Evolve Physiotherapy Centre

Evolve Physiotherapy Centre Expert physiotherapists in Melbourne's North who can help fix your pain!

24/06/2026

If you do a 45 minute gym session, you spend a minimum 20 minutes resting between sets. And most of us scroll on our phone aimlessly 👎🏻

If you’re sick if your lower back forever feeling tight. Do these two stretches in between sets!

Firstly, I LOVE these two as they target the two muscles that are most involved in lower back tension - the glutes and the hip flexors.

Secondly, you can literally do them anywhere without having to lie on the ground or move equipment 😍

Your lifting session remains 45 minutes regardless but your back feels AMAZING by the time you’re ready to leave 👏🏻

Thank me later 🫡🫶🏻

22/06/2026

Putting the weight in front of you puts extra tension on the quads rather than the glues. This way you can target the quads better during a squat if you are rehabbing a knee injury.

Another way to do this is by putting plates under your heels. This shifts the weight to the front again and helps recruit the quad muscles more than the glutes.

Try these variation to help your knee and grow your quads 💪🏼

At Evolve, we are experts in musculoskeletal pain ☺️👊🏻

15/06/2026

Understanding external rotation of the shoulder is incredibly important.

In some exercises, it’s obvious when you’re not in enough external rotation. But during pressing movements, it can be much harder to spot.

If you’re lacking external rotation when you press, you may be placing extra pressure on your shoulder and increasing your risk of impingement.

So if pressing exercises are causing shoulder pain, don’t just focus on the weight. Pay attention to your shoulder position and make sure you’re maintaining enough external rotation throughout the movement.

Sometimes a small change in position can make a big difference ☺️🫶🏻

10/06/2026

Your Achilles tendon has a very special role in storing energy and releasing it when we run.

This spring like mechanism allows running to be a lot more energy efficient but puts a lot of stress on the Achilles tendon.

The great news is you can enhance and strengthen this tendon and protect it from pain or injury ☺️

Add this exercise to your running specific conditioning day 👊🏻🙏🏻

08/06/2026

EVERYONE should be able to feel a hip flexor stretch after watching this video!

Stretching your hip flexors can give you immediate relief if you have lower back pain.

Being a physio for 10 years I still hear “I can’t feel anything when I stretch my hip flexors”

Well no more. A simple posterior tilt of the pelvis is all you need. Follow the prompts in this video and give your lower back the relief it deserves 🙏🏻✌🏻

05/06/2026

If anyone wants to know I am very happy with how the presentation went 😅

03/06/2026

If you struggle to feel your glutes during a bridge try these 3 cues👇🏻

1. Feet closer to your hips
2. Drive through your heels
3. Posterior tilt of the pelvis

This muscle plays a huge role in lower back pain so please do not neglect it ☺️✌🏻

28/05/2026

Try these 4 shoulder rehabilitation progressions increasing in difficulty. Level 4 is a killer 🥵

Remember to keep your torso balanced and straight to execute the exercises properly ☺️✌🏻

25/05/2026

Three levels of side plank progressions increasing in difficulty for advanced lower back rehabilitation for you to try ☺️✌🏻

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36 Bamburgh Street
Jacana, VIC
3047

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