Philip Wood Physiotherapy

Philip Wood Physiotherapy www.philipwoodphysio.net.au

Our commitment to you is to relieve pain, retrain movement & restore fu

Our physiotherapists are focused on working with patients to restore full health and mobility, treating a wide range of conditions including;

• Sports injuries
• Back and neck pain
• Work-related injuries and pain
• Pre and post surgical rehabilitation
• Exercise rehabilitation
• Postural problems and associated pain
• Headaches
• Muscle tension
• Pregnancy related pain and muscle weaknes

s
• Arthritic pain
• Foot assessment & orthotic supply
• Lymphoedema / swelling
• Foot & heel pain

Our Accredited Physiotherapy Practice is located at 2 sites;
7 Oxford St Riverstone and
Blacktown Leisure Centre, Cnr Sentry Dr & Stanhope Parkway, Stanhope Gardens

Posture is not one battle. It is a lifelong relationship. 🤔The slouch of a screen-loving teenager, the desk-bound thirti...
16/08/2026

Posture is not one battle. It is a lifelong relationship. 🤔

The slouch of a screen-loving teenager, the desk-bound thirties, the changes that come with older age, each stage brings its own posture puzzle. And at every stage, there is something you can do about it.

The graphic walks through the journey. See which life stage you recognise.

Which one is you right now? Save it and check in with your posture.

More is not always better. Smarter usually is. 💪Peak season tempts everyone into doing too much too soon, and the body k...
14/08/2026

More is not always better. Smarter usually is. 💪

Peak season tempts everyone into doing too much too soon, and the body keeps score. Load management simply means matching how much you do to how much you have prepared for, and giving recovery the same respect you give the hard sessions.

Rest days are not lazy days. They are when the adaptation actually happens.

Tag your training partner who needs to hear this.

Here is a fun bit of naming trivia. The rotator cuff is not one muscle but four, and together they wrap the shoulder lik...
11/08/2026

Here is a fun bit of naming trivia. The rotator cuff is not one muscle but four, and together they wrap the shoulder like a cuff to keep the ball of the joint sitting snugly in its socket. Small muscles, enormous job.

Because they work constantly and sit in a tight space, they are one of the most commonly injured structures in the body. Physiotherapy helps rebuild their strength and control.

Save this for the next time someone blames their 'rotator cup'.

Theraband rows are one of those simple exercises that do a lot more than they look like they should. We often use them b...
09/08/2026

Theraband rows are one of those simple exercises that do a lot more than they look like they should.

We often use them because modern life pulls us forward. Think desk work, driving, phones, and even general inactivity. Over time, your upper back can become a bit “switched off”, which can affect posture, shoulder comfort, and how easily you can lift, carry, or pull things.

Theraband rows help wake those muscles back up again. They retrain your body to pull and hold your shoulders in a stronger, more comfortable position, which can make everyday movements feel easier and more controlled.

Once you’ve got the basic movement, small changes in how you do them can change how challenging they feel and which muscles work a bit more.

Bent arm rows are usually easier to start with and feel more controlled through the arms. Straight arm rows feel tougher and tend to work the upper back more, helping build strength and stability around the shoulders.

Both are useful - it just depends on where you’re at and what you’re trying to achieve.

If you’re unsure which version is right for you, it’s worth getting it checked early.

Call Philip Wood Physiotherapy on 9838 3030 for advice tailored to you.

💪

Rib pain and breathing difficulties 🫁Breathing is a rib cage job. Every breath relies on the ribs, spine and surrounding...
06/08/2026

Rib pain and breathing difficulties 🫁

Breathing is a rib cage job. Every breath relies on the ribs, spine and surrounding muscles moving together in a coordinated way.

Sometimes, the intercostal muscles (the small muscles between the ribs) become tight or irritated. This can contribute to sharp rib pain, discomfort with deep breaths, or a feeling that breathing is restricted.

Thoracic mobility also plays a role. The thoracic spine (mid-back) needs to extend, rotate and move freely so the rib cage can expand efficiently. When this area stiffens, breathing can feel more effortful and the ribs may take on extra strain.

Assessment focuses on how the ribs, spine and breathing pattern work together, not just the painful spot.

Treatment may include gentle rib and thoracic mobility work, soft tissue techniques, and guided breathing strategies to restore more efficient movement and reduce unnecessary tension. Call Philip Wood Physiotherapy on 9838 3030 if your breathing feels restricted or your ribs aren’t moving the way they should. 🫁📞

Hip pain 🦴Hip pain isn’t one single condition. It’s a broad umbrella that can include bursitis, labral irritation, or hi...
05/08/2026

Hip pain 🦴

Hip pain isn’t one single condition. It’s a broad umbrella that can include bursitis, labral irritation, or hip impingement, each affecting the joint in slightly different ways.

Bursitis involves irritation of small fluid-filled sacs (bursae) that reduce friction around the hip. This often presents as pain on the outside of the hip, especially when lying on it or with repeated loading.

Labral issues relate to the ring of cartilage (the labrum) that deepens the hip socket. When irritated, it can cause catching, deep groin pain, or discomfort with twisting and squatting movements.

Hip impingement occurs when the bones of the hip joint come into abnormal contact during movement, often during deep flexion or rotation, leading to pinching-type pain.

Assessment focuses on movement patterns, strength, joint control, and load tolerance, not just where the pain is felt.

Treatment typically blends load management, targeted strengthening, and restoring efficient hip mechanics, whether you are sitting at a desk or staying active in sport.

Call Philip Wood Physiotherapy on 9838 3030 if your hip makes every move feel like a production 🎬🦴

Your body is basically held together by some serious engineering 🧩There are more than 900 ligaments in the human body. T...
04/08/2026

Your body is basically held together by some serious engineering 🧩

There are more than 900 ligaments in the human body. These strong, fibrous bands connect bone to bone and help keep joints stable and aligned.

But here’s the key point: ligaments are stabilisers, not prime movers. They are designed to guide and limit motion, not take heavy load.

That’s where muscles come in. 💪

Muscles help absorb force, control movement, and reduce stress placed on ligaments. They also have a bit of a “head start” in recovery after injury. Muscle tissue generally regains strength and capacity faster than ligaments, which tend to heal more slowly and adapt over longer timeframes.

That mismatch matters. It can be easy to feel “strong enough” again and do too much too soon, even when the ligament is still rebuilding tolerance.

Think of it as a support system: ligaments hold things together, muscles share the workload.

Stronger movement patterns mean better joint control, more efficient loading, and a more resilient body overall. 🦵

Call Philip Wood Physiotherapy on 9838 3030 to book an appointment and support your movement and injury prevention. 📞

There’s a quiet honesty in this idea. Progress rarely begins with confidence or mastery. It begins with repetition, awkw...
03/08/2026

There’s a quiet honesty in this idea. Progress rarely begins with confidence or mastery. It begins with repetition, awkward first attempts, and learning what doesn’t work yet.

In rehabilitation, movement, and strength work, this shows up constantly. The first step is rarely perfect. It’s often hesitant, sometimes uncomfortable, and usually far from “great”. But it is essential.

Tissue adapts through exposure 🦵. The nervous system learns through repetition 🧠. Strength builds through consistent, graded challenge 💪. None of that happens without starting.

Greatness, in a clinical sense, is not a moment. It is a process of accumulation over time. 📈

So the focus shifts away from doing it perfectly, and towards simply beginning, then continuing.

💫

Rehab pyramid 🏗️Rehabilitation works best when it builds in layers, rather than jumping straight to high load or sport.A...
02/08/2026

Rehab pyramid 🏗️

Rehabilitation works best when it builds in layers, rather than jumping straight to high load or sport.

At the base is symptom management. This is about settling pain and irritability while keeping gentle, tolerable movement going.

Next comes movement and control. Here we restore range of motion and retrain how the body moves, helping joints and tissues feel more coordinated again.

The third layer is strength. Once movement is smoother, we add load so tissues adapt and build capacity for daily demands.

At the top is power and return to function. This includes speed, impact, and more complex tasks that reflect real life or sport.

Each layer supports the next. If we skip steps, the system often struggles to cope with load. If we respect progression, we build resilience from the ground up.

01/08/2026

☔️ Rain, rain, still your gain!
Being an all-weather warrior isn’t about loving soggy socks, it’s about not letting weather derail your movement habits.

When it’s pouring outside, swap “outdoor perfect conditions” thinking for a Plan B mindset. A short indoor circuit still counts. A brisk walk under cover, stairs at home, or a 10–15 minute bodyweight routine can keep your routine ticking along without needing perfect conditions.

Keep your “rain kit” ready - runners by the door, a backup home workout saved on your phone, and a simple goal like “just start for 5 minutes”. Often, that’s enough to keep you going.

And remember, consistency beats intensity when motivation is low. You’re building a habit, not chasing perfection.
If pain, stiffness or niggles are getting in the way of staying active, it’s worth getting checked early so small issues don’t become bigger ones.

Call Philip Wood Physiotherapy on 9838 3030 to keep your movement habits on track.

Address

7 Oxford Street
Riverstone, NSW
2765

Opening Hours

Monday 7:30am - 5pm
Tuesday 7:30am - 6pm
Wednesday 7:30am - 5:30pm
Thursday 7:30am - 5pm
Friday 9am - 5pm

Telephone

+61298383030

Website

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