Amber Hanrahan Physiotherapist

Amber Hanrahan Physiotherapist Roar Physiotherapy. Women’s Health & Fitness. Pregnancy Pains and Return to Exercise.

07/05/2026

Sometimes all we need is a little perspective shift ✨

And yes..
Absolutely, still a big kid at heart! 🤸🏽‍♀️ 🙃

30/04/2026

I’ve never tried anything like it before! 😻

This was my 5th attempt and the ‘easier’ of the two sides
(cos you gotta even it out, ya know!?!!)

Thanks for the inspo .warrior 🤜🏽🤛🏽

When was the last time time you did something for the first time?

19/04/2026

🛑 STOP doing Rotator cuff exercises with a dumbbell like this!!
(You’re working your biceps more than your rotator cuff) 👀

Here’s the problem 👇🏽
When you hold a dumbbell standing upright
gravity is pushing down.
But your shoulder external rotators
rotate your arm out.

In standing, the resistance is mostly vertical.
The cuff is barely being challenged through rotation.

You are working your muscles still…
but not working the movement you think you are 💭

Instead try:
⭐️ Cable external rotation (as shown in the video)
It provides consistent horizontal resistance

No cable machine? No worries
Replace the cable with a band
⭐️ Band external rotation
With the tension pulling you inward

Or if you only have a dumbbell
⭐️ Side-lying dumbbell external rotation
Gravity now resists rotation properly
(Tbh an old fav of mine that I still often prescribe in clinic!)

Same movement
Better loading
Smarter rehab
Stronger shoulders
💪🏽

Struggling with shoulder pain?
Come to see us at 🦁

❗️This is for educational purposes only and shouldn’t replace individualised assessment & advice!

06/04/2026

Foot-shaped shoes for my family 👣 👟

Not narrow. Not squished.
Not necessarily fashionable!
Just shoes shaped like actual feet.

My family of 4 has been slowly making the shift
and it’s changed the way we buy footwear completely!

Feet aren’t passive (but we force them to be!!)
They’re mobile and full of sensory structures that NEED space and movement to do their job well.

With footwear, I look for 5 x F’s:
1. Foot shaped
2. Fixed to the foot
3. Flat
4. Flexible
5. Feel the ground

And no, we’re not all-or-nothing 🙅🏽‍♀️

You’ll spot a few pairs of Crocs in there 👀
Because sometimes practicality (and pop culture) wins
BUT they still tick a box or two:
Foot-shaped and a lil Flexible

It’s not about perfection or drastic changes.
It’s about giving our feet a chance to FEEL more of what they need, more often.
Slowly, but surely 😊

Here’s some of the brands we’re wearing 👇🏽

au Toey JoeyefootTip Toey Joeys LEX Barefoot Kids Shoes & AdventuresikBOBUX KIDS SHOES of any of these pairs, DM me 💌

So where are you at? 🤓
Would you ever try foot-shaped shoes?
Or are you slowly making the transition too? 🦶🏽

11/03/2026

Grip strength is often the limiting factor in deadlifts, RDLs, rows and heavy pulls. Just when you feel like your posterior chain is done, it could be just your fingers and forearms! 👊🏽

How to use lifting straps:
1. Loop the strap through itself to create a circle (or number 9)
2. Slide your hand through and tighten it around your wrist with the tail towards the thumb.
3. Feed the tail UNDER the bar and wrap it around a few times
4. Roll the bar toward you to create tension
5. Lift the bar (or dumbbells) 🏋🏽‍♀️

Straps connect you to the bar so your grip doesn’t limit your posterior chain strength.

I still program grip work separately, but straps allow you to:
- Load your hinge properly
- Get more out of hypertrophy sets
- Avoid forearm fatigue stealing your reps
- Focus on back mind-muscle engagement

Straps are a tool, not a shortcut! Don’t let anyone tell you otherwise! 🧰

… Stay tuned for part 2, where I’ll explain the difference between wrist straps vs wrist wraps ✌🏽

Clinical Update ✨ My new work hours are Mondays & Fridays with the occasional Wednesday, during school hours.After many ...
23/01/2026

Clinical Update ✨
My new work hours are Mondays & Fridays with the occasional Wednesday, during school hours.

After many years of working predominantly at Cockburn, I’ve moved to our Bibra Lake clinic, located only 12 mins apart 📍

It’s been a lovely change of pace, including treating different clientele from all walks of life 🤰🏽🤱🏽👩‍🦼🧑🏽‍🦯‍➡️🏃🏻‍♂️‍➡️

It absolutely warms my heart when people come back to see me many years (and many kids) later! 💓

Whilst my availability is limited during this season of my life, my cancellation list is very effective. If you can’t find a suitable time online, contact our team with your preferred days & times on 0421833801 📱 I’m lucky to work with an epic team who will also be able to take exceptional care of you 🤗

Wishing YOU great health, happiness & healing in 2026 💪🏽 😁💆🏽‍♀️

13/01/2026

Looking to grow bigger biceps? 💪🏽

🛑 Stop skipping arm day
And start gardening! 👩🏽‍🌾

Step 1: plant a seed and water it 🌱
Step 2: forget about it
😳

Share with us your favourite biceps exercise! 👇🏽👇🏽
And send us your Zuchinni recipes too 🙏🏽

Any Given Sunday V Powerlifting Comp🥇 Under 60kg weight class 9/9 lifts with a total of 350kg (wtf?!!) 🥹😆Squat 112.5kg12...
08/09/2025

Any Given Sunday V Powerlifting Comp

🥇 Under 60kg weight class
9/9 lifts with a total of 350kg (wtf?!!) 🥹😆

Squat
112.5kg
125kg
130kg (+7.5kg PB)

Bench
62.5kg
67.5kg
72.5kg (+2.5kg PB)

Deadlift
125kg
137.5kg
147.5kg (+12.5kg PB)
. 350kg smack bang on! Pretty f@cking happy!!! 🥳

My first ever comp was a novice comp back in 2020 and my total was 270kg back then. I was going to register for the novice again this time around but my coach suggested otherwise.. now I see why! lol

I challenged myself with a weight cut and was strict with my nutrition for the last 3 months. Successful and glad to be eating illegal amounts of butter and Milo again! 🧈 ☕️

6 weeks after injury, stronger than ever and NO BACK PAIN!!!!! 🥳🥳🥳
I guess I’m a baby Powerlifter now?! 🏋🏽‍♀️

So many ppl in my corner to get me here! 💞
Special mention to coach for his elite programming and the PPC team. Thanks to for keeping me moving through injury. And most importantly, thanks to my husband for accepting that I hang out with my bf “Gym” more than him.. 🥹

THANK YOU FOR YOUR SUPPORT!!!! 💛💛💛

💞 World Breastfeeding Week 2025 I breastfed both my children into toddlerhood. Not because it was always easy, but becau...
05/08/2025

💞 World Breastfeeding Week 2025

I breastfed both my children into toddlerhood.
Not because it was always easy, but because I believed deeply in what it gave us:
🤱🏽 A strong start for their health long term
🤱🏽 Wellness & disease prevention for my own health
🤱🏽 A small but powerful way to care for our planet
🤱🏽 The cost savings and convenience

Before my first birth, I prepared by doing workshops and breastfeeding courses (.kristy .thompson.method). But it didn’t fully prepare me for my biggest challenge! With my both journeys, I had a significant oversupply for the first 5-9 months! A challenge we don’t talk about enough. I remember the overwhelm, the stress of my babies choking, unsettled and gassy, the sleepless nights, the endless laundry…
What made all the difference? A skilled lactation consultant (shout out to ) who helped guide me through positions, find strategies that worked for me and my baby, and the reassurance to trust the process. Without her and the team support, I don’t think we would have made it to 2 years of breastfeeding.

However, I want to acknowledge the privilege I had in this journey. I could afford to pay for expert lactation care. I live in Australia, where clean water, available food helped sustain my milk supply.
These shouldn’t be privileges though, they should be the baseline. Quality breastfeeding support MUST be embedded into our standard healthcare system, so every family has access, not just those who can afford it 💔❤️‍🩹

This year’s WBW theme is about building sustainable support systems, because breastfeeding doesn’t just happen on its own. It takes information, knowledge, access and community.

To all the parents navigating this journey: you deserve real support. And to the professionals who offer it, thank you with my whole heart!! 💗

Last month I went to get my pelvic floor assessed again as a preventative measure. I was 20 months postpartum and it was...
29/04/2025

Last month I went to get my pelvic floor assessed again as a preventative measure. I was 20 months postpartum and it was a follow up from my ‘6 week check’.

Good news!

My external measurements (GH + PB) were the same and internally, no pelvic organ prolapse.
Although I still have increased resting tone in my posterior pelvic floor muscles, my pelvic floor strength is the strongest it’s ever been! 💪🏽

Now I can rest assured that I’m not bearing down during all my heavy lifting! 🏋🏽‍♀️

Time to take a breath and relax 🌬️

And as I often say..
⁉️ When in doubt, get it checked out ‼️

I’m happy to answer any questions
As always, my DM’s are open to dive deeper 💌

VULV@ owners.. 📣 LISTEN UP !!! Last week I attended a seminar ‘Vulv@ Skin Conditions’ presented by GP Dr Brodie Thorpe ...
01/04/2025

VULV@ owners.. 📣 LISTEN UP !!!

Last week I attended a seminar ‘Vulv@ Skin Conditions’ presented by GP Dr Brodie Thorpe
I’ll spare you the details of the conditions…
Instead, I’ll share this valuable information with you
👉🏽👉🏽

Take a second to think about WHO taught you how to care for your ‘vulvie’ (as my 1yr old calls it..) 💭

Anything here surprise you?? It’s sensitive skin after all!!!

🔖 Save for later & share with your girlies! 💞

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6164

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