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Tuesday 7am - 7pm Wednesday 7am - 7pm Thursday 7am - 7pm Friday 7am - 7pm Saturday 8am - 12pm

Rebuild Physio

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Australia
Glenelg, SA
Rebuild Physio

Athletic Physio • Online Coaching
👐🏼 Helping rebuild your movement

07/01/2026

Looking to unlock and stabilise your hips? 🙌

Your hips are involved in almost every movement you make. They support walking, running, jumping, bending, and balance. When they’re strong and mobile, movement is efficient and your body is better supported. When they’re weak or stiff, other joints are forced to compensate, most commonly the knees and lower back 🧐

Here are just some exercises that can help to bulletproof your hips:
→ Banded bridge march
→ Banded hip cars
→ Side plank with leg raise
→ Single leg glute bridge
→ 90/90 hip switch

Strong hips = more power, more speed, more control 🙌

SAVE + SHARE if this helps you feel stronger and move better

Dealing with hip pain? Returning to sport after injury? Our physios at Rebuild have your back (and your hips).

Book an assessment via the link in bio

05/01/2026

We can’t wait for 2026 🙌

Huge thank you to our community for the support over the past 3 years, we genuinely couldn’t do this without you.

We’ve been working hard behind the scenes and can’t wait to share what’s coming next…

Stay tuned 👀

03/01/2026

If you haven’t set your fitness goals for 2026, now’s your time! 🎊⁠
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Taking a top ⬆️ down ⬇️ approach to goal setting and rehab can be particularly effective in running, training, and rehab as it allows for a clear vision of your end goal and the steps required to get there.⁠
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If you’re ready to set your fitness goals, try our method below:⁠
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1️⃣ Define Your Ultimate Goal⁠
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Specify your objective—be it a race, PB/PR, rehab completion, or skill mastery. Ensure it’s specific and time-bound, like running a marathon in under 4 hours in six months.⁠
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2️⃣ Establish Milestone Goals⁠
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Create interim goals leading to your ultimate target. For a six-month marathon, set monthly or bimonthly milestones for distances, times, or fitness levels. These act as checkpoints on your journey.⁠
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3️⃣ Develop a Progressive Training Plan⁠
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Develop a detailed plan based on your milestones. Weekly and daily tasks should gradually intensify, aligning with your goals and reducing the risk of injury.⁠
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4️⃣ Incorporate Recovery Measures⁠
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Plan for recovery and setbacks. Integrate rest and contingency plans into your routine. If faced with a setback, adjust training to focus on non-aggravating exercises while still progressing toward your goal.⁠
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5️⃣ Monitor Progress and Reassess Goals⁠
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Regularly monitor progress against milestones. Utilize logs or apps to track sessions. If falling short, reassess your approach—adjust training, address weaknesses, or set more realistic milestones. If ahead, consider a more ambitious ultimate goal.⁠
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📲 SAVE + SHARE if you found this helpful!⁠
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If you’re wanting to kick your fitness goals in 2026 but are carrying a ni**le or injury, Rebuild Online might be for you!⁠
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Enquire online via our link in bio or send us a DM! ⁠🔗⁠
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⁠ #2026

02/01/2026

Find out how 🥳 and ⬇️

📲 SAVE + SHARE if you found this helpful!

If you pain is not going away - book in for a physio assessment to get started today 🔗 at link in bio

07/12/2025

2025 Rebuild Christmas Party! 🎁 🎄

What a great way to celebrate a fantastic year! The team started the day at Side Wood Estate for some wine and games then made their way into the city to eat at delicious Paper Tiger and finished with some drinks at Mothervine.

We are so grateful for this team and we can’t wait to see what 2026 brings! 🥂

17/11/2025

Shoulder pain holding you back? 😥⤵️

Bilateral external rotation is an absolute classic when beginning to rebuild your rotator cuff and scapular stabilisers for people early in their recovery 💪🏼

Try this exercise out and experiment with the range of motion and banded load based on your symptoms and current strength level. 🏋🏻‍♀️

This exercise is a great palace to start, however your rehab should be individualised to your specific injury and structured around your schedule, access to equipment and importantly your goals.

That’s where Rebuild thrives, we are here to help you on your journey. 😄

📲 SAVE + SHARE if you found this helpful!

1:1 Personalised Online Rehab Programs with Physio Support are available at Rebuild. 💻

Book in via link in bio 🔗 or DM to get started today! 💪🏼

13/11/2025

Come along for your next Pilates session 🙌

Rebuild is now offering Physio-Led Pilates sessions. These 45-minute, reformer sessions are perfect for you if you are looking to enhance your overall body mobility and strength whilst coming back from injury. Our qualified physiotherapist and Pilates instructor, Tyra tailors each movement around your injury and pain and makes them specific to your goals.

These one on one, specialised (and fun 🥳) sessions are designed to help you build strength, endurance, and resilience in a supportive environment 🙌

Book in for a session via our link in bio or website to get started. 🔗

Let’s get you moving again! 😄👊

28/10/2025

Try our experiment below ⬇️

Low back pain literature is extensive; however one common theme remains - “bad posture” is poorly linked with experiences of low back pain, especially in comparison to “prolonged” postures (sitting or standing in one position for a long period of time). 😩

“Sit up straight, or you’ll have a bad back” is something I think most of us have heard from our teachers, parents, and other adults for our entire lives. But if you ask them, a lot of them them have had back pain for their lives too!

Really quickly, SQUEEZE your fist for us, now picture holding that fist squeezed for the next 4 hours.

You can imagine when you try and unclench that fist 4 hours later that you’d have a really tough time doing it, so why make your back muscles do that when you’re studying or working?

If you clench your fist again and give it a break every 20 minutes for the next 4 hours, we guarantee it’ll be far more achievable than trying to go four 4 hours straight!

So what can you take from this? You would have heard it again and again, but for good reason, MOVEMENT is MEDICINE and your back needs it.

Do you have low back pain that is stopping you from doing what you love? It might be time for a Rebuild 🙌

Book in for an assessment at our link in bio or visit our website at www.rebuild physio.com.au to get started today 😄

Send this to someone dealing with low back pain at work 📫

26/10/2025

Golfers this one’s for you 🙌

Golf is a highly rotational sport, from this we often see patients who have low back pain as they drive the ball (hopefully down the fairway 😉)

Strengthening your rotational muscles with targeted exercises helps improve stability which can in due time reduce your pain and stiffness.

Golf is hard enough you don’t need to through pain into the mix. 🏌️‍♂️🏌️‍♀️

Low back pain stopping you for hitting the course? Rebuild is here to help. Book in for an assessment to get started today 🔗 at link in bio or visit our website at @ www.rebuildphysio.com.au

Save and share if you found this useful 🙌

23/10/2025

Save this post so the next time you hear it…you can bring it up. ✊🏻

Injury not going away? Rebuild has you covered, book in via our website or link in bio to get started today 🙌

Address

Glenelg, SA

Opening Hours

Tuesday	7am - 7pm
Wednesday	7am - 7pm
Thursday	7am - 7pm
Friday	7am - 7pm
Saturday	8am - 12pm

Website

http://www.rebuildphysio.com.au/

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