The Studio. Physio & Pilates in Rozelle, New South Wales, Australia | cosmetic & personal care

The Studio. Physio & Pilates

Locality: Rozelle, New South Wales, Australia

Phone: 9810 9600

Address: The Studio. Physio & Pilates Suite 2, Level 2, 661 Darling Street, Rozelle 2039 Rozelle, NSW, Australia

Website: https://www.thestudiorozelle.com.au

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• Medical and health
• Medical centre
• Physical therapist
• Beauty
• cosmetic & personal care
• Pregnancy care centre

25.01.2022 Things may have looked different this year but thankfully most things taste the same We hope however you’ve spent your festive season it’s been filled with love, laughs & cold bottles popped (even if through a screen for some) Hopefully a restful day today, ham sambos all round, a sneaky snooze & a few overs at the MCG ... We’re back to move those bodies tomorrow (Sunday) with Clinical services kicking back off on Tuesday

25.01.2022 Sunday stretch Bitta this in class today me thinks #bendandstretch #sundaystarter #

24.01.2022 Here’s to a magic Monday & magnificent week ahead Miss Katie & her teeny tiny squad always bringing that extra sparkle to our days

24.01.2022 Perfect posture doesn’t really exist but your personal best posture certainly can be found in Pilates Don’t forget to work the entire body - front, back & sides

23.01.2022 Today’s plans... #sundaysesh #dayforit #bluebird #

23.01.2022 The time has come to wish our much adored Physio Emily all our love as she sets off to finish baking her little sidekick We have loved being a part of Em’s pregnancy journey. She has been an absolute trooper from start to finish, continuing to put others needs above her own; never failing to provide the positive energy we know & love from her & still managing to whip out those epic dance moves (mid class) right up until the end It goes without saying that Em will be... a natural when it comes to motherhoodso many Studio mummas can attest to Em’s kind, gentle nature, witnessing plenty of baby cuddles in Mums n Bubs over the years Thank you for all you have given to your team & patients Emit’s now all about YOU & that little pudding we just can’t wait to meet Ok, feet up, kettle on, biccie supplies replenishedtime to rest that bod, catch a few zz’s & prep for what’s to come All our love to Em & Tom on this magnificent journey See you on the other side! @emea2323 @tomdixon1

23.01.2022 Sundays at the Barre *Tutus optional

23.01.2022 Why we love the HIP HINGE For both beginners & seasoned athletes the hip hinge is a fundamental functional exercise. Benefits:... Improves grip strength Improves posture Helps with the ability to perform essential tasks eg. Picking things up! How? Maintain a neutral spine & bend at the hips not the lower back This pattern of movement removes stress from the lumbar spine/lower back & can help prevent a whole host of injuries The challenge? Nailing the isolated hip movement without bending through the back! This movement is one you perform everyday & probably don’t even realize Picking up the laundry basket, putting on your socks, picking up your tiny tot or lifting boxes when moving house You can see why perfecting this movement is pretty important! Check out Physio Bec showing off a view variations of the hip hinge above Now you can understanding why this handy movement comes up in classes so much

23.01.2022 Studio friends please take a moment to read our Covid Protocols that can be found in our entrance foyer when you visit this week Remember to sanitise, keep a safe distance & respect your fellow Studio goers ... Thank you Together we can stop the spread

22.01.2022 It’s the final push WE CANT DO IT! (with a little help from our mate )

21.01.2022 Feeling a little dusty after a weekend of festive events? Maybe a few too many drinks were had & more food than you would normally have? We know a lot of people may find themselves feeling worse for wear or even a little guilty about indulging, so our Dietitian has 5 tips to help you get back on track: 1) Don’t fast, detox or skip meals! It might be tempting after feeling like you have over-eaten on the weekend, but don’t compensate for this by skipping meals during the week ...because you’ll likely find yourself starving & binge eating later in the day! Instead focus on whole foods & try to fill at least half your plate with veggies or salad at each meal! 2) Try to fit in exercise where you can. Don’t go overboard, but movement throughout the week will help you to feel fab again 3) Re-hydrate! After a big weekend it is absolutely key to stay on top of your hydration so you can get back to feeling your best self! 4) Plan your meals out for the week ahead Putting pen to paper will help you to plan out how to balance indulgences with your healthy meals & also helps you stay organised 5) Let go of the guilt! This time of year is for celebrations (especially after the sacrifices of the past year) & for enjoying time with friends & fam. Our Dietitian is available Thursday if you need more specific tips and advice!

21.01.2022 Oh so very sober... Always welcome to approach with snacks

20.01.2022 Welcome Kelly! We are so excited to introduce Kelly; our brand new massage therapist who is joining our therapist Andrew in the team Kelly is an enthusiast, passionate & highly qualified remedial massage therapist. Kelly takes pride in providing professional & caring treatments always adjusting her approach depending on individual client needs & expectations ... Kelly is always attentive to clients feedback ensuring effective techniques are used accordingly. Her specialities are remedial, sports, deep tissue, aromatherapy & pregnancy massage Outside The Studio Kelly is a total Gym, Pilates & Yoga lover & soaks up any outdoor activities when she can Kelly has some last minute Christmas Eve appointments available Book online or call 9810 9600 after 8am Health fund rebates available

19.01.2022 That Studio skyline... Skillz by Andrew

19.01.2022 Coz let’s be real, we all have enough things... We’ve had some of our best Studio success stories start with a gift voucher from a friend or family member... Gift a fixed amount, a mix of services or simply a class pass! Unsure? We’re here to help you decide. Products are also a great option: Foam rollers, pregnancy pillows, grip socks, pilates mats...... Pop in, call or drop us an email!

19.01.2022 Did you know 2/3 of herniated discs heal on their own. A meta analysis of 11 studies (Zhong et al, 2017) found that disc bulges can spontaneously heal - without the need for surgical intervention. Often this occurs within a few months, not years Therefore conservative therapies (eg Physiotherapy, prescribed exercise, medication & lifestyle changes) are recommended as the first choice of treatment in most cases ... Found yourself with a concerning looking X-ray or MRI report & not sure you’re next move? Check in with one of our Physio’s & we can help!

19.01.2022 FYI Our creche carers Margo & Ingrid have been absolute stars this year & have earned themselves a much needed rest We know this might make it tricky to get to your favourite classes over the Chrissy/NY period so we have ensured our timetable is still nice & full so hopefully there are times that suit all!... Big kids are welcome to come along if they can sit quietly during classes/appointments Any questions give us a shout!

17.01.2022 WHAT IS MY DEEP CORE?! If you've been in a Pilates class it's likely you've heard us bang on about your deep/inner core muscles What we are referring to is your TA or transversus abdominus. This is our deepest core muscle (hidden under the six-pack & obliques). The TA acts like a corset as it wraps around & attaches to the spine & pelvis ... When working well TA SHOULD pre-activate before your other core muscles to keep you nice and strong & stable while you exercise & go about daily tasks As a post-natal woman, re-learning to switch TA on correctly is key as it tensions the linea alba (the connective tissue line that runs down the belly) - super important for strengthening your core and improving abdominal separation post baby! Getting your core activation right is essential in the prevention of back pain, pelvic floor dysfunction & to achieve that nice effective deep pilates burn! If you're unsure if you're activating your core properly or if you're feeling your back kick in during class when it probably shouldn’t be, check in with one of our Physiotherapists for an assessment to get this right! If you are 6months or less post natal an assessment with our Physio team is essential before commencing classes to ensure we get you on the right track

16.01.2022 Pilates & BREATHING There’s a lot to learn when tackling Pilates for the first time & it can all feel a bit overwhelming...especially when it comes to breathing! When do I breathe?! How should I breathe?! First & foremost we just want you TO breathe. Holding your breath during exercise is very counterproductive ... While holding your breath AND moving with effort (exercising) we will see an increase in intra-abdominal pressure (air pressure in your belly) which makes it very tricky to maintain a sufficient abdominal contraction to complete the exercise safely Not only that but this increasing pressure causes a downwards force on your pelvic organs & pelvic floor....something we definitely don’t want So if you find yourself holding your breath odds are you need to reset/refocus and BREATHE or perhaps the exercise is a little too challenging & it’s time to regress There’s a lot more that can be said about the mechanics of breathing but let’s keep it simple for now Firstly breathe Secondly if able think about breathing out on the effort/most challenging part of an exercise (eg standing up from a squat) Lastly DON’T force your breathe. A natural inhale/exhale will do the trick. Excessively pursing your lips or straining to exhale is not necessary & like breath holding, counterproductive. If you panic, your body will follow & you will lose the connection with all these deep stabilisers we so seek! Still confused? Ask us in class, we’re happy to help!

16.01.2022 Our Ballet classes are back this Friday! Classes are almost full up so if you’re thinking about enrolling your tiny dancer jump online or get in touch Term bookings can be done online, casual drop ins must be booked via phone/email with payment processed before class to secure a spot! ... Check out our website for all the info you need or give us a buz We CAN’T WAIT to welcome new & previous little dancers to The Studio. All welcome, boys & girls encouraged

15.01.2022 That sweet sweet feeling when they say ‘you made it’ The bro’s...bringing it every Saturday 7.45am

12.01.2022 1kg?!? Feels like 10... #ankleweights #strengthgains #ouch #lovehate

12.01.2022 Sunday says # #rogerthat #friendnotfoe

10.01.2022 Another week cutting new shapes on the Reformer with our legendary clients Far out we are lucky to do what we do...Kicking goals every single day with our clients Whether that be performing the scooter with ‘no hands’ for the first time or nailing a plank on the toes for the first time since having a baby...we’re with you all the way & get just as much of a buz as you when you progress in strength and confidence ... Thanks for taking us along for the ride

10.01.2022 Ready, set...GO! #2021

09.01.2022 I didn’t quite get around to writing the annual motivational ‘new year’ insta post last week but based on the weeks display at The Studez there really was no need! As disappointing as it’s been for many to miss out on trips planned over Chrissy & NY those who have been forced to hang around have really knuckled down & kept up a consistent physical routine during the festive period - while no doubt balancing workouts with lots of delicious treats & relaxing long lunches S...houtout & kudos also to our pals logging onto The Studio Online from your homes & holiday hideouts...we see you! Yep there are a few weary bodies & a feeling of post indulgent sluggishness - but far out we’ve been impressed to see such motivation & strength from so many of you at a time when we it’s so easy to slip from of our regular habits We’re sorry it was an odd end to the year, but we sure are glad to share this time with you all & look forward to continuing on the path to building strong, resilient bodies throughout the inner west (& the world! ) Here’s to 2021

08.01.2022 Top knot, tights & nice cosy fleece will do me Happy Sunday friends, hot brews all round

08.01.2022 I teach him Pilates, he makes me dinner EveryBODY wins

07.01.2022 31st Dec, a day we can’t help but reflect So many things have been said about the year that’s been... I could say many more but instead I’m just going to say THANK YOU ... THANK YOU to everyone who has in some way been involved in The Studio Community during 2020 THANK YOU for your loyalty & support during the highs & lows THANK YOU for sharing your stories, families, challenges & successes with us THANK YOU for being so damn lovely & making the 5am starts & late evening close ups so satisfying THANK YOU to the Dream team who lift each other up on the daily & bring all the positive vibes & laughs THANK YOU ONE THANK YOU ALL

06.01.2022 By popular demand our 2021 Ballet Term 1 is open for bookings! Classes filled up this term so get in quick to avoid any disappointed tiny dancers 4 - 5 yrs Mon 2 - 2.40pm 01/02-05/04... 5 - 9 yrs Tues 3.30 - 4.15pm 02/02 - 06/04 18months - 3 yrs Fri 9 - 9.30am 29/01 - 02/04 3 - 4 yrs Fri 9.45am - 10.20am 29/01 - 02/04 More information & enrollments available for the term via our website. Casual bookings are accepted throughout term pending class availability (casual booking must be made via phone or email)

06.01.2022 Magic Monday Can’t wait to bend & stretch with ya’ll this week

06.01.2022 Whenever I’m asked ‘anything you’d like to do in class today?’ My answer is always ‘lunges please!’ (Sozza lunge haters) You just can’t beat a lovely lungeexhibit A Balance, stretch, quads, glutes, torso controland the rest ... Plenty of bang for your buck the ol’ lunge Just when you feel you’ve got it under control we go & throw in a sliding disc, loop band or Reformer carriage & really take it to the next level That’s where the magic happens my friends, progression change in stimulus & load What’s your fave exercise? Let us know below & we’ll roll them out for ya’ll

05.01.2022 We LOVE Mat Pilates Just you & your body (& maybe a few small toys here here & there) The perfect class to really get to know how your body feels & moves without all the bells & whistles ... Often perceived as the ‘easy version’ of Pilates...we challenge you to maintain this view after trying out one of our Studio Mat or Power Pilates classes Nail the foundations & core principles in mat & watch these flow on into life’s every day physical challenges

05.01.2022 Sundaaaze... #dontwozaboutit

04.01.2022 Health fund coverage for the year still looking pretty healthy? We are open with Physio, Women’s Health, Massage, Dietetics & Physio/Pilates appointments available for the next 3 days - before your allowance expires! Book online or give us a buz on 9810 9600 to discuss availability

04.01.2022 PELVIC STRETCHES We’re so often told we should be doing our pelvic floor exercises to keep them strong but what about relaxing these muscles? You’d be surprised to know many people actually need to release & LET GO of tension in their pelvic floor & surrounding hip & back muscles ... These are a few of our favourites for you to try Child’s pose Piriformis stretch Happy baby stretch Butterfly stretch Try holding each stretch for 30 secs, take a few deep breaths & visualise letting go of any tension within the pelvis If you’re not sure what’s right for you or want an in depth assessment to determine if you should be focusing your energies on strength, release or a combo of both, book in to see one of our Women’s Health Physios for an individually tailored plan I know how I’ll be starting my week Pelvic stretch time! Thanks to our Women’s Health Physio Caity for the top tips

04.01.2022 It is indisputable that working out with mates helps with motivation, accountability AND is Fun capital F As the silly season progresses let’s embrace all the help we can get! Grab a mate, agree on a time & we’ll meet you at the Barre Can’t find any takers? We got you, pals on tap at The Studio

04.01.2022 PREGNANCY RELATED PELVIC GIRDLE PAIN Are you pregnant and experiencing pain in the buttock/pelvis/back area? This could potentially be pelvic girdle pain. Super common in pregnancy but NOT something you should put up with! ... This type of pain can be exacerbated by everyday activities such as long walks, climbing stairs, getting out of the car or rolling over in bed Physiotherapy assessment is important to properly diagnose the cause of your pain & to determine the right management plan for YOU! Physiotherapy management can include activity modification, supportive garments, exercise & hands on treatment we have lots of tools & strategies to keep that bod moving throughout your pregnancy & to be prepare you for delivery & the 4th trimester Book in to see one of our Physiotherapists for an assessment & let’s sort out those niggles today

03.01.2022 Looks to be a wet week ahead Pause your scroll & get yourself sorted for your weeks workouts - we promise a cosy, dry & socially distanced Studio First cab off the rank ... Monday 6am HIIT to shake off the weekends hibernation haze Sleep tight & we’ll see ya’ll in Studio

02.01.2022 Hot day but we got the job done #earlybirds #beattheheat #sweatstorm #brolates