Physio Depot

01/03/2026

Rotator cuff pain doesn’t necessarily mean stop training - it means train smarter.

These 3 moves target cuff strength and shoulder control:

1️⃣ Soldier external rotation – build posterior cuff capacity
2️⃣ High pull + external rotation – integrate cuff with upward rotation
3️⃣ Overhead banded press (subscap bias) – restore overhead strength with anterior support

Give these a go in your next upper body session and see how your shoulder responds. Start light, move with control, and build from there💪🏼

Disclaimer: This content is for educational purposes only and is not medical advice. See us in clinic for a tailored program.

23/02/2026

Mid-back stiffness is so common - especially with long hours sitting, feeding, lifting, scrolling, driving… life.

When the thoracic spine gets stuck, your body will steal movement from somewhere else 👇
➡️ Shoulders work harder → irritation, impingement, “tight” traps.
➡️ Low back over-rotates → aches and recurring niggles.
➡️ Pressure management changes within the abdominal and pelvic cavities → pelvic floor symptoms can occur.

Your mid-back isn’t just along for the ride. It’s a key player in rotation, breathing, load transfer and how well your whole system moves.

Mobility + strength + breathing = better shoulder function, happier low back, and improved pelvic floor control.

Don’t just stretch where it hurts - check your thoracic spine first.

Disclaimer: This content is for educational purposes only and is not medical advice. See us in clinic for a tailored program.

23/02/2026

Lateral hip pain? It might be Greater Trochanteric Pain Syndrome (GTPS).

GTPS is irritation of the gluteal tendons on the outside of the hip. It can feel sore lying on your side, walking, running, or standing on one leg.

Strength + load management is key 👏

These exercises target:
1️⃣Isometric hip abduction (pain calming + tendon loading)
2️⃣Hip external rotation with a resistance band
3️⃣Slider lunge for functional single leg control

Disclaimer: This content is for educational purposes only and is not medical advice. See us in clinic for a tailored program.

07/12/2025

We’d like to welcome David to our team at Physio Depot! If you’ve got any aches and pains don’t hesitate to book with him online at physiodepot.co.nz and mention the deal below ❤️

22/11/2020

Plantar fascia pain? Here’s so useful tips!

https://www.instagram.com/p/CH4OFHEAWYZ/?igshid=230fj2q98f1r

08/11/2020

Tight hips?? Check out the videos on this link 🙌🏼

https://www.instagram.com/p/CHUQayxgMsM/?igshid=17wxj8unb6at6

01/11/2020

Check this out if you have upper hamstring/bottom pain 👍🏼

https://www.instagram.com/p/CHCSeZwAGsD/?igshid=1988eg1w6zgk

27/10/2020

Check out this post over on our IG on patellofemoral joint pain. Exercise videos attached 👍🏼

https://www.instagram.com/p/CG1gX4vgG1p/?igshid=1n4l4c24q3sy8

18/10/2020

Check out the link below to learn more about the reasons for scapula “winging” and how it may impact your future performance. Some progressive strengthening exercises are attached in videos. While you’re at it like the IG page to keep up to date with posts 👍🏼

https://www.instagram.com/p/CGeInAXg_-u/?igshid=sqjqft61an6f

07/10/2020

Hi all, I am aiming to use this page for Physio related content but before we start with that I thought I’d introduce myself! I am Rebecca, and I am the owner of Physio Depot, here in Pukekohe. If anyone talks to me about Physio related “stuff” I am hard to shut up. I have a huge passion for sports rehab/injuries and post operative care, but enjoy treating almost anything injury related. I finished my undergrad degree in Physiotherapy in 2013 and later completed a post grad diploma specialising in the field of musculoskeletal Physio which is the area I work in, in private practice.

If anyone in the area is injured and needs a helping hand, don’t hesitate to reach out 😊👍🏼

25/09/2020

Our website is now live!! Your feedback will be much appreciated! Head over and have a look

At Physio Depot your performance is our priority. We aim to provide the best possible service to all of our patients.