What are the opening hours?

Tuesday 4pm - 7pm Wednesday 9:30am - 7pm Thursday 9am - 7pm Friday 9am - 6pm Saturday 8am - 12pm

https://liberatephysiotherapy.com.au/

Liberate Physiotherapy, Shop 1/98 Starkey Street, Killarney Heights (2025)

15/11/2025

The 5 WORST tips I hear for painful s*x (please stop)... 🚩

🚩 "Just use more l**e"

Lubrication masks the problem; it doesn't fix it. If your tissues are tense, inflamed, or your muscles are in spasm, l**e is a band-aid on a bullet wound. You need to address WHY pe*******on hurts, not just make it slide easier.

🚩 "Have a glass of wine to relax"

Alcohol doesn't relax your pelvic floor muscles - it numbs your brain's ability to feel pain signals. You're still damaging tight tissues; you just can't feel it happening. This creates more injury and more dysfunction long-term.

🚩 "Just push through it, it gets better"

NO. Pain during s*x is your body's alarm system screaming STOP. Pushing through pain creates more muscle tension, more fear response, and more trauma. You're literally training your body that s*x = danger.

🚩 "Do more Kegels to tighten up"

If you have pain with pe*******on, your pelvic floor is likely ALREADY too tight. More squeezing creates more tension, more trigger points, and guess what? More pain. You need release work, not strengthening.

🚩 "It's all in your head, just relax."

This is gaslighting disguised as advice. Your pain is REAL. Your tight muscles are REAL. Your tissue sensitivity is REAL. Telling someone to "relax" doesn't fix dysfunctional muscles or hormonal tissue changes.

Here's what actually helps:

Pelvic floor physiotherapy that addresses muscle tension, breathing coordination, tissue health, and proper release techniques. Not generic advice from people who don't understand pelvic anatomy.

I help women get evidence-based solutions for painful intimacy that actually work - not harmful myths that make you suffer longer.

Comment PELVIC for your complete painful s*x solution guide💓

*x *xualhealth *x

14/11/2025

What if I told you tight hips could make your labor longer and more painful? 🤰

Hip Mobility & Pelvic floor stretches to prep for childbirth:

These exercises aren't just about flexibility - they're about preparing your body to work WITH labor instead of against it.

Why hip mobility matters for birth:

Your hips need full range of motion to open and shift during labor. Tight hips restrict your pelvis from moving into optimal positions for baby's descent. Mobile hips = easier positioning changes during contractions.

Why pelvic floor stretches are crucial:

Your pelvic floor needs to STRETCH and RELEASE during delivery, not stay tight and strong. These stretches teach your muscles how to lengthen and open, reducing the risk, and making pushing more effective.

The goal:

By birth, your pelvic floor should be strong enough to support pregnancy but flexible enough to stretch for delivery. These exercises create that balance - strength with mobility, not just tightness.

When to start: Ideally from the second trimester onwards, but even starting in the third trimester helps. You can always check with your healthcare provider first.

I help pregnant women prepare their bodies for birth through targeted exercises that make labor easier and recovery faster.

Comment PELVIC for your complete pelvic floor guide💓

14/11/2025

What if I told you tight hips could make your labor longer and more painful? 🤰
ㅤ
Hip Mobility & Pelvic floor stretches to prep for childbirth:
ㅤ
These exercises aren't just about flexibility - they're about preparing your body to work WITH labor instead of against it.
ㅤ
Why hip mobility matters for birth:
ㅤ
Your hips need full range of motion to open and shift during labor. Tight hips restrict your pelvis from moving into optimal positions for baby's descent. Mobile hips = easier positioning changes during contractions.
ㅤ
Why pelvic floor stretches are crucial:
ㅤ
Your pelvic floor needs to STRETCH and RELEASE during delivery, not stay tight and strong. These stretches teach your muscles how to lengthen and open, reducing the risk, and making pushing more effective.
ㅤ
The goal:
ㅤ
By birth, your pelvic floor should be strong enough to support pregnancy but flexible enough to stretch for delivery. These exercises create that balance - strength with mobility, not just tightness.
ㅤ
When to start: Ideally from the second trimester onwards, but even starting in the third trimester helps. You can always check with your healthcare provider first.
ㅤ
I help pregnant women prepare their bodies for birth through targeted exercises that make labor easier and recovery faster.
ㅤ
Comment PELVIC for your complete pelvic floor guide💓
ㅤ

13/11/2025

These treatment approaches are MASSIVE red flags in pelvic floor care… 🚩

Red flags I avoid as a pelvic floor physiotherapist:

- Quick-fix exercises
- "Just do more Kegels" advice
- Ignoring pain with s*x
- Blaming menopause for everything

Why are these problematic?

🚩 Quick-fix exercises: Your pelvic floor dysfunction won't be fixed by a 5-minute TikTok routine. Real healing requires proper assessment and individualized treatment.

🚩 "Just do more Kegels": This is lazy healthcare. Without understanding if your pelvic floor is weak, overactive, or uncoordinated, Kegels can make things worse.

🚩 Ignoring pain with s*x: Pain is NEVER normal. Any practitioner who says "just use more l**e" doesn't understand pelvic floor dysfunction.

🚩 Blaming menopause: "It's just menopause" isn't a treatment plan. Your symptoms are treatable and you deserve specific interventions, not dismissive explanations.

What proper care looks like:
Comprehensive assessment, individualized treatment, addressing both strengthening AND release work, and treating pain as a priority.

I help women get evidence-based pelvic floor care that actually heals instead of just managing symptoms.

Comment PELVIC for your complete pelvic floor care guide 💓

*x

12/11/2025

If intimacy hurts because of pelvic floor tightness, here's exactly what I teach my clients…💓

This step-by-step approach has helped hundreds of women move from painful s*x to comfortable, pleasurable intimacy.

Step 1: Learn to breathe into your pelvic floor
Lie down, place one hand on your belly. Breathe in slowly, letting your pelvic floor gently expand and release downward. Do this for 2-3 minutes daily. This foundational work retrains your nervous system.

Step 2: External massage first
Massage your inner thighs, hip flexors, and lower abdomen with oil. This releases tension in surrounding muscles that directly affect your pelvic floor. Don't skip the external work - it matters.

Step 3: Gentle internal release work
Using a clean finger with lubricant, gently press against the vaginal walls. Hold pressure on any tight spots for 30-60 seconds while breathing deeply. This releases trigger points and teaches muscles to let go.

Step 4: Progress slowly with dilators or partner
Start small, use plenty of quality lubricant, and always pair pe*******on with your breathing technique. Never push through sharp pain - that creates more tension and dysfunction.

Step 5: Coordinate with movement
Practice relaxing your pelvic floor during everyday activities - sitting, walking, stretching. This retrains your nervous system to release tension automatically instead of holding it constantly.

Remember: Patience is key. Tight pelvic floors didn't develop overnight and won't release overnight. Consistency beats intensity every time.

I help women overcome pelvic floor tightness so they can enjoy pain-free intimacy and feel confident in their bodies again.

Comment PELVIC for your complete pelvic floor assessment guide💓

*x *xualhealth *x

11/11/2025

This progressive pelvic floor strengthening routine is designed to build strength gradually without overworking your muscles…🤩

How to do them correctly:

- Lie down or sit comfortably
- Breathe IN and let your pelvic floor relax and release
- Breathe OUT and gently lift your pelvic floor UP and IN (like stopping urine mid-stream)
- Hold for 3-5 seconds while breathing normally
- RELEASE completely for 6-10 seconds (this is KEY!)
- The release is MORE important than the squeeze

Important notes:

- Quality over quantity - proper form matters more than hitting high reps
- If you feel pain, stop and reassess your technique
- If you have pelvic pain or painful s*x, check with a pelvic floor therapist first - you might need release work, not strengthening
- Remember: your pelvic floor should be strong AND flexible, not just tight

Who this is for:
Women with genuine pelvic floor weakness (postpartum, menopause-related tissue changes, etc.). NOT for those with overactive/tight pelvic floors.

I help women understand whether they need strengthening OR release work, so they're doing exercises that actually help their specific condition.

Comment PELVIC for your complete pelvic floor exercise guide 💓

10/11/2025

Pelvic Exercises To Help With CONSTIPATION… 💩

Struggling with constipation? Your pelvic floor might be part of the p—and these exercises can help things movemoving naturally.

Why pelvic floor exercises help constipation:
Your pelvic floor plays a crucial role in bowel elimination. When these muscles are too tight or uncoordinated, they make it difficult to pass stool comfortably. The right exercises can release tension, improve coordination, and support healthy bowel function.

What you'll learn in this video:
• Gentle movements that stimulate bowel motility
• Exercises that release pelvic floor tension
• Techniques to coordinate your breathing with elimination
• Positions that make p**ping easier and more complete

Important reminders:
• Never strain or hold your breath on the toilet
• Use proper positioning: feet elevated, knees higher than hips, lean slightly forward
• These exercises work best when practiced daily
• Breathe deeply and allow your pelvic floor to relax and bulge DOWN during elimination

Chronic constipation and straining damage your pelvic floor over time, leading to prolapse, hemorrhoids, and pelvic floor dysfunction. Prevention through proper technique is key.

I help women understand the connection between bowel health and pelvic floor function, teaching strategies to restore comfortable, regular bowel movements without damage.

Comment TOILET for your complete guide on managing constipation and toileting with prolapse 💓

08/11/2025

Raise your hand if your pain with s*x was dismissed and you were told it's just a normal part of stress, hormones, menopause, aging or just being a woman🙋‍♀️

I see SO many hands going up right now. And I'm furious about it.
Here's what you were probably told:

"It's just stress - you need to relax more"
"It's your hormones - that's what happens"
"It's menopause - get used to it"
"It's normal at your age"
"That's just part of being a woman"

Let me be crystal clear: NONE OF THIS IS NORMAL.

Pain during s*x is your body's alarm system. It's telling you something specific needs attention - whether that's pelvic floor tension, tissue sensitivity, hormonal tissue changes, or muscle coordination issues.

These are all TREATABLE conditions with specific solutions.

Yet somehow, women are gaslit into accepting pain as "just life." We're told our discomfort doesn't matter, our pleasure doesn't matter, and our bodies are just supposed to hurt.

This dismissive approach keeps women suffering for YEARS when proper pelvic floor assessment and treatment could resolve the issue in weeks or months.

Your pain is real. Your symptoms matter. And you deserve answers, not dismissal.

I help women understand that their painful s*x has a name, a cause, and most importantly - a SOLUTION.

Comment PELVIC for your complete pelvic floor care guide 💓

*x *xualhealth

07/11/2025

I hate to break it to you, but… Doing endless Kegels could be making your pelvic tension worse…😬

If you've been doing Kegels religiously and your symptoms are getting WORSE, not better, this is why.

Here's what's happening:

Your pelvic floor might already be OVERACTIVE. When muscles are chronically tight and tense, adding more squeezing creates:

- More trigger points
- More muscle spasms
- More pain with intimacy
- More urgency and frequency
- More dysfunction, not less

It's like clenching your jaw all day, then being told to clench it harder to "strengthen" it. Eventually, it just hurts more.

Signs your pelvic floor is too tight, not too weak:

- Pain during or after s*x
- Difficulty inserting tampons
- Feeling like you're "hitting a wall" during pe*******on
- Pelvic pain that won't go away
- Doing Kegels makes symptoms worse

What you actually need:

RELEASE work. Breathwork. Stretching. Learning how to RELAX your pelvic floor, not contract it more.

Your pelvic floor needs to be like a trampoline - strong AND flexible. If it's like concrete, no amount of squeezing will help.

I help women identify whether they need strengthening OR release work, so they can stop doing exercises that make them worse and start doing what actually helps.

Comment PELVIC for your complete pelvic floor assessment guide💓

*x

06/11/2025

If intimacy hurts, your pelvic floor is probably OVERACTIVE, not weak.

Here's the evidence… 🚨

Most women are told to "strengthen" their pelvic floor when the real problem is tension. Here's how to know the difference:

Proof #1: You feel like you're "hitting a wall" during pe*******on
That's your tense pelvic floor muscles creating a physical barrier. When muscles are in protective spasm, they can't lengthen. This is why more foreplay or l**e doesn't help - it's a muscle problem, not an arousal issue.

Proof #2: The more Kegels you do, the worse your pain gets
If strengthening exercises make symptoms worse, your body is telling you it needs the OPPOSITE - release work, breathing techniques, and gentle stretching to restore normal muscle function.

Proof #3: You brace or hold your breath before intimacy
Your nervous system has learned that s*x = pain, so it automatically tightens your pelvic floor as protection. This creates a vicious cycle where tension causes pain, which causes more tension.

The solution?
Breaking this cycle requires retraining your muscles AND your nervous system, not just doing more exercises. You need to teach your pelvic floor that it's safe to relax and release.

I help women release pelvic floor tension through targeted therapy and breathwork so they can enjoy comfortable, pain-free intimacy again.

Comment PELVIC for your complete pelvic floor assessment guide 💓

*x *xualhealth *x

05/11/2025

Exercises to help you p**p (from a pelvic physiotherapist)… 💩

Constipation isn't just uncomfortable - it puts massive strain on your pelvic floor and can worsen prolapse symptoms. These exercises can help get things moving naturally.

The exercises shown in the video:

These gentle movements help stimulate bowel motility, release tension in your pelvic floor, and encourage proper positioning for easier elimination. The videos shown can be practiced daily to support healthy bowel function.

Important reminders:

- Never strain or hold your breath while p**ping
- Use proper toilet posture (feet elevated, knees higher than hips)
- Breathe deeply and allow your pelvic floor to relax and bulge DOWN
- Listen to your body's signals - don't ignore the urge to go

Chronic straining damages your pelvic floor, weakens support structures, and worsens prolapse. Prevention through proper technique and these daily exercises is key.

I help women understand the connection between bowel health and pelvic floor function, teaching strategies to restore normal function without damage.

Comment "TOILET" and I will send you my guide on how to manage constipation and toileting with prolapse💓

04/11/2025

Your doctor isn't asking about these menopause symptoms, but they should be…😤

Here's the problem: In a standard 10-minute appointment, these issues get brushed aside as "normal aging" or you're handed a prescription for estrogen cream without any discussion about pelvic floor health.

Why do these matter:

Vaginal dryness/pain: Not just about lubrication - it's about tissue health and pelvic floor tension that needs specific treatment.

Leaking/urgency: These are signs of bladder and pelvic floor dysfunction, not inevitable consequences of menopause.

Hormonal changes: Estrogen loss directly impacts your pelvic floor strength, tissue elasticity, and muscle coordination.

Prolapse symptoms: That heaviness or pressure feeling? It's your pelvic organs shifting and needs early intervention, not "wait and see."

Pelvic heaviness: Often dismissed, but it's an early warning sign that your pelvic floor support system is weakening.

Don't wait for your doctor to ask, YOU need to bring these up.

Most GPs aren't trained in pelvic floor health and won't proactively screen for these issues. You have to advocate for yourself.

I help women understand what questions to ask, what symptoms matter, and how to get proper pelvic floor care during menopause - not just band-aid solutions.

Comment PELVIC for your complete menopause pelvic health checklist💓

Liberate Physiotherapy

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Tuesday	4pm - 7pm
Wednesday	9:30am - 7pm
Thursday	9am - 7pm
Friday	9am - 6pm
Saturday	8am - 12pm