By Design Physio

By Design Physio North Hobart Physiotherapy Live a life by design. Move better. Feel stronger. Live by design. Book your appointment now.

By Design Physio is a musculoskeletal physiotherapy clinic in North Hobart focused on helping you move better, get stronger, and live pain-free. We specialize in the assessment, diagnosis, and treatment of conditions affecting your muscles, joints, bones and nerves. Our physiotherapists use evidence-based treatment including targeted exercise prescription, hands-on therapy, joint mobilizations, massage, and education to help you understand your body and feel confident in your movement. Whether you’re dealing with everyday aches, a new injury, or long-standing pain, our goal is to reduce pain, restore function, and improve your quality of life.

Meet Kenan! He has just joined the By Design Physio team!Different styles. Different strengths.One shared approach: clea...
17/01/2026

Meet Kenan! He has just joined the By Design Physio team!

Different styles. Different strengths.

One shared approach: clear answers, smart loading, and long-term results.

Our physios combine evidence-based rehab with real strength training — helping people move better, feel stronger, and trust their bodies again.

Whether you’re new to the gym, returning from injury, or chasing performance, you’re in good hands here.

Welcome to By Design.

15/01/2026

Consistency was the real game changer in 2025.

When we built a strength training gym around supervision, smart programming safety and longevity, people showed up — again and again.

The result?

Less pain. Better movement. More confidence.

And a s**t tonne more strength.

Consistency doesn’t come from motivation.

It comes from an environment people want to return to.

15/01/2026

3 exercises I loved to program for my clients in 2025 (physio breakdown) + the why behind them!

1️⃣ Reverse Lunges

- Reduced anterior knee shear compared to forward lunges
- Higher hip extensor demand → improved glute loading
- Strong carryover to deceleration, gait, and change of direction

✔️ Great option for knee pain, mid term post-ACL, and load tolerance work

2️⃣ Iso Lat Row

- Increases scapular stability via sustained lower trap + lat activation
- Improves shoulder load tolerance without excessive joint motion
- Isometrics = high motor unit recruitment at lower joint stress

✔️ Useful for shoulder pain, return-to-lift phases, and posture under load

3️⃣ Bicycle Crunches

- Trains trunk rotation with controlled spinal flexion
- Targets internal/external obliques + deep anterior core
- Emphasises tempo, breath control, and anti-extension capacity

✔️ Better transfer to sport and daily movement than static core work alone

Why this matters:

Rehab and training shouldn’t look different — they should follow the same principles.

Load management. Movement quality. Intentional progression.

Save this if you train — or treat — for long-term strength.

We understand how frustrating it can be when pain or injury stops you from doing what you love. 💪At By Design Physiother...
14/01/2026

We understand how frustrating it can be when pain or injury stops you from doing what you love. 💪

At By Design Physiotherapy, we believe everyone deserves to live without limits. Our caring team works with you to restore function and reclaim your active lifestyle.

Whether you're dealing with chronic pain, recovering from injury, or wanting to prevent future problems, we're here to help.

You don't have to accept pain as part of your daily life. Small steps today can lead to big changes tomorrow. We'll guide you through every stage of your recovery with personalized care that fits your needs.

Ready to take the first step toward feeling like yourself again?

What activities are you most excited to get back to?

And then there were 7! Very soon, there will be 11! Hobart we love you, and we can’t wait to continue to help the amazin...
13/01/2026

And then there were 7! Very soon, there will be 11! Hobart we love you, and we can’t wait to continue to help the amazing people that call it home, well into the future 🫶🏽

2026 Let’s go 💪🏻

19/12/2025

Pelvic tilts are a foundational skill — not an “easy” exercise.

Learning to dissociate the pelvis from the hips and lower back is key for long-term pain relief and control.

When you can tilt the pelvis with intention, you’re teaching the body to:
• Control the abdominal muscles
• Engage the glutes properly
• Reduce over-gripping and muscle spasm
• Take pressure off irritated hips and backs

Pain often shows up when everything moves together or locks up.
Dissociation gives you options — and options create relief.

We build this skill in three levels:
1️⃣ Lying on your back – easiest, most feedback
2️⃣ Sitting on a chair – more control required
3️⃣ Standing – hardest, most transferable to daily life

The goal isn’t strength first.
It’s control, awareness, and calm movement.

Master this, and you create a foundation for better movement, better loading, and more effective pain management.

18/12/2025

🦶 Everything starts at the foot.

Your foot isn’t just something you stand on — it’s your base of control.

Think tripod foot:
Big toe • Little toe • Heel

When you press all three into the ground and push the world away, you switch on a powerful neural connection — from the furthest point in the brain to the first point of contact with the floor.

That connection helps stack the body:
Foot → Ankle → Knee → Hip

When the base is stable:
• The right muscles engage
• Joints share load better
• Balance improves
• Stress is taken away from painful spots like the knee, hip, or lower back

This isn’t about overthinking movement.
It’s a simple cue you can use anywhere.

Standing up from a chair.
Picking something off the floor.
Lifting weights in the gym.

Tripod foot. Push the ground away.
Let the body organise itself from the ground up.

Start practising it now — it’s a skill, and skills compound over time.

17/12/2025

Shoulder mobility isn’t just a “later in life” problem.

If you don’t unlock shoulder range early, you’re fighting a losing battle as you age.

Gravity, poor posture, long hours sitting, and weak supporting muscles slowly pull your shoulders forward ⏳
Less movement → less range → more stiffness → higher injury risk.

The issue isn’t age.
It’s neglect over time.

Strong shoulders that move through full range:
• Tolerate load better
• Stay pain-free longer
• Protect your neck & upper back
• Let you keep training, lifting, and living well

Mobility isn’t stretching for 5 minutes once you’re sore.
It’s training the shoulder to move and be strong through range.

Start early. Stay consistent.
Your future shoulders will thank you 🔥

15/12/2025

Gym machine set up - assisted pull up machine

Exercise set up is the most important part of a movement - if you set up poor, it won’t feel right, you’ll be leaving valuable benefits in the table, and it may even hurt… not cool.

If you don’t know, ask. If they don’t know, check YouTube or com to the professionals 👌🏼🔥

12/12/2025

Gym machine set up - laying leg curl

Exercise set up is the most important part of a movement - if you set up poor, it won’t feel right, you’ll be leaving valuable benefits in the table, and it may even hurt… not cool.

If you don’t know, ask. If they don’t know, check YouTube or com to the professionals 👌🏼🔥

11/12/2025

Gym machine set up - leg extension

Exercise set up is the most important part of a movement - if you set up poor, it won’t feel right, you’ll be leaving valuable benefits in the table, and it may even hurt… not cool.

If you don’t know, ask. If they don’t know, check YouTube or com to the professionals 👌🏼🔥

10/12/2025

Sometimes putting pen to paper helps get the juices flowing 💪🏻

If you’re not where you want or need to be, use this scoring scale to work out how far you are away. Having a starting point can be so refreshing, and helps to answer the tough question of what actually needs to be done to get you there?

What a better time than now to plan for a productive 2026!? Don’t let injury, your training, your strength or your own self get in your way! 💪🏻🧡

Address

37 Tasma Street
Hobart, TAS
7000

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 7pm

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