Instinct South - Melbourne

Instinct South - Melbourne Instinct South - Serving the South Melbourne and Port Melbourne communities since 1987. Previously known as City South Physiotherapy!

20/08/2026

Erin is repping out 1,000 overhead presses because of these three shoulder focused Pilates moves 💪🏼

Shoulders are complex, but really important for everyday tasks like hanging out the washing, carrying your groceries and even playing in the park with your kids.

So take this is as your sign to have shoulders of steel! ⭐️

13/08/2026

Nitsa even shocked herself at how well she can balance! 😝

If you get dizzy with eye movements… this one is for you! Start with 30 seconds moving your eye gaze while keeping your ...
12/08/2026

If you get dizzy with eye movements… this one is for you!

Start with 30 seconds moving your eye gaze while keeping your head still:
- up and down
- side to side
- clockwise
- counter clockwise

Here are a few progressions to the exercise to really challenge this functionally!
⭐️ start in a seated position
⭐️ move to a standing position
⭐️ walk forwards/backwards

All completed while just moving your eyes 👀

Consistency is best, rather than completing them all in a big chunk so start with 1-2 minutes 2-3 times daily and work your way up!

05/08/2026

When you have to discharge your favourite client… 🥹

28/07/2026

So you’ve made it to your sauna session… how do you actually control the sauna? Great question! 🤩

Here’s a few little things that might come in handy during your session like controlling the lights and also how to change the sauna program that’s running.

Let us know if you still have questions!!

23/07/2026

Do you struggle opening your jaw and have no idea where to start? This video is for you! ⭐️

Whether it’s because of pain, weakness or just stiffness. These two exercise progressions will be achievable and something that you can practice and continue to work on 💪🏼

The jaw is often forgotten, but it also needs strength to accomplish eating, yawning or talking.

Give these a try! ✨

15/07/2026

Did someone say… Core Exercises? 😮‍💨

Here are Erin’s 3 Favourite Pilates Exercises that reallyyyyy work your core.

02/07/2026

Fighting the never ending battle of ‘having tight hips’? 🤔

Stretching might not be the quick fix you’re after… this is where real strength comes in! 🏋️‍♀️

30/06/2026

In case you’re wondering what it’s like to film any sort of content at Instinct South…. 🤪

26/06/2026

Ever wondered why your clinical Pilates instructor knows exactly how to adjust an exercise to get you feeling it in the right spot? 🤔

It’s actually really simple!

We get into the studio and try out exercises and modify them a few different ways so there’s no guess work when it comes to your sessions 🫶🏼

Address

500 City Road
Melbourne, VIC
3205

Opening Hours

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

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