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Monday 8am - 5pm Tuesday 8am - 5pm Wednesday 8am - 5pm Thursday 8am - 5pm Friday 8am - 5pm

Compass Allied Health

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Carrum Downs, VIC
Compass Allied Health

CAH provides gym- based or mobile (Home-based) Allied Health services for PRIVATE & NDIS participants

Our aim is to ensure you have access to any therapy and care that you need by either supplying the services we have available or referring you to other local businesses that we network with all along the Mornington - Peninsula to ensure you get the best quality care in a timely manner!

10/02/2026

What is Dry Needling? 💭

Dry needling is a technique where a very fine needle is gently inserted into tight or painful muscles to release “knots” (trigger points). These tight spots can cause pain, stiffness, and reduced movement.

The goal?
Help muscles relax, move better, and feel less painful.
How it works:
• Releases muscle tension (often creating a small “twitch” response)
• Improves blood flow and oxygen to the area
• Reduces pain signals in the nervous system
• Helps surrounding muscles relax
• Supports the body’s natural healing process
Benefits may include:
• Less muscle tightness
• Improved flexibility and movement
• Faster recovery
• Reduced pain and discomfort
• Better performance

Who can benefit?
• Athletes & active people
• Anyone with tight or stiff muscles
• Desk-related neck or back pain
• Headaches, sciatica, jaw pain (TMJ), or joint issues

Anyone can benefit really!

Curious if dry needling is right for you? Get in touch with us a book an initial consult with Jack (Giac) today!

29/01/2026

Hydrotherapy at Compass AH! 💦

Working out of , we offer hydrotherapy services with both our exercise physiologists and physiotherapists.

Entry into PARC is FREE when you have an appointment with us!

21/01/2026

Lifting heavy isn’t just about ego — it’s about health. 🏋️‍♂️

Heavy resistance training builds more than muscle. It strengthens bones, improves tendon and ligament resilience, increases metabolic health, and teaches the nervous system how to produce and absorb force efficiently.

It’s one of the most powerful tools we have for long-term injury prevention, performance, and independence as we age.

Squatting heavy also develops real-world capacity — the ability to pick things up, move well under load, and stay strong through life, not just in the gym.

But lifting heavy shouldn’t be done “just because.”

Load must be earned. Technique, training history, recovery capacity, and past injury history all matter. What’s appropriate for one person may not be appropriate for another.

If you’re returning from injury, new to lifting, or unsure what loads are safe for you, get assessed properly. An Exercise Physiologist can determine what intensity is appropriate for you and progress it safely over time.

Strong is good.
Smartly strong is better.

19/01/2026

Do you use a foam roller as part of your warm-up?

Self-myofascial release (SMR) has been shown to provide acute increases in joint range of motion (ROM), and while other methods to enhance ROM (e.g. static stretching) have been shown to lead to immediate short-term performance impairments, such as decreased muscular strength and power, foam rolling is not thought to lead to such deficits.

Rolling with a firm intensity through targeted muscle groups for 30-60 seconds per group may assist with improving your mobility before a training session or competition, making it a useful movement preparation tool.

Source: Wilke, J., Müller, AL., Giesche, F. et al. Acute Effects of Foam Rolling on Range of Motion in Healthy Adults: A Systematic Review with Multilevel Meta-analysis. Sports Med 50, 387-402 (2020). https://doi.org/10.1007/
S40279-019-01205-7

15/01/2026

We offer Group/Buddy training! 💪🏼

Group training (maximum 10 people) is a great way to exercise whilst meeting people in a fun, safe and motivating environment! These groups have set times. Contact us for more information.

Buddy training (maximum 4 people) is a small group that is ‘client organised’, meaning you can gather your friends and family and train together privately at a time of your choice!(permitting availability)

Both types of groups are under the professional guidance of our exercise physiologists, experts in exercise prescription and programming to help you achieve your functional goals!

Benefits of group training:
• Cost-effective
• Increased motivation
• increased accountability
• Increased social connection
• Makes exercise more fun
• Inclusive
• Expert guidance on how to exercise whilst managing an injury/pain
• All the benefits of exercise! Strength, power, balance, endurance, stability & more!

📝 🏃🏼‍♀️ 🏋️‍♂️

Want to know more? Contact us on:
📞 0484 694 564
📧 info@compassalliedhealthvic.com.au

exercise

09/01/2026

BOTTOM-UP SQUAT TECHNIQUE

🏋️‍♂️ What is it?

A movement strategy where the squat is taught and performed by starting in the bottom position first, then standing up, rather than descending from standing.

🏋️‍♂️ Why use a bottom-up squat technique?

1. It removes fear and threat.
At the bottom of a squat is where people usually feel:
• “Stuck”
• Unstable
• Pain or tension.

Starting here lets the nervous system experience safety and control first, rather than descending into an unknown position. This reduces guarding and excessive bracing.

2. It shows people what “good depth” feels like.
Instead of chasing depth on the way down:
• You place them in a comfortable bottom position (box, support, counterbalance)
• They feel alignment, balance, and load distribution
• This builds body awareness without overthinking cues.

3. It cleans up compensations
When people descend from standing, they often:
• Rush
• Shift forward
• Over-brace
• Collapse or grip

Bottom-up:
• Eliminates momentum
• Forces control
• Highlights joint stacking (feet–knees–hips–spine)

4. It encourages natural movement
From the bottom, the body tends to:
• Drive through the feet
• Stack the ribcage over pelvis
• Use hips and legs together

This mimics how humans naturally stand up from the ground.

🏋️‍♂️ Why is it simple to teach?

1. Fewer verbal cues
Instead of:
“Sit back, chest up, knees out, brace, breathe…”
You can say:
“Relax here. Feel your feet. Now stand up.”
Less cognitive load = better movement.

2. Immediate success
People succeed quickly because:
• They’re already in the hardest position
• Standing up feels intuitive
• This builds confidence fast.

3. Easy to regress or progress
You can adjust instantly by:
• Changing box height
• Adding support
• Adding load or tempo
• No complex re-coaching needed.

4. Works across populations
Bottom-up squats are effective for:
• Beginners
• People in pain
• Athletes refining depth and control
• Rehab and performance settings

Same concept, different entry points.

07/01/2026

When you’re injured or in pain, your nervous system switches into protection mode. Your brain becomes more alert, muscles may tense, and movement can feel stiff or unsafe. This is called neuroplastic adaptation — the brain changes to protect you.

Over time, this can make even safe movements feel risky, which is why returning to movement often comes with fear and frustration.

Recovery isn’t just about strength or mobility. It’s about retraining the brain to recognise safety and rebuild trust with your body.

Each controlled movement and gradual exercise sends a signal that you’re safe. As this happens, the nervous system calms, movement improves, and confidence returns.

Healing is about restoring the conversation between your brain and body — so you can move with confidence again.

06/01/2026

🚨 Sponsored Athlete Announcement 🚨

We’re beyond excited to welcome Declyn Tanner () to the Compass Allied Health Sponsored
Athletes Program

Sport: Athletics (800m & 400m)

Declyn is a talented young athlete who has reached high levels within the early stages of her athletics career and is highly regarded within the athletics community in Victoria. She has a blistering time PB of 2:07.57 🔥

Her achievements include:
• 2023 u17 national silver medalist 800m.
• 2024 u18 women’s 800m Australian champion.
• 2025 women’s 800m Stawell gift winner.
• Achieved World junior qualifying times over 800m.
• Multiple Victorian state titles over 800m.

Outside of running you’ll find Declyn working as a barista at a local cafe or coaching athletics at nearby schools. Declyn is heading into her second year at Deakin University, studying a Bachelor of Nutrition Science. She loves spending free time catching up with friends, whether that’s going for a walk, grabbing a coffee, or doing a bit of shopping.

Future goals heading into 2026:
• Her main focus is getting her 800m time down after a challenging year with injuries.
• Prepare herself for Nationals in April 2026
• Depending on how Nationals goes, Declyn aims to chase some World Junior qualifying times and see where that leads. • • Represent Australia one day, and ultimately, making an Australian team and competing at the Commonwealth or Olympic Games would be an absolute dream!

We’re excited to support Declyn on her journey and can’t wait to see what’s next!

Declyn will be working closely with Exercise Physiologist Jesse Murphy, focusing on her rehabilitation, injury prevention and overall athletic development profile so that she can give Nationals in April a red hot crack and burn up the track! 🔥
REMEMBER THE NAME!

Welcome to Team Compass, Declyn!

05/01/2026

🚨 Sponsored Athlete Announcement 🚨

We’re beyond excited to welcome Sophie Alexander (.alexanderr) to the Compass Allied Health Sponsored Athletes Program 🧭

Sport: Basketball 🏀

Sophie is an outstanding young athlete whose dedication and talent continue to set her apart. Her achievements speak for themselves:

• Youth League player & Development Player with NBL1 Frankston Blues
• 🥇 U18 National Championship Gold Medallist
• Current U20 Navy State Team member (heading to U20 Nationals)
• Part of the State Performance Program for 4 years
• Represented Victoria at SSV Nationals
• Competed in EYBL tournaments (USA, 2025) — leading to a full scholarship to Bowling Green State University (Ohio)
• Committed to playing NCAA Division 1 basketball from June 2026 while studying Biochemistry

Off the court, Sophie loves running, beach days, travelling, reading, hiking, and spending time with her golden lab, Harvey 🐕

Future goals:
• Return to Australia post-college to earn a WNBL roster spot
• Play professional basketball in Europe

We’re proud to support Sophie on her journey and can’t wait to see what’s next 👏

As mentioned above, Sophie is off to the States in June after being offered a full scholarship at Bowling Green State University (Ohio). Until then, she will be working closely with Exercise Physiologist Jesse Murphy, focusing on her athletic development and performance preparation to ensure she is primed and ready to make an impact on the court when she begins her collegiate career! OHIO, WATCH OUT!

Welcome to Team Compass, Sophie!

30/12/2025

Our physiotherapists are here to restore your movement and function, alleviate pain, and improve quality of life by diagnosing and treating issues from injury, illness, disability, or aging using physical methods like tailored exercise, manual therapy (massage, joint manipulation), and education.

If you need assistance with anything, book your appointment with us today!

📞 0484 694 564
🛜 www.compassalliedhealthvic.com.au

24/12/2025

Merry Christmas to everyone! We hope you have a lovely day full of fun, food, family, spirit and oh, PRESENTS! 🎁

We look forward to hearing about everyone’s day when we see you next!

21/12/2025

Plan your visit to our clinic this holiday season!🎄

Our clinic opening hours look a little different over the holiday period. So that our team can spend time with their families we will be:

- Open on both Christmas and New Year’s Eve (Early closure).
- Closed on both Christmas and New Year’s Day.

PARC opening hours:
Please note, our opening hours are not in line with PARC’s.
Visit the link in their bio to view their hours

We can’t wait to see you all! 💫

Address

16N Cranbourne Road
Carrum Downs, VIC
3199

Opening Hours

Monday	8am - 5pm
Tuesday	8am - 5pm
Wednesday	8am - 5pm
Thursday	8am - 5pm
Friday	8am - 5pm

Telephone

+61488074707

Website

http://www.compassalliedhealthvic.com.au/

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