Physio One

Physio One Physio One is a group of independently owned clinics in Adelaide that provide comprehensive physiotherapy for musculoskeletal and sports problems.

Follow us on Instagram to be kept up to date with all clinical Information .sa Physio One is one of Adelaide’s leading physiotherapy and rehabilitation groups. We offer comprehensive assessment and treatment of orthopaedic, sports and musculoskeletal problems. We focus on using individualised physiotherapy treatment plans that can cater for all ages and abilities. We use high quality, evidence based therapy utilising up to date techniques including manual therapy, exercise therapy, rehabilitation, dry needling, pilates and hydrotherapy. Physio One offers multiple locations and longer opening hours to enable you to see us as soon as you need. We endeavor to help you overcome your pain and injury so you can enjoy life! We have locations at:

- Glenelg - Ph: 8295 3370
- Lockleys - Ph: 8443 8195
- Brighton - Ph: 8298 8144
- Plympton Park - Ph: 8297 0144
- Hyde Park - Ph: 8373 3337
- Morphettville - Ph: 7077 0870
- Woodville - Ph: 8445 9344

05/03/2026

This week’s focus: Strengthening triceps muscles 👏

👉 Loop a theraband over a solid, high bar
👉 Stand close and wrap the ends of the band around your hands
👉 Keep your elbows anchored by your sides
👉 Push your hands down towards the floor to straighten your elbows
👉 Slowly control the movement as your hands return to the starting position
👉 Perform 3 sets of 15 reps

This is great for building arm strength and supporting pushing movements!

As the mornings cool down, muscles can feel tighter, joints a little stiffer, and motivation slightly lower.Season chang...
03/03/2026

As the mornings cool down, muscles can feel tighter, joints a little stiffer, and motivation slightly lower.

Season changes are one of the most common times we see an increase in injuries — especially when sport seasons shift or routines change.

A few simple ways to stay active (and injury-free):

✔️ Spend longer warming up

✔️ Build intensity gradually

✔️ Keep up strength work

Consistency is key — your body thrives on routine, not temperature.

If something feels tight, sore or not quite right, book an appointment at the link below!

https://book.nookal.com/bookings/book/D3BEB0aF-5EeD-4e4a-8e7c-F11173B0bDeB/location

Did you know we treat women’s health at Physio One?We help manage and guide:• Pregnancy & postpartum low back and pelvic...
25/02/2026

Did you know we treat women’s health at Physio One?

We help manage and guide:

• Pregnancy & postpartum low back and pelvic pain
• Safe exercise during and after pregnancy
• Mastitis treatment
• Abdominal separation (DRAM)
• C-section & obstetric recovery

And more!

These changes are common — but they’re not something you have to just “put up with”.

We’re kicking off a women’s health series soon to break each of these down and explain how our physios can help.

Follow along and stay tuned 🤍

19/02/2026

Seated Knee Extension!

This week’s focus: Strengthen quadriceps muscles

👉 Loop a theraband around a pole or post and position a chair with the back against the pole
👉 Sit on the chair and slide your foot or ankle inside the band
👉 Extend the band out, twist it, and place it over the top of your toes or shoe to prevent slipping
👉 Sit up tall and fully straighten your knee
👉 Slowly return to the starting position with control
👉 Perform 3 sets of 10 reps, then swap sides

💡Tip: Sit on a pillow or cushion if your foot drags along the floor during the exercise.

Winter sports preseason starts now!The work you put in before round one is what sets you up for a strong, injury-resilie...
17/02/2026

Winter sports preseason starts now!

The work you put in before round one is what sets you up for a strong, injury-resilient season.

Pilates is a great way to build:
• Core strength
• Hip and glute control
• Balance and stability
• Power through range

Whether you’re playing netball, footy, hockey or soccer — now’s the time to prepare your body.

Don’t wait for niggles to show up. Get ahead of them!

Book your appointment at the link below 👇🏼

https://book.nookal.com/bookings/book/D3BEB0aF-5EeD-4e4a-8e7c-F11173B0bDeB/location

11/02/2026

Why do it alone when you can do it together? 👯‍♀️

05/02/2026

Seated Leg Curl!

This week’s focus: Strengthen hamstring muscles.

👉 Loop a theraband around a pole or post and position a chair facing it
👉 Sit on the chair and place your foot or ankle inside the band
👉 Slide the chair back to create gentle tension through the band
👉 Sit up tall and pull your foot back underneath the chair
👉 Slowly control the movement as your leg returns to the starting position
👉 Perform 3 sets of 10 reps, then swap sides

💡 Tip: Sit on a pillow or cushion if your foot drags along the floor during this exercise.

22/01/2026

Standing Hip Adduction!

This week’s focus: Strengthening groin muscles.

👉 Loop a theraband around a pole or post
👉 Step through the band with your inside leg
👉 Step sideways to create mild tension through the band
👉 Stand tall and hold a stick or pole with your outside hand for balance
👉 Pull your working leg in towards your standing leg, then slowly let it move back out with control
👉 Perform 3 sets of 10 reps, then swap sides

This is great for improving groin strength, hip control and lower-limb stability!

New year. Fresh start. Stronger you. 💪If you’ve been putting up with aches, pains or niggles for another time — now’s th...
14/01/2026

New year. Fresh start. Stronger you. 💪

If you’ve been putting up with aches, pains or niggles for another time — now’s the time!

Your health fund benefits have reset, making it the perfect opportunity to prioritise your body and get back to moving well.

Whether it’s ongoing pain, a recent injury or a goal you’ve been meaning to work towards, we’re here to help you start the year feeling your best!

Head to the link below to book your appointment now.

https://book.nookal.com/bookings/book/D3BEB0aF-5EeD-4e4a-8e7c-F11173B0bDeB/location?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAdGRleAPUL3RleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAad-4f50tnWcG8LcGFE275pj60agBmwKE0LNy447dEqOpMGlxj3cgx3A-o9LFw_aem_LCCaXPqJ807yeufZXMLJjQ

08/01/2026

Standing Hip Abduction!

This week’s focus: Strengthening gluteal muscles 👏

👉 Loop a theraband around a pole or post
👉 Step through the band with your outside leg, keeping your inside leg in front of the band
👉 Stand tall with gentle tension on the theraband
👉 Swing your outside leg away from your body, then slowly bring it back in with control
👉 Use a stick or pole for balance if needed
👉 Perform 3 sets of 10 reps, then swap sides

A great exercise for improving hip strength, control and stability!

Address

4A Byron Street
Glenelg, SA
5045

Opening Hours

Monday 8am - 6pm
Tuesday 8am - 6pm
Wednesday 8am - 6pm
Thursday 8am - 6pm
Friday 8am - 6pm
Saturday 8am - 12pm

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