Flow Physio Co

Home
Australia
Sutherland, NSW
Flow Physio Co

Helping our communities on their journey to better health, to move well and live life on their terms

Jason Horton is a dual-qualified Physiotherapist and Exercise Physiologist. He is passionate about bringing his knowledge to the local community to help people be their best, whatever their goals

19/12/2025

Think Nordic curls alone will save your hamstrings? Not quite.

The best approach is training the hamstrings in more than one way. Research shows eccentric strength matters, but combining hip and knee dominant exercises works even better.

Here’s a simple preseason combo:
1️⃣ Romanian Deadlifts x8–10
2️⃣ Nordic Lowers x3–5
3️⃣ Fast Running Drill (high knees or A march) 20–30 seconds

Do this 2–3 times per week in the lead up to preseason, and your hamstrings will thank you.

If you’ve had a tear or ongoing pain, get personalised guidance before jumping in.

Save this for preseason.

17/12/2025

Whether you've seen Aiofe or not, you've definitely been met with her smile 🙌

Aiofe is one of our Exercise Physiologists at Sutherland and specialises in chronic conditions, strength training & long-term health planning.

If you're looking for help rebuilding some strength & confidence, come in and see Aiofe!

13/12/2025

Finished your season but still feel stiff? Try these three simple mobility drills to keep your body moving well between seasons 👇

1️⃣ 90:90 Hip Rotations – slow and controlled, 5–8 each side
2️⃣ Side Lying Bow & Arrow – gentle thoracic opener, 8–10 reps
3️⃣ Ankle Knee to Wall – slow pulses, 10 each side

Mobility helps joints feel more comfortable and keeps your movement quality high while you’re not training as much.

Pick the area that feels tight and try 2–3 sets today.

If it’s painful or not improving, book in and we’ll help you sort it.

12/12/2025

Our Friday Whiteboard featured .sharp presenting her PhD research study on high-intensity multimodal training.

Huge thanks to Tijana for taking the time to present to the team.

sharp

10/12/2025

Your first postnatal exercise isn’t planks or crunches. It’s reconnecting your breath with your deep core and pelvic floor.

Here’s a simple way to start:
1️⃣ Lie on your back with knees bent
2️⃣ Breathe in gently through your ribs
3️⃣ As you exhale, think “lift and wrap” through your pelvic floor and lower tummy
4️⃣ Repeat for 6–8 slow breaths
5️⃣ Try 2–3 rounds

This helps restore core control, reduce pressure and set the foundation for returning to strength training safely.

If you’re not seeing progress or something doesn’t feel right, book in with our team for tailored guidance!

09/12/2025

Flow Christmas with (most of) the team!
cronulla

07/12/2025

Finished the season with a “little ni**le”? Don’t drag it into next year.

Off-season is the best window to settle overload issues, rebuild strength and stop those small pains from turning into something bigger when training ramps up again.

Here’s what we focus on:
• Settle irritation properly
• Restore mobility
• Rebuild strength
• Gradually reload before you return to full speed

Sort the problem now so you can hit 2026 feeling confident, not cautious.

If that ni**le is still hanging around, book in and we’ll get you sorted.

04/12/2025

Meet Aoife, one of our Exercise Physiologists at the Sutherland clinic!

She found her passion for EP through helping people rebuild strength and confidence, and now works with clients across all fitness levels and health needs.

Aoife specialises in exercise for chronic conditions, strength training, and long-term health planning.

When she’s not in the clinic, you’ll usually find her with her dog, exploring new spots or enjoying a good coffee.

If you think Aoife can help you, jump online and book a session with her.

12/11/2025

Say hello to Edwina – our new Senior Women’s Health Physio at Flow!

After supporting women through a specialist service out of Royal Brisbane and Women’s Hospital, Edwina’s now here in the Shire, ready to help you feel stronger, supported, and more confident every day.

She has a passion for treating pelvic organ prolapse, fitting pessaries and helping women through their life stages.

You can now book with Edwina at our Sutherland and Woolooware clinics, every Mon, Tues & Fri.

04/11/2025

A sneak peak at one of our tailored group classes run by our Accredited Exercise Physiologists or Physiotherapists at our Sutherland clinic.

06/07/2025

We’re thrilled to welcome our newest physiotherapist ! Hir brings expertise in musculoskeletal care and a passion for helping people on their journey to better health. Say hi in the comments! 🌟

Address

Shop 1, 728 Old Princes Highway
Sutherland, NSW
2232

Website

http://flowphysioco.com/

Alerts

Be the first to know and let us send you an email when Flow Physio Co posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.