Nicole Weir Physiotherapy in Sorrento, Western Australia | Physical therapist

Nicole Weir Physiotherapy

Locality: Sorrento, Western Australia

Phone: +61 8 9243 7936

Address: 29 Barranjoey Way Sorrento 6020 Sorrento, Western Australia, WA, Australia

Website: http://www.nicoleweirphysio.com.au

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• Medical and health
• Physical therapist

23.01.2022 How lucky are we to have Little Nelson right on the door step of our Healthy Mums for Bubs fitness classes. Our physios, mums and volunteers LOVE getting their coffees, smoothies, and delicious healthy treats after their post natal classes. Classes on Wednesday 10:45am and Friday 9:30am. Currently taking bookings

22.01.2022 We are currently taking enrolments for our next block or Baby Splash and Mums AquaFit classes are Stateswim Whitfords and Stateswim Osborne Park (starting weekend beginning 12th October). Places are limited so get in early to avoid missing out. Comment or Pm for more info

21.01.2022 One of the fabulous topics addressed at this year’s National Conference on incontinence #ncoi2020 has been weight training in women and the impact on pelvic floor. I love strength training so was particularly interested in new research coming through. What is apparent is that so much more research needs to be done but in the couple of studies that were presented, there was not an increase in pelvic floor symptoms in women who regularly weight trained. That’s exciting!!

21.01.2022 Last workout this morning before surgery was bitter sweet - my uterus was having a final hoorah with awful cramps but I wanted to make the most of it. Lucky I had my gorgeous daughter - training buddy and motivator with me to keep going! I’m going to miss the gym

21.01.2022 Have you ever felt intimidated walking into a gym environment and unsure what to do? If you would like to learn how to safely lift weights with correct technique and open up your exercise options at the gym, Amber Land Performance Centre can teach you high. Highly recommend her

21.01.2022 So today was my first day back at the gym (7 weeks post hysterectomy). Mixed feelings today. Whilst it was great to move my body again I have to admit it was really frustrating lifting very light weights . It is exactly what my body needs though and it is just the first step towards returning to my usual gym program. Feel free to ask any of your post gynae exercise questions in the comments or PM me

21.01.2022 CHOOSING THE RIGHT CARE PROVIDER has been such an important step for me leading up to a hysterectomy. My gynaecologist is Dr Jade Acton at Western Australia Gynae and Surgery. I have already had some procedures with Jade and have always been thrilled with her because apart from being incredibly professional and skilled, she listens, she is kind, she is thoughtful and compassionate and I feel she has truly taken the time to understand my needs (physical, emotional and psycho...logical). She empowered me to make my own decisions and was clear and concise when I asked her questions. After my pre-op appointment I walked out feeling so at ease with my decision and confident to take this on I prepared a list of questions for Jade (Although most she had answered without me having to prompt her) at this appointment. These might be some questions you may like to ask your gynaecologist. was there any specific preparation she would like me to do before surgery what surgical approach would she be using did she forsee any complications and how would they be managed how long would I be in hospital what would she expect in terms of recovery 1 week, 2 weeks, 6 weeks and 12 weeks when could I start pelvic floor exercises when could I start on a stationary bike at what stage did she expect me to be lifting weights at full capacity again when could I drive when could I get back into the pool when could I work again, and should it be a graduated return I was very pleased to see that Jade was a strong advocate for women’s health Physiotherapy involvement before and after surgery I hope you find this useful!

20.01.2022 Today in #WomensHealthWeek2020 the focus is on your internal health - bladders, bowels and pelvic floor. I love this stuff!! We should all be in tune with the ‘goings on’ of our pelvic organs, be able to recognise when there is an issue and know where to get help. Find out more https://www.womenshealthweek.com.au/the-week/wednesday

17.01.2022 Congratulations Mum - you are inspiring and shaping your child’s current and future activity levels. Keep moving!

16.01.2022 How beautiful is this?! Have you caught a moment as precious as this on video?

15.01.2022 Part 2 (free weights): A few of you have PM me this week asking what kind of exercises I was doing in the gym this week and what would be suitable for them when first returning to exercise af their gynae surgery. I have done a time lapse of my workout this morning. I also started the workout with 15 minutes on the bike on a interval hill program (less intensity and speed than prior to my surgery). I also finished it with 15 minutes on the floor doing pelvic and hip stretches,... pelvic floor exercises and pelvic floor relaxation. You will see through my workout that I check my belly to make sure it is not rising with the resistance (caused my too much pressure inside your belly) and I’m also conscious that there is no downward pressure through my vagina. At times I reduce my resistance if I have felt either of these. This is the workout that it right for ME at the moment. We are all different. I have had my post surgery check from my gynaecologist to ensure healing and with the wonderful pelvic health physiotherapist Judith Thompson from Body Logic Physiotherapy so I am aware of what is going on internally and can adjust my workout accordingly. I would strongly encourage you to do the same so you can ensure your workout is safe for you too See more

14.01.2022 LOOKING AFTER YOUR BOWELS before and after gynaecological surgery is really important so you minimise strain in the area. Fortunately this is not something I need to worry about! However, some things you can think about implementing are: having enough fluid having enough fibre (fruits, Veges, whole grains)... ensuring good toileting habits such as waiting for an irresistible urge, having your feet supported on a foot stool, leaning forwards, relaxing your belly and pelvic floor and not pushing or straining There is a chance I will be having an abdominal incision with my hysterectomy so I will be using a folded up towel to support my tummy to assist relaxation Have you ever watched the unicorn squatty potty video? It is such a fun look at why raising your feet whilst sitting on the toilet is so beneficial https://youtu.be/YbYWhdLO43Q

14.01.2022 Ladies, Do you need a reminder about how strong you are? Be uplifted by the awesome performance. We should celebrate being a woman and all we can do more

13.01.2022 It is now three weeks after my hysterectomy and yesterday I drove!! It was great to be moving under my own steam again. From a physical point of view, to be able to drive after your surgery I would recommend you are able to slam on your brakes and turn quickly pain free. Check with your insurance company as well that you are able to drive. Most will be comfortable as long as you have your surgeon’s clearance. Most of all, ask yourself this question ..... if I was to have an ...accident, could I honestly say that I could do everything physically possible to avoid it? The last week I had a little hiccup with a wound infection. But thanks to the great care of my specialist and my GP I am on the correct management and things are improving. I’ve had to cut back a little on my walking program but really looking forward to getting that back on track now the infection is under control

13.01.2022 Don’t miss out on these beautiful bonding classes with your baby! We only have a few places left in our Baby Splash and Mums AquaFit classes for this year PLUS we have opened bookings for January 2021. So get in early to avoid being really disappointed. Classes at Whitfords, Osborne Park and Wanneroo

13.01.2022 So, it’s one week after my hysterectomy and I thought I should give you an update. My recovery is going very well. I have been building up my walking every day and today I made it to Little Nelson (which was definitely one of my first goals) - I know all the mums in our fitness classes know exactly where that is! Loving my SRC Health Surgical recovery shorts. Definitely making walking easier. Thank you all for your well wishes, flowers, cards, gifts (and Krispy Kreme doughnuts for my fam - you know who you are girls ). I have been blown away by the kindness and thoughtfulness of my clients

11.01.2022 It is now three weeks after my hysterectomy and yesterday I drove!! It was great to be moving under my own steam again. From a physical point of view, to be able to drive after your surgery I would recommend you are able to slam on your brakes and turn quickly pain free. Check with your insurance company as well that you are able to drive. Most will be comfortable as long as you have your surgeon’s clearance. Most of all, ask yourself this question ..... if I was to have an ...accident, could I honestly say that I could do everything physically possible to avoid it? The last week I had a little hiccup with a wound infection. But thanks to the great care of my specialist and my GP I am on the correct management and things are improving. I’ve had to cut back a little on my walking program but really looking forward to getting that back on track now the infection is under control

11.01.2022 What does your pelvic floor face look like? I’m now nearly 5 weeks post hysterectomy and have just started my pelvic floor exercises. As I have not had any bleeding my gynaecologist was happy for me to start between the 4-6 week mark. My focus at the moment is to rebuild the relationship between my brain and pelvic floor and get them talking again. I’m also concentrating on full relaxation of my muscles as I feel they are a little bit tight. So, my program at the moment is...: 60-70% maximum strength 4 second hold (increased from 3 seconds last week) 6 second relaxation 10 reps 2 x day (increased from once a day last week) It is so important to be assessed and guided on your individual pelvic floor training program after your surgery to know you are working towards your recovery goals. See more

10.01.2022 I love to keep up to date with current knowledge so I can offer you the best possible service. This week and next I am attending the National Conference on Incontinence #ncoi2020 - albeit virtually! There has already been some fantastic presentations on bladder health and pelvic pain already, but I am particularly looking forward to today’s presentations with a focus on exercise. Keep an eye out for some info updates on what I have learnt over the next week

10.01.2022 Our gorgeous Nanny Annie is celebrating her birthday today!!! Annie, we hope you have a wonderful day and feel as special, spoilt and valued as you make all of us feel

10.01.2022 Don’t miss out - limited spaces left in Our post natal fitness classes Healthy Mums for Bubs for term 4 (starting week beginning 12th October) Wednesdays 10:45am or Friday 9:30am Seacrest Community Sporting Facility, Sorrentorun by women’s health physios rebates from health fundsbabies and toddlers welcome with volunteers available to help with themcomment or Pm for more info or for bookings

10.01.2022 Want to get funky with your workouts? Check out these gorgeous creative yoga mats from Bit of a Stretch. These brand new products have been designed by one of my daughter’s previous basketball coaches during her lockdown in Victoria. What a way to focus on a positive during challenging times!

09.01.2022 It has been wonderful this week to have Natasha back on board in the Healthy Mums for Bubs and Baby Splash classes while I am having some time off. Tash was one of the very first physios that worked for me and has come back to help out (even though it is her only day off from her job at Joondalup Hospital). I am so grateful and know that my clients are getting a fantastic service from her.

09.01.2022 I feel so special when I get messages like this from beautiful clients like Bobby and his mum Chelsea. I wonder if they realise how lucky I feel to be able to share the experience with them? I sure will miss Bobby’s splashes

09.01.2022 Aren’t these exercise/yoga mats just gorgeous! With Christmas not that far away, don’t you think they would make awesome presents

08.01.2022 As long as it works!!

08.01.2022 BLADDER BEHAVIOUR was another issue I have addressed before surgery Due to my enlarged uterus, I have had some extra pressure on my bladder which has caused some urgency so I was keen to try and investigate my bladder habits some more to see if I could try and improve them a little before my surgery too I completed a bladder diary over three days. Bladder diaries provide your Physio with such valuable information about your bladder like what your fluid intake is like, if y...our bladder recognises fullness appropriately, if you empty your bladder well and if any other factors may be affecting your bladder among other things. Obviously at this stage I can’t change the impact my uterus is having on my bladder, but I have increased my water intake, reduced my caffeine and practiced some bladder calming strategies to improve how my bladder is working at the moment

08.01.2022 DON’T MISS OUT - we are nearly full!!! Our term 4 Healthy Mums for Bubs fitness classes start at Sorrento this week - Wednesday 10:45am and Friday 9:30am. Only a couple of spaces left If you want to exercise safely and effectively after your baby or are looking for a non judgemental and fun environment to work out in where your baby and/or toddler can come along AND can get a rebate from your health fund, PM or comment. But don’t waste time - These spaces will be filled quickly

07.01.2022 Hats off to all the pregnant mummas that are exercising

07.01.2022 Thank you so much for all of your support and well wishes yesterday. I thought there would be a few of you in the same boat as myself, either preparing for a hysterectomy or contemplating it, so as promised I will share some of my preparation. PHYSICAL FITNESS I wanted to go into this surgery feeling fit and strong. I knew this would help with my recovery post op so was really committed. ... I embarked on a weight loss program and have lost 11kg. If I’m honest I really wanted to lose much more but I know at least having the pressure of 11kg off my body will still be hugely beneficial in reducing stress on my pelvic floor and pelvic organs afterwards. If I can encourage any of you who may not be in your healthy weight range preparing for gynaecology surgery (or even those of you with incontinence or pelvic organ prolapse) to try and lose even a small amount of weight to reduce strain, try and make it a priority. Even though I haven’t reached my goals yet I still know it is going to be helpful Fortunately I always enjoy exercise but I have increased my intensity - I train 5 x week for one hour. I do a combination of cardio (stationary bike on random hills program) and weight training. To increase the cardio benefit of my weight training I have eliminated rest periods (switching straight from one exercise to the next without a break). I usually do three sets of 12 reps, 10 reps, 8 reps to improve strength. I am now lifting the heaviest weights I have for about 15 years. I’m very mindful with my weight training though and ensure I never feel any downward pressure through my vagina and that my tummy is not bulging out. It is going to be hard not to be weight training in full capacity until at least 3 months after my hysterectomy but I will get back to it! My best advice is to engage in Pelvic Floor Friendly exercises. This is an awesome website to give you more guidance http://www.pelvicfloorfirst.org.au//pelvic-floor-safe-exer

07.01.2022 Nearly 4 weeks post op and today was my longest walk - 1.7km around my local park. It wasn’t fast but I was moving. Last week I really had to reduce my exercise to try and get on top of my infection but hopefully back on track now. I will have to be honest and say that walking is not usually my favourite exercise, but I know at this stage it is the best way to get moving again. So, I am choosing to make the most of it and walk mindfully. I am consciously taking in my visual surroundings, the noises and the smells. I am listening to my body and enjoying the feeling of some muscles working. This has been great for my mental health too. So, if you are recovering from surgery or have just had a baby, maybe consider taking this approach too so you can nurture your physical and mental health at the same time - because you deserve it

07.01.2022 Aren’t these exercise/yoga mats just gorgeous! With Christmas not that far away, don’t you think they would make awesome presents

07.01.2022 Part 1 (machine exercises): A few of you have PM me this week asking what kind of exercises I was doing in the gym this week and what would be suitable for them when first returning to exercise af their gynae surgery. I have done a time lapse of my workout this morning. I also started the workout with 15 minutes on the bike on a interval hill program (less intensity and speed than prior to my surgery). I also finished it with 15 minutes on the floor doing pelvic and hip stret...ches, pelvic floor exercises and pelvic floor relaxation. You will see through my workout that I check my belly to make sure it is not rising with the resistance (caused my too much pressure inside your belly) and I’m also conscious that there is no downward pressure through my vagina. At times I reduce my resistance if I have felt either of these. This is the workout that it right for ME at the moment. We are all different. I have had my post surgery check from my gynaecologist to ensure healing and with the wonderful pelvic health physiotherapist Judith Thompson from Body Logic Physiotherapy so I am aware of what is going on internally and can adjust my workout accordingly. I would strongly encourage you to do the same so you can ensure your workout is safe for you too See more

06.01.2022 On the back of #WomensHealthWeek2020 where we were encouraged to take ownership of our health as women, I thought it was as good a time as any to let you know what is going on in my world. I was unsure how much of this journey I wanted to share publicly but when reflecting on it, I thought it would be a great opportunity to open the doors of conversation and to educate women. I am having a hysterectomy next week. It has been something that has been looming for a long time, bu...t unfortunately conservative management has not been helpful in controlling my symptoms, so I feel really ready for this step. I have adenomyosis, fibroids and a very enlarged uterus. I have had issues with bleeding and pain for much longer than I care to admit! It has not been a decision I have made lightly but with the right support around me and the prep I have done pre surgery, I am actually excited about improving my quality of life. Over this week, I’ll share with you how I have prepared for surgery over the last few months. Feel free to send through any questions about your own health if this has triggered something for you See more

06.01.2022 Are you be of the 7% of women who have done your pelvic floor exercises today?

05.01.2022 Absolutely fabulous news!

05.01.2022 My last piece of advice when preparing for a hysterectomy SUPPORT NETWORKS I have been so lucky with family, friends and work colleagues offering their support (including Stateswim Osborne Park who gave me this gorgeous gift on my last day - love working with you guys!). Not everyone has these systems in place so I feel really blessed to have these people. I will be asking for help during my recovery ... so look out if you have offered! Another avenue I have found useful ...is online support networks. Two private groups in particular have been @Hysterectomy Support and Shared Experiences and @Hysterectomy Sisters Australia I have found some great hints on preparing for surgery as well as recovery on these groups. My advice is to be cautious however. You need to bear in mind that people are more likely to share negative rather than positive experiences so I choose which posts to read and which ones to skip by! Take out of it what you want and leave behind the bits you don’t choose to engage in https://www.facebook.com/groups/1009269349186651/?ref=share https://www.facebook.com/groups/hysterectomysupportandsharedexperiences/?ref=share

04.01.2022 Today is a special day and I want to remember the precious babies and children who have left this world way too early. I want to recognise the parents, siblings, extended families and friends that have been left behind. I respect your ability to put one foot in front of the other when everything around you feels so wrong; I admire your courage when you have lost the innocence of thinking the worst can’t happen; I honour your ability to continue to show love and warmth when you have been dealt such cruelty and I celebrate your bravery in creating your new normal. I have met some very special families throughout my career that I have had the privilege of walking the path with in some way, and had some special friends that share your story and join your community. I am sending my love to you all. I will always remember your children.

04.01.2022 It probably shouldn’t come as a surprise from a Continence and Women’s Health Physio, that PELVIC FLOOR MUSCLE TRAINING has been an important part of preparing for my hysterectomy Feel free to share this with anyone you feel might benefit from it I do pelvic floor exercises although there are definitely days I forget to do them, so about three months ago I decided to assess my technique using my real time ultrasound and establish a program that I would commit to three t...imes a day (see video of my ultrasound). My pelvic floor Program has been a 10 second hold, 5 second rest, 10 reps and 10 x quick contractions. This has changed a little from when I started three months ago (8 second hold, 10 second rest, 10 reps). When a pelvic floor program is set by your physiotherapist, it is individually tailored to you and based on your technique, endurance, ability to relax, co-ordination with your lower abdominals and ability to respond to changes in pressure within your abdomen. Establishing a routine was really important for me to remember to do my exercises three times a day, so now I do them after my first wee in the morning, when I brush my teeth in the morning and just before I go to bed. I have not seen a colleague for an internal Pelvic floor assessment before my surgery as I feel pretty confident with my exercises but I will definitely see one after my surgery around the 8 week mark. Getting a pelvic floor muscle assessment prior to and after any gynaecology surgery is a very strong recommendation from me. Check out some of the images in my comments to see what your pelvic floor actually looks like. It is much more complex than most people realise and is made up of several muscles. This link has a great 3D animation of the pelvic floor to teach you how it works https://www.healthdirect.gov.au/pelvic-floor-muscles You might find this brochure from the continence foundation useful too https://continence.my.salesforce.com/sfc/p/

04.01.2022 I know lots of you are always looking for things to do with your little ones. Herb Graham Recreation Centre is starting their brand new Multi Sports Program for little ones (1-5 years). Can vouch for this centre as it is where both of my children work!! Recently renovated, beautiful staff. Check it out. Fantastic value for only $8.50 a session

04.01.2022 How beautiful is this?! Have you caught a moment as precious as this on video?

04.01.2022 Look at these gorgeous reusable swim nappies. They are from 4.5kg, so perfect to use in our Baby Splash classes too

02.01.2022 Our Healthy Mums For Bubs are all set up and ready to go - including individual equipment boxes for each client! We are taking bookings for next term (starting week beginning 12th October). Comment or PM for more info or bookings.

01.01.2022 I am uterus, cervix and Fallopian tube free and now Day 1 post op. All went very well. My pain levels have been much less than I expected and my bladder has been behaving itself very well after the catheter removal. So, here as some of my hints for immediate recovery from surgery. (Feel free to share this with anyone you may feel it could help) have help and support around you. I was really calm leading into my op and I think it was because my hubby stayed with me until I we...nt to theatre. Both my daughter and hubby were waiting in my room when I got back (even though Matt was working remotely!). Kyana was amazing! It was super helpful to have her there to unpack my bag, pour drinks, make cups of peppermint tea, pull blankets up etc drink plenty of water if you can have peppermint tea to help ease wind pain. I am super lucky to be in an overflow maternity room so have access to a kettle, fridge and sink so I can make it in my room. The staff have also made me some in the kitchen too use heat packs on your tummy to reduce pain take regular pain medication to avoid it getting out of control do your deep breathing exercises and foot pumping regularly to help reduce risk of blood clots get moving as soon as you can. I was out of bed last night just walking around the room. This morning I have showered and been for quite a few walks around the ward. after your catheter is removed a few tests are performed (measuring urine output and measuring any urine left in your bladder). Once you get an urge, try and sit comfortably on the toilet. You may like to hold a towel against your belly for support. Relax your tummy and pelvic floor. You can try hissing like a snake to see if this helps. You can also try running water and standing up, then sitting down again to see if that helps you to empty above all, REST. Sleep when you feel tired! All these things can help with your early recovery

01.01.2022 With classes back on this week it was great to pop in to say hello to women’s health Physio Julia, our beautiful volunteer Di and all the mums working out