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propelphysiotherapymelbourne

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Time to get your booty working Ladies!⁠
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Glutes play a big role in so many of our daily activities and exercises, including running. So join us now for some fun-ctional glute exercises to help build your endurance, you just need one slider or plastic plate:⁠
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1. Lunges x 15 reps on each side – keep activated through your heels as you lunge up and down⁠
2. Scooters x 15 reps on each side – focus on the leg you are standing on and keep it stable⁠
3. Lunge pulses x 15 reps on each side⁠
4. Side scooters x 15 reps on each side⁠
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Repeat all four exercises three times 🔥 – you’ll thank me later 😘⁠
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Ok, @physio.aileen had 100% burning glutes and quads after this… probably because of Chloe! Baby, fur child or weights are optional extras if you’d like to increase the intensity 💪⁠
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#runningtips #runningaddict #glutes #quads #mumsandbubsfitness #mumsandbubs #womenshealth #strongwomen #innerstrength #prenatal #prenatalexercise #pregnancyworkout #maternity #postpartum #postpartumfitness #newmum #melbournephysio #physio #physiotherapy #fitmum #empoweredwomen⁠ #melbournemums #exerciseanywhere⁠

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#lol - In all seriousness, we really love running, both for the physical and mental health benefits it provides.... and we hear many of our clients do too! So this month we'll be sharing tips on how to improve your running so you can smash your goals 🏃‍♀️⁠
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First #runningtip - select a different route⁠
Running on different routes not only keeps you mentally engaged, it also supports bone strength to help prevent osteoporosis 💪⁠
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Being a public holiday with a mostly sunny forecast in #Melbourne, there's never been a better time to try a new route. So get out there and enjoy! Oh and extra points for all those who take a buddy with them, including your baby and/or dog! 🌤️🏃‍♂️👶🏻🐶⁠
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#runningtips #runningaddict #mumsandbubsfitness #mumsandbubs #womenshealth #strongwomen #innerstrength #prenatal #prenatalexercise #pregnancyworkout #maternity #postpartum #postpartumfitness #newmum #melbournephysio #physio #physiotherapy #fitmum #empoweredwomen⁠ #melbournemums #brunswickmum ⁠
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Aside from increasing your health and wellbeing, here's three more reasons why we love Pilates:⁠
1. Connect with like-minded women - all of which are incredible (👋 Tash & Em)⁠
2. I jump in as a babysitter (well, I try...👋 Baby Sofia)⁠
3. You can proudly wear your activewear all day (not like you need another reason to do this, #justsaying)⁠
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#pilates #clinicalpilates #reformerpilates #mumsandbubsfitness #mumsandbubs #womenshealth #strongwomen #pelvicfloor #corestrength #pelvichealth #innerstrength #prenatal #prenatalexercise #pregnancyworkout #postpartum #postpartumfitness #maternity #newmum #melbournephysio #physio #physiotherapy #fitmum #empoweredwomen⁠ #dowhatfeelsgood #community⁠
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Exercising not only increases your overall wellbeing, but when you workout with bubs you're also enhancing the connection the two of you have, just like Alex and baby Darby 💞 So what are you waiting for? Grab your bub and get moving!⁠
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Extra points for all those Mummas who are carrying their bub during their workout 💪⁠
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#pilates #reformerpilates #mumsandbubsfitness #mumsandbubs #womenshealth #strongwomen #pelvicfloor #corestrength #pelvichealth #innerstrength #prenatal #prenatalexercise #pregnancyworkout #postpartum #postpartumfitness #maternity #newmum #melbournephysio #physio #physiotherapy #fitmum #empoweredwomen⁠ #dowhatfeelsgood⁠
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Walking outside always makes me feel good (especially when you are surrounded by tulips), and it seems like Chloe is following in my footsteps🚶‍♀️⁠
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Exercising outdoors increases your energy and helps sharpen your mind. And Ladies, there's never been a more perfect day than today to get outdoors for a walk, just remember to slip, slop, slap! 😎⁠
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Thanks for the taste of summer today Melbourne🌞⁠
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#mumsandbubsfitness #mumsandbubs #womenshealth #strongwomen #prenatal #prenatalexercise #pregnancyworkout #postpartum #postpartumfitness #maternity #newmum #melbournephysio #physio #fitmum #empoweredwomen⁠ #physiotherapy #dowhatfeelsgood #exerciseanywhere ⁠

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🙋 How many of you know about tummy separation (technically referred to as diastasis recti) and how to check whether you have it? ⁠
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During pregnancy, the pressure the growing uterus places on the two bands of abdominal muscles which meet in the middle of the stomach can cause tummy separation. It's more common than you may realise and those with it need to make some temporary lifestyle changes.⁠
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So how do you know if you have tummy separation? It's not always obvious so if you aren't supported by an experienced women's health physio, please make an appointment with us, and if we're not in your local area make an appointment with one that is. In the meantime, here's how you can do a little self-check:⁠
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1. Lay on your back with your knees bent and your right hand underneath your head. ⁠
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2. Bring the index and middle fingers on your left hand together and place them horizontally in the centre of your tummy, in-between your abs.⁠
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3. Now slowly do one ab crunch - engaging your core as you gently raise your head off the floor (so the movement comes from your core, not your hand). ⁠
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4. If either or both of your index and middle fingers on your left hand fit between your abs then you have tummy separation.⁠
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#tummyseparation #tummysep #mumsandbubs #womenshealth #strongwomen #pelvicfloor #corestrength #innerstrength #prenatal #prenatalexercise #pregnancyworkout #pregnancy #maternity #postpartum #postpartumfitness #newmum #melbournephysio #physio #physiotherapy #fitmum #empoweredwomen⁠
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🤹‍♀️ The juggle is real! ⁠
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Exercise enhances productivity through an improvement in motor functions, attention and cognitive speed. So if you want to become a master juggler like Geraldine and all our other Super Mamma clients, find exercises you love and make them a daily ritual.⁠
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#mumsandbubs #mumsandbubsfitness #dowhatfeelsgood #womenshealth #strongwomen #pelvicfloor #corestrength #pelvichealth #innerstrength #prenatal #prenatalexercise #pregnancyworkout #postpartum #postpartumfitness #maternity #newmum #melbournephysio #physio #fitmum #empoweredwomen⁠ #clinicalpilates #pilates

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We like to move it, move it!⁠
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Need some more energy Ladies? Well, it's time to move it, move it! Exercise increases energy, delivering oxygen and nutrients to your tissues, while also supporting your cardiovascular system. Just one of the many reasons we love Pilates so much!⁠
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#pilates #reformerpilates #mumsandbubsfitness #mumsandbubs #womenshealth #strongwomen #pelvicfloor #corestrength #pelvichealth #innerstrength #prenatal #prenatalexercise #pregnancyworkout #postpartum #postpartumfitness #maternity #newmum #melbournephysio #physio #fitmum #empoweredwomen⁠
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Today is #WorldMentalHealthDay and while I think Pilates makes everyone feel as good as Baby Will is, here's three other activities that will support your overall wellbeing:⁠
1. Go for a walk outside⁠
2. Smile (as often as genuinely possible)⁠
3. Do as much incidental exercise as possible - e.g. using the stairs, parking further away, walking the long way to the coffee shop...⁠
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#womenshealth #mentalhealth #wellbeing #happiness #dowhatfeelsgood #selflove #postpartum #postpartumfitness #postnatal #postnatarecovery #pilates #reformerpilates #mumsandbubsfitnes #newmum #melbournephysio #physio #physiotherapy #physicaltherapy #fitmum #mumlife #thejuggleisreal #mentalhealthmatters #mentalhealthawareness #wellbeing #positivemind #healthymind #healthandwellness #selfcaretips #selfcare

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One of my favourite feel good exercises is planks with sliders (but you can use plastic plates). So, grab what you need and then hit the floor so we can do them together now:⁠
1. Kneeling on all fours, place the plastic plates or sliders underneath your feet, then push back and up into a plank position. Hold for 10 seconds x 5 reps⁠
2. From your plank position, transition into mountain climbers (bring your knee towards your chest, alternating sides). Repeat 30 times, or 10 reps x 3 sets, so you can have a short break in-between each set.⁠
3. Return back to your plank position, move both your feet out then back in (I like to call this ‘open and close’). Repeat 30 times, or 10 reps x 3 sets.⁠
4. Starting in plank, transition up to pike (moving your feet in as your bum goes up), then transition back to plank (moving your feet back) – just ensure your core is switched on and that you’re not overextending your spine. Repeat 30 times, or 10 reps x 3 sets.⁠
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Yes, your core and arms will be on 🔥⁠
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#corestrength #workoutvideo #exerciseanywhere #exercisevideo #womenshealth #strongwomen #innerstrength #postpartum #postpartumfitness #postnatal #postnatarecovery #newmum #mumsandbubsfitness #melbournephysio #physio #physiotherapy #physicaltherapy #fitmum #mumlife ⁠

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Growing a baby and raising a child is hard work! So this is just a little reminder that if you're starting to feel overwhelmed by your current 'to-do' list, begin just one item now. It can be as simple as putting the washing on, going for a walk or ordering takeaway so you can focus on something else (including rest) ✌️⁠
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#womenshealth #womenswellbeing #dowhatfeelsgood #mentalhealth #strongwomen #prenatal #prenatalexercise #postpartum #postpartumfitness #maternity #newmum #melbournephysio #physio #physiotherapy #empoweredwomen⁠

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It's time to stretch and these shoulder blade exercises are one of my favourite feel good routines. They support good posture, which is something I need more and more of, as Chloe (along with all my clients babies) seem to be getting heavier by the minute! 🏋️‍♀️⁠
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💪Shoulder Blade stretches:⁠
1. Laying on your stomach, place a cushion underneath your forehead, draw nice and long through your neck, place your arms by your side and legs comfortably apart. ⁠
2. Draw your shoulder blades back and up and commence arm flutters x 10 reps.⁠
3. Check-in with your neck and shoulder blades, ensuring they are still in the correct position, then place your hand behind your back, alternating sides x 10 reps.⁠
4. Once again, ensure your shoulder blades are back and neck is nice and long, then for your last exercise commence arm turns x 50 reps (10 reps = 1 set).⁠
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Doing these stretches each day should greatly increase your shoulder strength, and I also always give these to clients who experience neck pain, as it significantly improves their health too!⁠
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🎧Oh, and sorry if Chloe's loud voice and movements (she was tearing the decals off the wall) has made it hard for you to hear me, if you turn up your volume it should be easier. ⁠
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#shoulderstretch #workoutvideo #exerciseanywhere #exercisevideo #womenshealth #strongwomen #innerstrength #postpartum #postpartumfitness #postnatal #postnatarecovery #neckpain #backpain #shoulderpain #posture #mobility #injuryfree #injuryprevention #soremuscles #newmum #melbournephysio #physio #physiotherapy #physicaltherapy #fitmum #mumlife #thejuggleisreal⁠
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Sunday mornings - just Chloe doing her exercises 😉⁠
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#exerciseanywhere #strongbaby #babygirl #strongwomen #innerstrength #newmum #melbournephysio #physio #physiotherapy #fitmum #fitfamily #empoweredwomen #prenatal #prenatalexercise #pregnancyworkout #postpartum #postpartumfitness #maternity

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Strengthening the back of your body and muscles around your pelvis, bridges are great for the pelvic floor, and like this cute shot of Em and Sofia demonstrates, you can easily cuddle and have fun with your baby in the process.⁠
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You can do bridges anywhere, so Ladies, let's do it now:⁠
1. Lay on your back with your feet hip distance apart, make sure your lower back is relaxed.⁠
2. Inhale, then on your exhale use your glutes to lift your bottom off the floor and slowly roll up until your shoulders and knees form a straight line. Keep your hips level and the weight in your heels. Try not to push up into your shoulders or neck. ⁠
3. Inhale and hold at the top, then on your exhale gently lower back down to a neutral position.⁠
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Repeat 10 - 15 times.⁠
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To help keep inner thigh connection you can add a ball between your knees. To take this exercise to the next level, repeat the same process on one leg (then alternate, so you do 10 - 15 reps on each leg). And if your baby needs to be in your arms, or you'd simply like the extra weight, lay them on top of you - extra weight = extra strength 😉⁠
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#pelvicfloorexercise #workoutvideo #exerciseanywhere #exercisevideo #womenshealth #kegels #strongwomen #pelvicfloor #corestrength #pelvichealth #innerstrength #incontinence #prenatal #prenatalexercise #pregnancyworkout #postpartum #postpartumfitness #maternity #newmum #melbournephysio #physio #fitmum #empoweredwomen⁠
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Ok Ladies, it's time for some pelvic floor endurance exercises ⏱️⁠
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Endurance just means holding for as long as you can. So today we're going to do 10 x 10 second holds (but if you can hold for longer, then go for it 😉):⁠
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> Squeeze your pelvic floor up and hold for 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 (...keep going if you are holding for longer, just make sure you can feel it), and relax. ⁠
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> Now repeat 10 times (if you are holding for 30 - 60 seconds, then drop your reps to five). ⁠
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Your body will thank me, even if you don't. ⁠
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#pelvicfloorexercise #workoutvideo #exerciseanywhere #exercisevideo #womenshealth #kegels #strongwomen #pelvicfloor #corestrength #pelvichealth #innerstrength #incontinence #prenatal #prenatalexercise #pregnancyworkout #postpartum #postpartumfitness #maternity #newmum #melbournephysio #physio #fitmum #empoweredwomen⁠

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Now this is my favourite type of exercise, 🙋 if you are with me.⁠
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#laughteristhebestmedicine #womenshealth #mumsandbubs #mumsandbubsfitness #fortheloveofit #womensfitness #lol #fitfam #melbournephysio #physio #prenatal #prenatalexercise #postnatal #postnatalfitness #melbournemums #postpartum #workoutanywhere #mentalhealth #mindbodysoul ⁠

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Rest horizontally to give your pelvic floor muscles a break... no, not you Chloe! 😉⁠
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#throwback: I kind of miss these days when Chloe just stayed in one place... minus the dummy spit 👶⁠
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#womenshealth #strongwomen #pelvicfloor #corestrength #pelvichealth #innerstrength #incontinence #prenatal #prenatalexercise #pregnancyworkout #postpartum #postpartumfitness #maternity #newmum #melbournephysio #physio #fitmum #empoweredwomen⁠
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During a vaginal birth your pelvic floor muscles stretch 3-4x its length 🤯⁠
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#tbt: What happened to my tiny baby girl? Just over a year ago I gave birth to Chloe and thanks to my expertise and preparation, I was able to ensure my pelvic floor muscles effectively did it's thing during her birth, with no damage afterwards. However things don't always go to plan and as a result, damage to the pelvic floor and prolapses are very common in women... we just don't really talk about it. Which is why working with a specialised women's health physio during your postnatal period is essential for your recovery. My passion for the health and wellbeing of mums is one of the reasons why I set up Propel Physiotherapy - to individualise, rehabilitate and empower women. Let's get you stronger together, so you can take on all that #mumlife throws your way 💪🤰🤱 ⁠
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#throwbackthursday #postnatalrecovery #postpartum #postnatalexercise #newmum #prolapse #pelvicfloor #pelvichealth #womenshealth #pelvicfloorhealth #melbournephysio #physio⁠
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Contraction of the deep abdominal muscles occur with pelvic floor muscle contraction... and a baby weight 💪⁠
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How long can you do a baby piggy-back plank for? ⁠
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#tbt #throwbackthursday #womenshealth #kegels #abs #strongwomen #pelvicfloor #corestrength #abworkout #pelvichealth #innerstrength #incontinence #prenatal #prenatalexercise #pregnancyworkout #postpartum #postpartumfitness #maternity #newmum #melbournephysio #physio #fitmum #empoweredwomen⁠
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Last weekend we celebrated Chloe's first birthday, so now I can take a little breath, I just wanted to take this opportunity to say a HUGE 🙏to all my clients for getting me through my first year of motherhood. From all the times when I complained about Chloe's lack of sleep and eating, to my continuous bragging. You have all been amazing and a huge pillar of support to me. It certainly takes a village to raise a child and I am so thankful for all the support that arises within Propel Physiotherapy Melbourne's community - you are incredible!⁠
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#thankful #gratitude #melbournephysio #newmum #mumsandbubs #mumsandbubsfitness #physiotherapy #prental #prenatalexercise #postnatal #postnatalworkout #motherhood #physio #postpartum⁠

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