Fit and Flow Physiotherapy

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

Why do we train the hip hinge? Exercises like RDLs and deadlifts challenge your glutes, hamstrings and back muscles, an...
19/08/2026

Why do we train the hip hinge?

Exercises like RDLs and deadlifts challenge your glutes, hamstrings and back muscles, and research shows posterior-chain strength training can improve pain and function in people with low back pain.

If you’re not currently training this movement, start with some guidance from a physio, exercise physiologist or other qualified professional to help you build your technique and strength safely 🩵

Build your confidence. Build your strength 💪

17/08/2026

Let’s talk hip hinge 💥

The hip hinge is a key movement pattern used in exercises like RDLs and deadlifts.

Learning to control the movement helps you build strength through your glutes and hamstrings while developing good control of your hips and trunk.

Think: hips back, chest follows. 💪

After your initial assessment, we’ll make sure our rehab classes are right for you and tailor your program to your goals...
13/08/2026

After your initial assessment, we’ll make sure our rehab classes are right for you and tailor your program to your goals and your stage of recovery.

With just 4 people per class, you’ll get the support and energy of a small group, with a physio there to guide you, adjust your exercises and help you progress.

Come rehab with us! 🤍

30/07/2026

Think you’ve got good shoulder mobility? Give this a go! 👀

This simple movement is one of the quickest ways we assess shoulder mobility. It’s the same movement you use to fasten a bra, reach your back pocket or wash your back.

If one side feels painful, stiff or doesn’t reach as far, it might be worth getting it checked!

How did you go? 👇

17/07/2026

🏃 Sutherland 2 Surf is almost here!

Passed our Ready to Run checks? Now it’s time to get your body moving with this quick dynamic warm-up before you head to the start line ✅

Save this post for race morning!

14/07/2026

🏃Sutherland 2 Surf this weekend? Are You Ready to Run?

Can you do…
✅ 20 single leg bridges (each leg)
✅ 25 single leg calf raises (each leg)
✅ 15 single leg squats (each leg)
✅ 30 seconds of single leg pogos (each leg)

How did you go? 👀 Let us know in the comments below!

These four tests challenge your strength, control and impact tolerance - all important foundations for running.

These tests are a great guide, but they’re only one piece of the puzzle. Pain, injury history and training load all matter too. Not sure where you stand? We can help you!

08/07/2026

Since the snow’s running a little late, consider this your bonus time to tick off your pre-ski checklist⏳🎿

Good ankle mobility can help you maintain a strong skiing position, absorb changes in terrain and stay in control on the slopes.

Try the Knee-to-Wall Test:
✅ Keep your heel flat on the ground
✅ Bend your knee until it touches the wall
✅ Aim for around 10 cm between your big toe and the wall
✅ Compare both sides

Not quite there? The snow’s keeping us waiting anyway, so you may as well use the extra time to get snow-ready! ❄️

Have you tried the test? Let us know how you score below! 👇

05/07/2026

⚡ Later-stage quad rehab = build strength that lasts.

Now it’s time to challenge the quad with heavier, controlled loading. Exercises like eccentric leg extensions, Bulgarian split squats, lateral step downs, and reverse Nordics help develop the strength and control needed to sprint, jump, kick, and return to sport with confidence. 🏃‍♂️🏋️

05/07/2026

💥 Early quad strain rehab = load, not just rest.

These simple isometric exercises wake the muscle up, rebuild strength, and create the foundation for a confident return to running and sport. 🦵💪

Watching the FIFA World Cup and wondering how players generate so much power in their sprinting and kicking?The quadrice...
17/06/2026

Watching the FIFA World Cup and wondering how players generate so much power in their sprinting and kicking?

The quadriceps play a major role and injuries to this muscle group account for nearly 20% of all muscle injuries in soccer!

Whether you're a professional athlete or a weekend player, maintaining strength and managing training loads can help reduce your risk of injury and keep you performing at your best.

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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