Friendly Physio - Online

08/12/2025

If you experience back pain during sitting, your hip flexor may be the culprit.

Prolonged sitting can lead to tight hip flexors, which often contribute to back pain. The exercise displayed is a great way to stretch the hip flexor without having to get onto the floor.

This a gentle yet effective chair lunge that targets those tight hip flexors without ever having to touch the ground. Perfect for all ages and mobility levels.

How to perform:
1. Stand along side a sturdy chair.
2. Place the closest leg’s knee onto the seat of the chair, heel facing up.
3. Gently step forward with your standing leg and shift your hips forward until you feel a stretch in the front of your elevated hip.
4. Hold onto the back of the chair for balance.
5. Hold for 20-30 seconds, then switch sides. Repeat 2-3 times per day.

Remember: Always listen to your body and only perform the exercise if you feel safe/confident. Consult with a healthcare professional or message us if you have any concerns or existing conditions.

22/11/2025

There are not many things worse than waking up in the morning with the room spinning around you. Don't let vertigo control your day. We treat vertigo effectively, helping you find relief and stability. Ready to regain control? Message us for an appointment.

03/11/2025

💪 Struggling with pain or an old injury? Or simply wanting some general exercise guidance? I offer personalized rehab programs tailored to your symptoms — just $5 each.

You’ll get clear exercises, progressions, and explanations designed to help you recover safely and confidently — no clinic visit needed.

👉 Click the link to get started!

https://stan.store/friendlyphysio

13/10/2025

✈️ I’m off to Italy! 🇮🇹

I’ll be away for the next 4 weeks recharging, exploring (and probably walking more than my body’s ready for). During this time, I’ll still be checking messages periodically but appointment availability will be paused until I return.

In the spirit of travel — here are 3 quick tips to help your body handle long-haul flights:

1️⃣ Move often – Stand up, walk the aisles, or do gentle ankle pumps every hour to keep blood flowing.
2️⃣ Support your posture – Use a small pillow or rolled-up jumper behind your lower back.
3️⃣ Stay hydrated – Cabin air dries you out, and dehydration can worsen muscle stiffness and cramps.

Safe travels to anyone else heading abroad — your body will thank you for looking after it mid-flight!

03/10/2025

Side planks = powerhouse for hip strength

Research shows side planks are one of the best exercises for engaging the hip abductors (key for stability, balance & injury prevention).

👉 Start with the easy version: knees bent.
👉 Progress to legs straight as you get stronger.
👉 Begin with short holds, then build up over time.

Strong hips = better performance + reduced risk of pain & injury.

28/08/2025

🚶‍♂️ Shin Splints (Medial Tibial Stress Syndrome) 🚶‍♀️

🔥 Location of pain:
Sharp or aching pain along the inside of the shin bone, often worse with running, jumping, or prolonged walking.

⚡ Contributing factors:
- Sudden increase in training load.
- Hard running surfaces.
- Poor arch support or strength.
- Poor ankle range.
- Weak calf or hip muscles.

💪 Treatment & management:
- Relative rest (don’t push through pain).
- Gradual return to training
- Addressing relevant impairments (Strengthening calves/hips/foot, improve ROM etc).
- Supportive footwear or orthotics.

👉 Online physio can guide you with a tailored rehab plan to not only settle symptoms but also prevent them coming back stronger.

11/08/2025

Heading up to Exmouth? Make sure to check out Tahila’s Pilates classes while you’re here! 🐠🌊

Whether you’re visiting from Perth for a getaway or lucky enough to call Exmouth home, her sessions are the perfect way to keep your body moving well while enjoying the coast.

Pilates is fantastic for building strength, improving mobility, and preventing injury – so you can make the most of your snorkelling, hiking, and exploring without the aches and pains.

Look after your body, and leave your holiday feeling better than when you arrived. 💪✨

07/08/2025

Temporarily away from Perth!
I’ll be providing rural physio services in Exmouth for a short time and won’t be available for in-person consults in Perth during this period.

I am still available for online consults and free advice!

See you soon!

06/08/2025

Struggling to sleep — even when you’re exhausted?

These simple, proven sleep hygiene tips can help reset your routine and improve sleep quality (even during pain or stress).

Start with 1–2 that feel manageable and build from there.

📩 Want help tailoring a plan for your lifestyle or condition?
DM me for personalised advice.

30/07/2025

1. Identify the aggravating activity:
This could be prolonged sitting, walking, work tasks, lifting, or your sport. Noting when your pain flares up helps pinpoint the underlying trigger.

2. Identify the impairment:
Is it a stiff joint, tight/weak muscle, poor control, or lack of endurance?

3. Begin gradual exposure:
Avoiding movement makes things worse. Reduce the aggravating activity, and slowly build it up as symptoms improve.

4. Support with mobility or strength work:
Once you’ve calmed the flare-up, add the missing piece — address the impairment!

5. Stay consistent:
Long-term improvement comes from consistent, progressive input — not quick fixes. Think of physio like brushing your teeth — small habits done often.

29/01/2025

There are affordable ways to manage your injuries and achieve your physical goals. Message us for a personalised program to help you get started.

We are located in Perth, Western Australia. If online management isn’t suitable, you’re welcome to visit us at our clinic. 

26/01/2025

Prolonged sitting is one of the most common causes of lower back pain. If these exercises don’t work for you, message us for a personalized plan.