5-10 repetitions of 5-10 second holds, making sure you arent bracing your legs, gluteals or ab muscles. Keep breathing!

02.01.2022 One part of getting back into exercise that is often overlooked is making sure youve got a sports bra that fits well. Its very likely that the bra that fit well before your pregnancy isnt doing the best job anymore. An investment in a well fitted bra, along with timing your exercise to be post feed if currently breast feeding, is the best way to minimise pain and maximise support while exercising.