Fit and Flow Physiotherapy

Fit and Flow Physiotherapy New Physiotherapy clinic based in The Sutherland Shire. Extensive experience in musculoskeletal, spo

11/06/2026

Feeling stiff in the mornings? 👀

Try these simple mobility exercises in bed, at the side of the bed or through sit-to-stands to help get your body moving, or if you’re like Jacq, on the reformer instead 😅✨

A little movement in the morning can help reduce stiffness, improve mobility and make getting going feel that little bit easier!

Osteoarthritis management has changed 👀It’s not just about rest or “wear and tear” anymore. Current guidelines strongly ...
10/06/2026

Osteoarthritis management has changed 👀

It’s not just about rest or “wear and tear” anymore. Current guidelines strongly support movement, strength training, education and a team-based approach to help manage symptoms and improve quality of life 💪

Swipe through to learn what actually helps with osteoarthritis 👉

01/06/2026

Hello winter ❄️

Cold Blu Tack snaps.
Warm Blu Tack stretches.

Your joints can be similar - when they’re cold and stiff, movement can feel harder and less fluid. A good warm up helps your body move more freely and prepares it for load. 🔥

Especially in winter, don’t skip the warm up!

29/05/2026

THIS or THAT 👀 Static hamstring stretch or lunge with rotation? 🏃

One focuses on longer holds and flexibility.
The other adds movement, mobility and warm-up prep before a run.

Static or dynamic - what’s your go-to warm up? 👇

27/05/2026

THIS or THAT 👀 Ab curls or Pallof press?

One trains spinal flexion and trunk strength.
The other challenges anti-rotation control and core stability.

Which one are you choosing? 👇

25/05/2026

THIS or THAT 👀 Clams or side planks?

Both target the glutes, but in different ways. 🍑

Clams = great for isolation and control
Side planks = added core + hip stability challenge

Which one are you choosing? 👇

23/05/2026

May Patient Highlight 👏

Meet Brad!

Brad has been putting in the work during his rehab following knee surgery and continues to hit milestone after milestone. 💪

Next stop: return to running! 🏃‍♂️Go Brad!

21/05/2026

Stiff in your mid-back? Try Dani’s go-to thoracic mobility exercises!

Save this for when your back needs some TLC 💜

Bone gets stronger when you load it, but only if the increase is gradual.When load increases too quickly, the bone doesn...
15/05/2026

Bone gets stronger when you load it, but only if the increase is gradual.

When load increases too quickly, the bone doesn’t have time to adapt, and injury risk goes up!

Our job is to keep you loading, but safely ... so bone has time to adapt!

New blog live 💥Bone stress injuries rarely have a single cause - they’re usually the result of load, recovery, and energ...
13/05/2026

New blog live 💥

Bone stress injuries rarely have a single cause - they’re usually the result of load, recovery, and energy availability not being in balance over time.

Understanding these factors is the first step in preventing injury and training smarter for the long term 🦴

Clink the link in our bio, or check out our website to read our latest blog!

Address

16/38 Cawarra Road
Caringbah, NSW
2229

Opening Hours

Monday 1pm - 7pm
Tuesday 8am - 7pm
Wednesday 8:30am - 7pm
Thursday 8am - 7pm
Friday 8am - 7pm
Saturday 9am - 3pm

Telephone

+61285443680

Website

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