Surf Coast Physiotherapy and Pilates, Torquay Medical Hub, 1 Cylinders Drive, Torquay (2025)

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.

06/11/2025

⭐️Why do Pilates or rehab sessions with us?⭐️

Lynne completed Pilates training in both Matwork and Equipment with the prestigious Australian Physiotherapy and Pilates Institute and went on to present courses for them. This involves teaching other Physiotherapists how to teach Pilates which keeps her fresh and up to date with current research in the area. This has expended across our studio to all other instructors with regular PD sessions for us all to keep things fresh and fun!

05/11/2025

🎉 𝗦𝘂𝗿𝗳 𝗖𝗼𝗮𝘀𝘁 𝗣𝗵𝘆𝘀𝗶𝗼 & 𝗣𝗶𝗹𝗮𝘁𝗲𝘀 𝘁𝘂𝗿𝗻𝘀 𝟳 🎉

Seven years. It feels both like a heartbeat and a lifetime.

When I first opened the doors to Surf Coast Physio & Pilates, I had no idea quite how much love, learning, and effort it would take to build something that feels like this. What I did know was that I wanted to create a space where women could feel supported, understood, and truly cared for.

Seven years on, that vision has grown into a community.

To the incredible team who have joined me over the past six years, thank you. You are the heart of this place. Your skill, warmth and kindness make SCPP what it is. You show up every day with care and compassion, and I couldn’t be prouder to work alongside you.

To our wonderful patients, thank you for trusting us with your care. You allow us to do work that’s deeply fulfilling, meaningful, and full of connection. Every session, every class, every conversation reminds us why we do what we do.

To the amazing health and fitness professionals who refer to us, thank you. Your collaboration helps us provide the best care and supports the women we serve and we take the trust you place in us to look after your patients and clients very seriously.

Running a clinic has been a huge lesson in both personal and professional growth. It’s taught me resilience, humility, and the quiet power of community.

As we look ahead, our purpose remains the same: to support women to move, heal, and thrive - through every stage of life.

𝗛𝗲𝗿𝗲’𝘀 𝘁𝗼 𝘁𝗵𝗲 𝗻𝗲𝘅𝘁 𝗰𝗵𝗮𝗽𝘁𝗲𝗿, 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲 𝘀𝗮𝗺𝗲 𝗽𝘂𝗿𝗽𝗼𝘀𝗲, 𝗮 𝗹𝗶𝘁𝘁𝗹𝗲 𝗺𝗼𝗿𝗲 𝘄𝗶𝘀𝗱𝗼𝗺, 𝗮𝗻𝗱 𝗷𝘂𝘀𝘁 𝗮𝘀 𝗺𝘂𝗰𝗵 𝗵𝗲𝗮𝗿𝘁. 💛

05/11/2025

WOUND MASSAGE C-section & Episiotomy

There are many layers of skin fascia, muscle and nerves involved in a wound, and they can be helped to heal optimally with some treatment. Once given the all clear of infection at your 6-week check up, you can start with some gentle massage. You can use two fingers to lightly massage over the wound. It may feel strange, a bit numb, or tingly - that's normal! It will take some time, but daily gentle massage in the shower, or with some moisturising cream can help desensitise and limber the area. If you feel like your scar is quite tight or you can feel a pulling during some movements or exercise, come and see us for some scar mobilisation. Even one session can make a significant difference!

03/11/2025

An important part of abdominal rehab is progressing up to high level exercises. Everyone will progress at different speeds through rehab so try not to compare your journey with others. The focus should be on how you are feeling and how you are going in relation to your goals.

29/10/2025

Did you know all sessions in our Rehab Studio are eligible for health care rebates?

You will work with a tailored program under guidance from one of our physiotherapists during these classes - either in a 1:1 or small group setting. This could be for progressive abdominal retraining after ab separation, some pelvic stability work post pregnancy and delivery or a conditioning program for getting back into exercise. We can even cater to you if you're feeling well and able but want to use our beautiful pilates equipment!!!

We always have a lot of fun with our programs, so come and join us!!!

27/10/2025

Why it's recommended to wait 6 weeks for a postnatal assessment??

If you're feeling some pelvic floor heaviness or prolapse symptoms after birth, you might want to see a women's health physiotherapist sooner than your 6 week check up. But we still recommend waiting til that time, as your body does a great deal of healing and recovering during those 6 weeks. Take assurance in knowing your symptoms are more common than you think!

The feeling of heaviness is to be somewhat expected following a vaginal birth. Apart from the healing which happens between birth and 6 weeks, we also tend not to assess internally before this due to risk of infection but also so we don't focus on symptoms that are going to resolve naturally with some time. What you can do til then is REST. If possible, try to rest horizontally for 10 minutes 5-6 times each day. This offloads the pelvic floor and allows for optimal recovery. Short walks are also appropriate if you're feeling ready. If walking is increasing your symptoms of heaviness or a bulge, then we suggest you stay just short of bringing those symptoms on. For example, if you can walk for 10 mins comfortably but find your symptoms come on around 15 minutes, then stay doing 10 mins duration for now.

Of course, we are always here for you should you wish to see us with any concerns you may have. Book a postnatal assessment online or over the phone.

23/10/2025

The first few weeks can be a difficult period trying to establish feeding. Whether you are breastfeeding or bottle feeding, you will be in sustained positions whilst holding your baby.

Try to have pillows and towels available to support you, so that you can minimise having to hold the weight of your baby in your arms (they may be small, but over time they can feel quite heavy). Try to roll your shoulders and move your neck side to side, look over both shoulders to prevent you stiffening up either during or after feeding. If you are getting stiff in your upper back do a couple of exercises after feeding - either sitting in the chair and rotating right then left with your trunk or laying on the floor and doing the 'arm openings' or 'book openings' exercises.

Remember to keep looking after yourself as you look after your newborn. Why not book in fo our Mama Physio appointments.

23/10/2025

The first few weeks can be a difficult period trying to establish feeding. Whether you are breastfeeding or bottle feeding, you will be in sustained positions whilst holding your baby.

Try to have pillows and towels available to support you, so that you can minimise having to hold the weight of your baby in your arms (they may be small, but over time they can feel quite heavy). Try to roll your shoulders and move your neck side to side, look over both shoulders to prevent you stiffening up either during or after feeding. If you are getting stiff in your upper back do a couple of exercises after feeding - either sitting in the chair and rotating right then left with your trunk or laying on the floor and doing the 'arm openings' or 'book openings' exercises.

Remember to keep looking after yourself as you look after your newborn. Why not book in for our Mama Physio appointments.

22/10/2025

Thriving through menopause🌸

We’re going to tell you a little secret when it comes to staying fit and mobile as you age…

INCREASE YOUR DAILY MOVEMENT.

Find an activity you enjoy and do it often. Your daily dose of exercise doesn’t have to be a chore. It could be finding a group of people to work out with who you look forward to seeing each class. Or perhaps you enjoy activities such as swimming, bike riding or dancing that will keep you moving.

Low to moderate intensity exercise can help reduce stress, improve sleep and improve how you feel physically and emotionally plus keep your overall health in check as you get older.

This paired with a couple of resistance-based classes will keep you feeling strong, fit and mobile - even through all the joys, hurdles and changes of menopause.

Surf Coast Physiotherapy and Pilates

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Physiotherapy for Pregnancy, Postnatal and Pelvic Floor Conditions