Inner Strength Bayside Physiotherapy & Clinical Exercise, Cheltenham

07/05/2026

With Osteoporosis, it’s not about avoiding movement, it’s about moving well.
During Osteoporosis Awareness and Prevention Month this May, we’re also running Osteoporosis Week at our clinic from 4-9th May to support awareness and prevention 💪
A key tip: how you lift matters.
Bending and twisting your back under load can increase strain on your spine, but small technique changes can make lifting much safer.
Strength training also plays an important role here. Building muscle helps support your bones and joints, and places the right kind of load through your bones to help keep them strong.
A physio can help you learn safer movement strategies and build a personalised strengthening program suited to you, so you can move confidently and reduce your risk of injury in everyday life.
We can help you feel more confident with movement, not fearful of it.
In our classes, we focus on:
✔️ Safe lifting and movement techniques
✔️ Building strength to support your spine
✔️ Gradual, appropriate loading for bone health
✔️ Avoiding high-risk positions
👉 Unsure about your lifting technique or where to start? Book a session with our physios or learn more in our clinical exercise classes. Booking link in bio or call us on 8555 4099.

06/05/2026

Bone strength needs a little impact.
During Osteoporosis Awareness and Prevention Month this May, we’re also running Osteoporosis Week at our clinic from 4-9th May to support awareness and prevention 💪
Adding safe, low-level impact exercises at home can help stimulate bone growth and reduce fracture risk.
When your bones experience gentle impact (like stepping or small hops), it creates a small, healthy stress that signals them to rebuild and stay strong over time.
The good news? You don’t need a gym. Simple movements like stepping, gentle heel drops, or small hops can make a real difference when done consistently.
Stronger bones = better support = more confidence in everyday movement.
In our classes, we focus on:
✔️ Safe, gradual introduction to impact
✔️ Building strength to support your bones
✔️ Improving balance and confidence
✔️ Avoiding unnecessary risk
👉 Not sure where to start? Our physios can guide you safely. Book a consultation today, booking link in bio or call us on 8555 4099.

06/05/2026

Are you suffering from pain on the outside of your hip? You’re not alone — and there are simple ways to help manage it 🙌
1. Avoid aggravating positions
Try not to sit with your legs crossed or “hang” on one hip when standing. When sleeping, lie on your back or place a pillow between your knees if you’re on your side to reduce pressure on the hip.
2. Build hip strength (the right way)
Targeted strengthening of your glutes can really help — but it needs to be the right exercises and progressed appropriately. Too much too soon can flare things up, so individualised guidance is key.
3. Manage your load
Sudden increases in walking, running, or stairs can aggravate symptoms. Aim for consistency and gradual progression rather than pushing through pain.
If your hip pain isn’t settling, the right physio support can make all the difference 💙
📞 Call us on 8555 4099 to get started

01/05/2026

💪 Rebuilding strength after injury is one of the most rewarding journeys and the reformer is one of our favourite tools to help you get there.

Once you're past the acute stage of recovery, progressive arm strengthening is a key part of getting back to doing the things you love - whether that's lifting, swimming, playing with your kids, or simply moving pain-free.

At Inner Strength Bayside, our Clinical Pilates sessions are guided by qualified Physios who know exactly how and when to load your body for the best results.

Every exercise is chosen with purpose. Every progression is earned. 💪✨

If you're ready to take the next step in your recovery, we'd love to be part of your journey.

📍 Based in Bayside | Book your initial assessment via the link in bio.

30/04/2026

29/04/2026

Bayside, it’s time to say goodbye to that nagging mid back pain 👋

Feeling stiff, tight, or uncomfortable through your mid back? At Inner Strength Bayside, we’re all about helping you move freely, feel stronger, and get back to doing what you love—without pain holding you back.

🔥 Targeted, hands-on treatment
💪 Tailored rehab plans that actually work
⚡ Expert advice to keep pain away for good

Whether it’s from long desk days, training, or everyday life—we’ve got the tools to get you sorted.

Ready to feel the difference?

📍 Cheltenham
📞 Book now and start moving better today

27/04/2026

PREGNANCY EXERCISES!

It can be confusing - where to start, what’s safe. But moving is so important, if you can. Cait takes us through two different exercises with expert cueing to get the most out of it at home.

For specialised advice, follow the link in our bio or call 8555 4099 to book a consult with our Women’s Health trained Physiotherapists.

23/04/2026

We’re excited to introduce our Tuesday 4:15pm Clinical Pilates class with Caitlin.

At Inner Strength Bayside every client begins with a 1:1 physiotherapy assessment and additional 1:1 appointments so your program is tailored specifically to your body, goals, and any injuries.

✔️ Physio-led
✔️ Individualised programs
✔️ Small group setting
✔️ Suitable for all levels

Perfect if you’re managing pain, returning from injury, or wanting a safe and effective way to build strength.

Spots are limited — book your initial assessment to get started.

22/04/2026

Knee pain or knee osteoarthritis slowing you down? You don’t have to just “put up with it.”
Our GLAD Program is an evidence-based approach designed to help reduce pain, improve strength, and get you moving with confidence again. 💪🏻
Through targeted exercises and education, we tailor the program to suit your knees, your goals, and your lifestyle — so you can get back to doing what you enjoy.
✨ Improve strength & stability
✨ Reduce pain and stiffness
✨ Build confidence in your movement
If your knees have been holding you back, this could be the step forward you’ve been looking for.
📞 Call us on 8555 4099 to learn more or book your initial assessment

20/04/2026

Diaphragmatic breathing is important for your pelvic floor.

Your diaphragm and pelvic floor move together with every breath 🫁
As you inhale, the diaphragm moves down to allow your lungs to expand, and your pelvic floor gently descends with it. As you exhale, both move back up again as pressure reduces.

This means your pelvic floor should move with your breath, not stay tense. Many of us default to shallow chest breathing when we’re stressed, in pain, or just moving through busy lives. If this becomes your usual pattern at rest, it can contribute to pelvic floor tension.

This is why diaphragmatic breathing can be such an important part of helping the pelvic floor relax and function well

Take a moment to pause. 🧘🏼‍♀️
Slow your breath, expand your ribs, and let your belly soften and gently rise as you inhale.
It should feel effortless, not forced 🤍

20/04/2026

HIP AND KNEE STRENGTH

Hugely important. And results, like anything, from slow and steady progress over time. This is a great one for runners - as it challenges the whole chain, particularly once a weight is added to the other hand.

A good starting point is ~3x8 reps, with progression from there.