The Room ADL Pilates & Pelvic Physio

The Room ADL Pilates & Pelvic Physio 📍Torrensville - Physio Led Mat Pilates, Private & Duo Clinical Mat / Equipment, Prenatal, Mums & Bubs Classes
📍Flinders Park - Women’s Pelvic Physio

The Pilates Room Adelaide provides a highly personalised service. We like to get to know you, your body, and your health goals. We will guide you through intelligent and versatile movement that can be tailored for every body. Whether you are looking to improve your fitness, rehabilitate an injury, reduce pain or keep active during or after pregnancy we will support you through your unique journey. Every single step of the way.

🌼 Postnatal recovery looks different for every mum - and that’s okay 💕Our postnatal classes offer a safe, supportive spa...
04/11/2025

🌼 Postnatal recovery looks different for every mum - and that’s okay 💕

Our postnatal classes offer a safe, supportive space to rebuild strength, nurture your recovering body, and connect with other mums (and their adorable bubs!) along the way 🥰

If you’re interested in joining the first series of 2026 contact us asap to register your interest 🫶🏼

Ever heard of “The Knack”? 🤔In the pelvic floor world, The Knack is a simple yet powerful technique:👉 it’s about gently ...
03/11/2025

Ever heard of “The Knack”? 🤔

In the pelvic floor world, The Knack is a simple yet powerful technique:
👉 it’s about gently tightening your pelvic floor muscles just before and during moments that cause a rise in abdominal pressure - like coughing, sneezing, lifting, laughing, or even getting up quickly. 😅

That quick squeeze helps your pelvic floor brace against that pressure, giving your bladder extra support to assist in preventing leaks. Think of it as your built-in reflex that is subtle, quick, and easy to practice anywhere!

So next time you feel a sneeze coming on and you’re worried about leaking, try The Knack for some extra protection. 🫶🏼

And if you need a bit more guidance, we have pelvic physio appointments at our clinic every Tuesday to help with managing leaks and other pelvic floor concerns. You can easily book online, give us a call, or use the Mindbody app—whatever works best for you!📲

Perineal Massage: What You Need to Know 👐🏽Preparing for a va**nal birth or VBAC (va**nal birth after caesarean)? One sim...
27/10/2025

Perineal Massage: What You Need to Know 👐🏽

Preparing for a va**nal birth or VBAC (va**nal birth after caesarean)? One simple technique can make a big difference: perineal massage.

This gentle massage helps stretch and soften the perineum (the area between the va**na and a**s).

Research suggests perineal massage may reduce the risk of more serious perineal tears, the likelihood of an episiotomy, shorten the pushing phase and reduce postpartum leaks*

✨ Start from 34 weeks onwards
⏱️Aim for 5–10 minutes, 2–3 times per week
👐🏽 Insert your thumbs about 2–3 cm into the va**nal opening
🌼 Apply gentle, steady pressure down toward the a**s, then sweep out to the sides in a “U” shape (3 o’clock to 9 o’clock)
🫁 Breathe deeply and relax into the stretch - it should feel like a gentle burn or stretch, not pain

If you need more guidance book in a pelvic physio consult with us so we can teach you the technique and tailor it to your comfort - helping you (or your partner) feel confident at home.

⚠️ This advice is generalised in nature and should not substitute personalised medical advice or treatment.

*Abdelhakim et al., Antenatal perineal massage benefits in reducing perineal trauma and postpartum morbidities: a systematic review and meta-analysis of randomized controlled trials, Int Urogynecol J (2020).

IYKYK - the magic circle burn is real 🔥And it’s the one prop that perfectly defines the love–hate relationship for our c...
23/10/2025

IYKYK - the magic circle burn is real 🔥

And it’s the one prop that perfectly defines the love–hate relationship for our clients in the studio. 🌶️

Sorry, not sorry.

When the crew gets together in the studio 😎We’re booked out for the rest of 2025, but please contact us if you wish to j...
23/10/2025

When the crew gets together in the studio 😎

We’re booked out for the rest of 2025, but please contact us if you wish to join our Mums & Bubs classes starting in Jan 2026! 👶🏼

Supporting Your Body During Pregnancy 🤰During pregnancy, your body goes through a lot of changes, and that can sometimes...
15/10/2025

Supporting Your Body During Pregnancy 🤰

During pregnancy, your body goes through a lot of changes, and that can sometimes lead to discomfort in the pelvis area. If you’re dealing with sacroiliac joint or p***c symphysis pain, the Serola Belt can help. ❤️

This belt helps to support the sacroiliac and p***c symphysis joints - think of it like a gentle hug for your pelvis. It’s especially helpful as your body adjusts to carrying extra weight during pregnancy. 🍉

Key benefits:
🌸 Can provide relief from pelvic pain
🌸 Supports the lower back and hips
🌸 Easy to wear under clothing

If you’re experiencing discomfort, the Serola Belt might be a great option to support your body and help you stay comfortable throughout your pregnancy. As always, we recommend checking in with your pelvic physio to ensure it’s the right fit and suitable for your needs. 🫶🏼

🌸 Women’s Pelvic Health Physiotherapy in Flinders Park 🌸As you may already know, we’ve been providing physio-led classes...
14/10/2025

🌸 Women’s Pelvic Health Physiotherapy in Flinders Park 🌸

As you may already know, we’ve been providing physio-led classes at our Torrensville studio for over 10 years, and we’ve recently expanded to bring you The Room ADL Pelvic Physio - right here in the West. 🫶🏼

We are here to support women in all life stages who are experiencing;
✨ Pelvic floor dysfunction
✨ Bladder & bowel incontinence
✨ Pelvic pain & endometriosis
✨ Prolapse
✨ Painful s*x
✨ Pregnancy & birth preparation
✨ Postpartum recovery
✨ Menopause-related changes
✨ Post gynae surgery

💛 No referral needed
💛 Local & easy to access at 6/180 Grange Road, Flinders Park
💛 Book now on our website, through the Mindbody app, or by simply calling us on 0458 339 886.

We’d love to welcome you. ❤️

✨ Endo Flare-Up Kit ✨If you live with endometriosis, you know flare-ups can hit hard and often without warning. Having a...
10/10/2025

✨ Endo Flare-Up Kit ✨

If you live with endometriosis, you know flare-ups can hit hard and often without warning. Having a little “flare kit” ready to go can make those days feel a little more manageable 💛

Here are some things you might like to include:
🌸 Heat therapy – wheat bag, hot water bottle or portable heat patches to soothe cramping
🌸 Comfort items – cozy blanket, loose clothing, soft socks
🌸 Pain support – medications recommended by your doctor, TENS machine (we can teach you how to use one!)
🌸 Hydration & snacks – your favourite tea, electrolyte drinks, easy-to-digest comfort foods
🌸 Mindfulness tools – guided meditation app, journal, headphones with a calming playlist
🌸 A little joy – your favourite book, a feel-good show, or something creative that distracts and soothes

💡 Did you know pelvic physio can also support you with flare-up strategies? Things like pelvic pain stretches, breathing techniques, and tailored advice can be powerful tools to add alongside your kit.

🫶 Everyone’s kit looks different. The key is filling it with what you find comforting, supportive, and accessible in those moments.

✨ We have pelvic physio appointments available every Tuesday – book via our website, over the phone, or the Mindbody app.

💬 Let’s talk prolapse (POP)…Pelvic organ prolapse can occur when the muscles, tissues, and ligaments that normally suppo...
30/09/2025

💬 Let’s talk prolapse (POP)…

Pelvic organ prolapse can occur when the muscles, tissues, and ligaments that normally support your pelvic organs (like the bladder, uterus, or bowel) get stretched or weakened. This can cause a feeling of heaviness, pressure, or a bulge - but it’s more common than you might think, has varying degrees of severity and it’s not something you just have to “put up with.”

Pelvic physio can make a real difference. It’s all about understanding your body, learning how to support it, and giving you tools to feel confident again. That might look like:

✨ Learning how to do pelvic floor exercises correctly to optimise support from below
✨ Working on breath + pressure management for everyday activities
✨ Tweaking movement, exercise, and lifting to protect your pelvic floor and organs
✨ Exploring supports like pessaries and liaising with your medical practitioner as required

Don’t ignore the signs - if you’re feeling heaviness, pressure, or a bulge, reach out to us for an appointment to see how pelvic physio can help 💕

Repping our South Aussie gal ❤️Katarina is back on her island home this week consulting in all things pelvic health – ...
23/09/2025

Repping our South Aussie gal ❤️

Katarina is back on her island home this week consulting in all things pelvic health – supporting women with prolapse, incontinence, urgency, antenatal & postnatal assessments, pelvic floor dysfunction and more. 🤲🏽

A big thanks to Nicole, Nicolette and Anna for keeping everyone moving in the studio while she’s away! 🫶🏼

Katarina will be back in the studio for classes next week, and has pelvic physio appointments available in the clinic from Tuesday 14th October. Spots are limited, so make sure to book early! 🌸

Book via our website, the Mindbody app or give us a call 📲

✨ Hey mamas-to-be! ✨Our next Prenatal Bump 6 Week Series kicks off Tuesday 21st October @ 6:40pm and we’ve got a few spo...
19/09/2025

✨ Hey mamas-to-be! ✨

Our next Prenatal Bump 6 Week Series kicks off Tuesday 21st October @ 6:40pm and we’ve got a few spots left! 💕

This Physio-led series is all about:
🤰 Moving safely through pregnancy
💪 Building strength where it is needed
🌸 Easing those common pregnancy niggles
💜 Connecting with other mums-to-be

If you’ve been thinking about joining, now’s the perfect time to lock in your spot before it fills up!

📅 Starts: Tuesday 21st October
📍 Torrensville

DM us or call to secure your place and schedule an initial consult – we’d love to have you join us! ✨

theroomadl.com.au

Pelvic pain can feel confusing, frustrating, and sometimes even isolating 💭😣Whether it’s a dull ache, sharp twinge, heav...
15/09/2025

Pelvic pain can feel confusing, frustrating, and sometimes even isolating 💭😣

Whether it’s a dull ache, sharp twinge, heaviness or discomfort during daily activities (or intimacy ❤️) - it’s not something you just have to “put up with.”

Pelvic physio can help by:
✨ Exploring what may be contributing to or be the underlying cause of your pain
🧠 Helping you understand how your brain interprets pain
🤲🏽 Releasing tension in overactive or tight muscles
🧘 Teaching strategies to calm your nervous system
🏋️ Guiding you through tailored exercises to restore movement and strength

If pelvic pain has been holding you back, know that there are treatment options and you don’t have to navigate it alone. We can also guide you on whether it might be a good idea to seek a medical review if you haven’t already.

🗓 Appointments available every Tuesday in our Flinders Park clinic. Give us a call or book via our website or the Mindbody app.

*x

Address

1/53 Ashwin Parade Torrensville
Adelaide, SA
5031

Opening Hours

Monday 5:30pm - 7:30pm
Tuesday 8am - 7:40pm
Wednesday 8:45am - 7:40pm
Thursday 5:30pm - 7:30pm
Friday 4:45pm - 6:45pm
Saturday 8am - 10am

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The Pilates Room Adelaide is a boutique studio offering Mat Pilates, Clinical Pre / Postnatal, Clinical Mat / Equipment, and Barre instruction in a warm and inclusive environment. Our services are provided by experienced Physiotherapists, also qualified in Studio & Rehab Pilates.

The Pilates Room Adelaide provides a highly personalised service. We like to get to know you and your body. We will guide you through intelligent and versatile movement. Movement that is designed for every body.

Whether you are looking to improve your fitness, rehabilitate an injury, reduce pain or keep active during or after pregnancy we will support you through your unique journey. Every single step of the way.

If you would like more information about our studio and services please visit our website thepilatesroomadelaide.com.au or contact us on 0458 339 886.