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.

Pilates builds control and stability.Traditional gyms build strength and muscle.At By Design, we combine both.We focus o...
11/03/2026

Pilates builds control and stability.
Traditional gyms build strength and muscle.

At By Design, we combine both.

We focus on movement quality, breath, and progressive strength so you don’t just get stronger - you move better too.

Because strength should support real life, not fight against it.

06/03/2026

Weak grip?
Don’t just train squeezing.

Most people only train the gripping muscles, but the opposite muscles — the extensors that open your hand - are often the real weakness.

At By Design we usually train grip strength in stages:
1️⃣ Control first – small finger movements and coordination
2️⃣ Balance the hand – train extensors as well as grip
3️⃣ Build strength – rings, bands, spider tools
4️⃣ Load it up – dumbbells, hangs, and heavier grips

My favourite starting tip 👇 Use small, controlled movements (even fidget-style tools) to make sure each finger can move and control force individually.
Strong hands start with control before strength.

Tami is our go to Climber Physio - more fun learnings coming soon 💪🏻

01/03/2026

If you’ve spent time in gyms, you’ve probably heard the old “Just stretch it.”

But injuries are rarely that simple. Stretching can certainly play a role.

But seldomly is it just about muscle tightness.

We look at:
• Training load
• Training frequency
• Sudden spikes in intensity
• Technique under fatigue
• Strength capacity

Most injuries happen when load exceeds capacity, not because a muscle is “tight.”

At By Design, we don’t just tell you to stop training.

We adjust load.
We refine technique.
We build strength.
We keep you progressing.

The goal isn’t to pause your progress.

It’s to make sure your body can handle it.

28/02/2026

One of the most underrated machines in the gym? The Smith machine.

It removes the stability demand so you can focus purely on strength and output. Great for if you’re newer to lifting or don’t want the wobble of a free barbell.

My go-to? Hip thrusts.

Two key setup cues:
1️⃣ Tuck (posteriorly tilt) before you drive up — don’t overextend your back.
2️⃣ Brace your abs as you squeeze your glutes.

Glutes should be doing the work — not your lower back.

Feel your lower back? Go lighter!

Simple setup. Big payoff.

27/02/2026

Cross-country MTB is demanding — so your training needs structure.

My program is periodised across the season.

Off-season (Winter):
2 gym sessions per week.
Build strength. Build capacity.

In-season:
Maintain intensity.
Keep some lifts heavy to preserve strength.

Race taper (3 weeks out):
Last heavy week at 3 weeks out.
2 weeks out → reduce load ~30%.
Race week → reduce load ~10%.

Why?

You want to arrive feeling strong, but fresh.

Strength doesn’t disappear in a week.
Fatigue does.

The goal isn’t to feel wrecked from training.
The goal is to feel powerful on the start line.

Train hard.
Taper smart.
Race fast.

26/02/2026

When an athlete gets injured, your first instinct is “I want to get back to sport today.”

But return to sport isn’t a single decision. It’s a structured process.

We work through a clear 3-phase framework:

Phase 1 — Acute Management
Settle pain. Protect the injury. Restore basic movement.

Phase 2 — Rebuild
Restore strength. Improve control. Load the tissue progressively.

Phase 3 — Performance
Develop power. Improve sport-specific capacity. Prepare for high-level output.

We use checklists, frameworks and timelines from session one so you can see your progress, not just feel it.

Rehab isn’t about doing random exercises.
It’s about following a structured pathway back to performance.

Shortcuts delay return. Process accelerates it.

25/02/2026

The leg press should be in most programs - and here’s why.

It mimics a squat pattern (sit-to-stand, getting out of the car, standing from a chair) but with more support and control.

Three key setup cues:

1️⃣ Set your safety stops
Higher = safer if you’re lifting heavy.
Lower = more depth.

2️⃣ Unlock the handles properly
Start from a controlled position before pressing.

3️⃣ Foot position matters
Feet straight.
Knees gently track out.
Engage your glutes to reduce unnecessary knee strain.

Bonus: The sled itself is often heavy (around 50kg), so account for that if you’re new or returning from injury.

Controlled setup = better output.
Better output = better strength gains.

P.S - The leg Press gets a bad wrap, but thats because it gets heavy quick, its a loading issue usually! Take your time and ease into this one.

24/02/2026

Neck pain is rarely caused by one single thing.

It’s usually an accumulation of factors

• Increased work stress
• Longer hours at your desk
• Poor sleep
• Skipping the gym
• Reduced movement
• Mental load

Then one small event tips you over the edge.

At By Design, we don’t just treat your neck - we zoom out.

We listen.
We ask questions.
We assess how you move — not just your neck, but your shoulders and upper back too.

Hands-on treatment can help settle symptoms.

But long-term results come from:

• Improving movement
• Building neck and upper back endurance
• Addressing workstation setup
• Managing load and stress

Our goal isn’t just to get you out of pain.

It’s to build resilience so it doesn’t keep coming back.

Pain is rarely random.
It’s usually a capacity problem — and capacity can be built By Design.

22/02/2026

Stop treating sit-ups like a punishment.
Start treating them like a capacity builder.

Training sit-ups twice a week isn’t about chasing a six-pack — it’s about building trunk strength that transfers to real life.

Here’s why 👇

✔️ Improves anterior core capacity
✔️ Builds spinal flexion strength (yes, your spine should be strong in flexion)
✔️ Supports running, lifting, and change of direction
✔️ Increases resilience under fatigue
✔️ Reduces overload through hips and lower back

If you only train “neutral spine,” you’re leaving a whole movement pattern unprepared.

Your body bends.
Your training should reflect that.

Twice per week. Controlled. Progressive. Intentional.

Strong abs aren’t aesthetic.
They’re protective.

20/02/2026

Think cross country MTB is “just cardio”? Think again.

Technical uphill = controlled leg press under fatigue.
Rocky descent = loaded squat absorption on repeat.

Strength training builds the foundation so you can handle the terrain, protect your energy, and chase down the rider in front of you.

Endurance wins races.
Strength makes endurance possible.

Recovering from an injury or managing chronic pain can feel like a lonely journey, but it doesn't have to be. At By Desi...
18/02/2026

Recovering from an injury or managing chronic pain can feel like a lonely journey, but it doesn't have to be. At By Design Physiotherapy, we're here to walk alongside you every step of the way, offering expert guidance and genuine support.

We understand that every person's experience is different. That's why we specialise in comprehensive assessment and diagnosis to truly understand what's affecting your muscles, joints, bones, and nerves. From sports injuries to nerve injuries, muscle strains to shoulder pain, we use evidence-based treatments tailored specifically to your needs.

Our toolkit includes hands-on therapy, joint mobilisations, massage, dry needling, strength and most importantly, education that helps you understand your body. When you understand why something hurts and what you can do about it, you gain the confidence to move forward with your recovery.

We're not just here to treat symptoms – we're here to help you restore function, reduce pain, and improve your overall quality of life. Our goal is simple: help you live a life by design, not by default.

Ready to take the first step? Book your appointment with our North Hobart team today.

What matters most to you in your recovery journey?

16/02/2026

Shoulder pain on bench press? The shoulder probably isn't the problem.

Nine times out of ten, it's a setup issue.

Before we look at the shoulder itself, we're checking how the whole system is working, your upper back position, how your ribs are stacked, where the bar is tracking, whether your lats are actually doing their job.

Because here's the thing: the shoulder is usually just copping the load that other areas aren't sharing properly.

Nail the setup. Spread the load. The pain settle. And, the weight goes up.

That's what we mean by treating the cause, not just chasing the sore spot.

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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