Inner Strength Bayside Physiotherapy & Clinical Exercise, Cheltenham

Inner Strength Bayside Physiotherapy & Clinical Exercise, Cheltenham Physiotherapy treatment for all musculoskeletal concerns. Physio-led Exercise and Group Physiotherapy

Inner Strength Bayside is a dynamic physio clinic in Cheltenham offering Physiotherapy, Cancer Rehabilitation (The Pinc and Steel Programs), Physio-led Exercise (Clinical Pilates), Mums and Bubs Pilates, Pre and Post Natal Care. We provide an effective and personalised Physiotherapy approach to treatment for all musculoskeletal conditions including spinal, sporting injuries and rehabilitation following injury. Call 8555 4099 now or visit our website to make a Physiotherapy appointment or book in for a Physio-led Exercise Assessment!

16/12/2025

Tips for remembering to do pelvic floor exercises: ✅
1. Habit stack! Pick a habit you do everyday (brushing your teeth, eating a meal, showering, etc) and tag your pelvic floor exercises onto the end of it.
2. Set a reminder. Apps are really useful for this, otherwise you can set a reminder/alarm on your phone or write yourself a note!
3. Reward yourself! a goal, eg. Consistently do my exercises 3xday for one week and give yourself a little treat when you complete it.

STRENGTH IN DIVERSITY At Inner Strength Bayside, we are firm believers in exercise for all! Exercise is designed for all...
15/12/2025

STRENGTH IN DIVERSITY

At Inner Strength Bayside, we are firm believers in exercise for all! Exercise is designed for all abilities and we pride ourselves on individualised and effective programs, while fostering connection with our clients.

Thanks to Andrew for pioneering this space and leading team ISB to being a part of the Strength in Diversity Project.

13/12/2025

Stay strong this Christmas with short, effective workouts!
Even during the busy festive season, you can maintain your strength and flexibility by movement at home. Most of our have a few exercises that extend from their 1:1 sessions or group classes, that continue to facilitate the movement gains they’ve made throughout the year! Doing anything is better than nothing and moving in a safe way can help you get the most results! It’s not too late to book a consultation with us if you are in need of a personalised plan, otherwise you can trial this mini circuit for a general movement break!

12/12/2025

🎄 Looking for a simple, affordable Christmas gift that actually helps your body feel better?
Our spikey balls are just $13 and they’re one of the most useful tools we recommend in the clinic every single day.

They’re perfect for releasing:
✨ Tired feet (hello sole relief!)
✨ Tight shoulder muscles
✨ Thoracic stiffness
✨ Lumbar tension
✨ Sore or tight glutes 

They make an ideal:
🎁 Secret Santa gift
🎁 Stocking stuffer
🎁 Kris Kringle pick
🎁 “Just because” present for someone who always has tight muscles.

Pick one up next time you’re in the clinic - or grab a few for friends and family!

Available now in a variety of colours for $13 at Inner Strength Bayside.

11/12/2025

✨Stay strong and maintain mobility wherever you go!✨

Small exercise equipment like exercise bands, small dumbbells, chi balls and foam rollers can help you stay active and maintain your strength, when your normal routine is amiss. We’ve also got them in stock at Inner Strength Bayside, if you need to source them! 

Exercises like standing side leg Lifts with a theraband, standing rows with a theraband and squats are just a few options– perfect for hotel rooms or parks with minimal equipment required.

If you are unsure what exercises are best to keep you moving and strong while you are away, speak with one of our physio's who can set you up with a holiday friendly home program.

Looking for Upper Back Pain Relief in Bayside? ✨ If you’re dealing with upper back or thoracic spine tightness, hands-on...
10/12/2025

Looking for Upper Back Pain Relief in Bayside? ✨

If you’re dealing with upper back or thoracic spine tightness, hands-on physiotherapy can restore your movement and relieve pain fast.
Common signs you need thoracic treatment:
🔹 Tightness between the shoulder blades
🔹 Rib pain when you breathe or twist
🔹 Desk-related stiffness
🔹 Posture fatigue
Our Physios at Inner Strength Bayside use joint mobilisations, soft tissue release and mobility retraining to get you moving again.
Book your appointment today.

Looking for gift ideas this Christmas? 🎄 This wheat bag is a great stocking filler idea!Heat is fantastic therapeuticall...
09/12/2025

Looking for gift ideas this Christmas? 🎄 This wheat bag is a great stocking filler idea!

Heat is fantastic therapeutically for aches and pains including neck, back and tummy pain. Simply heat in the microwave for a couple of minutes and apply the heat for 20-30minutes. These can be reheated again and again!

Pick one up next time you’re in the clinic for $46

08/12/2025

RUNNING WARM UP (SPED UP VERSION!)

A good running warm-up should prepare your body for load, improve movement efficiency and reduce injury risk.

The most effective approach is dynamic and tailored to the individual rather than a generic routine (this is mine + a few more strides and glute activation!)

Focus areas should include:
- Dynamic mobility through hips, ankles and thoracic spine
- Activation of key muscle groups including calves, glutes and core
- Movement preparation that mimics running mechanics

Everyone has different areas that feel “tight” based on training history, workload and biomechanics. Your warm-up should target your specific restrictions while reinforcing good movement patterns.

A well-structured warm-up builds rhythm, alleviates tightness and prepares the body to tolerate impact. Give this a go, or book an assessment via the link in our bio for a more tailored plan.

05/12/2025

Plan ahead and stick to your movement goals this Christmas 🎄
Consider using a calendar to schedule your workouts. Making time for exercise ensures you stay active and prevent injury from creeping back, even during busy holiday celebrations. It only takes a few minutes each day and it’s worth making the time for! 

Here are some ideas for some exercises to do at home. Please consult with your physio for individual variations and stop if you experience any pain.

03/12/2025

✨ Safe prenatal exercise ✨

Moving your body during pregnancy can support mood, strength, sleep and postnatal recovery.
What matters is choosing movements that feel supportive, not stressful.
We guide women to move in ways that feel good in their changing body — using breath, pelvic floor awareness, and gentle strength.
Every pregnancy is different. Listening to your body, and making small adjustments when needed, makes a real difference.

🎁 Bayside Stocking Filler Idea: Heat Patches! 🔥✨ Looking for a practical, feel-good Christmas gift? Our single-use heat ...
03/12/2025

🎁 Bayside Stocking Filler Idea: Heat Patches! 🔥✨
Looking for a practical, feel-good Christmas gift? Our single-use heat patches make the perfect stocking stuffer for anyone dealing with muscle tightness or everyday aches.
Why we love them:
🔥 Instant, long-lasting soothing warmth for 12 hours
💆‍♀️ Helps relax tight, overworked muscles
✨ Perfect for busy days, travel or after exercise
🎄 Affordable, easy, and always appreciated
How to use them:
➡️ Upper back/neck pain: Place the patch across your shoulder blades or base of the neck to ease postural tension.
➡️ Lower back pain: Position the patch on the lumbar area to help soften stiffness and support movement.
➡️ Hip/glute discomfort: Apply to the outer hip or glute to settle tightness from sitting or training.
Pop into Inner Strength Bayside to pick one up and give the gift of warmth and relief this Christmas for $3.50 each ❤️

Struggling to feel your pelvic floor exercises? Try this! 👇🏼Sit on an exercise ball with your knees apart and p***c bone...
02/12/2025

Struggling to feel your pelvic floor exercises?

Try this! 👇🏼
Sit on an exercise ball with your knees apart and p***c bone down on the ball. Contract your pelvic floor muscles and feel your perineum lift up away from the surface of the ball and back down onto the ball as you relax.

Pelvic floor exercises can be a difficult exercise to feel and because of this, it can be hard to know if you are doing them correctly. If you are struggling or unsure and would like more guidance, please make an appointment for a pelvic floor assessment.

Address

101/19 Chandos Street
Cheltenham, VIC
3192

Opening Hours

Monday 8am - 8:30pm
Tuesday 7am - 8:30pm
Wednesday 7:45am - 8:30pm
Thursday 8am - 8pm
Friday 7am - 5pm
Saturday 7:15am - 12pm

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Our Story

InnerStrength of Bayside is a dynamic clinic in Cheltenham offering Physiotherapy, Cancer Rehabilitation (The Pinc and Steel Programs), Physio-led Exercise, Mums and Bubs, Pre and Post Natal Care. We provide an effective and personalised Physiotherapy approach to treatment for all musculoskeletal conditions including spinal and sporting injuries, pregnancy concerns and injury rehabilitation.

Our Physio-led Exercise programs may include exercises delivered on Pilates equipment. Our Physiotherapists work with you to deliver individualised exercise programs within an evidenced-based therapeutic framework. Call 8555 4099 now or click ‘Book online’ to make a Physiotherapy appointment!