Women’s Wellbeing Physio, 1/1A Tuggerah Parade, The Entrance (2026)

29/12/2025

We have taken a short break over the Christmas and New Year period to rest, recharge, and enjoy time with loved ones. 🎄🥂

As the festive season unfolds, remember to slow down, listen to your body, and show some love to your pelvic floor - gentle movement, breathing, and rest all count as self-care. Enjoy the treats, but add some extra water and fibre if you can 🍰 🍸 🥝

Thank you so much for your support this year, we feel grateful to be able to support women over the seasons of life. It is an honour to be able to be a small part of your journey to health.

Wishing you a joyful Christmas and a healthy, happy New Year. We’ll see you in the New Year feeling refreshed and ready! 💛✨

20/08/2022

You can keep your quads strong with specific exercises! Try doing
- narrow squats
- squat pulses
- sit to stand from your chair
- step ups
See your physio for guidance on exact exercises and frequency.

Remember to seek individual medical advice, your local pelvic floor physiotherapist should be able to assess and address any pregnancy discomfort you have.

25/07/2022

Did you know that pregnancy affects your muscles?

While there are many effects on the body, these are some of the most common conditions I see in pregnancy and some tips to help!

Common Condition: Anterior tilting of the pelvis is caused by increased weight bearing by abdominal muscles (and expansion of tummy!!/weight forward)

This can lead to groin (inner thigh) pain, especially if fatigued and have long periods of standing or walking. This can continue to grow over pregnancy and often worse in arvo or by the end of the day.

WHAT HELPS: Exercises such as ‘cat/cow’ or pelvic tilts on a fitness ball can help relieve this as well as pacing activities throughout the day and having periods of rest.

Most of all, seeing your local pelvic floor physiotherapist will help! They should be able to assess and address any pregnancy discomfort you have.

Remember to seek individual medical advice and that this information is general in nature.

01/07/2022

Your Pelvic Floor Muscles are incredible! Exercising and connecting with them can improve your experience of pregnancy, birth and postnatal recovery experience. Ideally it is great to get yourself familiar as early as possible, but remember it is NEVER too late to work on your pelvic floor muscle health!

1. Having good functioning pelvic floor muscles in pregnancy will help protect you from symptoms that can occur as your baby grows (and gets HEAVIER on your pelvic floor muscle)

2. Knowing how your pelvic floor muscle functions may really improve your labour confidence and mindset. Pelvic floor muscles must release and stretch to allow your baby to be delivered (if vaginal delivery). Appropriate pelvic floor muscle function/relaxation can be taught, and practiced beforehand!

3. Prioritise rest in the first few weeks to allow optimal healing. Labour is like a marathon and you should allow yourself and your pelvic floor muscles time to recover accordingly! Those first 6weeks are really important. Prioritise LIE DOWN rests throughout the day, icing the perineum (dependent on delivery), and gently returning to exercise.

4. You will have to get back to strengthening your pelvic floor muscles again after birth. Your exercises from pre delivery are usually a bit much in the first few weeks- re connecting with your pelvic floor and allowing it to rest and recover is key in the first few weeks. Follow your prescribed program in the first 6weeks!!

5. Recent studies have found that 20-30% of women actually contract their pelvic floor incorrectly or ineffectively! Sometimes women bear down instead of contracting the pelvic floor muscle up and in, others find it very difficult to relax the pelvic floor. While you may not have any symptoms that worry you now (ie bladder leakage, pain, constipation), it can be very useful and important for your future health to check you are doing them correctly!

At around 6 weeks it is highly recommended to see a Women’s Health Physiotherapist for full assessment of your pelvic floor muscle - by now the muscle should be recovery from its ‘marathon’ of pregnancy and delivery…ready to get back to your health and wellness goals!

23/06/2022

‘Make-your-poo-absolutely-excellent’ smoothies coming your way!

We tested our favourite smoothies for improving fibre and relieving constipation today!

YUM! Can anyone guess the secret ingredient?

What is your go to constipation reliever?

Address

1/1A Tuggerah Parade
The Entrance, NSW
2255

Opening Hours

Monday

8am - 6am

Telephone

+61421141125

Website

http://womenswellbeingphysio.com.au/

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