Elevate Physiotherapy & Pilates

14/09/2025

07/09/2025

The ONERO program is a targeted exercise approach designed to improve bone strength and reduce the risk of fractures in people with low bone density, such as those with osteoporosis or osteopenia. It focuses on high-intensity resistance and impact exercises that are backed by strong research, showing they can safely stimulate bone growth. The program is delivered under professional supervision to ensure proper technique and safety, especially for older adults. By following the ONERO(TM) program, individuals can build stronger bones, improve balance, and feel more confident in their day-to-day movements.

The ONERO(TM) program offers three key benefits for individuals with low bone density.

First, it helps increase bone strength through specific resistance and impact exercises designed to stimulate bone growth and reduce the risk of fractures.

Second, it improves muscle strength and balance, which are essential for preventing falls and maintaining independence.

Third, it boosts confidence and overall quality of life, as participants feel more stable, capable, and active in their daily routines. With professional guidance, these exercises are safe and tailored to individual needs, making them both effective and empowering.

The ONERO(TM) program is recommended for 12-24 months, but most clients will try out our Starter pack of 10x classes first. Call us 9836 1126 to find out more info, or to book in your initial consultation.

31/08/2025

Strong legs play a vital role in helping you stay youthful, active, and independent as you age. Your legs are your foundation—they support your body, keep you balanced, and allow you to do everyday things like walking, climbing stairs, getting up from a chair, or enjoying your favourite activities. When your leg muscles are strong, they reduce the load on your joints, improve your posture, and protect against injuries like falls, which become more common as we get older. Maintaining strength in your thighs, calves, and glutes helps you stay mobile and confident in your movements.

What’s more, strong legs don’t just support physical health—they boost energy, circulation, and even mental wellbeing. Regular leg-strengthening exercises can improve bone density, manage blood sugar levels, and increase metabolism, which all contribute to a more vibrant, youthful body. It’s never too late to build strength, and with the right guidance, even gentle exercises can make a big difference. Keeping your legs strong is one of the best investments you can make in your long-term health and quality of life.

To find out more info about our exercise classes - Onero(TM) and GLA:D(R) visit our website (link in bio), or call us on 9836 1126.

:dbalwynelevate

25/08/2025

This Father’s Day, give Dad the gift of wellness.

He’s always been there to lift, carry, and support you—now it’s his turn to be looked after. Whether it’s a relaxing massage, or a personalised physio consultation, our gift vouchers are the perfect way to say thank you.

Choose from:
- The Recharge Session – 40 minute Myotherapy massage
- The Move Well Session – 40minute Weights technique check with a physio

Ideal for dads who deserve a little extra care and attention—because strong dads need strong support too.

Pop into the clinic or call us to grab a voucher in time for Sunday 7th September.
Elevate Physio & Pilates Balwyn
(03)9836 1126
elevatephysiobalwyn.com.au

25/08/2025

A big thank you to Mr Bhadu Kavar, neurosurgeon, for sharing his expertise with our physio team.

He gave us an insightful talk on the red flags that physiotherapists should watch for that may indicate a client needing neurosurgery.

These learnings help us ensure that our patients receive the safest and most appropriate care, and remind us of the importance of teamwork between physiotherapists and surgeons.

We are grateful for your time and knowledge, Mr Kavar!

Elevate Physio & Pilates
To find out more information or to book a session, call us on 9836 1126, or visit www.elevatephysiobalwyn.com.au (link in bio) to book online.

24/08/2025

BPPV, or Benign Paroxysmal Positional Vertigo, is a common inner ear condition that causes brief episodes of dizziness or a spinning sensation, typically triggered by changes in head position—like rolling over in bed, looking up, or bending down. It occurs when tiny calcium crystals (called otoconia) become dislodged from their usual location and move into the semicircular canals of the inner ear, where they disrupt normal balance signals sent to the brain. While BPPV can feel alarming, it's not dangerous and is often very treatable with specific repositioning techniques, such as the Epley manoeuvre, which a physiotherapist trained in vestibular therapy can guide you through safely.

Overcoming BPPV can bring a huge sense of relief—both physically and emotionally. The constant worry about sudden dizziness or the unsettling feeling of the room spinning can take a toll on your daily life, confidence, and even sleep. Once treated, many people feel an immediate improvement in balance and stability, allowing them to move freely without fear. Simple tasks like rolling in bed, looking up, or bending over become effortless again. Regaining that sense of control and ease in your body is incredibly empowering—and it's often possible with just a few targeted physiotherapy sessions.

To learn more or book your initial consultation, call us on 9836 116 or visit our website (link in bio).

17/08/2025

At Elevate Physio & Pilates, we have 47 Clinical Exercise classes, including Clinical Pilates, ONERO(TM), and GLA:D(R).

To learn more, visit our website (link in bio), or call our friendly reception team on 9836 1126.

:dbalwyn

13/08/2025

A big thank you to Dr Pam Boekel, Orthopaedic Surgeon, for joining us at Elevate Physio & Pilates Balwyn to share her expertise on elbow and shoulder conditions.

Your presentation was packed with valuable insights, practical knowledge, and the latest updates in orthopaedic care — helping our physio team continue to provide the best possible outcomes for our patients.

We’re grateful for your time, generosity, and passion for improving musculoskeletal health. Thanks Dr Pam!

10/08/2025

Headaches can stem from a variety of causes, but some of the most common ones include:
1. Muscle tension
2. Poor posture
3. Dehydration
4. Stress, and
5. Eye strain.

Tension headaches, often linked to tightness in the neck and shoulder muscles, are among the most frequent types we see in our clinic—especially in people who spend long hours at a desk or looking down at devices. Poor posture can place added strain on the upper spine and neck, triggering headaches that often feel like a dull, persistent ache.

Other common contributors include not drinking enough water, which can lead to dehydration-related headaches, and stress, which can cause the muscles in the head and neck to tense up. Eye strain from prolonged screen time or outdated prescription glasses can also be a culprit, especially if it leads to squinting or unnatural head positioning.

Identifying the root cause is key to finding lasting relief, and a physiotherapist can often help by assessing posture, muscle imbalances, and daily habits that may be contributing to the problem.

Call 9836 1126 to have an Elevate physio assess you today.

03/08/2025

Celebrating 11 years in Balwyn.
We’re incredibly proud to be celebrating 11 years of helping our community move better, feel stronger, and live pain-free. Over the past decade, our clinic has grown from a small practice with a big vision into a trusted space where people feel supported, understood, and empowered in their health journeys. It’s been a privilege to build relationships with our clients, many of whom have become like family, and to be a part of their stories—whether it's recovering from surgery, staying active, or simply living life with more ease.

As we reflect on the past 11 years, we’re filled with gratitude—for our dedicated team, our loyal clients, and the local community that continues to inspire us every day. We’ve come a long way, but our commitment to personalised, effective care remains the same. Here’s to celebrating our journey so far and looking ahead to many more years of movement, health, and connection. Thank you for being part of our story!

27/07/2025

Here are 3 simple and effective stretches to help relieve neck pain:

1. Neck Side Stretch (Upper Trapezius Stretch)
Targets: Side of the neck and shoulder
• Sit or stand tall.
• Gently tilt your head to one side, bringing your ear toward your shoulder.
• Use your hand to apply light pressure for a deeper stretch (optional).
• Hold for 20–30 seconds, then switch sides.

2. Chin Tuck Stretch
Targets: Deep neck stabilisers and helps improve posture
• Sit or stand upright with your shoulders relaxed.
• Gently tuck your chin straight back (like making a double chin).
• Hold for 5–10 seconds, then relax.
• Repeat 5–10 times.
Tip: Keep your eyes level—don’t tilt your head up or down.

3. Levator Scapulae Stretch
Targets: Muscle at the back and side of the neck
• Sit tall and place one hand behind your back.
• Turn your head slightly to the opposite side (as if looking into your armpit).
• Use your other hand to gently guide your head downward for a deeper stretch.
• Hold for 20–30 seconds, then switch sides.

Do these stretches slowly and gently—never force your neck into a position that feels painful. If pain persists, it’s a good idea to check in with a physiotherapist.

Call Elevate on 9836 1126 if you would like to book an appointment.

20/07/2025

Here are the top 5 common causes of neck pain:
1. Poor posture – Slouching, looking down at phones or laptops, or sitting with rounded shoulders can strain the muscles and joints in the neck over time.
2. Muscle strain or tension – Often caused by stress, overuse, or sleeping in an awkward position, tight or overworked neck muscles can lead to pain and stiffness.
3. Joint degeneration (arthritis) – As we age, the joints in the neck can wear down, leading to stiffness, inflammation, and discomfort from conditions like osteoarthritis.
4. Disc problems – The discs between the neck vertebrae can bulge or herniate, pressing on nearby nerves and causing pain that may travel into the shoulder, arm, or hand.
5. Injuries (e.g., whiplash) – Sudden movements, like in a car accident or fall, can damage the soft tissues in the neck, leading to pain, swelling, and reduced mobility.

Physiotherapists can help by identifying the cause and creating a plan to relieve pain, restore movement, and help prevent it from coming back. Book an assessment by visiting our website (link in bio), or calling 9836 1126.