PhysioHealth Womens in Essendon North | Medical centre

PhysioHealth Womens

Locality: Essendon North

Phone: +61 3 9379 3716

Address: 224 Keilor rd 3041 Essendon North, VIC, Australia

Website: http://physiohealth.com.au

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• Medical and health
• Medical centre
• Physical therapist
• Womens health clinic

25.01.2022 Did you know that sleeping on your side is best for your unborn baby? From 28 weeks, your third trimester, going to sleep on your side is safer for your baby. #...SleepOnSide Find more information on reducing your risk of stillbirth at https://www.stillbirthcre.org.au//improving-awareness-of-/ Safer Care Victoria See more

25.01.2022 Inner thigh lifts Our inner thighs or ADDuctors are the muscle group in the inside of our thighs. They attach on to the pubic bone and help with stabilisation of the pelvis. ... Often our inner thighs are forgotten about when it comes to rehabilitation HOWEVER they are extremely important to strengthening with conditions such as pregnancy related lower back pain/ pelvic girdle pain One of many exercises to strength your inner thighs are INNER THIGH LIFTS! In side lying place the top leg bent up in front of your body - this can be supported by a soft stability ball or pillow The bottom leg is stretched out straight Lift the bottom leg up and down making sure the knee stays straight throughout the exercise to really target the inner thighs Ensure your hips stay nice and still through the whole movement and BREATHE Try aim for 20 repetitions and enjoy the burn! @ Physiohealth Williamstown

24.01.2022 Large parts of eastern Australia are now in catastrophic fire danger With over 4 million hectares destroyed you may be wondering how you can help! Listed below are some of the best charities and organisations to donate to: To help the Country Fire Association of Victoria donate here https://www.cfa.vic.gov.au/volunteer-careers/volunteers @cfavic ... To help with the relief and recovery efforts made possible by RED CROSS donate to https://www.redcross.org.au//disaster-relief-and-recovery- @theredcrossshoppenrith To help wildlife victims from the fires, donate to WIRES https://www.wires.org.au/donate/now The Salvos are assisting with medium and long-term disaster relief, support them by donating to https://www.salvationarmy.org.au//make-a-d/donate-online/. To help the NSW Rural Fire Service, you can donate by tapping here https://www.rfs.nsw.gov.au/about-us/fundraising These are the WORST fires Australia has every experienced, please help volunteer firefighters, wildlife and families that have lost their homes See more

24.01.2022 M E R R Y C H R I S T M A S Wishing you are very special day with your family and friends Love, Physiohealth Womens

23.01.2022 G O O D M O R N I N G Got no time to head to the gym? Try these!!! All you need is some small hand weights (1-2kg) and you have a lovely core and upper body exercise that is safe to do during early pregnancy and postnatally! How to do Practice a table top hold FIRST with deep breathing. (Legs at 90 degrees, ribs heavy and neutral spine)... *if you noticed abdominal doming do a single leg table tap instead!! ~THEN~ Variation 1: Place weights towards ceiling and slowly lower a weight behind the head then alternate hands Variation 2: Lower weight out to the side (without hitting the floor) and alternate For BOTH ensure the pelvis remains still and focus on your deep breathing! This can be done in LATE stages of pregnancy with one leg down Want to learn more exercises like these or not sure what exercises to do during pregnancy or your postnatal recovery Contact us today! See more

23.01.2022 UNSURE IF IT IS SAFE TO EXERCISE OUTDOORS . With the catastrophic fires burning in Victoria and the smoke haze in Melbourne, the most common question I get ask is if its safe to go outdoors when pregnant or with a new born. The current air quality is constantly changing from hour to hour, day to day, suburb to suburb. To ensure it is safe to be outdoors, we highly recommend to all our clients to download an app called Air Visual. It provides up to date and accurate infor...mation according to your suburb using the traffic light system! It is good to check with your medial practitioner incase you may be different, but generally: GREEN: Safe to exercise and be outdoors!!! Get moving YELLOW: You can be outdoors for a short period but exercise is not recommended RED: Best to stay indoor as much as possible!! Please comment below if you have any questions regarding air quality and exercise! @AirVisual @physiohealth_womens See more

22.01.2022 We are well and truely into the SILLY SEASON!! Christmas parties, naughty food and lots of drinking ... how is your gut and bowel doing? Constipated? Bloated?Making noises that sound weird?! In addition to drinking lots of WATER regularly through the day, maintaining/ increasing your fibre with natural food (linseeds) or supplements (Normafibe), let your bowels, gut and pelvic floor be HAPPY by having the... BEST POOPING POSITION Studies have long argued that modern-day toilets are bad for our bodies!! WHY? When we sit on the toilet, we kink the anorectal angle making it difficult for us to poop! Lifting our knees above our hips relaxes the puborectalis (one of our pelvic floor muscles) and reduces that kink, allowing us to properly eliminate all of our waste without straining. This method also reduces the risk of hemorrhoids and urinary tract infections from developing because were not straining!! SO ITS EASY... all you need is a small stool or squatty potty in your bathroom and you wont look back and you can be MERRY all season long!!! Need more individualised advice? Book an appointment at one of our FOUR locations across Melbourne.. we are open all through Christmas!! @physiohealth_womens

20.01.2022 Donkey kick your way into the weekend! Get those butt muscles burning with donkey kicks! A great exercise for: Lower back, pelvic and abdominal rehab... Improving trunk control Returning to running/ high impact exercise During late stage pregnancy (and all other stages) AND PELVIC FLOOR SAFE! How to do Start in a 4 point kneel position with hands inline with shoulders and knees inline with hips Keeping the back straight, drive from the heel and lift the leg with a bent knee Hold for 3-5 seconds Progressions: Add a soft ball behind the knee for an additional BURN! elevate opposite arm to challenge balance add a hand weight What more exercises like this Book an appointment for a indivialised home program today or join our prenatal or postnatal group class!! @ Physiohealth Williamstown

20.01.2022 It is a common belief that doing pelvic floor strengthening during pregnancy can make your labour experience longer and harder, and increase the risk of perineal tearing. THIS IS NOT TRUE In fact, learning how to do correctly contract your pelvic floor and completely relax it can assist in the pushing phase of labour as the muscles know how to function CORRECTLY! More importantly doing pelvic floor exercises correctly and regularly during pregnancy enhances your postnat...al pelvic floor recovery We ALWAYS recommend to see a womens health physiotherapist to teach you how to do your pelvic floor exercises correctly! Book an appointment today @physiohealth_womens See more

20.01.2022 Pregnant? Breastfeeding? New mum? Work at a desk? TRY THIS Lie on a long foam roller down your spine Slowly place youre hands up towards the ceiling and while keep your pelvis tucked and ribs heavy, take arms out to either side! WATCH YOUR BALANCE... REPEAT x10 SWIPE Place your arm in a right angle and stretch away from your ears! BREATHE AS YOU STRETCH OUT! REPEAT X 10 What to learn more? Visit us today!! @physiohealth_womens @ Physiohealth See more

19.01.2022 S T R E T C H S U N D A Y S Amazing upper back and chest mobility exercise to reduce postural related stiffness and soreness!! Handy hints: use a cushion for your knee if needed... come away from the wall if unable to lift elbow up! IF IN PAIN... STOP! Visit @physiohealth_womens for a tailored program today! See more

18.01.2022 A great infographic flowchart that steps you through WAYS TO GETS YOUR MILK TO COME IN AND REDUCE ENGORGEMENT! Thanks @mrspatels

17.01.2022 When someone asks you why are you late? SHOW THEM THIS!!!! ........ @patpatglobal

15.01.2022 Not motivated to do your pelvic floor exercises ladies Not only do our beautiful diamond shaped pelvic floor muscles prevent leaking and prolapse (dropping of one of a pelvic organs), if strengthened CORRECTLY they thicken up the muscles creating more friction for the penis and thus enhancing sexual arousal and better orgasm! In addition, if you are experiencing pain with intercourse you can work with a pelvic floor physiotherapist (like us) to CORRECTLY teach you how to co...mpletely relax the pelvic floor muscles that are in spasm and strengthening the right ones! CONFUSED?! NEVER BEEN ASSESSED BEFORE?! WANT BETTER SEX?! Book an appointment at one of our 4 locations across Melbourne today! Details in BIO @physiohealth_womens See more

14.01.2022 H A P P Y F R I D A Y This emphasises the importance of rest and recovery after childbirth ladies!

13.01.2022 Squeeze THEN cough OR sneeze!!! AKA the Knack! In addition to pelvic floor strengthening, the Knack has been shown to treat stress urinary incontinence (involuntary loss of urine when a physical pressure is pushed down on the bladder) ... Why? Learning how to coordinate your pelvic floor with a physical stress helps to retrain this reflex again that may have been reduced after pregnancy, childbirth and/or menopause. So if you are experiencing leaking, even a small amount, while: Coughing Sneezing Laughing Walking/running Lifting Playing sport Dont put up with it... WE CAN HELP YOU!!! Visit us at @physiohealth_womens to get an individualised program to treat this and return to the things you love! See more

13.01.2022 Theres a temptation right now to stress eat through our quarantine provisions (). Yet self-soothing during times of heightened anxiety includes being mindful of the food we put into our body. Food is medicine and another critical way too support our mental health. Plus who really needs an excuse to eat avocados, dark chocolate, and drink a warm cup of tea? #selfsoothe #anxietyrelief #foodismedicine //art by @marcelailustra via @fiercebymitu GREAT POST @wellwomanhealth

12.01.2022 Do you suffer from Period Pain This is a very common symptom felt by many women of all ages but NOT NORMAL and CAN BE MANAGED without drugs! How... Look no further than a womens health physiotherapist to help! We accurately assess you and teach you strategies including: Diaphramatic breathing Pelvic floor down training Gentle exercise strategies Pain management devices such as TENS Period Pain action plans Dont suffer in silence, live on pain meds or think it is NORMAL to have this pain... contact @physiohealth_womens today!!! See more

11.01.2022 H O M E W O R K O U T Just because youre in self-isolation doesnt mean you should stop exercising! Over the next few weeks we will be posting home workouts to keep you feeling happy, healthy and pain-free during this crazy time!... This series is suitable for early pregnancy, postnatal patients that have a mild tummy separation and anyone that wants a good abdominal challenge!!! Want more???? Book an in clinic, Telehealth or home visit appointment by calling 98027444! - - - - #womeninsport #bladder #strength #pregnant #womenshealthphysio #women #physicaltherapy #selfcare #strengthtraining #Womensphysio #homeexercises #gym #postnatal #Pregnancy #Pilates #Prenatal #Postnatal #physio #prenatalfitness #womenshealth #physiotherapy #pelvicfloor

11.01.2022 Lets talk about NORMAL bladder function On our page we are often talking about different conditions that are abnormal and how we can help you..... but ever wondered what is normal bladder function ? A Normal bladder can store up to approx 400mL of urine. When a person drinks approx 2L of fluid a day the output should be approx 800-1200mL over 24hrs This means: ... - Flow should be continuous and not too fast or too slow - Day time you should be urinating 6 or less times (approximately every 3-4hours depending on fluid intake, but more in pregnancy) - Urinating 0-1 time at night time - There should be a gradual build up in sensation as your bladder fills!! Doesnt sound like you Come in for an appointment and see how we can help you! Contact @physiohealth_womens today were we can talk about bladders all day!!! See more

10.01.2022 Small group physio classes for prenatal, postnatal and pelvic floor clients! A combination of strength and reformer work to keep you strong throughout your pregnancy, postnatal recovery and the years beyond! All classes are a maximum of 5 people and rebatable on private health! Book your initial assessment today!

10.01.2022 STAY COOL & BEAT THE HEAT One of the BEST & SAFEST forms of exercise you can do during pregnancy is SWIMMING You can get stronger + fitter whilst not putting any strain on your pelvic floor!... Its also a great exercise option if you suffer from pelvic or back pain during pregnancy. Just be sure to avoid breaststroke legs. And if freestyle legs irritate you then use a pool buoy between your legs. Walking in the water + aqua aerobics are also safe exercise. Contact @physiohealth_womens today for a safe and personalised exercise program during pregnancy . . . Repost by @the.whole.mother . . . #pregnancyexercise #exerciseinpregnancy #prenatalhealth #antenatalcare #swimming #aquaaerobics #pregnancyhealth #fitmum #pelvicfloor See more

10.01.2022 E P I S I O T O M Y What is an episiotomy? An episiotomy is a surgical cut made at the perineum (the area of skin between the vagina and the anus) during childbirth to help with delivery. ... Local anaesthetic is used to numb the area to decrease pain during this procedure. The incision is stitched back together after the delivery with dissolvable stitches. These stitches should dissolve by 1 week and healing occurs from 2-4 weeks. Early recovery (first 6 weeks) 1 Protect the incision site when passing a bowel motion by using toilet paper to gently apply pressure and support the area 2 Rest by laying down as much as you can. Try minimise the time standing and sitting as this will increase swelling 3Ice every two to three hours for approximately 10-15 minutes in the first 24-48 hrs to decrease swelling, bruising and pain 4Gentle pelvic floor exercises also help promote healing and decrease swelling Late recovery (after 6 weeks -once the wound has formed into a scar) 1 Scar mobility exercises are important to increase mobility and prevent pain and pelvic floor dysfunction 2Continue with pelvic floor exercises to both strengthen and relax these muscles If you are experiencing pain or dysfunction with your bladder or bowel after an episiotomy book an appointment with us today! - - - #pain #bladder #strength #vagina #pain #m #womenshealthphysio #women #physicaltherapy #selfcare #strengthtraining #Womensphysio #exercise #postnatal #Pregnancy #Postnatalphysio #womenshealth #physiotherapy #pelvicfloor #episiotomy

10.01.2022 N E W E X E R C I S E Pelvic pain during pregnancy? Often we think to stretch the glute muscles.... but did you know this can actually irritate the tendon and cause more pain! ... We suggest using the spiked ball to release the muscle instead! Not sure which option is correct for you? Why dont you contact us today to book an appointment and we can help you get on top of the pain! #strength #pregnant #obstetrician #healthy #pain #muscles #exercise #spikeyball #womenshealthphysio #selfcare #Pregnancy #Pilates #Baby #Prenatal #physio #prenatalfitness #womenshealth #physiotherapy #pelvicfloor @ Physiohealth Williamstown

07.01.2022 MEET DORA Dora a qualified physiotherapist and is the co-founder of PhysioHealth Womens, a specialty Womens Health service within PhysioHealth! She has a special interest in pelvic health and is passionate about treating and educating women throughout their pregnancy, birth, postnatal recovery and the years beyond. Dora works extensively with women that have pelvic floor related problems including incontinence, prolapse and sexual pain, in addition to rehabilitating p...regnancy related pain including lower back and rib pain and assisting women with their postnatal recovery including returning back to exercise safely and mastitis. Dora uses a holistic and proactive treatment approach that combines hands on therapy, education and exercise therapy for optimal client centred care. She strongly believes every woman should have a postnatal assessment after giving birth to be educated about their postnatal recovery including their pelvic floor, breastfeeding, caesarean scar management and safe return to exercise. You can find Dora at Mt Waverley and Kew PhysioHealth Womens clinics Book an appointment online or call 98027444 See more

06.01.2022 WHAT A YEAR! 2019 was the offical launch of Physiohealth Womens where Elyse and Dora set a mission to begin a Womens only specialist service for all things prenatal, postnatal and pelvic floor! They wanted to create an environment where women felt educated, supported and guided throughout their pregnancy and postnatal recovery including returning back to exercise safely! They also wanted to help women with persistent pelvic floor problems in any stage of their lives retur...n back to the things the love to do! Elyse and Dora are so PROUD of what that have created so far and very excited for whats in store for 2020!! Thank you to everyone that has supported #Physiohealthwomens this year! Merry Christmas and Happy New Years @ Physiohealth See more

06.01.2022 We are up and running for Telehealth. Get in contact if you would like to make an appointment

06.01.2022 CHRISTMAS HOLIDAYS & MASTITIS! . Yes ladies! There is a link!!! One of the main causes of Mastitis is missing/ delaying a feed or an interrupted schedule! This is very common during this crazy season due to social events, staying up later, not wanting to feed after drinking alcohol or being (more) exhausted than usual!... . Just because youre on holidays doesnt mean your boobies are!! . If you begin to develop pain, redness, lumps, swelling and fevers... contact US @physiohealth_womens! . We are OPEN all through the Christmas holidays (expect Christmas Day, Boxing Day and New Years Day) . Contact us today 98027444 . @inspire_physioforwomen See more

05.01.2022 Why every woman needs a postnatal assessment with a womens health physiotherapist Just had a baby? Congratulations!!!! After having your checkup with your obstetrician or GP, all woman need a postnatal assessment with a womens health physiotherapist! ... Why you ask 1. Pelvic floor assessment! Whether youve had a vaginal or csection birth all women MUST do pelvic floor exercises! Youve heard this all before... but have you actually been checked if youre doing them CORRECTLY? We accurately check your pelvic floor (superficial and deep muscles) and teach you how to use these muscles effectively! We also assess whether you have a prolapse despite not showing any symptoms, and prevent it from getting worse! 2. Caesarean scar mobilisation! If youve had a csection, we teach you HOW to turn your scar into skin with effective scar mobilisation strategies! 3. Tummy separation rehab! We will accurately assess your tummy separation and give you tailored exercises to strengthen the ligament and muscles! 4. Breastfeeding advice! We give you tips and tricks to master your breastfeeding posture and latching and give you strategies to prevent and treat engorgement and mastitis!! 5. Return to exercise safely! This is a BIG ONE!!!! We write you a tailored program to return to your exercise goals safely including joining our Mums and Bubs group strength class! We are hear to support your postnatal recovery in every way possible!!! Book an appointment today online or call 98027444! Think youre too late for a postnatal assessment? Think again!!! We see women from 5 weeks postnatal to 3 years and beyond @physiohealth_womens See more

05.01.2022 POO Now that I have your attention.. Did you know that normal bowel function is classified as passing a bowel motion 3x a day to 3x a week?? The digestive system works by pushing food through the intestine by muscular contractions called peristalsis. This may take up to 24-72hr between consumption and emptying.... Once it gets to the anal canal the internal anal sphincter made up of smooth muscle (meaning we dont have voluntary control over) keeps the anus close until we are ready to pass a bowel motion. The external anal sphincter made up of skeletal muscle fibres (meaning we have voluntary control over these muscles) allows us to hold on until we have a place to pass a bowel motion!! How do the pelvic floor muscles affect passing a bowel motionThe levator ani muscle (deep pelvic floor) plays an important role in passing a bowel motion specifically puborecatlis. When we are not needing to pass a bowel motion puborectalis is contracted (almost like a kinking a hose) and when we are passing a bowel motion puborectalis relaxes (there is no longer a kink in the hose). Your stool should be between type 3-4 on the Bristol stool chart (see next photo) and you should be able to pass a bowel motion within 1-2 minutes from the time you sit on the toilet. Did you know that if your stool are hard or you are constantly straining to pass a bowel motion it can increase pressure on the pelvic floor and increase the risk of developing a prolapse and other pelvic floor problems? Contact us for an appointment today to get your bowels happy again! @physiohealth_womens See more

05.01.2022 R O L L O U T S How do you keep your core muscles strong during pregnancy?... Roll outs with a stability ball is one of the safest abdominal exercises you can perform during pregnancy. 1 START in kneeling with the ball in front of you. 2 ACTIVATE through pelvic floor. 3 PRESS the ball forward into a half plank position. 4 TRY and keep your hips forward. 5 ROLL the ball backwards to come back to the start position. Not sure if this is safe for you? We often put together home exercise programs for clients so why not come in an see us - - - - #strength #pregnant #obstetrician #healthy #core #womenshealthphysio #women #physicaltherapy #selfcare #strengthtraining #Womensphysio #exercise #gym #Pregnancy #Pilates #Baby #Prenatal #physio #prenatalfitness #womenshealth #mum #physiotherapy #exerciseball #exerciseballworkout @ Physiohealth Footscray

05.01.2022 AMAZING POST @lyzevansphysio!! We couldnt agree more! Mark my word. At some point the Australia government will prioritise womens bodies by catching up to parts of Europe where a routine Physio post natal appointment is ESSENTIAL and 100% PAID for by them (as well as another 6-8 sessions, but lets not get ahead of ourselves) Australian women deserve this too.... But, Until this day comes, its up to women to prioritise their bodies and self refer. Sure it might seem like a nice to have kind of appointment but when deeper issues are picked up then the nice to have turns very quickly into a thank god I came, which is something I have a patient day daily. We all know that prevention is better than cure, as is addressing an issue before it becomes bigger than Ben Hur. Ladies, make the choice that the Australian government had not yet made for you and prioritise the recovery of your post natal body. There are 1000s Womens Health Physios around the country waiting to help, regardless how post natal you are. #postnatal #prevention #postnatalphysio #pelvicfloor #womenshealth #priority #respecttherehab #womenshealthphysio See more

04.01.2022 Planning on falling pregnant in the next 3-6 months? Lets talk about the importance of healthy habits BEFORE falling pregnant! Most of us know that staying active, eating well and reducing stress levels WHILE pregnant is essential for baby development and reducing risk factors for mum.... But did you know that having these healthy habits before you fall pregnant can be just as, if not MORE important?! Studies have suggested that participating in 30 minutes of MODERATE physical activity daily, eating nutritious foods, reducing alcohol to 1-2 standard drink a week, quitting smoking and moderating stress levels are associated with many health benefits for you and your baby including: Increasing your chance of conception Enhancing baby development in the 1st trimester Reducing your risk of pregnancy-related back pain Improving your abdominal muscle separation recovery Reducing your risk of gestational diabetes Improving your labour experience In addition, instilling healthy habits BEFORE you fall pregnant, makes maintaining these habits during your pregnancy SO MUCH EASIER! So dont wait to change these habits when you fall pregnant, do it NOW! . AND LADIES, tell your man that if he also abides by this, it will increase his healthy sperm production!!! . Want to learn more? Book an appointment at Physiohealth Womens today! @physiohealth_womens See more

03.01.2022 Lets talk about Stress urinary in continence in female athletes One of the most common, but rarely discussed issues is urinary incontinence in female athletes, often in women who have not had children The Journal of Womens Health Physical Therapy reports that urinary incontinence is poorly reported but it is estimated that anywhere between 28% and 80% of elite female athletes experience leakage. This can affect the quality of life and training schedule of the athlet...e. Athletes most at risk are: Gymnasts Runners Netballers/Basketballers Heavy weights/ HITT This is due to the excessive downward pressure these sports place on the pelvic floor A womens health physiotherapist can help assess the strength and endurance of the pelvic floor muscles at rest but also under load (exercise). Here a PhysioHealth womens, we can individually tailor a strength program for you and your specific sport. REMEMBER COMMON BUT NOT NORMAL Book an appointment today! See more

02.01.2022 Thoracic Strength Strengthening the Thoracic (mid back) is so important during pregnancy! Working on these postural muscles prevents you from rounding forward due to the increase weight in the breasts and tummy. ... ALSO Starting on this strength during pregnancy, allows these muscles to be stronger to decrease the risk of pain and stiffness with feeding and cuddling your bub Contact us at PhysioHealth Womens to help set up your personalised exercise program for either at home or in the gym @physiohealth_womens @ Physiohealth Kew See more

01.01.2022 GREAT POST @the.whole.mother Did you know this?!!! Unfortunately in gyms around the world you hear personal instructors instructing women & men to do this! ... But this is NOT activating your core muscles, its activating your superficial abdominal muscles!!! They have very different functions. Your core muscles (your transversus abdominis & pelvic floor muscles) are deep to the spine so therefore dont require much effort to activate. Its a very subtle contraction. In fact the only way you can assess if you are activating your core muscles correctly is to see a Womens Health Physio & have them assess you with a Real-time Ultrasound Machine or via Internal Examination. Every single woman & man can benefit from learning correct core activation for the prevention & management of common issues. #coremuscles #coreactivation #abdominalmuscles #stomachmuscles #transversusabdominus #deepabdominalmuscle #pelvicfloor #kegels #corestability #womenshealthphysio #pelvicfloorphysio #personaltrainers #fitnessinstructors #pilates #thewholemother #annascammell See more

01.01.2022 H A P P Y F R I D A Y Are you finding bird/dog too easy? Challenge your balance as well as your shoulder and hip control by placing a foam roller underneath your knees! HARDER THAN IT LOOKS Handy hints:... Ensure you do this exercise on a mat before trying on the roller Always engage your pelvic floor and focus on your breathing Ensure your spine and hips are still! We recommend to consult us at @physiohealth_womens before attempting this exercise to make sure your technique is PERFECT! What more exercises like these or want to join one of our classes? Book an appointment today. Details in BIO @ Physiohealth See more