Tweak Physio

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Tweak Physio Tweak Physio provides physiotherapy services located in the Adelaide C*D with convenient onsite parking.

To book your next appointment visit www.tweakphysio.com.au

The McGill Big 3 are some our favourite exercises for managing and preventing lower back pain! 💪These three exercises ha...
16/09/2026

The McGill Big 3 are some our favourite exercises for managing and preventing lower back pain! 💪

These three exercises have been proven to build spinal endurance and trunk stability:

1- Modified Curl-Up — isolates the re**us abdominis and oblique muscles to improve core endurance.

2- Side Plank — targets the quadratus lumborum (QL) and oblique muscles, building lateral stability to protect your spine from painful twisting forces.

3- Bird Dog — develops deeper core muscle and back extensor muscle strength/activation to improve trunk control.

Experiencing lower back pain? Or wanting to reduce your risk of developing back pain?
Book in to see us at Tweak Physio for an individualised assessment and exercise prescription targeting your individual goals and symptom management.

🪑💻 Your office chair set-up matters!Spending hours at your desk? A few simple adjustments can make a big difference to y...
07/09/2026

🪑💻 Your office chair set-up matters!

Spending hours at your desk? A few simple adjustments can make a big difference to your comfort, posture and overall movement.

✅ Feet supported on the floor
✅ Hips and knees comfortably positioned
✅ Screen at a suitable height
✅ Shoulders relaxed

💡 PHYSIO TIP:
Set an alarm on your phone every 45-60min to change your posture, this could be standing up🧍, walking around the office🚶‍♀️or doing a few gentle movements 🕺

If your desk has a sit/stand function, changing between sitting and standing every 45-60min is recommended too.

Experiencing ongoing neck, shoulder or back pain at work? Our physio team are experts in occupational health and are here to help!

🏃‍♀️ City-Bay is fast approaching… is your body ready?If you’re chasing a PB or simply want to run your best on race day...
12/08/2026

🏃‍♀️ City-Bay is fast approaching… is your body ready?

If you’re chasing a PB or simply want to run your best on race day, now’s the time to fine-tune your strength, stability and running mechanics.

Try these 3 runner-focused exercises:
💪 Single-leg calf raises
🍑 Single-leg bridges
🔥 Bulgarian split squats

Small strength sessions now can make a big difference when race day arrives.

Share these with your running mates!

🎉 Introducing our new PickleStrong program! 💪Designed specifically for pickleball players, PickleStrong consists of thre...
15/07/2026

🎉 Introducing our new PickleStrong program! 💪

Designed specifically for pickleball players, PickleStrong consists of three 60-minute physiotherapist-led sessions where you'll be guided through targeted strength, mobility and core exercises to help you move better, play stronger and feel your best on the court.

Whether you're new to pickleball or a seasoned player, this program is suitable for all ages and skill levels and is individually tailored to your pickleball and overall health goals.

Ready to build strength, prevent injuries and elevate your game? Get in touch to book your spot!

3 signs your bike fit might be off 👇1️⃣ Pain in the same place every rideFront knee pain, lower back tightness, sore nec...
06/05/2026

3 signs your bike fit might be off 👇

1️⃣ Pain in the same place every ride
Front knee pain, lower back tightness, sore neck… if it keeps showing up in the same spot, it’s usually not “normal training soreness.” It’s often a suboptimal bike fit.

2️⃣ Constantly shifting on the saddle
If you’re sliding forward, rocking side to side, or never quite “settling in,” something isn’t supporting you properly. A good fit feels stable—not something you’re managing the whole ride.

3️⃣ Numbness or tingling
Hands, feet, or saddle area going numb is a clear red flag. That’s usually pressure or load being distributed where it shouldn’t be.

If this sounds like you, Tweak Physio are here to help. We offer bike fits for all riders, including road, gravel, and triathlon/TT, tailored to how you ride and your goals.

Pickleball players:If your elbow is sore the day after playing (not during), this is usually why:→ You’re gripping the p...
04/05/2026

Pickleball players:

If your elbow is sore the day after playing (not during), this is usually why:

→ You’re gripping the paddle too tightly
→ Your forearm is doing all the work instead of your shoulder

Quick fix before your next game:
→ Hold your grip at about 5–6/10 pressure
→ Shake your arm out between points

If you've been dealing with this, reach out to us at Tweak Physio and our Pickleball Physio Thomas will be in touch to discuss our variety of options for treatment and injury prevention! 🎾

Another Tweak athlete, Jacqui, completed her very first 70.3 triathlon last weekend in Geelong. Jacqui overcame crippli...
25/03/2026

Another Tweak athlete, Jacqui, completed her very first 70.3 triathlon last weekend in Geelong.

Jacqui overcame crippling knee pain several weeks ago that questioned if she would even make the start line. Not only did she finish, but in a very respectful 11th AG position well ahead of her goal in her debut. All with a smile too (at least externally 😉 ).

She is now a convert to the 70.3. Great work Jacqui.

A big weekend of racing on the triathlon scene this past weekend 🏊‍♀️ 🚴 🏃‍♀️ Congratulations to Tracy who competed at th...
24/03/2026

A big weekend of racing on the triathlon scene this past weekend 🏊‍♀️ 🚴 🏃‍♀️

Congratulations to Tracy who competed at the T100 on the Gold Coast. She took on a very toasty 🥵 2km swim, 80km bike and 18km run with 1700 of her closest friends and placed 16th in her age group. Impressive result given the last few years with various injuries.

Hopefully, you can enjoy some downtime now Tracy 😉

Plyometric exercises should be a staple of any pickleball players exercise routine These are exercises which mimic game-...
20/02/2026

Plyometric exercises should be a staple of any pickleball players exercise routine

These are exercises which mimic game-like movements such as jumping and landing, squatting, lunging and stopping quickly 💥

Importantly plyometric exercises can be tailored for everyone are not just for professional athletes!

For your own personalised program, join our Fit for Pickleball Program or book-in for a consultation with our pickleball expert Thomas 🏓

So great to see our Fit for Pickleball Program client Penny back out on court this week 🙌 After a few months away dealin...
06/02/2026

So great to see our Fit for Pickleball Program client Penny back out on court this week 🙌 After a few months away dealing with some niggly injuries, she’s back doing what she loves and we couldn’t be happier to see it 💪

Address

245 Currie Street
Adelaide, SA
5000

Opening Hours

Monday 8am - 6pm
Tuesday 8am - 5pm
Wednesday 8am - 6pm
Thursday 8am - 5pm
Friday 8am - 6pm

Telephone

+61882216800

Website

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