What are the opening hours?

Monday 8am - 7pm Tuesday 8am - 7pm Wednesday 8:30am - 11:30am Thursday 8am - 7:30pm Friday 8am - 7pm Saturday 8am - 12pm Sunday 9am - 6pm

The Hills Women’s Health Physio & Pilates

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Australia
Box Hill, NSW
The Hills Women’s Health Physio & Pilates

I love helping women from pre-pregnancy to beyond. I believe that Women’s Health needs more attent Hello. I am really looking forward to working with you.

My name is Bonnie and I graduated from Sydney University in 2013 completing a Bachelor of Health Science and a Master of Physiotherapy. Since then, I have been committed to improving my knowledge and skills, as well as keeping up to date with the latest evidence-based practice. I have always had a strong interest in treating neck and back pain, particularly persistent pain, but over the years have developed a keen interest in Women’s Health. I love treating women all the way through their journey from pre-pregnancy to postpartum recovery and beyond. I believe that Women’s Health is an area of health that needs more awareness in the community, and I am committed to spreading the word of how important it is for women to be able to have access to quality healthcare in this area. I hope to create a warm and friendly environment where you feel comfortable to discuss all your concerns and aim to provide an excellent service to achieve your goals. I will provide a variety of services to achieve this including manual therapy skills, pre-natal and post-natal checks, individualised exercise programs, supervised Clinical Pilates sessions (both matwork and equipment), real time ultrasound assessments and more.

19/12/2025

Surprisingly… coughing!
A strong cough creates a sudden spike in abdominal pressure, which your pelvic floor has to quickly counteract.
Running still loads the pelvic floor, but in smaller, repetitive pulses with each step.
So if you’re dealing with a cold, allergies or asthma and noticing more leaks or heaviness, you’re not imagining it.
One of our Women’s Health Physio’s can help you support and protect your pelvic floor through both everyday life and exercise. Make a time to come and see us via our website hillswomensphysio.com.au or phone or email us on 0434 812 616 or info@hillswomensphysio.com.au

14/12/2025

We will be closed from Thursday 25th December & reopening on Monday 29th December.
Don’t worry though, you can still book online during this time for when we reopen www.hillswomensphysio.com.au 🎄

12/12/2025

The way you get out of bed during pregnancy can make a big difference to protecting your core, pelvic floor, and back.
Check out our step by step guide to using the ‘log roll’ technique
👉 Bend your knees
👉 Roll onto your side in one smooth movement
👉 Drop your legs over the edge
👉 Push up with your arms to sit
👉 Stand slowly
This simple shift reduces pressure on your abs, supports your pelvic floor and can help prevent back pain.
To help guide you through small changes you can make to support your body during pregnancy, make a time to see one of our Women’s Health Physios. Book online hillswomensphysio.com.au or phone or email us for a suitable time 0434 812 616 info@hillswomensphysio.com.au

09/12/2025

What is your pelvic floor & why does it matter?
Think of your pelvic floor like a hammock at the base of your pelvis, made up of multiple layers and a network of muscles. Together they perform a variety of jobs such as:
•Supporting your bladder, uterus & bowel to hold them in their correct place
•Controlling pressure when you laugh, cough, sneeze or exercise
•Works in combination with your core muscles to support your posture & movement
•It also plays a role in sexual comfort & pleasure!
If you think your pelvic floor might not be working to its full capability, an assessment with a Women’s Health Physio is recommended.
Make a time to see us, visit our website to view available times hillswomensphysio.com.au or phone or email us on 0434 812 616 or info@hillswomensphysio.com.au

28/11/2025

Did you know Carpal Tunnel Syndrome is surprisingly common during pregnancy?
As your body retains more fluid and pregnancy hormones help loosen your joints, swelling can increase pressure on the nerves in your wrist.
You might notice tingling or pins and needles in your fingers, wrist pain or a weakened grip.
The good news is that it often improves after birth, however if it’s bothering you now, a visit to one of our Women’s Health Physiotherapists can make a big difference. We’ll assess your symptoms and guide you with tailored exercises and practical support to help ease the discomfort.
Make a time to see us by booking online hillswomensphysio.com.au or phone or email us for a suitable time 0434 812 616 info@hillswomensphysio.com.au

23/11/2025

Upper body strength is so important during pregnancy! This strength helps supports both your changing body and the demands of motherhood. As your belly grows, your centre of gravity shifts and your spine takes on more load. Strong shoulders, upper back, and arms help you maintain good posture and reduce aches, particularly in your neck and back.
Having strength in your lats, back, and arms also helps reduce pressure on your core and pelvic floor during lifting and pushing movements.
… and of course having upper body strength will prepare you for the constant carrying & cuddles once baby arrives!

Our Physio-led Pregnancy Pilates classes will guide you through gentle, pregnancy-safe strengthening exercises. To book in for a group or private class visit our website to hillswomensphysio.com.au or phone or email us on 0434 812 616 or info@hillswomensphysio.com.au

10/11/2025

Did you know your breath is directly connected to your pelvic floor?
When we feel stressed or hold tension, our pelvic floor can tighten too. Not only can constant tightness contribute to pelvic pain, tailbone pain, or discomfort with movement,
having a relaxed pelvic floor can help bladder & bowel function.
A relaxed pelvic floor makes it easier to empty fully and avoid straining.
Learning to breathe in a way that encourages release and relaxation can make a huge difference. Here’s a simple technique to try:
-Sit or lie in a comfortable position.
-Place one hand on your belly, the other on your chest.
-Inhale gently through your nose, allowing your belly and ribs to expand (think of sending the breath down to your pelvic floor).
-Exhale slowly through your mouth, letting your pelvic floor soften and release.
-Repeat for a few minutes, focusing on the gentle rise and fall.
If you suffer from pain in your pelvic region or need a little more help to release tension book an appointment with our Women’s Health Physiotherapists. Visit our website hillswomensphysio.com.au or phone or email us for a suitable time 0434 812 616 info@hillswomensphysio.com.au

02/11/2025

is back this November! 🏃🏻‍♀️
in raising funds to support women and families impacted by ovarian cancer. 💙
If you’re taking part, drop the link to your fundraising page below, we’d love to get behind you and cheer you on!

29/10/2025

Your pelvic floor isn’t just about strength - relaxation is just as important, especially during pregnancy.
Why?
•Supports birth prep – A flexible, relaxed pelvic floor can make labour and delivery smoother.
•Reduces tension & pain – Constant tightness can contribute to pelvic pain, tailbone pain, or discomfort with movement.
•Helps bladder & bowel function – A relaxed pelvic floor makes it easier to empty fully and avoid straining.
•Balances strength with softness – Pregnancy is about mobility + adaptability, not just “holding everything in.”
The goal is a pelvic floor that can switch on when you need it and let go when you don’t.
Gentle breathing, stretches, and pelvic floor awareness exercises can all help create this balance.
If you’re unsure how your pelvic floor is working during pregnancy, make a time to see us! Visit our website hillswomensphysio.com.au or phone or email us for a suitable time 0434 812 616 info@hillswomensphysio.com.au

Address

8 Seed Street
Box Hill, NSW
2765

Opening Hours

Monday	8am - 7pm
Tuesday	8am - 7pm
Wednesday	8:30am - 11:30am
Thursday	8am - 7:30pm
Friday	8am - 7pm
Saturday	8am - 12pm
Sunday	9am - 6pm

Telephone

+61434812616

Website

http://www.hillswomensphysio.com.au/

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