SquareOne Women's Health in Mosman, New South Wales, Australia | Medical and health

SquareOne Women's Health

Locality: Mosman, New South Wales, Australia

Phone: +61 2 9968 3424

Address: Level 1, Bridgepoint Shopping Centre, 1-3 Brady Street 2088 Mosman, NSW, Australia

Website: https://www.squareonephysio.com.au/services/womens-health

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25.01.2022 To celebrate our brand new Clinical Exercise and Pilates Based Rehab space opening, we are going to have our first ever ONE DAY SALE Buy a 5 pack - Receive 1 free pass Buy a 10 pack - Receive 2 free passes Buy a 20 pack - Receive 5 free passes... How to claim this: 1. You can pre-register to make sure you don’t miss out - just call or email and our admin team will take your details so they can be processed on the day 2. Call or pop in on Friday 25th September to purchase your special pass 3. On a VIP contract? If you are on a contract - never mind - we will AUTOMATICALLY add your free passes to your account on Friday. Please contact our reception team to pre-register your pack on 99683424 or email [email protected] Sale is for one day only!

24.01.2022 Generally, impact exercises (ie. weight-bearing) are thought to have the greatest positive effect on bone density. Resistance training has also been shown to be effective in the treatment of osteoporosis Walking is often prescribed for those with osteoporosis, as an exercise to increase bone density, however, a study in 2008 found that walking only impacted the bone density at the head of the femur, and not at the spine Physical activities involving impact forces ...(running and jumping) tend to have a better effect on bones and reduce the risk of fracture. Interestingly, even athletes from non-impact sports, such as swimming and cycling, have lower bone density than those in other sports. Studies suggest that exercise should also address osteoporosis-related deformities of axial posture, so as to decrease the risk of fall and fracture Muscle-strengthening exercises; - decreases immobility-related complications - decreases fragility - can prevent falls and fractures - Exercise, of course, has many other health benefits. Physios are ideally placed for managing clients with osteoporosis in a safe, effective and evidence-based manner. Physiotherapists can effectively use clinical exercises for patients with osteoporosis Our Clinical Exercise and Performance programs at SquareOne are both ideal to start, maintain and progress an ideal exercise program that will improve bone density and also work on other areas of your body needing help at the same time. If you want to book in to start your journey, give us a call on 9968 3424 for an assessment. To read more on Osteoporosis, head to the link below; https://www.squareonephysio.com.au//osteoporosis-what-exe/ See more

23.01.2022 Wanting to know what expect from a pelvic floor assessment? An initial 1 hour consultation is normally required with a Women’s health Physio for pelvic floor and bladder issues. Assessment and treatment will include a detailed history of your problem to ascertain your main problem and what is causing it. ... An external ultrasound through your abdomen to view your bladder and pelvic floor muscle function is often used. In cases where the condition relates to the pelvic floor, bladder or bowel an internal examination may be necessary to achieve an accurate diagnosis and treatment plan. This will be discussed with you during your appointment Your Physiotherapy Consultation will Include: Thorough questioning and examination to establish a diagnosis Discussion of your goals and what you hope to achieve with physiotherapy Detailed education and explanation of your symptoms as well as the underlying cause of your problem Discussion of your treatment options Development of a personalised pelvic floor health program Our aim is to work with you to treat your symptoms or pain to allow you to enjoy life to the fullest. You will be taught how to correctly contract your pelvic floor muscles and given a plan on how to address your problems You may need to improve your muscle strength, muscle co-ordination, muscle bulk, or learn how to relax your muscles properly to improve your pelvic floor function Other things we may look at include hydration, eating patterns/diet, toileting habits, bladder capacity, bladder issues and medication If you want to book in to see one of our Women’s Health Physios for your pelvic floor, jump online to book in or give us a call on 9968 3424 To read the full article on physiotherapy for your pelvic floor, head to the link below https://www.squareonephysio.com.au//physio-assessment-tr/ See more

23.01.2022 Our clinical exercise programs are goal-based; For YOU and YOU ONLY That means that during the initial assessment we get a good understanding of what you want to achieve (i.e.: able to run 10k, do a long hike, return to sports after an injury, etc). We then check you from top to bottom and identity and measure any impairments and/or weaknesses that need improving. We take into account previous or current injuries and develop specific programs to improve them.... Revisiting your health goals is key to measure progress, that is why at SquareOne we regularly book re-assessments to check how much you have improved and set new goals to further improve your health At SquareOne we can help you to carefully define your health goals and monitor your progress to help you become the best version of yourself To read more on the purpose of goal setting, follow the link below; https://www.squareonephysio.com.au/news_post/goalsetting/ If you are due for a re-assessment or simply just want help creating and implementing personal goals, give us a call on 9968 3424 or head online to book in

21.01.2022 If you find you are having issues with incontinence after childbirth then an assessment with a Women’s Health Physiotherapist is advised Regaining the strength of your pelvic and abdominal muscles post-pregnancy is essential to help prevent incontinence and back or pelvic pain If you are not keen for an examination down there then the latest technology of Real-time Ultrasound allows a Physiotherapist view your pelvic floor and tummy muscles on a screen to assess their ...strength and teach you how to properly activate them. It is certainly something most post-pregnancy ladies find worthwhile To book in to see one of our Women’s Health Physios, give us a call on 9968 3424 or head online to book in! For more advice and tips on how to reduce the chances of incontinence after childbirth head to the link below https://www.squareonephysio.com.au//reducechancesofincont/

21.01.2022 Are you a female triathlete We have outlined 3 key considerations for women when they are undertaking triathlons. This information could be applied to a range of sports and activities though. 1 Fuel your body ... Fuelling your body correctly is incredibly important to optimise your performance, maintain bone health and ward off injury. Higher training levels lead to increased energy expenditure and therefore require increased energy intake. Without appropriate energy intake, female athletes put themselves at risk of developing RED-S (Relative Energy Deficiency in Sport) syndrome. RED-S in females was previously termed ‘The Female Athlete Triad’ and is characterised by low energy availability, oligomenorrhea (infrequent menstrual periods) and decreased bone density. This is an important consideration for female athletes as suboptimal bone density puts you at an increased risk of bone injury (think stress fracture!). 2Utilise Your Cycle A new wave of evidence has emerged that looks specifically at the effects of the female menstrual cycle on performance and training. Some recent studies have shown that the best strength gains are made in the first 2 weeks of your cycle (i.e. the 2 weeks starting from the first day of your period). By understanding this phenomenon, women can train more effectively. If you do notice that you fatigue more easily in the second two weeks of your cycle, then place a larger focus on strength and endurance in the first 2 weeks, and then focus on technique (e.g. swim stroke or lower limb alignment during running) in the second 2 weeks. 3Look after that pelvic floor Your pelvic floor is a group of muscles that run between your legs, attaching to the pubic bone at the front and the tailbone at the back. The function of your pelvic floor is to maintain continence and support your pelvic organs (bladder, bowel and uterus). Causes of a weakened pelvic floor include childbearing, constipation and performing high impact activity (e.g. running) without optimal pelvic floor strength. If you are training for a triathlon and doing lots of running, you want to ensure that your pelvic floor has the strength and endurance to keep up with your training load. Daily pelvic floor exercises will help to build up your pelvic floor function. To read more on key considerations when competing in triathlons as a female, head to the link below; https://www.squareonephysio.com.au/news_/femaletriathletes/ Book in for a Women’s Health appointment with us so that you can perform at your best and achieve your goals!

20.01.2022 If you or someone you know is looking for a great opportunity to join a great team - we’d love to chat to them. We are looking for an awesome teammate to join our Women’s health team.

19.01.2022 We so often we hear women saying 'oh yes I have some leakage when I cough, sneeze or run'. Our Women's Health Physios are trained in this area and they can help to get you back to running, jumping and having fun. Does this sound like you, then make sure you watch this video. It sounds like you are experiencing a condition called Stress Urinary Incontinence....the good news....a treatment plan can be created with your individual needs and goals.

18.01.2022 Women at risk of developing pelvic floor problems include: 1Women who have had gynaecological surgery (e.g. hysterectomy) 2Elite athletes and those who do heavy lifting on a regular basis (either at the gym or at work) 3Women with a history of lower back pain 4Those who are overweight (BMI>25)... If you fit into one of these categories, then you should be seeing us. Evidence indicated that cure rates are excellent by undertaking a thorough assessment and individual training of pelvic floor muscles Sometimes following a really basic pelvic floor strength program can make a big difference You’ve just got to do it... and we can show you how. For further guidance on how to correctly look after your pelvic floor, make an appointment with one of our Women’s health physios now, either jump online or call us on 99683424 We want you to live your best life. To read more on pelvic floor issues, follow the link below https://www.squareonephysio.com.au/news_p/pelvicfloorfacts/

18.01.2022 It’s a common problem among new mums that they can experience some weakness in their pelvic floor This is from a mixture of hormones, the delivery and the physical pressure of the baby on the pelvic floor throughout the pregnancy... so ladies who have delivered by c-section are not immune! If you find you are having issues with incontinence after childbirth then an assessment with a Women’s Health Physiotherapist is advised ... Regaining the strength of your pelvic and abdominal muscles post-pregnancy is essential to help prevent incontinence and back or pelvic pain If you are not keen for an examination down there then the latest technology of Real-time Ultrasound allows a Physiotherapist view your pelvic floor and tummy muscles on a screen to assess their strength and teach you how to properly activate them. It is certainly something most post-pregnancy ladies find worthwhile To book in to see one of our Women’s Health Physios, give us a call on 9968 3424 or head online to book in! For more advice and tips on how to reduce the chances of incontinence after childbirth head to the link below https://www.squareonephysio.com.au//reducechancesofincont/ See more

17.01.2022 It's more common than you think!! Seeing a Women’s Health Physio can help you on your journey Give us a call on 9938 3424 or jump online to find out more and book an appointment

17.01.2022 Another fabulous member joins the SquareOne team Amy completed her Physiotherapy degree at The University of Sydney in 2004, and in early 2021 will attain her Masters in Public Health She has extensive experience in musculoskeletal and sports physiotherapy and has worked in private practice, hospitals and rugby clubs in Sydney, Glasgow and London. ... Amy is trained in Clinical Pilates and has been teaching classes and using Pilates techniques in her treatments for more than a decade. She is experienced in workplace and ergonomic assessment and spent time as an Injury Management Advisor with one of Australia’s largest insurance companies. A former national representative volleyballer, Amy understands the crucial role that injury prevention plays in sports performance and quality of life more broadly. She also has a keen interest in working with pre and post-natal patients Outside of work Amy enjoys spending time with her three young children, going to the beach and reading a good book To read more about the team and how we can help you click the link below https://www.squareonephysio.com.au/our-teams/ See more

17.01.2022 It's all about continually working on yourself

16.01.2022 After the many changes that happen for a women during pregancy and after having a baby it is vital to go and see a Women's Health Physio to ensure your body is able to best cope with the demands of being a new mum. Book an appointment with our Women's Health Physios https://www.squareonephysio.com.au/bookappointment

15.01.2022 If you are 50 years and older, Osteoporosis should start becoming an important topic for you. Osteoporosis is now such a common term we forget how much of a concern it should be for both you and the community More common in women, with 30% of 50 years olds affected and up to 70% of 80-year-olds. For men the prevalence is much lower at 25%. Osteoporosis and its biggest side effect bone fracture cost society almost as much as heart failure and breast cancer. Shockingly ...50% of women over 50 and will suffer a fracture from osteoporosis in their lifetime Fractures of the hip, spine and wrist are the most common fracture sites for osteoporosis. Treatment of osteoporosis is predominantly managed by taking medicines, however, exercise has been shown to be a very effective adjunct in the treatment and prevention of osteoporosis and is always recommended medically. What exercise is best? Why walking isn’t enough. Generally, impact exercises (ie. weight-bearing) are thought to have the greatest positive effect on bone density. Resistance training has also been shown to be effective in the treatment of osteoporosis. Walking is often prescribed for those with osteoporosis, as an exercise to increase bone density, however, a study in 2008 found that walking only impacted the bone density at the head of the femur, and not at the spine. Physical activities involving impact forces (running and jumping) tend to have a better effect on bones and reduce the risk of fracture. Interestingly, even athletes from non-impact sports, such as swimming and cycling, have lower bone density than those in other sports. Studies suggest that exercise should also address osteoporosis-related deformities of axial posture, so as to decrease the risk of fall and fracture. Muscle-strengthening decreases immobility-related complications decreases fragility and can prevent fall and fracture. Exercise, of course, has many other health benefits. As with pharmacotherapy, therapeutic exercises should be individualised. Physios are ideally placed for managing clients with osteoporosis in a safe, effective and evidence-based manner. Physiotherapists can effectively use clinical exercises for patients with osteoporosis Our Clinical Exercise and Performance programs at SquareOne are both ideal to start, maintain and progress an ideal exercise program that will improve bone density and also work on other areas of your body needing help at the same time. If you want to book in to start your journey, give us a call on 9968 3424 for an assessment. To read more on Osteoporosis, head to the link below; https://www.squareonephysio.com.au//osteoporosis-what-exe/

12.01.2022 The SquareOne Team are taking a break over the October long weekend Our Mosman Practice will be closed Saturday, Sunday and Monday. Our Balgowlah Practice will be closed Sunday and Monday.... We hope you all enjoy a much deserved break and look forward to seeing you back early Tuesday morning (6th October)! Bookings are still able to be made online through our website See more

12.01.2022 Book in at 2-3 weeks postpartum. For this one, the earlier the better We know that the best closure occurs in the first 12 weeks postpartum, so it’s important to start your rehab journey early If you are reading this and are already past 12 weeks postpartum, don’t worry!!... There are still plenty of functional gains that can be made through a tailored abdominal rehab program To read more on how our Women's Health Physios can help you, head to the link below; https://www.squareonephysio.com.au//womenshealthphysioaft/ If you want to book in to see one of our Women’s Health Physio’s jump online to book in or give us a call on 9968 3424

11.01.2022 Top tip on reducing your chances of incontinence after giving birth.. Try to go to the toilet when you feel the urge not just in case If you find things are not improving with your pelvic floor after giving birth, then an assessment with a Women’s Health Physiotherapist is advised!... Regaining the strength of your pelvic and abdominal muscles post-pregnancy is essential to help prevent incontinence and back or pelvic pain To book in to see one of our Women’s Health Physios, give us a call on 9968 3424 or head online to book in! For more advice and tips on how to reduce the chances of incontinence after childbirth head to the link below https://www.squareonephysio.com.au//reducechancesofincont/ See more

10.01.2022 Daily Motivation

09.01.2022 It’s women’s health week and there’s a lot we still have to learn about providing women’s with the best journey we can throughout their life stages

09.01.2022 Top tip to reducing your chances of incontinence after childbirth Reduce your intake of caffeine (gradually) as caffeine can increase the need to pass urine. If you find things are not improving then an assessment with a Women’s Health Physiotherapist is advised!... Regaining the strength of your pelvic and abdominal muscles post-pregnancy is essential to help prevent incontinence and back or pelvic pain To book in to see one of our Women’s Health Physios, give us a call on 9968 3424 or head online to book in! For more advice and tips on how to reduce the chances of incontinence after childbirth head to the link below; https://www.squareonephysio.com.au//reducechancesofincont/

08.01.2022 1 Lay on your back with your knees bent up and feet on the floor. 2 Place your fingers in the midline just above your belly button. 3 As you continue to breathe normally, gently tuck your chin to the chest and lift your head and shoulder blades off the bed, feeling for a gap between the edges of the abdominal muscle.... A gap of 3 or more fingers width means the separation is significant and we would suggest you will need to see a physiotherapist for a tailored approach to managing the problem. For further guidance on how to manage abdominal separation, make an appointment with one of our Women’s health physios now either online or call us on 9968 3424 If you would like more information on this topic, head to the link; https://www.squareonephysio.com.au/ne/abdominal-separation/

06.01.2022 The faces behind SquareOne. We are passionate about Physio, our team of Physios who are the best in the business and of course our patients who get us out of bed every morning Happy World Physio Day!... #squareonephysio #pilates #mosmanphysio #mosmanpilates #balgowlahphysio #balgowlahpilates #movebetter #feelbetter #embracelife #performance #injuryprevention #physiolife #choosephysio #manlyphysio #manlypilates #seaforthphysio #seaforthpilates #fairlightphysio #fairlightpilates #injuryprevention #physio #northernbeachesphysio #northshorephysio #triathlonscreening #mumsandbubspilates #womenshealth

06.01.2022 All women should see a women’s health physio for a pelvic floor assessment after having a baby The best time to book in is at 6 weeks postpartum... if you have any specific concerns, then book in earlier FUN FACT: It is estimated that having a full-term baby sitting on your pelvic floor is equivalent to having a 100kg man standing on a trampoline that’s a lot of stretch ... Therefore, regardless of whether a baby is born by vaginal delivery or caesarean section, the pelvic floor can still be affected! To read more on how our Women's Health Physios can help you, head to the link below; https://www.squareonephysio.com.au//womenshealthphysioaft/ If you want to book in to see one of our Women’s Health Physio’s jump online to book in or give us a call on 9968 3424

06.01.2022 Ready to roll Tomorrow we launch our new space at Bridepoint. More space, more equipment, more new services to keep #mosman moving !! Come and see us on the SquareOne Bridge

06.01.2022 We so often hear women saying 'oh yes I have some leakage when I cough, sneeze or run'. Our Women's Health Physios are trained in this area and they can help to get you back to running, jumping and having fun. Does this sound like you, then make sure you watch this video. It sounds like you are experiencing a condition called Stress Urinary Incontinence....the good news....a treatment plan can be created with your individual needs and goals. https://www.squareonephysio.com.au/services/womens-health/

05.01.2022 Incontinence and other pelvic floor issues can not only be embarrassing but may also prevent women from participating in activities they enjoy Instead of getting professional help, many women will avoid activities due to fear of embarrassment Most women do not know that this problem can be resolved with the correct assessment and management ... For further guidance on how to correctly look after your pelvic floor, make an appointment with one of our Women’s health physios now, either jump online or call us on 99683424 We want you to live your best life. To read more on pelvic floor issues, follow the link below https://www.squareonephysio.com.au/news_p/pelvicfloorfacts/

04.01.2022 Here are 7 tips to avoid or improve leaking or incontinence problems following childbirth It’s a common problem among new mums that they can experience some weakness in their pelvic floor This is from a mixture of hormones, the delivery and the physical pressure of the baby on the pelvic floor throughout the pregnancy... so ladies who have delivered by c-section are not immune! Here are 7 easy tips to help reduce your incidence of incontinence if you are having problems:... 1Reduce your intake of caffeine (gradually) as caffeine can increase the need to pass urine 2Eat a high fibre diet to prevent constipation 3Turn on your pelvic floor muscles when you cough or sneeze 4Maintain a healthy weight 5Avoid drinking just before you go to bed 6Try to go to the toilet when you feel the urge not just in case 7Practice your pelvic floor exercises for 2 mins a day and don’t stop If you find things are not improving then an assessment with a Women’s Health Physiotherapist is advised Regaining the strength of your pelvic and abdominal muscles post-pregnancy is essential to help prevent incontinence and back or pelvic pain If you are not keen for an examination down there then the latest technology of Real-time Ultrasound allows a Physiotherapist view your pelvic floor and tummy muscles on a screen to assess their strength and teach you how to properly activate them. It is certainly something most post-pregnancy ladies find worthwhile To find out more on incontinence, head to the link below; https://www.squareonephysio.com.au//reducechancesofincont/ To book in to see one of our Women’s Health Physios, give us a call on 9968 3424 or head online to book in!

03.01.2022 New Women’s Footy Boots have kicked off in Australia Article adapted from the Australian Physiotherapy Association Regularly attending Sports Medicine Australia conferences and professional events for different reasons, physiotherapist and AFLW player Brooke Patterson and ASICS general manager of product Mark Doherty would often strike up conversations.... Their talk gradually started to centre around just one topica football boot designed specifically for women. It was a topic close to both their hearts for disparate reasons: Brooke wanted to be able to perform better on the field as a player with the Melbourne Football Club, and Mark wanted to fulfill an ambition he’d long held. Over cups of coffee and many meetings, Brooke and Mark melded their knowledge and experience and teamed up to test a prototype of the ASICS Lethal Tigreor IT FFa football boot designed from the ground up specifically for the female foot. The origins of the boots go back more than three years, to when Mark began tossing around the idea at the same time women’s AFL took off in Australia. Creating a completely new boot for women was an idea that was breaking new groundmost women’s sports footwear use moulds, known in the industry as a ‘last’, that are made for men’s shoes. The lasts are then reduced in size to cater for smaller female feet. What Mark wanted was a last to suit the more narrow feet of female athletes. Usually the boots we wear are a bit loose around some parts and tighter around others but with these they could really notice they were more specifically made for female foot shapes,’ Brooke says. The Lethal women’s football boot is commercially available through asics.com and in-store at Rebel Sport and online at rebelsport.com.au. The boot comes in women’s sizes 6.5 to 12 and in two eye-catching colours, black and aqua or flash coral base. Note: ASICS is an APA Endorsed Product Partner; however, the new Lethal women’s football boot is not APA endorsed. If you would like specific sports physiotherapy to improve your performance on the field, make an appointment now, book online or call us 99683424. To read the full article, head to the link below; https://www.squareonephysio.com.au/new/womensfootballboots/

03.01.2022 Good Habits = Continually Improving

03.01.2022 WE ARE EXCITED - More space, More session times, more new services at MOSMAN We are taking over the corridor at Bridgepoint to launch a new purpose built space for our Pilates classes. If you've walked past recently you would have seen a flurry of activity across the hall at Bridgepoint in our old premises.... Our new space will be open Monday 28th September This will correspond with us moving out of our 393 location. After 10 years in this fabulous doctors practice, we have simply outgrown our space. We can't wait for this exciting next chapter

02.01.2022 Fuelling your body as a female triathlete Fuelling your body correctly is incredibly important to optimise your performance, maintain bone health and to ward off injury. Higher training levels lead to increased energy expenditure and therefore require increased energy intake ... Without appropriate energy intake, female athletes put themselves at risk of developing RED-S (Relative Energy Deficiency in Sport) syndrome. RED-S in females was previously termed ‘The Female Athlete Triad’ and is characterised by; 1 low energy availability 2oligomenorrhea (infrequent menstrual periods) 3decreased bone density This is an important consideration for female athletes as suboptimal bone density puts you at an increased risk of bone injury (think stress fracture!). If you are unsure where to start, a registered dietician can help you identify how to better fuel for your training load To read more on key considerations when competing in triathlons as a female, head to the link below; https://www.squareonephysio.com.au/news_/femaletriathletes/