Active Balance Physio & Wellness

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

04/03/2026

Shoulder feeling a bit pinchy, unstable or inconsistent overhead? 🏋️‍♂️

Your shoulder doesn’t work on its own.
It relies heavily on your shoulder blade to move well and stay controlled.

If your scapula isn’t doing its job, pressing, pulling and overhead work can start to feel awkward, weak or irritated.

Serratus wall slides are a simple way to build that foundation.

They target the serratus anterior and other scapular stabilisers, helping your shoulder blade glide properly and support the joint through range.

We often program these as 2 x 12–15 reps, focusing on:

▪️ Slow, controlled movement
▪️ Keeping tension through the band
▪️ Staying pain-free
▪️ Reaching “up and around” rather than shrugging

Strong scapular control = smoother, more confident upper limb movement.

Simple doesn’t mean easy. Done well, this one carries over to stronger pressing and pulling in the gym.

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03/03/2026

Hamstring rehab isn’t separate from performance. 👀

It’s the foundation of it.

A lot of people think rehab lives in one corner… and strength training lives in another.

But it’s the same muscle. Just a different demand.

In early rehab, we focus on:

◼️ Elevated single leg RDL
Building slow, controlled strength through range. This restores hip hinge mechanics and teaches the hamstring to tolerate load again.

◼️ Heel elevated glute bridge
Targeted posterior chain strength with reduced complexity. A great way to rebuild capacity without high-speed demand.

◼️ B-stance RDL
Bridging the gap between double-leg strength and true single-leg control.

Once capacity improves, we shift the demand:

◼️ Dumbbell single leg RDL
Higher load. More balance challenge. Greater strength carryover.

◼️ Weighted single leg elevated glute bridge
Increasing force production through range.

◼️ Barbell RDL
Heavy hinge strength that supports stronger, more resilient hamstrings under load.

Control first. Load second. Speed third.

If you skip the foundation, heavier or faster training becomes the stress test your hamstring isn’t ready for.

Rehab → Capacity → Performance.

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

02/03/2026

Knees feeling sore, unstable, or unpredictable during training? 🏃‍♂️🏋️‍♀️

Knee discomfort isn’t always about stretching more.
Often, it comes down to improving quad strength and your knee’s ability to tolerate load.

The Spanish squat is a simple but powerful way to build quad strength while keeping your torso upright and your knees supported by the band. It allows you to load the quads in a controlled way, which is key for improving knee stability over time.

We often program this as 2 x 12–15 reps, focusing on sitting back slightly, keeping tension through the band, and moving in a slow, controlled manner.

Building strength here supports running, squatting, jumping, and field sport. Capacity is what gives your knees confidence again.

Simple doesn’t mean easy – and it definitely doesn’t mean ineffective.

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

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Want stronger, more resilient knees for training?

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

24/02/2026

Feel unstable or tight through your hips when you run? 🏃‍♂️

Running is essentially controlled single-leg balance. If your hips lack mobility or strength, it often shows up as poor control, reduced power, or recurring niggles.

The hip airplane is a powerful drill for building hip mobility, glute strength and balance all at once. It teaches your pelvis and femur to move well together while your glutes control the position.

We often program this as 3 x 12–15 reps per side, focusing on slow rotation, steady balance, and keeping the standing leg strong and controlled.

It’s challenging, but that’s the point. This is the kind of exercise that carries over directly into smoother, stronger running mechanics.
As always, rehab and training should be individualised to your body and goals.

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Want to run stronger and with more control?
Book an assessment with our physios via the link in our bio 🔗

23/02/2026

Hips feeling weak or lacking control during training? 🏋️‍♂️🏃‍♀️

Hip strength and core control work together to support your pelvis, protect your lower back, and keep your movement efficient when you lift, run or change direction.

The seated leg hurdle is a simple but effective way to strengthen the hips while challenging your core to stay stable. As the leg moves, your trunk has to work to stop you from collapsing or shifting.

We often program this as 3 x 12–15 reps per side, focusing on staying tall through the torso, moving slowly, and keeping control the whole way through.

It might look basic, but done well, it builds the foundation for stronger, more controlled movement in the gym and on the field.
Like all rehab and training, it should be tailored to your body, load and goals.

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Want stronger hips and better core control for training?

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

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.

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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.

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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.

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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.

📲 SAVE + SHARE if this was helpful!

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.

Address

135 Daws Road
Edwardstown, 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.