Solutions 4 Wellbeing

09/02/2026

We all know moving more makes life better — but it doesn’t have to mean hours at the gym. At Solutions4Wellbeing, I love helping Kiama locals weave simple, effective movement into busy days. Try small swaps: take the stairs, stretch during TV time, set a timer to stand each hour or enjoy a brisk walk along the Kiama Coastal Walk. These little changes add up to big benefits for strength, mobility and injury prevention. Want personalised guidance from our multidisciplinary team (physio, exercise physiology, dietetics)? Click the link to read practical tips and learn how we can support your goals — one small step at a time! 🌊💪🙂

Finding time to move more can feel tricky, right? Between work, family, and everything else, squeezing in exercise might seem like a challenge. But what if I told you that incorporating exercise into your daily life doesn’t have to mean hours at the gym or intense training sessions? It’s all abo...

08/02/2026

Kiama friends — let’s keep moving all year! 🌿💪 Come in for a quick screening, build simple strength habits, and talk nutrition to support your active life. When things don’t improve, we’ll coordinate a multidisciplinary assessment to get you back on track. We’re right here at 18/106 Terralong Street, Kiama NSW — Solutions 4 Wellbeing supports acute, chronic and complex needs with an integrated approach. Ready to take the next step? Book now: https://wix.to/LRcriBE

05/02/2026

Want to move confidently through everyday life in Kiama? Our exercise physiologists at Solutions 4 Wellbeing share a short, scalable routine that targets lifting grandchildren, gardening, and returning to surfing — all with clear progression, load management and monitoring tips. We keep it clinically informed and easy to follow so you build resilience safely and sustainably. Ready to feel stronger for the things you love? Visit https://wix.to/jLCSy7f to learn more or book a consult. 📍18/106 Terralong Street, Kiama NSW 🏄‍♀️🌿💪

04/02/2026

Helping your body recover doesn't have to be complicated — small nutrition tweaks can make a big difference. At Solutions 4 Wellbeing we share three dietetics-backed tips to support tissue healing and boost performance, using foods you can easily find in Kiama. Try adding a protein-rich snack after rehab sessions (think local smoked trout or Greek yoghurt), include colourful veggies like Kiama-grown spinach for vitamin C, and swap ultra-processed snacks for a handful of walnuts or an avo on wholegrain toast to get anti-inflammatory fats. Want the full explanation and easy meal ideas tailored to your rehab plan? Visit our page to learn more and book a consult: https://wix.to/lB7oFBq Have questions about what works for your recovery? Ask below or give us a call — we’re here to help! 💪🌿

03/02/2026

We’re proud to offer coordinated care under one roof in Kiama — physiotherapy, exercise physiology and dietetics working together to get you back to what matters. See measurable wins like less pain and faster return to activity with simpler appointments and consistent plans. Ready to start your recovery journey? Book a consult today: https://wix.to/3qakjjY 🩺💪📍

02/02/2026

Kiama locals — keep moving pain-free with three simple habits backed by our physiotherapists and exercise physiologists! 1) Dynamic warm-up before surfing or walking: hip circles, leg swings and gentle lunges to wake muscles. 2) Load smart: add 1–2 strength moves (squats or single-leg stands) twice weekly to protect knees and ankles. 3) Finish with mobility and breathing: 5 minutes of calf/shoulder stretches and deep breaths to aid recovery. Small changes mean less downtime and more time enjoying Kiama’s beaches and trails. Want personalised tips? We’re here to help — visit https://wix.to/tZSRiqZ 🌊💪🏽

01/02/2026

Kiama weekend warriors — ready to move better and stay injury-free? We’re sharing a simple mobility routine to help surfers, coastal walkers and gardeners enjoy every minute on the coast. 1) Thoracic rotations: improve breathing and shoulder mobility to reduce neck and shoulder strain when paddling or reaching. 2) Hip hinging with banded glute activation: protects your lower back for lifting, bending and deep squats in the surf or garden. 3) Ankle dorsiflexion drills: boost balance and shock absorption for uneven coastal trails and take-offs. Each move targets the tissues and movement patterns we see in clinic — restoring joint range, reloading muscle capacity and retraining movement control. Pair this work with protein-rich meals, anti-inflammatory foods and adequate hydration to speed tissue repair and reduce soreness. Want a personalised plan or hands-on care? At Solutions4Wellbeing we combine physiotherapy, exercise physiology and dietetics under one roof so you can move from prevention tips to tailored treatment easily. Book a consult or learn more: https://wix.to/dyHvxwx What area of your weekend routine would you like help with? 👇🌊🌿

30/01/2026

Kiama friends — want nutrition tips that actually speed recovery and boost energy for your seaside lifestyle? We’ve got three evidence-based tweaks that make a real difference: 1) Prioritise protein after activity to support muscle repair and faster return to movement; 2) Add anti-inflammatory foods like oily fish and colourful veg to reduce soreness and support chronic condition management; 3) Time carbs around physiotherapy to improve stamina and performance during sessions. At Solutions4Wellbeing our dietitians work closely with exercise physiologists so your meal plan and rehab program are coordinated — fewer barriers, clearer progress, better results. Ready to feel stronger on the coast? Book a consult with our dietetics team today: https://wix.to/ciMdOnF

29/01/2026

Ever wondered what integrated rehab actually looks like? At our Kiama clinic we start with a physio assessment, follow with a tailored exercise physiology plan, and finish with practical dietetic advice — all coordinated by our multidisciplinary team. You get individual and group consultations, one clear road map, and faster recovery with fewer setbacks. Not sure where to start? Book a chat with us and we’ll guide you step by step. https://wix.to/xeXxMiH

29/01/2026

Good morning, Kiama! Start your day with three quick movement checks to keep lower back, knees and shoulders feeling their best. 1) Hinge test for your back: stand tall, bend at the hips to touch your toes—keep a soft knee. Our physios use this to spot alignment and give simple cues to protect your spine. 2) Single-leg balance for knees: stand on one foot for 10–20 seconds—use a chair if needed. Our exercise physiologists use this to manage load and build stability safely. 3) Overhead reach for shoulders: lift arms slowly overhead and note any pinching—try a wall slide for an easier option. We tailor modifications for every fitness level. These checks are quick, evidence-based ways to reduce daily aches. Want help progressing beyond prevention to personalised rehab? We’re here for you at 18/106 Terralong Street, Kiama NSW—book online: https://wix.to/78oyhU9 🙌🏼💪🏼🩺

29/01/2026

Fuel your movement with simple, evidence-based nutrition from our Kiama dietitians! Want faster recovery after a coastal walk or better energy for a surf? Try prioritising a protein-rich snack within 30–60 minutes post-activity, swap processed carbs for wholegrain options, and add anti-inflammatory choices like oily fish, leafy greens and turmeric to your meals. These small changes complement your in-clinic therapies and help speed up rehab and performance. Need a personalised plan? Visit us at https://wix.to/GwLyr6l to book a consult.

28/01/2026

We love helping Kiama locals get back to the things they enjoy—fast. At Solutions4Wellbeing our physio, exercise physiologist and dietitian work together under one roof to create a single, coordinated plan. One patient returned to walking the headland in 8 weeks after tailored rehab, strength work and nutrition support. Modern facilities, allied‑health expertise and compassionate care make recovery simpler and clearer. Ready to start your comeback, Kiama? Book a consultation: https://wix.to/PNulOq9