Have A Look For Yourself

propelphysiotherapymelbourne

We can feel the 🔥 just by watching this! Ok, a

We can feel the 🔥 just by watching this! Ok, are you ready to join us Ladies?⁠
*⁠
Supporting pelvic stability and glute activation for 🤰🏻, clams are all about isolating your legs from your hips as you move one leg while keeping the other one as still as a statue.⁠
⁠
We love this exercise because it activates the three key areas (butt, thigh and core muscles) that are essential for maintaining a strong, healthy body, especially while growing and preparing to birth a little human.⁠
⁠
Following the lead of this Super Mumma-to-be, join us now for some feet elevated clams – we promise you’ll thank us later 😘⁠
⁠
1. Start by lying on your side with a towel or block underneath your head so your spine stays in neutral⁠
2. Bend your knees to 90 degrees and check-in with your hips to ensure they stay aligned⁠
3. Breathe in as you lift your feet off the ground, keeping your legs squeezed together. Watch that your top hip doesn’t push forward when you do this.⁠
4. On the breath out, keep your toes touching as you open your top knee as far as it will go without rolling backwards and squeeze your butt. Again, check-in with your hips to ensure they stay stacked.⁠
5. On your next breath in, bring your knees back together but keep your feet elevated.⁠
⁠
Repeat steps 4 & 5 15 times, then swap sides and do it all over again. ⁠
⁠
👏👏👏 Nice work Super Woman!⁠
*⁠
#yourewelcome #womenshealth #fiveminuteexercise #onthego #womenshealth #strongwomen #innerstrength #prenatal #prenatalexercise #pregnancyworkout #maternity #mumtobe #mumstobe #prenatalworkout #clams #glutes #core #thigh #pelvichealth #melbournephysio #physio #physiotherapy #melbournephysiotherapy #womenphysiotheraphy #empoweredwomen⁠ #melbournemums #brunswickmum #exerciseanywhere⁠
⁠

Who says babies don't sleep? 😴⁠ *⁠ 🤰🏻

Who says babies don't sleep? 😴⁠
*⁠
🤰🏻, don't let all the sleepless night stories get to you, Baby Oscar proves that your little one will sleep! And for all the 🤱🏻 whose babies aren't sleeping, follow Gel's lead and bring them to pilates! 😉⁠
*⁠
#womenshealth #mumsandbubsfitness #mumsandbubs #sleeptraining #longdaysshortyears #strongwomen #innerstrength #pelvicfloor #rehabilitation #prenatal #prenatalexercise #pregnancyworkout #maternity #postpartum #postpartumfitness #postnatalexercise #postnatalworkout #newmum #mumtobe #mummatobe #clinicalpilates #pilates #melbournephysio #womensphysio #physio #physiotherapy #fitmum #empoweredwomen⁠ #melbournemums #brunswickmum ⁠

"Being fit and being in the best shape that I can

"Being fit and being in the best shape that I can be helps me be the best mum as well", 🙋🏻 if you're with us.⁠
⁠
This is what drives our purpose. We live it, breathe it and support you in it 🙌🙌. ⁠
*⁠
#womenshealth #exercisesforeverybody #healthyliving #mumsandbubsfitness #mumsandbubs #strongwomen #innerstrength #pelvicfloor #rehabilitation #prenatal #prenatalexercise #pregnancyworkout #maternity #postpartum #postpartumfitness #postnatalexercise #postnatalworkout #newmum #clinicalpilates #pilates #melbournephysio #womensphysio #physio #physiotherapy #fitmum #empoweredwomen⁠ #melbournemums #brunswickmum ⁠

🤗 a 🌳 = the perfect exercise to release your

🤗 a 🌳 = the perfect exercise to release your back and improve your posture, especially when @physio.aileen has you facing away from the wall so you can do it with a band 🔥💪⁠
*⁠
#womenshealth #clinicalpilates #pilates #prenatal #prenatalexercise #pregnancyworkout #maternity #postpartum #postpartumfitness #newmum #postnatalexercise #postnatalworkout #exercisesforeverybody #healthyliving #mumsandbubsfitness #mumsandbubs #strongwomen #innerstrength #rehabilitation #melbournephysio #physio #physiotherapy #fitmum #empoweredwomen⁠ #melbournemums #brunswickmum ⁠

Cuddles from Chloe 💕⁠ *⁠ On those rare days

Cuddles from Chloe 💕⁠
*⁠
On those rare days when Chloe is at home and @physio.aileen is working, she loves to sneak up to the studio to give her a cuddle... and if you're lucky, she'll also blow you a kiss (swipe 👈) 😘. We can't believe how quickly this little girl is growing!⁠
*⁠
#mumlife #worklife #melbournemum #womenshealth #clinicalpilates #pilates #exercisesforeverybody #healthyliving #mumsandbubsfitness #mumsandbubs #strongwomen #innerstrength #pelvicfloor #rehabilitation #prenatal #prenatalexercise #pregnancyworkout #maternity #postpartum #postpartumfitness #newmum #melbournephysio #physio #physiotherapy #fitmum #empoweredwomen

Prenatal, postnatal or neither of the two - our cl

Prenatal, postnatal or neither of the two - our clinical pilates classes are for every body. Run by @physio.aileen the moves and weights/resistance are completely personalised to support each of our three super human's individual health goals. These sessions are also baby friendly (👋 Sofia), so it's easy for all Mummas to attend 🤱🏻♥️⁠
*⁠
#womenshealth #clinicalpilates #pilates #exercisesforeverybody #healthyliving #mumsandbubsfitness #mumsandbubs #strongwomen #innerstrength #pelvicfloor #rehabilitation #prenatal #prenatalexercise #pregnancyworkout #maternity #postpartum #postpartumfitness #newmum #melbournephysio #physio #physiotherapy #fitmum #empoweredwomen⁠ #melbournemums #brunswickmum ⁠
.⁠

👋 Welcoming the new decade with one of our fave

👋 Welcoming the new decade with one of our faves - squats 🔥👍. Love them or hate them, by regularly incorporating them within your lifestyle you'll move with ease throughout your day. They'll also help you to increase your speed, build muscle, burn calories, prevent injuries and improve your overall posture. You can also do them anywhere, so why not get moving now with this 5 minute routine:⁠
⁠
1. Squats x 15 reps - the slower you go, the more challenging they will be. To take it to the next level, hold each squat for 5 second before coming up.⁠
⁠
2. Squat pulses x 15 reps⁠
⁠
Repeat 3 - 5 times - you'll thank us later 😉⁠
*⁠
Tips for the perfect squat 👇🏼:⁠
1. Stand with your feet shoulder width apart and feet parallel⁠
2. Look forward (so your chest is lifted), brace your belly and bend your knees⁠
3. As you come down, focus on putting your weight through your heels and don’t let your knees go past the tip of your toes, keep your head and chest up⁠
4. Check-in with your core, head and chest as you start to straighten your knees to come up ⁠
*⁠
#squats #womenshealth #fiveminuteexercise #onthego #mumsandbubsfitness #mumsandbubs #womenshealth #strongwomen #innerstrength #prenatal #prenatalexercise #pregnancyworkout #maternity #mumtobe #mumstobe #postpartum #postpartumfitness #newmum #melbournephysio #physio #physiotherapy #fitmum #empoweredwomen⁠ #melbournemums #brunswickmum #exerciseanywhere

We're ending the year (and decade) with a good upp

We're ending the year (and decade) with a good upper body stretch, are you with us?⁠
⁠
Join Chloe & @physio.aileen now for a standing rolldown, or tag this post for later:⁠
⁠
1. Stand with your feet hip width apart, feet parallel and soften your knees⁠
⁠
2. Look forward (so your chest is lifted), brace your belly, let your head be heavy, and as you inhale lower your chin towards your chest.⁠
⁠
3. Keeping the weight evenly in your feet, as you exhale allow your shoulders and chest to be heavy as you push your pram out, or extend the heaviness into your upper torso and bend further down.⁠
⁠
4. Inhale as you check-in with your core, feet, knees and on the exhale slowly return to standing, one vertebra at a time, so your head is last to come up.⁠
⁠
Repeat three times and 🧙🏻‍♀️, your shoulders and back will feel amazing as you end the year (and decade) more energised and focused, ready to welcome a new one!⁠
*⁠
#newyearnewyou #womenshealth #holidayfitness #summerexercise #summerfitness #healthyliving #mumsandbubsfitness #mumsandbubs #womenshealth #strongwomen #innerstrength #prenatal #prenatalexercise #pregnancyworkout #maternity #postpartum #postpartumfitness #newmum #melbournephysio #physio #physiotherapy #fitmum #empoweredwomen⁠ #melbournemums #exerciseanywhere

Time to get your whole body working with this one

Time to get your whole body working with this one simple exercise, especially if you're feeling a little sluggish after yesterday's festivities.⁠
⁠
Join Chloe and @physio.aileen now to work your butt, strengthen your core, loosen your hips and improve your balance and posture, or tag this post for later:⁠
⁠
Walking Lunges x 30 reps (15 on each side) - the slower you go, the more challenging they will be. To take it to the next level, hold each lunge at the bottom for 5 seconds before coming up.⁠
⁠
Repeat three times – you’ll thank us later! 😘⁠
*⁠
Tips for the perfect walking lunges 👇🏼:⁠
1. Look forward (so your chest is lifted), brace your belly and relax your shoulders⁠
2. Step forward with one leg, lowering your hips until your knees are at about 90 degrees (or as close to it as possible)⁠
3. As you come down, focus on putting your weight through your heels and ensure your knee is in-line with your ankle, while your back knee doesn’t touch the ground⁠
4. Check-in with your core, head and chest as you push off with your back foot, bringing that leg forward and into a lunge as you did with your other leg (this is your second rep 👍🏼)⁠
*⁠
#lunges #walkinglunges #core #glutes #hips #balance #posture #womenshealth #holidayfitness #summerfitness #healthyliving #mumsandbubsfitness #mumsandbubs #womenshealth #strongwomen #innerstrength #prenatal #prenatalexercise #pregnancyworkout #maternity #postpartum #postpartumfitness #newmum #melbournephysio #physio #physiotherapy #fitmum #empoweredwomen⁠ #melbournemums #exerciseanywhere⁠

Merry Christmas Eve 🎄🤗♥️⁠ *⁠ As toda

Merry Christmas Eve 🎄🤗♥️⁠
*⁠
As today is our last working day before we break for Christmas (yes, we are actually taking a break until the 30th Dec. Not like @physio.aileen, right?) we just wanted to take this opportunity to say a HUGE 🙏to all our clients for an incredible year.⁠
⁠
You are all amazing and we are so thankful for all the support that arises within Propel Physiotherapy Melbourne's community. From sleepless nights to teething tips and lots of laughs - who needs a support group when your Propel Physio Melbourne Super Ladies have your back?⁠
⁠
We hope you all have a super fun Christmas and we look forward to continuing to support your health and fitness goals after the celebrations are over. ⁠
*⁠
#thankful #gratitude #festiveseason #seasongreetings #merrychristmas #clientlove #melbournephysio #newmum #mumsandbubs #mumsandbubsfitness #physiotherapy #prental #prenatalexercise #postnatal #postnatalworkout #motherhood #physio #postpartum #womenshealth #strongwomen #empoweredwomen #supermamas #inspiringwomen #melbournemums #brunswickmums

🙋🏻‍♀️ If you feel us - although someti

🙋🏻‍♀️ If you feel us - although sometimes we wish our kids had a snooze button too 😘⁠
*⁠
#justsaying #womenshealth #healthyliving #mumsandbubsfitness #mumsandbubs #strongwomen #innerstrength #prenatal #prenatalexercise #pregnancyworkout #maternity #postpartum #postpartumfitness #newmum #melbournephysio #physio #physiotherapy #fitmum #empoweredwomen⁠ #melbournemums #mumlife #motherhood #parenting #quoteoftheday #qotd #parenthood #mumquotes

This superstar move strengthens all the major musc

This superstar move strengthens all the major muscle groups in our hips, thighs and legs, while also improving our flexibility and stability.⁠
⁠
Join Chloe & @physio.aileen now for some lateral squat walks, or tag this post for later:⁠
⁠
Lateral Squat Walks x 30 reps (15 on each side) - the slower you go, the more challenging they will be. To take it to the next level, hold each lunge at the bottom for 5 seconds before coming up.⁠
⁠
Repeat three times – good job Super Mama 👍🏼♥️⁠
*⁠
Tips for the perfect lateral squat walk 👇🏻:⁠
1. Look forward (so your chest is lifted), brace your belly and relax your shoulders⁠
2. Legs shoulder width apart, feet parallel and bend your knees to come into a half squat position – one arm reaching out to hold the pram, or both arms in-front of you.⁠
3. Take a side step (towards the pram if you are pushing one, otherwise you can go either way), ensure you keep you hips aligned and body down⁠
4. Bring your other foot in as you stand up, feet together⁠
*⁠
#squats #glutes #legs #womenshealth #festivefit #holidayfitness #summerexercise #summerfitness #healthyliving #mumsandbubsfitness #mumsandbubs #womenshealth #strongwomen #innerstrength #prenatal #prenatalexercise #pregnancyworkout #maternity #postpartum #postpartumfitness #newmum #melbournephysio #physio #physiotherapy #fitmum #empoweredwomen⁠ #melbournemums #exerciseanywhere⁠

12 days until Christmas🎄! It's ok, we're freaki

12 days until Christmas🎄! It's ok, we're freaking out a little too, but we just can't get over how cute our #propelphysiotherapymelbourne babies are, especially when they make friends with our Christmas Elves (👋🏼 Lucian, Sofia, Chloe and Rachel) 😍💞⁠
*⁠
Thanks to all our Super Mamas for sharing their pics, we love you, but we think we're falling for your babies even more - can you blame us? 🤷🏻‍♀️ #sorrynotsorry⁠
*⁠
#babiesofpropelphysiotherapymelbourne #babiesofpropelphysio #clientlove #christmascountdown #twelvedaysofchristmas #womenshealth #healthyliving #mumsandbubsfitness #mumsandbubs #womenshealth #strongwomen #prenatal #prenatalexercise #pregnancyworkout #maternity #postpartum #postpartumfitness #newmum #melbournephysio #physio #physiotherapy #fitmum #empoweredwomen⁠ #melbournemums #christmasphoto #christmasselfie

Ok Ladies, it’s time to do some lunges which is

Ok Ladies, it’s time to do some lunges which is an exercise we can do anytime, anywhere… so there’s no excuses 😉⁠
⁠
Join Chloe and @physio.aileen now or tag this post for later:⁠
⁠
1. RHS Lunges x 15 reps - the slower you go, the more challenging they will be. To take it to the next level, hold each squat for 5 second before coming up.⁠
⁠
2. RHS Lunge pulses x 15 reps⁠
⁠
3. RHS static lunge with arm press x 15 reps – like the first set of squats, the slower you go, the more challenging it will be⁠
Now repeat on your LHS (or RHS if you preferred to start with your left).⁠
⁠
Repeat three times on each side, then go slay the rest of your day! 🔥💪🏼⁠
*⁠
Tips for the perfect lunge 👇🏼:⁠
1. Look forward (so your chest is lifted), brace your belly and relax your shoulders⁠
2. Step forward with one leg, lowering your hips until your knees are at about 90 degrees (or as close to it as possible)⁠
3. As you come down, focus on putting your weight through your heels and ensure your knee is in line with your ankle, while the back knee doesn’t touch the ground⁠
4. Check-in with your core, head and chest as you start to straighten your knee to come up, then switch sides⁠
*⁠
#lunges #womenshealth #festivefit #holidayfitness #summerexercise #summerfitness #healthyliving #mumsandbubsfitness #mumsandbubs #womenshealth #strongwomen #innerstrength #prenatal #prenatalexercise #pregnancyworkout #maternity #postpartum #postpartumfitness #newmum #melbournephysio #physio #physiotherapy #fitmum #empoweredwomen⁠ #melbournemums #exerciseanywhere⁠

Supporting our Super Mamas to smash their goals is

Supporting our Super Mamas to smash their goals is what it's all about - 👏🏼 @em_bolger and Baby Sofia on your weekly 5km runs (more on Em's story ⬇️)⁠
*⁠
🏃‍♀️ tip: For those of you who want to take your running to the next level, try running barefoot on grass (pram is optional 😘) - it will help improve your balance and increase your speed. ⁠
* ⁠
Real talk: Following Sofia's birth Em was keen to get moving again, while also wanting to honour her body. With two prolapses and a very damaged pelvic floor (very common conditions following assisted vaginal births, but not often talked about), a pessary, pelvic floor exercises, pilates and assessment check-ins have all been key to supporting Em's goals and recovery.⁠
⁠
"Prior to having Sofia I felt like everyone told me my body wouldn't be the same, all of which were negative comments. However 13 months later I can honestly say I have never been stronger or fitter than what I am now. There's no way I would have achieved my fitness goals this year if it wasn't for @physio.aileen at Propel Physiotherapy Melbourne. Having the right support team is key and although we still have a long way to go, I have never felt better.... although some sleep would be nice." - Em⁠
⁠
🙏🏼 for letting us share your story Em ♥️⁠
*⁠
#runningtips #runningaddict #pelvicfloor #pelvicfloorexercise #pelvicfloorlove #prolapse #kegels #mumsandbubsfitness #mumsandbubs #womenshealth #strongwomen #innerstrength #postpartum #postpartumfitness #newmum #melbournephysio #physio #physiotherapy #fitmum #empoweredwomen⁠ #melbournemums #exerciseanywhere #clientlove #clienttestimonial ⁠

🌞 Summer is here and the festive season countdo

🌞 Summer is here and the festive season countdown is officially on! So, to help you feel good this month we’re going to be sharing exercises you can do while you’re out and about (with or without the pram 😊).⁠
⁠
We couldn’t think of a better exercise to kick off our December series than squats, so join Chloe & @physio.aileen now, or tag this post for later :⁠
⁠
1. Squats x 15 reps - the slower you go, the more challenging they will be. To take it to the next level, hold each squat for 5 second before coming up.⁠
⁠
2. Squat pulses x 15 reps⁠
⁠
3. Static squat with arm press x 15 reps – like the first set of squats, the slower you go, the more challenging it will be⁠
⁠
Repeat 3 – 5 times... yep, you'll feel 🔥 & 🙏🏼⁠
*⁠
Tips for the perfect squat 👇🏼:⁠
1. Stand with your feet shoulder width apart and feet parallel⁠
2. Look forward (so your chest is lifted), brace your belly and bend your knees⁠
3. As you come down, focus on putting your weight through your heels and don’t let your knees go past the tip of your toes, keep your head and chest up⁠
4. Check-in with your core, head and chest as you start to straighten your knees to come up ⁠
*⁠
#squats #womenshealth #festivefit #summerexercise #mumsandbubsfitness #mumsandbubs #womenshealth #strongwomen #innerstrength #prenatal #prenatalexercise #pregnancyworkout #maternity #postpartum #postpartumfitness #newmum #melbournephysio #physio #physiotherapy #fitmum #empoweredwomen⁠ #melbournemums #exerciseanywhere

Time to give our ITBs some love Ladies! ⁠ *⁠ W

Time to give our ITBs some love Ladies! ⁠
*⁠
We promised you more foam roller exercises and here they are! This time, we’re going to focus on massaging our ITBs, like our glutes, they are often very tight and can cause knee pain.⁠
⁠
1. Lay sideways, resting on your arm with your foam roller just underneath your glute⁠
2. Roll down to your knee then back up for up – repeating this back and forth motion for up to 5 minutes⁠
⁠
Your baby, fur child or weights are optional additions to intensify the massage 🔥⁠
⁠
Do this ⬆️ and our glute foam roller exercise (which we shared earlier in the month) regularly and not only will your glutes and ITBs love you, you’ll also be a much better runner too! 🏃‍♀️❤️⁠
*⁠
#runningtips #runningaddict #glutes #itb #massage #foamroller #mumsandbubsfitness #mumsandbubs #womenshealth #strongwomen #innerstrength #prenatal #prenatalexercise #pregnancyworkout #maternity #postpartum #postpartumfitness #newmum #melbournephysio #physio #physiotherapy #fitmum #empoweredwomen⁠ #melbournemums #exerciseanywhere

Your pace or mine? 🏃‍♀️⁠ *⁠ As water

Your pace or mine? 🏃‍♀️⁠
*⁠
As water carries nutrients to our cells, it plays a crucial role in our everyday bodily functions that we tend to take for granted. It can also help us become much more efficient runners - helping us to maintain blood pressure and a lower heart rate during our run.⁠
⁠
So, consider this your daily reminder to not only stay hydrated, but to also ensure you've drunk plenty of water before you head out on your run.⁠
⁠
Matching water bottles are optional 😘⁠
*⁠
#runningtips #runningaddict #mumsandbubsfitness #mumsandbubs #womenshealth #womensfitness #strongwomen #innerstrength #prenatal #prenatalexercise #pregnancyworkout #maternity #postpartum #postpartumfitness #newmum #melbournephysio #physio #physiotherapy #fitmum #empoweredwomen⁠ #melbournemums #exerciseanywhere #fitnesstips #fitfam #hydrate #hydration #drinkwater

We think it's time to change the conversation - wh

We think it's time to change the conversation - whether you are a Mumma or not, don't ever underestimate your strength 💪🏼👩🤰🏻🤱🏼👵🏼⁠
*⁠
#justsaying #strongwomen #womenshealth #empoweringwomen #clinicalpilates #pilates #mumsandbubsfitness #mumsandbubs #mumsandbubspilates #pelvicfloor #corestrength #pelvichealth #innerstrength #prenatal #prenatalexercise #pregnancyworkout #postpartum #postpartumfitness #maternity #newmum #melbournephysio #physio #physiotherapy #fitmum #melbournemums #empoweredwomen

The core is a key focus area for most of our clien

The core is a key focus area for most of our clients, so come on down to the floor and let’s do three core strengthening exercises together ⬇️. You’ll just need a chi ball, an exercise buddy is optional 👶🏻🐶🐱⁠
⁠
Now for those of you who have tummy separation, this isn’t for you (but don’t worry, we have plenty of other exercises for you). ⁠
⁠
Before we get started, place the chi ball underneath your shoulder blades and lay down, with your legs out and knees slightly bent.⁠
⁠
1. Basic crunches x 15 reps - Place your hands behind your head and come up, activating from the core not your arms, hands, neck or head. ⁠
2. Clockwise circles x 15 reps – coming up and rolling down in a circular motion.⁠
3. Anti-clockwise circles x 15 reps – same as the previous exercise, just in the opposite direction. When you come down, make sure you are really hanging back.⁠
⁠
Nice work Ladies! 💪⁠
*⁠
#runningtips #runningaddict #corestrength #coreexercises #stabilityexercises #mumsandbubsfitness #mumsandbubs #womenshealth #strongwomen #innerstrength #prenatal #prenatalexercise #pregnancyworkout #maternity #postpartum #postpartumfitness #newmum #melbournephysio #physio #physiotherapy #fitmum #empoweredwomen⁠ #melbournemums #exerciseanywhere⁠

Load More... Follow on Instagram

Book An Appointment