Female First Physiotherapy

07/07/2026

FIVE!!

It doesn't feel that long ago that Female First was a tiny seed- an idea planted, an opportunity spotted, a dream created.

I wanted to create a space where Women’s Health wasn’t just an afterthought, but the entire focus. A space where women felt safe to be vulnerable, to share the intimate details of their health all for the greater good in regaining their strength and confidence.

Fast forward 5 years and it's incredible to see the change. How our community has made Women's Health more of a priority. The conversations amongst kinder and school mums, older women encouraging their daughters and daughters in law to seek the care they wish they had, businesses networking to provide the best quality care for our local women, local charities supporting social connection. Here's to more of this!

To my wonderful clients: Thank you for trusting me with your health, recovery and stories. Obviously I couldn't do my work without you but you're by far the best part of my job and the reason I love what I do. I often get asked how I can do this type of work - easy - the focus isn't on the body part but rather the individual it belongs to.

Finally, I can't write a birthday post without a shout out to my support crew who have backed me from day 1. My amazing son, who recently has crowned me "the physio for private parts", my incredible family, partner and friends; love you all so much!

Here's to another great, exciting year at Female First.

Big love to you all,
Shea
x

28/06/2026

16/06/2026

A reminder that exercise doesn't need to be neat or involve fancy equipment to be beneficial.

For years my workouts involved a mat, some dumbbells and a treadmill and more often than not a toddler or a dog.

Sometimes it's impossible to find the perfect setting and opportunity for exercise, so find a way to work with these challenges rather than fight against them.

The benefits are too great and you're too deserving to miss out on these!

15/06/2026

Term 3 Bookings Open for Move with Shea

The baby-friendly postpartum exercise class designed to rehab you from pregnancy and birth under the guidance of a Women's Health Physio.

Details:
8 week term commencing Tuesday 14th July
Time: 9:15am
Duration: 60minutes
Location: Stepping Stones Medical Centre, Kilmore
Cost: $200 per term ($25 per class)

Spots are limited so express your interest ASAP via 0493 075 709 or via [email protected]

04/06/2026

Your 6 week check with your GP does not equate to full clearance for exercise.

Your GP, if thorough is assessing your tissue healing and stage of recovery.

A thorough pelvic floor assessment dives deeper into structural integrity, muscle support and function and global strength and conditioning.

We determine what your body needs to support you in your return to higher level exercise ensuring once you're there, you're there to stay!

Please don't wait for symptoms before getting assessed.

09/05/2026

Mother's Day can bring with it a whirlwind of emotions;
Pride, grief, joy, sadness, excitement, resentment, frustration, hope, anticipation.

However you are feeling today, we hope you are feeling the love and support around you.

Big love to my mum, who passed on her love of learning, fierce feminism and zest for bright clothing.

To my gorgeous boy who made me a mum, boy oh boy what a ride! I've said it before and will say it again, you are by far my greatest challenge but best and proudest achievement. I can't wait for my Mother's Day Stall delights and handmade card.

To my sisters, partner, parents and friends who support me in this journey of motherhood - couldn't have done it without you!

Love to all
x

05/05/2026

It takes a bit of "professional bravery" to admit this, but here it is: I don’t do my “kegels”.
At least, not the way you might think.

As a pelvic health physio, you won't find me sitting at red lights or standing in line at the grocery store doing 50 isolated "squeeze and lifts."

Here is why—and why I focus on functional movement instead.

Why "Sets and Reps" Aren't Everything...
Isolated pelvic floor exercises have their place (especially in early rehab!), but the pelvic floor muscles are also part of a dynamic system designed to react automatically when you move, breathe, and live your life.

Once you have the foundations of pelvic floor strength and co-ordination down pat it’s important to train them functionally.

Practice;

- Exhaling on Effort: Especially during abdominal and strength based exercises, practice exhaling as you complete the ‘exertion’ part of the movement. For example; exhale as you come up into an abdominal crunch and inhale as you release it. This primes the pelvic floor for automatic activation.

- Glute Strength: Strong glutes provide the "anchor" for a happy pelvic floor. They also assist the pelvic floor in force absorption during impact exercises.

- Mindful Relaxation: Just as important as the "squeeze" is the ability to fully let go. Ensure you have completely released the pelvic floor before contracting again. Child’s pose and happy baby stretches are wonderful for pelvic floor lengthening if you are prone to tension in this area.

In saying this, as I near my 40’s I am very mindful of natural age related muscle changes so incorporating more isolated and functional pelvic floor exercises into my weekly exercise regimen is on the cards. Remember it is easier to maintain good muscle tone and strength than it is to rebuild.

21/04/2026

The Myth: "Pelvic pain is just a normal part of being pregnant."

The Reality: It’s common (affecting up to 1 in 5 women), but it is not something you should have to simply "endure."

Please know that help is available. Pelvic health physiotherapy can offer real solutions to keep you active and comfortable throughout your pregnancy.

24/03/2026

The baby friendly postpartum exercise class designed to rehab you from pregnancy / birth under the guidance of a Women's Health Physiotherapy is back in term 2 and limited spots remain.

The details;
8 week term commencing Tuesday 28th of April.
9:15 - 10:15am
@ Stepping Stones Medical Centre, Kilmore

Limited spots remaining so please get in touch to register your interest via 0493 075 709 or [email protected]

19/03/2026

🏃‍♀️ The "6-Week Clearance" Myth:

A 6-week postpartum checkup is primarily concerned with tissue healing (organ position, incision healing, and clearing you for intimacy) and that's if it's a thorough check. It is not a functional assessment. It doesn't assess for pelvic floor muscle strength, co-ordination and endurance. It doesn't review your lower body strength, core strength and overall stability. It doesn't assess your body's readiness for impact.

Our goal: We don't want you to just run; we want you to keep running without the need to pause or stop due to injury or dysfunction.

If you are looking at returning to higher level exercise please consider booking in a thorough postpartum assessment with your local Pelvic Health expert.