Pontifex Physiotherapy

24/12/2025

Merry Christmas from the Pontifex Physio Team!

22/09/2025

Healthy movement isn’t about overhauling your routine , it’s about small, consistent habits 💙

Here are 3 you can start today (and make the most of the spring sunshine while you do 🌸🌞):
👃 Nose breathing = calm & efficient
🚶 Two 10-min walks = energy + mobility (bonus points if you bring your dog 🐶)
🧘 Desk stretches = goodbye stiffness

✨ Which one will you try first? Comment below ⬇️

19/09/2025

Recovery looks different for everyone 🛌💆‍♀️🧊
Some love stretching, others swear by foam rolling, and a few brave souls go straight for the ice bath.

👇 We want to know — what’s YOUR go-to recovery tool? Drop it in the comments!

✨ Sharing your strategies might just help someone else discover their new favourite.

15/09/2025

❄️ Ice baths can be a powerful recovery tool — but only when done correctly.

Here’s the sweet spot 👉
🌡️ 10–15°C water temperature
⏱️ 10–15 minutes duration

Anything colder or longer doesn’t necessarily mean better results — it can actually reduce the benefits.

🚿 Don’t have access to an ice bath? Try a cold shower or ocean swim instead!

💙 Always listen to your body — if you feel unwell, stop immediately

10/09/2025

“Push through the pain” is one of the biggest fitness myths we hear 🙅‍♀️
Pain is your body’s way of asking for attention, not a sign to ignore.
💡 The truth?
➡️ Progress comes from smart training, proper technique, and recovery.
➡️ Physio helps you load your body safely and effectively — so you can get stronger without setbacks.
✨ Listen to your body → train smarter, not harder.

08/09/2025

Want to build strength and reduce your risk of injury? 💪
Here’s a quick physio-approved move you can do anywhere — no fancy equipment needed, just a step.
✅ Builds resilience
✅ Improves joint stability
✅ Helps prevent injuries before they happen
Start with 2–3 sets of 10–12 reps. Consistency beats intensity!
💙 Need a program tailored to you? Book in with our team and we’ll guide you step by step.

05/09/2025

Most of us don’t think twice about how we breathe… but it matters 🫁
✅ Nasal breathing = more oxygen, calmer nervous system, better sleep.
❌ Mouth breathing = fatigue, poor focus, stress response.
👃 Which one do you do most often? Comment below ⬇️

03/09/2025

Feeling stressed or short of breath? 😮‍💨
Try this 1-minute breathing reset:
1️⃣ Lie down comfortably
2️⃣ One hand on chest, one on stomach
3️⃣ Breathe in gently through your nose
4️⃣ Let your stomach rise more than your chest
5️⃣ Exhale slowly & relax
Practising this daily can help reduce stress, improve energy, and even support recovery after injury.
💙 Want tailored breathing strategies? Our physio team is here to help.

01/09/2025

🫁 Breathing is something we do all day, every day — but for many people, it’s not as efficient as it should be.
Poor breathing patterns can leave you feeling fatigued, anxious, or foggy — even if your lungs are perfectly healthy.
✨ Try this quick self-check: Lie down, place one hand on your chest and one on your stomach, breathe gently through your nose. Your stomach should rise more than your chest.
📩 Want more tips? Read our Winter Newsletter Here:
https://www.pontifexphysiotherapy.com/newsletters/

17/12/2024

Thank you so much for your continued support 💙

The clinic will be closed between the 23rd of December and the 7th of January.

If needed, please email info@pontifexphysiotherapy.com

Have a Merry Christmas and a safe and Happy New Year 🎄🎄

16/04/2024

Voting Closes at Midnight tonight!! Please vote for us through the link below!!

https://thebusinessawards.com.au/40681/pontifex-physiotherapy-and-performance

Voting has opened for the Sutherland Shire Local Business Awards!!
Vote for us through the link below, or scan the QR codes in the clinic!!

Thank you!
From the team at Pontifex Physio

https://thebusinessawards.com.au/40681/pontifex-physiotherapy-and-performance