Surf Coast Physiotherapy and Pilates

03/08/2026

Pregnancy & postnatal life can take a toll on your body. That’s why we’ve created Mama Physio – hands-on physio sessions to ease those aches & pains! Headaches. Neck & upper back tension. Lower back pain. More than just a massage—these 30- or 45-minute sessions include targeted joint mobilisation, soft tissue release, and personalised physio treatment to help you feel your best. Because you deserve expert care
Available for online bookings! .

02/08/2026

The Amazing Benefits of Perineal Massage

Perineal massage during pregnancy offers numerous benefits for both expectant mothers and their babies. It's a simple and effective technique that can help prepare your body for childbirth. Swipe left to discover the incredible advantages of incorporating perineal massage into your prenatal routine! 🤰💆♀️

+Reduces the Risk of Tears: Perineal massage increases the flexibility and elasticity of the perineal tissues, reducing the likelihood of tears during childbirth.

+Enhances Perineal Stretching: By gently stretching the perineal area, perineal massage can promote relaxation and improve the ability of the perineum to stretch during delivery, reducing the need for episiotomy

+Increases Body Awareness: Performing perineal massage allows expectant mothers to develop a deeper understanding of their own bodies and become more in tune with their sensations and needs during labor.

+Boosts Confidence: Engaging in perineal massage empowers women to take an active role in their childbirth experience, fostering a sense of confidence and control over their bodies.

+Promotes Bonding: Incorporating perineal massage into your prenatal routine can deepen the bond between you and your partner, creating a supportive and connected environment during pregnancy and childbirth.

Remember to consult with your healthcare provider or a qualified professional before starting perineal massage to ensure it's suitable for you. At SCPP, we also offer 1:1 perineal massage with our physiotherapists in clinic, if self or partner led massage is not for you! Book online or give us a call to organise an appointment.

30/07/2026

30/07/2026

🤰🤱 MAMAS, WE’VE GOT YOU!

Pregnancy & postnatal life can take a toll on your body. That’s why we’ve created Mama Physio – hands-on physio sessions to ease those aches & pains!

✅ Headaches
✅ Neck & upper back tension
✅ Lower back pain

More than just a massage—these 30- or 45-minute sessions include targeted joint mobilisation, soft tissue release, and personalised physio treatment to help you feel your best. 💆♀️

💜 Available for online bookings! Because you deserve expert care.

29/07/2026

It can be very exciting when you start exercising your body postpartum (and enjoying movements without a bump!) We feel better, we sleep better and have more energy.

As a mum, the mental and emotional benefits can be even more amazing! Exercise is a great way to relieve stress, improve mood and body image, and possibly decrease the severity of postnatal depression.

Pilates classes can also be a fantastic way to meet other mums! Our mummas can know they’re rebuilding their bodies and strength back safely, your babies are welcome until they start moving and get to interact with new friends and there’s plenty of space for chats and catch ups in the downstairs cafe!

28/07/2026

With the cold weather well and truly here, it's hard to avoid the sniffles that might come with it.
🤧 Did you know coughing and sneezing are known activities that cause an increased stress on your pelvic floor? Greater intra-abdominal pressure with an already weak pelvic floor can mean you might experience some incontinence symptoms.

So what can you do?

1. Don't ignore a persistent cough. Seek help from your health care provider and make sure you are addressing the root cause.

2. Practise 'The Knack' or 'Quick Flicks'. This is an exercise where you contract the pelvic floor muscles before an activity that increases abdominal pressure - like coughing or sneezing.

3. Book an appointment with a women's health physiotherapist to assess your pelvic floor muscle strength and coordination.

27/07/2026

When it comes to abdominal separation there is a lot of misinformation and fear out there. So lets clear a few things up;

- There will be a way to get you back to your sport or the exercises you love, regardless of your separation.
- Abdominal separation isn't just cosmetic, but if that is a bothersome factor for you, then it is for us too and we will work with you on that. Individualised rehab works extremely well for MOST women.
- Separation of the abdominal muscles is NORMAL in pregnancy. A Physiotherapy assessment can identify the extent of a separation and provide a rehabilitation program. Some ladies will only need a quick check and some advice if things are healing well and some may require a little more rehab, specifically progressive retraining of the abdominals.

Come and see us for a postnatal check!

22/07/2026

Let's answer some of those common questions we get asked from our pregnancy mummas...

“Do I have to stop doing an exercise if it causes leaking?”
Not necessarily. Leaking doesn’t mean a particular exercise is completely ruled out, but it is a sign that your body is under a lot of pressure. You can try modifying the exercise by reducing the load or impact, reducing the reps or sets, adding an incline or reducing the range of motion.

“Is it safe to get my heart rate up during pregnancy?”
Yes! Let’s scale your heart rate from 0-10, 0 being sitting on the couch and 10 being you are going to your absolute max. As a rule you want to stay between 6 or 7 out of 10 for moderate-intensity and 7-8.5 for high-intensity.

“Can I still run during pregnancy?”
If you were running before pregnancy and your doctors says it’s ok, then yes. But it’s good to know that it does come with some risks - risk of falling and added downward pressure on your pelvic floor. But if you LOVE to run and you cannot imagine giving it up, then you can keep going, just be mindful of what your body is telling you. If you experience any leaking, vaginal heaviness, pain in the pelvic, back or knees, chest pain or dizziness - it might be time to pull back a little

21/07/2026

TIPS WHEN IT COMES TO EXERCISE AND PREGNANCY
💙 stay cool and hydrated. Pause the hot yoga and pilates for now, keep a water bottle handy and wear layers to the gym so you can cool off as your body warms up.
💙 monitor your intensity. If 0 was sitting on the couch and 10 was your absolute max, you should aim to be doing 8.5 out of 10 if you're wanting to train at a moderate-high intensity.
💙 go with your gut. If something doesn’t feel right or safe, don’t do it. Consult your doctor, women’s health physiotherapist or qualified gym instructor if you have any concerns.
💙 celebrate just showing up. Some days you won’t feel like exercising, and that’s ok. Take each day as it comes and do what you can.
💙 exercise should focus on maintenance and mobility, especially as your pregnancy progresses. Incorporate exercises in different positions, make time for stretches and add in exercises that help alleviate those pregnancy niggles such as back pain and pelvic pain.
💙 keep checking in with your pelvic floor. If a particular exercise or activity is causing things like heaviness or leaking, find a way to modify it or lessen the intensity. Practise contracting AND relaxing the pelvic floor, especially in the weeks leading up to your due date.

20/07/2026

Did you know that strength training is incredibly beneficial for women who are pregnant? Not only does resistance training contribute to the weekly recommended physical activity intake, it also has a ton of other benefits, including:
💪 decreased risk of gestational diabetes
💪 decreased risk of preeclampsia
💪 decreased postpartum recovery time
💪 decreased risk and severity of lower back pain
💪 decreased risk of urinary incontinence
💪 decreased risk of emergency cesarians
💪 prevention or improvement of depression
💪 helps maintain physical fitness

And the best part is you can start strength training at any time! As long as you have the ok from your doctor and ideally see a women’s health physiotherapist, you can reap these awesome benefits too!