Physio Fitness / Physio REHAB

Physio Fitness / Physio REHAB Getting you back to doing WHAT YOU LOVE. We are specialists in successful recovery and return to exercise following injury and surgery.
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Physio Fitness is a Physiotherapy and sports injury clinic in Bondi Junction, Sydney. Established in 2007, our experienced Physiotherapists specialise in sports injuries, musculoskeletal conditions and post-operative rehabilitation. We combine evidence-based Physiotherapy with personalised exercise rehabilitation to help you recover from injury, rebuild strength and confidently return to the activ

ities you love. Whether your goal is getting back to the gym, running, returning to sport or recovering after surgery, we'll help guide your rehabilitation from injury through to recovery. We treat patients from Bondi Junction, Bondi, Bronte, Coogee, Randwick, Waverley and across Sydney's Eastern Suburbs.

23/08/2026

**When should you progress from isometric to eccentric biceps strengthening?**

Isometric biceps exercises can be a useful early loading option, but as strength and load tolerance improve, we want to continue challenging the muscle-tendon unit.

One of the next steps is **eccentric biceps strengthening** — using the opposite arm or another form of assistance to help with the lifting phase, then controlling the lowering phase with the affected arm.

In this video I demonstrate several ways of doing this using:

• Dumbbells
• Resistance bands
• A fixed bar

There isn't one piece of equipment you *have* to use. The important part is selecting an appropriate load and progressively increasing the challenge as the tendon becomes more capable.

▶️ Watch the full **Biceps Tendon Strengthening Guide** on the Physio Rehab YouTube channel.

22/08/2026

Biceps tendon pain? Rest alone usually isn’t the complete answer.

For biceps tendinopathy, tendon tears and rehabilitation following surgical repair, strengthening generally needs to be introduced progressively rather than simply waiting for the pain to settle and returning straight to biceps curls.

This is an early exercise from my biceps tendon strengthening progression.

From here we can progressively introduce different loading strategies including isometric, eccentric and concentric biceps strengthening, using both bands and weights.

▶️ Watch the full guide on the Physio Rehab YouTube channel.

Over 40 and getting back into exercise?You don’t need to avoid loading your knees — but you may need a better starting p...
20/08/2026

Over 40 and getting back into exercise?

You don’t need to avoid loading your knees — but you may need a better starting point.

My latest News Corp health column looks at 6 simple knee-friendly exercises for people who are:

• Underconditioned
• Returning from injury
• Getting back into exercise after a break
• Looking for easy home-based strengthening
• Wanting to stay strong and active as they get older

The exercises cover the key foundations:

Quadriceps mobility
Glute strength
Quadriceps strength
Hamstring and posterior-chain strength
Weight-bearing knee strength
Single-leg control

These are deliberately low-level exercises designed to build muscle contraction, base strength, knee control and confidence before progressing to harder strength work.

The original feature is now live across News Corp publications, including The Daily Telegraph and Herald Sun.

I’ve also published a free expanded guide with all six exercise videos here:

https://physiofitness.com.au/blog/knee-exercises-over-40

News Corp subscribers can read the original feature here:

https://www.dailytelegraph.com.au/health/fitness/strength-training/a-physiotherapist-shares-six-simple-exercises-to-protect-your-knees-after-40/news-story/9dd5a79ee53f2d405ad0a504c64748e8

11/08/2026

USING ISOMETRIC ABDUCTION for early stage Supraspinatus Tendon Strengthening

Isometrics are always a great option for rotator cuff tendinopathy, acute tears and early-stage post-operative rehab. The alternative to pushing against a pole or wall, is using a theraband as the load.

Here I breakdown 4 different isometric movements for the Rotator Cuff.

1. External Rotation (Isometric) - Band
2. Internal Rotation (Isometric) - Band
3. Abduction (Isometric) - Band
4. Flexion (Isometric) - Band

Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist

Become a member of our YOU TUBE channel to get exclusive content in 'The Physio Rehab Exercise Library' here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join
or visit youtube.com/

Like this video?
Give us a thumbs up and don't forget to subscribe!

physiorehab.com
Programs for Injury, Surgery, Strength and Mobility

Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au

shop.physiorehab.com
Get the exact Physio tools and products that we use in the videos and in our clinic

09/08/2026

How to do INTERNAL ROTATION correctly using ISOMETRICS

Isometrics are always a great option for rotator cuff tendinopathy, acute tears and early-stage post-operative rehab. The alternative to pushing against a pole or wall, is using a theraband as the load.

Here I breakdown 4 different isometric movements for the Rotator Cuff.

1. External Rotation (Isometric) - Band
2. Internal Rotation (Isometric) - Band
3. Abduction (Isometric) - Band
4. Flexion (Isometric) - Band

Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist

Become a member of our YOU TUBE channel to get exclusive content in 'The Physio Rehab Exercise Library' here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join
or visit youtube.com/

Like this video?
Give us a thumbs up and don't forget to subscribe!

physiorehab.com
Programs for Injury, Surgery, Strength and Mobility

Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au

shop.physiorehab.com
Get the exact Physio tools and products that we use in the videos and in our clinic

08/08/2026

Struggling with Rotator Cuff strength? START WITH ISOMETRICS

Isometrics are always a great option for rotator cuff tendinopathy, acute tears and early-stage post-operative rehab. The alternative to pushing against a pole or wall, is using a theraband as the load.

Here I breakdown 4 different isometric movements for the Rotator Cuff.

1. External Rotation (Isometric) - Band
2. Internal Rotation (Isometric) - Band
3. Abduction (Isometric) - Band
4. Flexion (Isometric) - Band

Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist

Become a member of our YOU TUBE channel to get exclusive content in 'The Physio Rehab Exercise Library' here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join
or visit youtube.com/

Like this video?
Give us a thumbs up and don't forget to subscribe!

physiorehab.com
Programs for Injury, Surgery, Strength and Mobility

Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au

shop.physiorehab.com
Get the exact Physio tools and products that we use in the videos and in our clinic

Some exciting news—my first video-led health column for News Corp is now live in The Daily Telegraph and Herald Sun.The ...
06/08/2026

Some exciting news—my first video-led health column for News Corp is now live in The Daily Telegraph and Herald Sun.

The first topic is how to switch on your “lazy” glutes.

Many people think glute training is only about gluteus maximus, bridges and hip thrusts. However, there are three gluteal muscles, supported by a group of deeper external rotators, and they have different roles in hip movement, pelvic stability and lower-limb control.

In the article and accompanying videos, I demonstrate three entry-level exercises:

The clam for hip external rotation
The prone leg lift for gluteus maximus and hip extension
The one-leg wall sit for gluteus medius, abduction and single-leg control

I also explain why “lazy glutes” is not a medical diagnosis and why muscle contraction, neuromuscular drive, coordination and base strength are more accurate ways to understand the problem.

This is the first of four video-led health columns I’ll be contributing to News Corp over the next month. I’ll share each new article as it goes live.

The original feature is available to News Corp subscribers through The Daily Telegraph and Herald Sun.

I’ve also published a free, expanded version with all three videos, detailed instructions and exercise progressions here:

https://physiofitness.com.au/blog/how-to-activate-your-glutes

News Corp subscribers can read the original column here:

https://www.dailytelegraph.com.au/health/fitness/strength-training

25/07/2026

ACL Injury Prevention: Depth Jump with Lateral Movement

If you are playing a sport that involves cutting, pivoting, twisting, jumping and change of direction… like skiing , basketball, netball, rugby and football - then ACL prevention should be at the top of your list.

Lucky for you I have had a ACL reconstruction before and so I have put together 6 of my top ACL injury prevention exercises to help you with your training program this season.

1. Hamstring Nordics - Banded
2. Skier Squat - BOSU
3. Ladder Side Steps
4. Single Leg Deadlifts
5. Step Down - Lateral Band
6. Jump Down and Lateral Hop

Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist

Become a member of our YOU TUBE channel to get exclusive content in 'The Physio Rehab Exercise Library' here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join
or visit youtube.com/

Like this video?
Give us a thumbs up and don't forget to subscribe!

physiorehab.com
Programs for Injury, Surgery, Strength and Mobility

Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au

shop.physiorehab.com
Get the exact Physio tools and products that we use in the videos and in our clinic

23/07/2026

Banded Step Down - Essential Single Leg Knee Control in a Squat

If you are playing a sport that involves cutting, pivoting, twisting, jumping and change of direction… like skiing , basketball, netball, rugby and football - then ACL prevention should be at the top of your list.

Lucky for you I have had a ACL reconstruction before and so I have put together 6 of my top ACL injury prevention exercises to help you with your training program this season.

1. Hamstring Nordics - Banded
2. Skier Squat - BOSU
3. Ladder Side Steps
4. Single Leg Deadlifts
5. Step Down - Lateral Band
6. Jump Down and Lateral Hop

Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist

Become a member of our YOU TUBE channel to get exclusive content in 'The Physio Rehab Exercise Library' here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join
or visit youtube.com/

Like this video?
Give us a thumbs up and don't forget to subscribe!

physiorehab.com
Programs for Injury, Surgery, Strength and Mobility

Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au

shop.physiorehab.com
Get the exact Physio tools and products that we use in the videos and in our clinic

15/07/2026

Advance Your Knee Stability for ACL Injury Prevention

If you are playing a sport that involves cutting, pivoting, twisting, jumping and change of direction… like skiing , basketball, netball, rugby and football - then ACL prevention should be at the top of your list.

Lucky for you I have had a ACL reconstruction before and so I have put together 6 of my top ACL injury prevention exercises to help you with your training program this season.

1. Hamstring Nordics - Banded
2. Skier Squat - BOSU
3. Ladder Side Steps
4. Single Leg Deadlifts
5. Step Down - Lateral Band
6. Jump Down and Lateral Hop

Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist

Become a member of our YOU TUBE channel to get exclusive content in ‘The Physio Rehab Exercise Library’ here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join
or visit youtube.com/Physio Rehab

Like this video?
Give us a thumbs up and don’t forget to subscribe!

physiorehab.com
Programs for Injury, Surgery, Strength and Mobility

Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au

shop.physiorehab.com
Get the exact Physio tools and products that we use in the videos and in our clinic

Address

Suite 602, 26-30 Spring Street
Bondi Junction, NSW
2022

Opening Hours

Monday 8am - 7pm
Tuesday 7:30am - 7pm
Wednesday 8am - 6pm
Thursday 8am - 7pm
Friday 7:30am - 5pm

Telephone

+61293899100

Website

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