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.

A wonderful morning connecting, celebrating, and wrapping up the year with our gorgeous community.Thank you to everyone ...
06/12/2025

A wonderful morning connecting, celebrating, and wrapping up the year with our gorgeous community.
Thank you to everyone who joined us and made our annual Christmas brunch such a fun and special morning! ✨

And a big shoutout to for always delivering the goods - amazing food and coffee! 🥰

✨We’re already starting to fill up our first Prenatal Bump & Postnatal Mums & Bubs 6-Week Series of 2026! ✨So if you’ve ...
02/12/2025

✨We’re already starting to fill up our first Prenatal Bump & Postnatal Mums & Bubs 6-Week Series of 2026! ✨

So if you’ve been thinking about joining, now’s the time to lock in your spot. 💛

Give us a call on 0458338886 to secure your spot in either series and schedule an initial consult. 📲

More info: https://pilates.theroomadl.com.au/pre-post-natal/

🚽 Toilet etiquette somehow makes its way into every pelvic physio consult with us💩. Simply because if your bowels aren’t...
25/11/2025

🚽 Toilet etiquette somehow makes its way into every pelvic physio consult with us💩. Simply because if your bowels aren’t happy, it’s hard for everything else to be happy too. So here are our top tips! 🧻

💩 Let’s talk about something everyone does… but no one really talks about: wiping! 🧻On a good day, 1-3 wipes should do t...
20/11/2025

💩 Let’s talk about something everyone does… but no one really talks about: wiping! 🧻

On a good day, 1-3 wipes should do the trick. If you’re wiping endlessly, scrubbing, or still not feeling fresh - your body is trying to tell you something.

Here’s what might be going on:
💩 Stool consistency - too soft, sticky, or hard can mean extra wiping.
🫣 Pelvic floor - too tight, overactive, or weak can make emptying tricky.
🧻 Technique matters - front-to-back, gentle pressure, no scrubbing.
🍊 Prolapse - can make stool harder to pass.
👶🏼 Post-birth changes - scar tissue can get in the way.
🧱 Constipation & straining - can overstretch the colon, reduce sensitivity, and cause small leaks.

If wiping feels like a full-time job, smear city, or you never feel empty we can help with pelvic physio appointments available at our clinic location in Flinders Park (Tuesday’s only).

⚠️ Quick heads up: if your bowel habits suddenly change or something feels off, check in with your GP. This post is for general advice and isn’t a substitute for medical care.

Postpartum Pelvic Physio Check at The Room ADL 🌸Your body has done amazing things - now let’s help it recover safely! He...
11/11/2025

Postpartum Pelvic Physio Check at The Room ADL 🌸

Your body has done amazing things - now let’s help it recover safely! Here’s what happens at your check:

📝 Chat About Your Birth & Symptoms
We’ll hear your story and make the session all about YOU.

🧍 Posture & Movement Check
How you sit, stand, walk & lift - we’ll guide you to move safely and comfortably.

💪 Pelvic Floor Assessment
With your consent, we may perform an internal or external assessment to check muscle strength, coordination, and any areas of tension or weakness.

🤰 Core & Abdominal Check
We’ll assess your core muscles, plus check for abdominal separation (diastasis recti), and provide personalised advice.

📚 Tips & Guidance
Safe exercises, posture, lifting, bladder & bowel support, and strategies for prolapse or pain.

👱🏻‍♀️ Your Recovery Plan
From home exercises to guided pelvic physio or studio classes - a plan tailored to YOU.

It’s important to remember that every body recovers differently. We’re here to support your journey back to strength, confidence & function! ❤️

🌼 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. ❤️

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.