Active Balance Physio & Wellness

Active Balance Physio & Wellness Welcome to Active Balance Physio & Wellness! We are in St Marys, Adelaide 😊

16/02/2026

Struggling with tight, weak or niggly hips? 👀

Strong hips aren’t just for athletes. They play a huge role in how well you move, lift, run and even sit at your desk. Stability and control through the hips can make a big difference to knee pain, lower back discomfort and overall performance.

In clinic, we often prescribe targeted hip strengthening to improve control and build resilience. Whether you’re returning from injury or simply wanting to move better, this simple hip session is a great place to start:

▪️ Lying banded hip flexion
▪️ Seated leg hurdle
▪️ Banded plank knee drives
▪️ Kneeling hip march

These exercises help build hip flexor strength, single-leg control, pelvic stability and trunk integration - all key ingredients for strong, supported movement.

💾 SAVE and try this session later!

16/02/2026

Feeling flat in the gym even though you’re training consistently? 🤔

Or noticing more niggles popping up lately?

Recovery isn’t the opposite of training. It’s part of it.

Training is the stressor. Recovery is where your body actually adapts, rebuilds, and gets stronger.

In clinic, we often see people doing a little bit too much and not giving themselves enough time or support to recover. This can show up as:

▪️ Ongoing fatigue
▪️ Recurring niggles
▪️ Plateaued progress
▪️ Just not feeling very “flash” in your sessions

Rest days aren’t detraining. They’re strategic.

Good recovery usually looks like:

▪️ 7 to 8 hours of sleep, ideally closer to 8
▪️ Eating enough, especially adequate carbohydrates
▪️ Managing overall life stress, not just gym load
▪️ Pulling back slightly when your body is asking for it

Sometimes the best thing we prescribe isn’t more exercises. It’s tapering things back or adding in an extra rest day.

If you’re not sure whether you’re doing too much or not recovering well, it might be time to reassess your load.

You don’t need to stop training. You just might need a better balance between stress and recovery.

🔗 If fatigue or recurring niggles are creeping in, book in with one of our physios via the link in bio.

15/02/2026

A stiff mid-back could be the reason your shoulders (or neck) keep flaring up. 👀

We see it all the time.

If your thoracic spine isn’t moving well, your shoulders and lower back often pick up the slack. That can lead to tightness, overload, and those niggling aches that don’t seem to settle.

The good news? You don’t always need to stop training. You just need the right progression.

Here’s a thoracic sequence we often use to restore movement and build strength:

◼️ Cat–Cow

A simple way to improve flexion and extension through the mid-back. This builds awareness and control before adding load.

◼️ Thread the Needle

Helps restore thoracic rotation. Ideal if you’re feeling locked up through the upper back or spending long hours at a desk.

◼️ Prayer Stretch

Encourages thoracic extension and lat length, which is key for comfortable overhead movement.

Once mobility improves, we progress into strength-focused movements:

◼️ Dumbbell Rows

Builds thoracic extension strength and scapular control to support shoulder health.

◼️ Banded Woodchops

Trains controlled rotation and force transfer through the trunk.

◼️ Overhead Press

Challenges thoracic extension and ribcage control under load.

Mobilise → Control → Load.

If your mid-back isn’t moving well, your body will find movement somewhere else - and that’s usually where pain starts.

📲 SAVE + SHARE if this helped you understand your upper body better.

Ready to move better, not harder? Book an assessment with our physios via the link in our bio. 🔗

08/02/2026

Looking to level up your running in 2026? 🏃🏼‍♀️

Running isn’t just about logging kilometres. Strength, control and stiffness through the hips, calves and trunk all play a huge role in how efficient (and resilient) you are when you run.

In clinic, we often prescribe targeted running exercises to help build better mechanics and reduce injury risk. Whether you’re training for your first 2km or a full marathon, this simple running session is a great place to start:

▪️ Hip airplanes
▪️ Standing calf raises
▪️ Box step downs
▪️ Wall knee drives
▪️ Pogo jumps

These exercises help improve hip stability, calf strength, single-leg control and running stiffness, all key ingredients for better running performance.

💾 SAVE and try this session later!

08/02/2026

Hip feeling weak, wobbly, or inconsistent during training? 🏃‍♀️🏋️‍♂️

Hip stability plays a huge role in how your knees, back and ankles handle load, especially when you’re running, lifting or moving on one leg.

This standing banded side leg lift is a simple but effective way to build glute med strength and control. The glute med helps keep your pelvis stable and your leg tracking well, which is key for reducing injury risk and improving performance.

We often program this as 3 x 12–15 reps per side, focusing on slow, controlled movement, staying upright, and keeping tension through the band the whole time.

Simple doesn’t mean ineffective. Done well, this exercise carries over to stronger, more stable movement across training.

Like all rehab and training, it should be tailored to your body, load and goals.

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Want to build stronger, more resilient hips for training?

Book an assessment with our physios via the link in our bio 🔗

05/02/2026

Struggling to make progress in the gym despite training hard? 🤔

Or feeling constantly fatigued with no clear reason why?

This is something we see very commonly in clinic, and in many cases, overtraining is part of the picture.

Overtraining isn’t just about doing too much. It’s usually a mix of:

▪️ Training loads exceeding what your body can currently tolerate
▪️ Not allowing enough time or support for recovery

When the demands you place on your body outweigh its capacity to recover, progress stalls, and niggles, fatigue, or recurring pain can start to creep in.

Recovery isn’t just rest days. It also includes:
▪️ Adequate sleep
▪️ Enough food and hydration
▪️ Settling tissue tension (think mobility work, massage balls, recovery sessions)
▪️ Smarter load management across the week

These things help calm the system back down so your body can actually adapt to training - not just survive it.

If this sounds a bit like you, it’s worth exploring further. You don’t need to stop training, you just might need a better balance between load and recovery.

🔗 If fatigue or recurring pain is holding back your training, book in with one of our physios via the link in bio.

05/02/2026

You, yes you. We know you are putting of your rehab because you can’t be bothered coming in clinic. 😏

You don’t need to be in the clinic for every stage of rehab.

And for a lot of people, telehealth is actually the missing piece. 👀

Telehealth physio is ideal if you’re travelling, living remotely, short on time, or simply need clear guidance between in-clinic sessions.

With a 1:1 telehealth appointment, you still get:

◼️ A thorough assessment
◼️ Guided rehab and exercise progressions
◼️ Clear movement and load advice
◼️ Support that fits around your life

Hands-on treatment has its place, but education, movement coaching and the right plan can make a huge difference when delivered properly.

Telehealth appointments with Em are now available!

📲 Book via the link in bio.

30/01/2026

A lot of our patients ask, “Can I still train with ankle pain?” 🤔

In most cases, the answer is YES (with a few exceptions).

If your ankle is feeling sore, stiff, or a bit unstable, high-impact movements or single-leg loading might be too much right now. But that doesn’t mean training has to stop. With the right progressions, you can keep moving, build strength, and support your ankle as it recovers.

Here are a few rehab exercises we often use to help people keep training while protecting the ankle:

◼️ Standing double-leg calf raises

A great starting point for rebuilding calf and ankle strength. This reduces load through the ankle while still training the muscles needed for walking, running, and jumping.

◼️ Single-leg isometric holds

Holding a controlled single-leg position helps build ankle stability and strength without excessive movement, making it a solid foundation before progressing to more dynamic balance work.

◼️ Dual-leg calf pulses

A gentle way to reintroduce spring and load through the ankle. This prepares the tissues for higher-impact movements while keeping things controlled.

As symptoms settle, these can progress into training-focused movements like single-leg calf raises, star balance work, and single-leg pogos.

If any exercise causes pain, don’t push through it. That movement might not be right for you yet – but there are always other options to keep you progressing.

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Ready to get started? Book an assessment with our physios via the link in our bio. 🔗

29/01/2026

Shoulder feeling unstable or shaky overhead? 🏋️‍♀️

Shoulder stability isn’t just about strength – it’s about your ability to control and support the joint through range, especially overhead.

This overhead kettlebell hold is a simple but effective place to start. Holding the weight overhead challenges your rotator cuff, shoulder stabilisers and trunk to work together to keep the joint stacked and controlled.

We often program this as 3 x 30 second holds each side, focusing on good posture, steady breathing and staying pain-free throughout.

This exercise works well in the gym or at home, but like all rehab and training, it should be tailored to your injury, training load and goals.

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Ready to build stronger, more stable shoulders?

Book an assessment with our physios via the link in our bio. 🔗

✨ Welcome to the team Brooke ✨We’re excited to introduce our newest remedial massage therapist, Brooke.Brooke’s journey ...
29/01/2026

✨ Welcome to the team Brooke ✨

We’re excited to introduce our newest remedial massage therapist, Brooke.

Brooke’s journey into massage therapy began through personal training, but it was her own experience with a back injury that truly shaped her path.

Through exploring different pain management approaches, remedial massage became a key part of her recovery and relief, and it’s what inspired her to help others feel the same genuine change in their bodies.

Brooke takes an intuitive, personalised approach to every treatment, focusing not just on physical relief, but the connection between the body, mind, and emotions. She strongly believes that combining movement with massage can have a powerful impact on both mental and emotional wellbeing.

Outside the clinic, you’ll usually find Brooke cooking, training at the gym, travelling, or unwinding with a true crime doco.

Brooke will be starting Thursday afternoons and alternating Saturdays, with her availability increasing over the coming months.

✨ SPECIAL WELCOME OFFER✨

Book a remedial massage with Brooke before the end of February and receive $20 off your treatment, plus a FREE recovery session.

📲 Book now, at our link in bio or by calling the clinic on 0450 877 731.

Say hi to Brooke in the comments below! 👋

We’re pumped to share this! 👇We’re on the lookout for a Physiotherapist to join our team at Active Balance.With one of o...
23/01/2026

We’re pumped to share this! 👇

We’re on the lookout for a Physiotherapist to join our team at Active Balance.

With one of our physios heading off to Queensland, a full-time role is opening up from April 2026 and we’d love to find the right fit.

The details:

📍 Position: Full-time Physiotherapist
📍 Location: St Marys, Adelaide
📍 Start: April 2026
📍 Pay: Excellent pay + bonus structure

Our ideal candidate will have:

• A genuine passion for movement, exercise or sport
• Confidence working with active people and athletes
• Strong communication and teamwork skills
• A desire to keep learning and developing as a clinician
• Willingness to work some evenings or Saturday mornings

(New grads are welcome to apply – attitude and curiosity matter.)

What you’ll be doing:

• Delivering hands-on, high-quality musculoskeletal care
• Working closely with our multidisciplinary team
• Developing individualised rehab and exercise programs
• Continuing your professional development with in-house PD, mentoring and external courses

If this sounds like you, send your CV and a short cover letter to:
📧 talt@activebalancephysio.com.au

If you’d like a confidential chat before applying, call us on 0450 877 731.

Know someone who’d be a great fit? Feel free to share or send this their way. 🙌

16/01/2026

A lot of our patients ask, “Can I still train with knee pain?” 🤔

In most cases, the answer is YES (with a few exceptions).

If your knee is feeling sore or irritated, heavy barbell lifts like back squats or deadlifts might be too much right now. But that doesn’t mean training is off the table. With the right regressions, you can keep moving, stay strong, and support your recovery.

Here are a few rehab exercises we often use to keep people training while protecting the knee:

◼️ Elevated kettlebell deadlifts

A great alternative to barbell deadlifts. This reduces overall load while still training the hips and legs, helping maintain strength without excessive knee stress.

◼️ Box squats

A regression of barbell back squats that helps control depth and range, allowing you to build strength and confidence in a pain-free position.

◼️ Elevated side step ups

A stepping stone towards elevated single leg lowers. This improves single-leg strength and control while challenging stability without overloading the knee.

If any exercise causes pain, don’t push through it. That movement might not be right for you yet – but there are always other options to keep you progressing.

📲 SAVE + SHARE if this was helpful

Ready to get started? Book an assessment with our physio’s via the link in our bio. 🔗

wellness active balance exercise

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135 Daws Road
Adelaide, SA
5042

Opening Hours

Monday 8am - 7pm
Tuesday 8am - 7pm
Wednesday 8am - 7pm
Thursday 8am - 7pm
Friday 8am - 6pm
Saturday 8am - 12pm

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About Us

​Talia has a diverse education background, having begun a degree in Occupational Therapy at University, before changing paths and completing an Advanced Diploma of Remedial Massage (Myotherapy) in 2008. From here she completed a Bachelor of Health Science (Complementary Medicine), and then in 2013, Talia completed her Masters of Physiotherapy at Flinders University. Since completing her massage and physiotherapy qualifications, Talia has worked in a range of settings including elite sports (AFL and NRL), private practice settings alongside physios, chiros, massage therapists and podiatrists, as well as in an aged care environment.

​Talia has a passion for helping people and getting them feeling better. She has completed several additional professional development courses, the most recent involving learning the very gentle and effective technique of counter strain and also advanced management of fitness athletes. In 2018, Talia was given the opportunity to work privately out of a room within Mesomorph Crossfit, and since starting there, hasn’t looked back.

Talia is committed to helping you achieve your goals, and will work with you to achieve the best outcomes possible.