Coastal Physiotherapy

28/11/2025

Exercise of the Week - Knee Rocks
A simple exercise to mobilise your lower back.
Action: With knees bent and together, gently rock them side to side.
If you are unsure whether this exercise is right for you, please ask your friendly physio 😀

25/11/2025

Exercise and the Brain
Physical activity improves brain blood flow, supports neuroplasticity, and lowers chronic inflammation, helping protect against cognitive decline, including dementia. Here is a good read to find out more.

People who did a lot of physical activity between 45 and 64 had much lower odds of developing dementia – even when they carried a genetic risk factor.

21/11/2025

Walking: Minutes Vs Steps 🦵
Is it better to track steps or minutes while walking? Research suggests that walking for over 10 minutes offers greater health benefits than simply counting steps. Here is a good read to find out more.

A new study found that walking for longer stretches at a time, ie. for 10 minutes or more, was associated with a lower risk of death and cardiovascular disease.

14/11/2025

Exercise of the week - Foot Taps
A useful exercise for deep core muscles.
Action: Keep hips and knees at 90 degrees. Slowly lower one leg to tap your toes on the ground.
If you are unsure whether this exercise is right for you, please ask your friendly physio 😀

10/11/2025

Exercise In the Morning 🦵
Many people find it difficult to get up and exercise early in the morning, and there are a number of reasons why this can happen. Here is a good read to find out more.

It’s not just down to being a night owl or an early bird. There’s a large body of evidence to show most of us are stronger and faster later in the day.

04/11/2025

Mobility Vs Flexibility
Flexibility relates to stretching; mobility concerns dynamic movement. Is one more important? Here is a good read to find out more.

Flexibility and mobility are distinct but may offer similar benefits when training. Learn what they are, how to test them, and how to improve them.

31/10/2025

Exercise of the Week - Hip Flexor Static Hold
This exercise targets the muscles at the front of the hip.
Action: While lying on your back with one leg bent, gently press your knee into your outstretched arm and hold the position.
If you are unsure whether this exercise is right for you, please ask your friendly physio 😀

28/10/2025

Bodyweight Training 💪🦵
Bodyweight training involves performing strength exercises without external equipment, such as squats, lunges, and planks. Here is a good read to find out more.

Have you ever thought of your body as a portable gym? It can be, whether it’s squats in the park or push-ups at home.

24/10/2025

Condition of the Month - Osteoporosis
Osteoporosis is a bone disease where bones lose density and become porous, leading to increased fragility and a higher risk of fractures, often with minimal trauma. Here is a good read to find out more.
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/osteoporosis

21/10/2025

Progressing Weights at the Gym 🏋️
Many gym-goers aim to increase their weights as they improve. But when is the right time? Here is a good read to find out more.

To make your muscles grow, you need to keep increasing their load. But there are different ways to do this.

07/10/2025

Osteoporosis and Exercise
Poor bone health affects many Australians and raises fracture risk with age. Exercise may help improve bone health. Here is a good read to find out more.

The "silent disease" of osteoporosis is expected to lead to one fracture in Australia every 30 seconds by 2033. We talked to experts about how to keep your bones healthy for as long as possible.

03/10/2025

Exercise of the week - Chair Presses
A gentle exercise that targets the shoulder muscles.
Action: Push through your arms to lift your hips off the chair.
If you are unsure whether this exercise is right for you, please ask your friendly physio 😀