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Monday 8am - 7pm Tuesday 8am - 7pm Wednesday 8am - 7pm Thursday 8am - 7pm Friday 8am - 7pm Saturday 8am - 3pm

https://www.facebook.com/112050840414710/

Physiofirst Sylvania, 108 Karimbla Road, Miranda (2026)

10/02/2026

5 Time Sit To Stand Test: What Does It Actually Tell Us? ⏱️🪑

Ever been asked to stand up and sit down 5 times as fast as you can? It might look simple but it tells us a lot.

What is the 5xSTS test?

It is an outcome measure where we measure how long it takes to stand up and sit down five times in a row from a standard chair, without using your arms.

Why do we use it?

This test helps us assess:
✔️ Lower limb strength
✔️ Functional mobility
✔️ Balance & fall risk
✔️ Progress over time during rehab

It is commonly used in:
• Knee & hip rehab
• Low back pain
• Post-surgery recovery
• Older adults & fall-prevention programs
• General strength & conditioning benchmarks

What is considered “normal”?
(According to normative reference values)

• Under 12 seconds → typical for healthy adults
• 60–69 yrs: ~10–11 sec
• 70–79 yrs: ~11–13 sec
• 80+ yrs: ~13–15 sec

⏳ >15 seconds may indicate reduced leg strength and increased falls risk.

Why we love it as physios

It’s quick, safe, repeatable and most importantly, it reflects real-life function. Getting stronger here often means easier stairs, safer walking, and increased confidence day-to-day. 💪

📞 Want to assess your strength or track rehab progress? Call us at 02 9544 8444 or book online via Online Bookings – PhysioFirst.

27/01/2026

Choose the one that sounds most like you 👀

𝐓𝐡𝐞 “𝐈’𝐥𝐥 𝐖𝐚𝐥𝐤 𝐈𝐭 𝐎𝐟𝐟” 𝐓𝐲𝐩𝐞 🚶‍♂️
Ignores pain
Hopes it magically disappears
Usually ends up seeing a physio…eventually

𝐓𝐡𝐞 𝐃𝐫. 𝐆𝐨𝐨𝐠𝐥𝐞 + 𝐈𝐜𝐞 𝐏𝐚𝐜𝐤 𝐓𝐲𝐩𝐞 🧊🔍
Googles everything
Ices religiously
Still not sure what’s actually going on

𝐓𝐡𝐞 𝐓𝐨𝐭𝐚𝐥 𝐑𝐞𝐬𝐭 𝐓𝐲𝐩𝐞 🛑
Stops all movement
Avoids using the sore area
Wonders why it feels stiff weeks later

𝐓𝐡𝐞 𝐎𝐯𝐞𝐫𝐚𝐜𝐡𝐢𝐞𝐯𝐞𝐫 💪
Does all the exercises…sometimes extra
Needs reminding that rest matters too

𝐓𝐡𝐞 𝐃𝐞𝐬𝐤 𝐃𝐞𝐬𝐭𝐫𝐨𝐲𝐞𝐫 💻
Sits all day, minimal movement
Neck + back are not impressed

𝐓𝐡𝐞 𝐄𝐚𝐫𝐥𝐲 𝐅𝐢𝐱𝐞𝐫 ✅
Gets assessed early
Follows the plan
Moves better, faster

👉 Which one are you? Tell us in the comments!
Tag your physio buddy if you think you know their type.

20/01/2026

🦶 An ankle sprain isn’t “just a roll.” It’s an injury to the ligaments that help keep your ankle stable. How you manage it early can make a big difference to your recovery.

𝐖𝐡𝐚𝐭 𝐘𝐨𝐮 𝐒𝐡𝐨𝐮𝐥𝐝 𝐃𝐨:
❄️ Reduce swelling early (ice, elevation, compression)
🔄 Keep the ankle gently moving as pain allows (ankle pumps, alphabets)
🚶 Walk short distances if comfortable
🩺 Get assessed early to guide correct rehab

𝐖𝐡𝐚𝐭 𝐘𝐨𝐮 𝐒𝐡𝐨𝐮𝐥𝐝𝐧’𝐭 𝐃𝐨:
🚫 Push through sharp pain
🚫 Ignore swelling or instability
🚫 Go straight back to sport or exercise
🚫 Assume time alone will fix it

Without proper rehab, ankle sprains can lead to ongoing pain, instability, and repeat injuries.

𝐇𝐨𝐰 𝐩𝐡𝐲𝐬𝐢𝐨 𝐡𝐞𝐥𝐩𝐬:
Physiotherapy focuses on reducing pain and swelling, restoring movement, improving strength and balance, and safely returning you to work, daily life, or sport.

📞 Need help with an ankle sprain? Call us at 𝟎𝟐 𝟗𝟓𝟒𝟒 𝟖𝟒𝟒𝟒 or book online via 𝐎𝐧𝐥𝐢𝐧𝐞 𝐁𝐨𝐨𝐤𝐢𝐧𝐠𝐬 – 𝐏𝐡𝐲𝐬𝐢𝐨𝐅𝐢𝐫𝐬𝐭.

13/01/2026

𝐀𝐝𝐯𝐚𝐧𝐜𝐞𝐝 𝐂𝐨𝐫𝐞 𝐒𝐞𝐫𝐢𝐞𝐬: 𝐌𝐨𝐝𝐢𝐟𝐢𝐞𝐝 𝐃𝐞𝐚𝐝-𝐁𝐮𝐠 🧠💪

This week we’re levelling up from planks to another great exercise for deep core control: the Modified Dead Bug.
Perfect for building stability, improving posture, and protecting your lower back during lifting and sport.

Muscles Used:

Modified Dead Bugs target the muscles responsible for trunk control:
▪️ Transversus abdominis (TA): deep core, your body’s natural brace
▪️ Obliques: control rotation and side-to-side movement
▪️ Hip flexors: assist leg movements while keeping hips steady
▪️ Re**us abdominis: helps maintain trunk flexion control
▪️ Serratus anterior + shoulder stabilisers: important for overhead arm movements

Why These Muscles Matter:
Together, these muscles:
Protect your spine during lifting
Improve balance + control in sport
Support posture and reduce back pain
Build the foundation for safe, powerful movement
Reduce the risk of developing injuries

How to Do the Starting Version:

Core Hold + Single Leg Extension in Crook Lying
1. Lie on your back with knees bent, feet flat.
2. Gently tighten your lower tummy (TA) as if zipping up a tight pair of jeans.
3. Slowly extend the leg out without letting your back arch.
4. Bring it back with control.
5. Keep ribs down, breathing throughout.

🎯 Goal: 8-10 controlled reps per side x 2-3 sets.

Progressions:

1️⃣ Single Leg Extension + Weighted Shoulder Flexion
Add light dumbbells or a weight plate, raising your arms overhead as the leg extends.
Why: Increases load by lengthening lever arm + challenges upper body.
Cue: Keep ribs down; don’t let the weight pull your back off the mat.

2️⃣ Double Leg Extension + Weighted Shoulder Flexion
The ultimate challenge for core control.
Why: Significantly increases demand on TA and obliques to prevent arching or tipping.
Cue: Only extend legs as far as you can, keeping your spine neutral; avoid arching.

📞 Need help building core control safely? Call us at 𝟎𝟐 𝟗𝟓𝟒𝟒 𝟖𝟒𝟒𝟒 or book online via 𝐎𝐧𝐥𝐢𝐧𝐞 𝐁𝐨𝐨𝐤𝐢𝐧𝐠𝐬 – 𝐏𝐡𝐲𝐬𝐢𝐨𝐅𝐢𝐫𝐬𝐭.

06/01/2026

🚫 𝐌𝐘𝐓𝐇: 𝐏𝐡𝐲𝐬𝐢𝐨 𝐢𝐬 𝐨𝐧𝐥𝐲 𝐟𝐨𝐫 𝐚𝐭𝐡𝐥𝐞𝐭𝐞𝐬
✅ 𝐅𝐀𝐂𝐓: 𝐏𝐡𝐲𝐬𝐢𝐨 𝐢𝐬 𝐟𝐨𝐫 𝒆𝒗𝒆𝒓𝒚𝒐𝒏𝒆

You don’t need to be a professional athlete to see a physiotherapist.

At PhysioFirst, we help people from all walks of life, including:

▪️ Office workers with neck or back pain
▪️ Parents lifting kids day in, day out
▪️ Weekend warriors & gym-goers
▪️ Older adults wanting to stay strong and independent
▪️ NDIS participants
▪️ Work cover claims
▪️ Post-surgery or injury rehab
▪️ Optimising sports performance
▪️ Anyone dealing with everyday aches, pains, or stiffness

Physiotherapy isn’t just about sport, it’s about moving better, feeling stronger, and living life with reduced pain and increased confidence.

What we offer at PhysioFirst:
✔️ Individualised 1:1 treatment – Relieve, Strengthen & Educate
✔️ Exercise-based rehab in a fully equipped gym
✔️ Hydrotherapy rehab + programs
✔️ Support for NDIS, CTP, WorkCover & private clients
✔️ All tailored to your goals

Because physio isn’t just about being an athlete…it’s about helping you move better, no matter your goals!

📞 Want to know how physio can help you? Call us at 𝟎𝟐 𝟗𝟓𝟒𝟒 𝟖𝟒𝟒𝟒 or book online via 𝐎𝐧𝐥𝐢𝐧𝐞 𝐁𝐨𝐨𝐤𝐢𝐧𝐠𝐬 – 𝐏𝐡𝐲𝐬𝐢𝐨𝐅𝐢𝐫𝐬𝐭.

31/12/2025

Happy New Year from the PhysioFirst Team!

Wishing all of our amazing clients a healthy, happy and energised start to 2026!

Thank you for trusting us with your care, goals and progress throughout the past year. It’s truly a privilege to support you.

We’re excited for another year of movement, strength and helping you feel your best. Here’s to making 2026 the strongest year yet!

We return to normal clinic hours from the 5th of January. Bookings are available via our website.

25/12/2025

Merry Christmas from the PhysioFirst Team!

As another year wraps up, we want to extend a heartfelt thank-you to every client who trusted us with their aches, pains and performance goals this year.

You’ve kept us laughing, learning and committed to helping you understand your body, move easier and feel stronger.

Wherever Christmas finds you, we hope it’s filled with warmth, rest and moments that make you smile.

Wishing you all a safe and joyous holiday!

From Con, Elisabeth & Niki

17/12/2025

PhysioFirst Festive Season Hours

The festivities are approaching at full speed, so here’s a clear snapshot of our holiday hours to keep you moving comfortably through the season.

December
• 24 Dec: 8am–12pm
• 25–28 Dec: Closed
• 29 Dec: 8am–6pm
• 30 Dec: 8am–6pm
• 31 Dec: 8am–12pm

January
• 1 Jan: Closed
• 2 Jan: 8am-12pm

If you’d like to step into the new year feeling your best, we recommend booking ahead as appointments tend to fill quickly at this time of year.

To book, give us a call or book online.

13/12/2025

Advanced Core Series: The Plank

Looking to level up your core strength? We’re kicking off a new series with one of the most effective foundational exercises: the plank.

A well-performed plank builds strength where it matters most, helping your posture, protecting your spine, improving sporting performance, and supporting everything from lifting weights to carrying groceries.

Muscles Used:
Transversus abdominis (TA): the deepest abdominal muscle acting like a “corset” to stabilise and support the spine and internal organs.
Re**us abdominis: the six-pack muscle helping to maintain trunk control.

Obliques: assist with rotational stability and side-to-side control.
Glutes: keep your hips aligned and stable.
Shoulder stabilisers: support your upper body and prevent sagging through the shoulders.
Why These Muscles Matter:

Developing a strong core is about building a stable, resilient base for your whole body. It is has a number of benefits including:
- Better posture
- Reduced lower back pain
- Improved balance and control
- Safer lifting mechanics
- Improved sport performance

How to Plank:
Start on your forearms, elbows under shoulders.

Step your feet back and create a straight line from head to heels.

Engage your core, pulling your belly button towards your spine.

Press the floor away so your shoulder blades stay wide.

Hold this position, focusing on good form.

Goal: Hold for 60-seconds with good form before progressing.
Progressions:

1. Feet on a ball: Adds instability, demanding more from deep core + shoulder stabilisers.

2. Add a leg lift: Increases glute activation + anti-rotation control.

3. Upper body on a BOSU + feet on a ball: Combined challenge.

24/11/2025

Challenge time!

Mobility isn’t just about how far you can stretch — it’s about how well you can move through that range with 𝐜𝐨𝐧𝐭𝐫𝐨𝐥, 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡, 𝐚𝐧𝐝 𝐬𝐭𝐚𝐛𝐢𝐥𝐢𝐭𝐲. 💪🧘‍♀️

This challenge tests all three! 👇

𝐇𝐨𝐰 𝐭𝐨 𝐝𝐨 𝐢𝐭:
From standing → go into a crossed-legged position → knees → primal squat → stand up — all 𝑤𝑖𝑡ℎ𝑜𝑢𝑡 𝑢𝑠𝑖𝑛𝑔 𝑦𝑜𝑢𝑟 ℎ𝑎𝑛𝑑𝑠! 🙌

Drop in the comments below how you did — we’re curious! 😄

17/11/2025

What is static stretching? 🤔

Static stretching involves holding a muscle in a lengthened position for a sustained period of time (usually 20 seconds or more) to improve flexibility and promote muscle relaxation.

While static stretching has its place, it’s not always appropriate. Here’s when 𝐍𝐎𝐓 to do it:

🚫 𝐀𝐟𝐭𝐞𝐫 𝐚𝐧 𝐚𝐜𝐮𝐭𝐞 𝐢𝐧𝐣𝐮𝐫𝐲
Immediately after an injury (like a muscle strain or ligament sprain), tissues are inflamed and vulnerable. Stretching can worsen damage or delay healing.
➡️ Focus on gentle, pain-free movement and follow your physio’s guidance.

🚫 𝐁𝐞𝐟𝐨𝐫𝐞 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐨𝐫 𝐬𝐩𝐨𝐫𝐭
Holding long stretches before activity can reduce power, speed, and reaction time.
➡️ Instead, use dynamic stretches and sport-specific warm-ups.

✅ 𝐖𝐡𝐞𝐧 𝐢𝐭 𝐢𝐬 𝐮𝐬𝐞𝐟𝐮𝐥:
▪️ After training or sport as part of a cool-down

▪️ In dedicated flexibility sessions

▪️ As part of rehab under guidance

𝐓𝐚𝐤𝐞𝐚𝐰𝐚𝐲: Static stretching isn’t “bad” — it just needs to be used at the right time. Save it for after your session, not before, and avoid it straight after injury. 💪🧘‍♀️

11/11/2025

How well do you know us?

Play through the slides and let us know how many answers you got right in the comments.

Winning prize = bragging rights! 🏆😄

Physiofirst Sylvania

10/02/2026

27/01/2026

20/01/2026

13/01/2026

06/01/2026

31/12/2025

25/12/2025

17/12/2025

13/12/2025

24/11/2025

17/11/2025

11/11/2025

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Monday	8am - 7pm
Tuesday	8am - 7pm
Wednesday	8am - 7pm
Thursday	8am - 7pm
Friday	8am - 7pm
Saturday	8am - 3pm