Inner Strength Bayside Physiotherapy & Clinical Exercise, Cheltenham

Inner Strength Bayside Physiotherapy & Clinical Exercise, Cheltenham Physiotherapy treatment for all musculoskeletal concerns. Physio-led Exercise and Group Physiotherapy

Inner Strength Bayside is a dynamic physio clinic in Cheltenham offering Physiotherapy, Cancer Rehabilitation (The Pinc and Steel Programs), Physio-led Exercise (Clinical Pilates), Mums and Bubs Pilates, Pre and Post Natal Care. We provide an effective and personalised Physiotherapy approach to treatment for all musculoskeletal conditions including spinal, sporting injuries and rehabilitation following injury. Call 8555 4099 now or visit our website to make a Physiotherapy appointment or book in for a Physio-led Exercise Assessment!

17/02/2026

Tips for pelvic floor safe lifting/squating
1. Never hold your breath
2. Engage your pelvic floor prior to lifting
3. Relax only once you have finished the movement

16/02/2026

PLANTAR FASCIITIS

If you’ve got pain underneath your foot, that is worse in the morning - this one is for you! Louisa explains the *what, *who and *why of this common ni**le - and how we can best get you moving in the right direction.

14/02/2026

Fix Your Posture the RIGHT Way
Poor posture isn’t just about “sitting up straight.”
It’s about strengthening the muscles that support your spine and shoulders.
If you’re dealing with rounded shoulders or upper back tightness, try adding these to your routine:
- Rows: Strengthen mid-back muscles that pull your shoulders back
- Lat Pull-Downs: Improve scapular control and upper back strength
- Shoulder External Rotation: Activate rotator cuff muscles for shoulder stability
Aim for 2–3 sets of 10–15 reps
Focus on slow, controlled movement
Quality > weight
Good posture isn’t about forcing yourself upright, it’s about building strength where it matters.

13/02/2026

Core exercises in the dura disc on and off the reformer are one of our favourite exercises for deep core control.
The goal isn’t how far the leg moves — it’s what doesn’t move.

With the dura disc under the lower back, we’re checking that you can:
• maintain pelvic control
• coordinate breath and movement
• activate deep abdominal support
• move one leg without the spine shifting
This type of exercise is often used in:
✔️ rehab after pain or injury
✔️ pregnancy and postnatal care
✔️ pelvic floor rehab
✔️ building foundations before progressing strength
Simple ≠ easy.
Quality always comes before load.

If exercises like this feel harder than they look, a physio assessment can help you find the right starting point. See the link in our bio to book online.


12/02/2026

✨Postnatal recovery is not one-size-fits-all.

That’s why our Mums & Bubs Pilates classes are physiotherapy-led — not just exercise classes.

Before joining, every woman is individually assessed by one of our experienced physios. This allows us to tailor your program to your body, your birth history and your current goals.

In class you’ll receive:
• An individualised program
• Ongoing clinical guidance
• Education about pelvic floor, abdominal recovery & safe return to exercise
• A supportive environment where babies are welcome (and included where possible)

It’s a small group setting with clinical expertise behind every exercise.

Because postpartum care deserves more than guesswork.


09/02/2026

How to: Perineal Massage

Perineal massage is a great way to prepare yourself for a va**na delivery and may prevent more significant perineal tears, particularly in first time mums.

This video covers one technique for perineal massage. If you are having difficulty or are unsure how to perform, speak to a pelvic health physio.

TEAM CELEBRATION 🥳 A busy December meant team ISB opted for a more relaxed Christmas celebration this last weekend. Pick...
09/02/2026

TEAM CELEBRATION 🥳

A busy December meant team ISB opted for a more relaxed Christmas celebration this last weekend. Pickleball, dinner and drinks - a perfect way to celebrate the hard work of 2025, less one or two of our full support crew.

Thanks to all that made 2025 one to celebrate. Hoping 2026 brings many more “chest bump” moments (scroll 3/3), as we continue to build stronger, together.

⭐️ Our Inner Strength Bayside physios enjoyed a very informative inservice from Podiatrist John Osborne , who spoke to u...
06/02/2026

⭐️ Our Inner Strength Bayside physios enjoyed a very informative inservice from Podiatrist John Osborne , who spoke to us about how podiatrists and physios can work together to help clients with common foot injuries such as Plantar Heel Pain or Achilles Tendinopathy.

05/02/2026

Pelvic girdle pain during pregnancy can be really challenging — and you’re not alone.

Because PGP can feel different for everyone, support needs to be individual. Physiotherapy starts with a thorough assessment to understand how your body is moving and what may be contributing to your pain.

Treatment may include:
• Pregnancy-safe strength and mobility exercises
• Pilates-based support for the pelvis and hips
• Hands-on treatment where appropriate
• Practical advice for daily movements
• Support garments or belts to improve comfort

The aim is to help you feel more supported, more confident, and able to move more comfortably throughout pregnancy.




Living with knee or hip pain in Bayside or Cheltenham? You don’t have to just “put up with it.”The GLA:D® Program at Inn...
04/02/2026

Living with knee or hip pain in Bayside or Cheltenham? You don’t have to just “put up with it.”
The GLA:D® Program at Inner Strength Bayside is an evidence-based education and exercise program designed for people with knee or hip osteoarthritis, led by our experienced physiotherapists.
GLA:D helps you:
✨ Reduce pain
✨ Improve strength and stability
✨ Move with more confidence
✨ Stay active long-term
This program is about giving you the tools to manage your joint health — safely, effectively, and with expert support every step of the way.
👉 Book now and take the first step toward moving better
🔗 Link in bio to secure your spot

03/02/2026

Here are some of my favourite stretches for pelvic tension 🧘🏼‍♀️

Did you know tightness in regional muscles like the inner thighs and glutes can be contributing to a tight pelvic floor?
It is important to look at the whole picture and not just address the pelvic floor muscles in isolation.

02/02/2026

HAMSTRING TENDINOPATHY

😵‍💫 for those that know … these can be a very difficult long term fix. It first shows up as an achey hamstring (must be differentiated from low back / sciatic pain) but then over time just doesn’t go away. It’s important to get prompt and effective treatment (and we’re here to help).

Louisa explains here how hamstring tendinopathies present and who might be at risk, including signs to look out for. Strength is the key! But it must be specific in the early days of management.

Give us a call on 8555 4099 to book an appointment. We’d love to make sure you can stay active!

Address

101/19 Chandos Street
Cheltenham, VIC
3192

Opening Hours

Monday 8am - 8:30pm
Tuesday 7am - 8:30pm
Wednesday 7:45am - 8:30pm
Thursday 8am - 8pm
Friday 7am - 5pm
Saturday 7:15am - 12pm

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Our Story

InnerStrength of Bayside is a dynamic clinic in Cheltenham offering Physiotherapy, Cancer Rehabilitation (The Pinc and Steel Programs), Physio-led Exercise, Mums and Bubs, Pre and Post Natal Care. We provide an effective and personalised Physiotherapy approach to treatment for all musculoskeletal conditions including spinal and sporting injuries, pregnancy concerns and injury rehabilitation.

Our Physio-led Exercise programs may include exercises delivered on Pilates equipment. Our Physiotherapists work with you to deliver individualised exercise programs within an evidenced-based therapeutic framework. Call 8555 4099 now or click ‘Book online’ to make a Physiotherapy appointment!