Surf Coast Physiotherapy and Pilates

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Torquay, VIC
Surf Coast Physiotherapy and Pilates

Physiotherapy and Pilates service in Torquay, VIC, Australia with a focus on pregnancy, postnatal an

03/12/2025

Here's a gentle pelvic floor exercise to try after having a baby. This exercise will also start to activate the lowest and deepest section of your abdominals, called the transverse abdominis.

Start in a four-point kneeling position with a flat back. Without moving your spine, gently pull up through pelvic floor and draw your lower tummy towards your back and hold for 10 secs whilst breathing normally. Repeat this 10 times in a row, aiming for 1-2 sets each day.

This is a great one to do while your baby has some time on a play mat or bouncer.

02/12/2025

Did you know your body recovers when it's asleep?

Did you also know it plays a role when returning to exercise after having a baby?

Your muscles repair as you sleep so if you are not getting enough (for example, when you've got a newborn) you are more likely to get an injury. The recommendation is 7-9 hours per night, using day naps to top up if you need to.

So rest where you can mumma, and help your body heal after the absolute marathon that is pregnancy and labour.

01/12/2025

Abdominal separation requires individualised rehab, there are no set programs that we give that will work for everyone, crunches in the early stages may be great for some women and not helpful at all for others. Abdominal separation is about so much more than the gap and rehab depends on YOUR specific presentation and YOUR specific goals.

26/11/2025

Our Rehab studio caters for everyone and anyone, no matter what stage of life you're in!

A physiotherapist will lead you through your personalised program, making adjustments and progressions as you go along. This class is perfect for anyone returning from an injury or surgery, during pregnancy or once your baby is born and well into your mature years.

Feeling fit and strong and just want a challenging workout? We've got you covered! We'll design a program to keep you motivated, work with your strengths and improve those weaker areas. There's something for everyone in the Rehab studio - we have 5 and 10 class packs available.

Call us at the studio to set one up!

24/11/2025

PERINATAL MENTAL HEALTH WEEK (23 - 29 November)

Having a baby is both an exciting and challenging time. Adding anxiety or depression can make it difficult to function and feel like you are not a good enough parent. Both women and men can experience perinatal (during pregnancy and the year after birth) mental health issues which can vary in intensity and symptoms. As a mum or dad it is easy to feel guilt and shame that can get in the way of seeking the help you need. But having perinatal anxiety or depression does not make you a 'bad parent'. In fact, seeking help early leads to a faster recovery with less impact on you, your relationship with your baby, partner and family.

If you are concerned about what is happening to you, you can:
+ confide in your partner, trusted friend of family member
+ let your GP or health professional know what you're experiencing
+ talk to other parents who have recovered from perinatal anxiety or depression
+ call the PANDA Helpline to talk about your thoughts and feelings and explore options for support.

If you're worried you could have perinatal anxiety or depression, be assured that many other women and men have come through this experience to find joy and fulfilment as a parent. You are not alone, and you don't have to go through it alone.

22/11/2025

We’ve had an amazing afternoon for our end of year celebrations at SCPP! What a beautiful team- thanks for another amazing year ladies!! ✨🥂 delivering an unbelievable lunch too!

20/11/2025

Pilates is a great form of exercise during pregnancy and is suitable in all trimesters. Starting early can prepare you for the upcoming demands on your body. Pilates can prevent many pregnancy related aches and pains and potentially equip you for a more speedy recovery by getting you strong and mobile.

19/11/2025

🌸Why see us after your 6 week check-up?🌸

We highly recommend a physiotherapy review after your 6 week medical check. The physio team at SCPP can check the pelvic floor muscle integrity and function, check for prolapse and assess your abdominals and how the rest of your body is responding to life postpartum. We will assess the impact these factors may have on your return to exercise and make a plan to get you back to doing the things you love.

Even if you feel fine, a postnatal check of the pelvic floor and abdominals is time and money very well spent to ensure you are recovering optimally. We will also see women before 6 weeks for any concerns or aches and pains but are unlikely to assess the pelvic floor internally.

Book in with one of our team and let us help you return to exercise safely.

17/11/2025

Do you have private health insurance with extras? Did you know that most private health insurance rebates reset in the new year? If you have an allowance to use up there are only 6 weeks left in this year to do it!

Physio and pilates sessions are often eligible for rebates (depending on your extras cover) so book in and make the most of your rebates before they disappear!

13/11/2025

The general rule for exercising after having a baby is gentle walking or supervised exercise for the first 6 weeks. Start with 10 mins a day in the first week, 15 mins a day in the next week, 20 mins a day in the third week and so on, so that you're walking around 40 mins a day at the 6 week mark, if this feels good for your body.

Gentle strengthening for your glutes and some mobility for your upper back is always helpful in these early stages. It's likely some abdominal strengthening would be useful too but we like to see you individually to tailor this.

Exercising with others helps to decrease the risk of postnatal depression, so organise pram walking dates with your fellow mamma friends or mother's group.

After the six week mark, it's time to get your body strong, particularly your pelvic floor and deep abdominals. Be sure to book in an appointment for a postnatal check and have your pelvic floor and abdominals assessed properly. The team at SCPP are here to help you feel strong and mobile - to return to your exercise of choice and for the daily workout of mum life!

12/11/2025

Yes you probably still look pregnant after you deliver your baby- that’s normal! Your uterus is still relatively big and there’s probably some swelling around it. Your abdominals have been stretched over the baby growing underneath it, and you may have some separation of the muscles. This stretch is completely normal in pregnancy and most will have good natural recovery, some will need a little more targeted rehab.

A helpful tool for abdominal recovery is a compression garment, worn over the area from underneath the bust, down to your p***c bone. There are many post-natal recovery shorts on the market. Research has supported that women have less abdominal separation if they have gentle compression of the abdomen over the course of the first 6-8 weeks. As to which type is best, it’s all about personal preference as to style/colour/cost.

Alternatively an abdominal tubigrip offers good support (but without the perineal support) and is a fraction of the cost. It also gives you the option to wear over the full abdomen or just lower (over c-section for example) and you can double or triple it based on the degree of compression you want. We have various samples of compression garments in the studio for you to try on and have both pregnancy and postpartum styles, we also sell tubigrip for $20.

Have a chat with your physio as to which type would be best for your recovery or if some compression may be helpful during your pregnancy.

10/11/2025

Did you know that eating kiwi fruit can keep your 💩 regular and soft?? 🥝

This is particularly important in the early post-partum period to reduce straining and discomfort. Eating lots of fibre (kiwifruit but also oats, pears and prunes) can help and drink lots of water too!

You can also ask your midwife for a stool softener for the first few days/weeks after birth, and use them as needed. Some of the medications you receive in hospital may also have a constipating effect, but it's important to avoid straining at all costs!

You can cover your clean hand with tissue or a pad and apply pressure upwards on your perineum or firmly over your c-section scar to lessen your apprehension and prevent straining of any stitches and recovering tissues.

Address

Torquay Medical Hub, 1 Cylinders Drive
Torquay, VIC
3228

Website

http://www.surfcoast.physio/

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Physiotherapy for Pregnancy, Postnatal and Pelvic Floor Conditions

New service Launched in Torquay, Victoria. We hope to provide an expert Physiotherapy and Pilates service on the Surf Coast with special services for Pregnant, Postnatal and those with Pelvic Floor Conditions.