What are the opening hours?

Tuesday 4pm - 7pm Wednesday 9:30am - 7pm Thursday 9am - 7pm Friday 9am - 6pm Saturday 8am - 12pm

https://liberatephysiotherapy.com.au/

Liberate Physiotherapy, Shop 1/98 Starkey Street, Killarney Heights (2025)

15/10/2025

You've been doing Kegels WRONG this entire time, and it's not your fault…🚨

Your pelvic floor is NOT your glutes… stop making this mistake.

Here's what I see constantly: women are told to "do their Kegels," but instead of actually activating the pelvic floor, they clench their bum cheeks or tighten their stomach. That's not training the pelvic floor AT ALL.

Let me be clear:

The pelvic floor is a sling of muscles INSIDE your pelvis. When you squeeze correctly, it should feel like a gentle lift from the inside - not a butt squeeze, not holding your breath, and definitely not bracing your abs.

And here's the kicker…

If you only clench the wrong muscles, you're not protecting your bladder, bowel, or s*xual health. You're just overworking areas that don't need it while the muscles that actually matter stay weak and dysfunctional.

I'm Diana, a PhD-trained pelvic floor physiotherapist, and I teach women the right way to connect with their pelvic floor - so they can stop leaking, reduce pain, and actually feel confident in their bodies again.

Quick check: When you "do a Kegel," what do you feel moving first, your pelvic floor or your butt? 👇

14/10/2025

These 5 "helpful" s*x tips are actually DESTROYING your pelvic floor - and doctors keep recommending them…👀

🚩 "Just use more l**e"
Lubrication masks the problem, it doesn't fix it. If your tissues are tense, dry, or inflamed, l**e is a band-aid on a bullet wound. You need to address WHY pe*******on hurts, not just make it slide easier.

🚩 "Have a glass of wine to relax"
Alcohol doesn't relax your pelvic floor muscles - it numbs your brain's ability to feel pain signals. You're still damaging tight tissues, you just can't feel it happening. This makes things worse long-term.

🚩 "Just push through it, it gets better"
NO. Pain during s*x is your body's alarm system screaming STOP. Pushing through pain creates more muscle tension, more fear response, and more dysfunction. You're literally training your body that s*x = danger.

🚩 "Do more Kegels to tighten up"
If you have pain with pe*******on, your pelvic floor is likely ALREADY too tight. More squeezing creates more tension, more trigger points, and guess what? More pain. You need release work, not strengthening.

🚩 "It's all in your head, just relax"
This is gaslighting disguised as advice. Your pain is REAL. Your tight muscles are REAL. Your tissue sensitivity is REAL. Telling someone to "relax" doesn't fix dysfunctional muscles or hormonal tissue changes.

Here's what actually helps:
Pelvic floor physiotherapy that addresses muscle tension, breathing coordination, tissue health, and proper release techniques. Not generic advice from people who don't understand pelvic anatomy.

I'm Diana, a PhD-trained pelvic floor physiotherapist, and I'm here to give you evidence-based solutions that actually work - not harmful myths that make you suffer longer.

Comment PELVIC to get my free pelvic health guide 🔥

*x *xualhealth *xeducation *x

13/10/2025

Most women have NO IDEA what healthy bowel function actually looks like… 💩

We normalize constipation, straining, and discomfort because "that's just how it is" - but your bowel health directly impacts your pelvic floor.

Normal Bowel Physiology 🧘‍♀️

✅1–3 comfortable bowel movements per day
✅Easy to pass without straining
✅Soft, formed stool (like type 3–4 on the Bristol Chart)
✅No pain, bleeding, or urgency
✅No need to push or brace your core
✅Feeling of full emptiness after going

If you're experiencing:

🚩Chronic constipation or straining
🚩Incomplete emptying
🚩Having to push or hold your breath
🚩Pain or bleeding

Your pelvic floor is suffering. Chronic straining weakens support structures, worsens prolapse symptoms, and creates pelvic floor dysfunction.

I help women understand the connection between bowel health and pelvic floor function, teaching proper toileting posture, breathing techniques, and strategies to restore normal function without damage.

Comment PELVIC to get my free pelvic health guide 🔥

11/10/2025

I'm about to change everything you thought you knew about period pain…🤯

What if your period pain isn't hormones… but your pelvic floor?

Mind-blowing truth: A lot of what we blame on "bad periods" is actually coming from dysfunctional pelvic floor muscles.

Here's how to tell the difference:

Hormonal period pain feels like:

- Dull, cramping ache in your lower abdomen
- Comes in waves with your cycle
- Responds to heat and anti-inflammatories
- Radiates to your lower back

Pelvic floor pain feels like:

- Sharp, stabbing sensations in your va**na or re**um
- Electric shock-like pains that make you freeze
- Doesn't follow your typical cycle pattern
- Gets worse with sitting, standing, or certain positions
- Doesn't improve with typical period pain relief

What's happening: Chronic period pain creates tension in your pelvic floor muscles. Over months and years, these muscles develop trigger points and spasms that create their own pain cycle - completely separate from your uterine contractions.

As a pelvic floor physiotherapist, I can assess whether your period pain is coming from your uterus, your pelvic floor, or both - and create a treatment plan that actually addresses the root cause, comment PELVIC to get free access to my free pelvic guide 💓

10/10/2025

This is why intimacy hurts (and how to fix it)... 💔

If pe*******on feels like hitting a wall, burns, or causes sharp pain - your pelvic floor muscles are likely holding too much tension.

Here's what's actually happening:

Your pelvic floor creates a "closed door" when it's tight or in spasm. No amount of foreplay or l**e will fix a muscular problem - you need to teach those muscles to release and relax.

The 3 exercises I'm showing you:

1️⃣ Child's Pose - Gently stretches your pelvic floor and lower back, creating space and releasing tension
2️⃣ Happy Baby - Opens your hips and allows your pelvic floor to fully relax in a supported position
3️⃣ Inverted Hip Abduction - Targets inner thigh and pelvic floor tension while gravity helps muscles release

These exercises work by:
✨ Releasing tension in your pelvic floor
✨ Increasing blood flow to pelvic tissues
✨ Teaching your body it's safe to relax
✨ Improving flexibility for comfortable pe*******on

Important: Go slow and breathe deeply through each movement. This isn't about forcing anything - it's about creating space and safety in your body.

I help women reclaim their bodies through evidence-based pelvic floor therapy.

Comment PELVIC for your complete pelvic floor exercise guide 💓

*x *xualhealth

09/10/2025

Menopause doesn't just change your hormones… it can make intimacy suddenly painful. But here's the part most women are never told…💔

When estrogen drops, the tissues of your va**na and pelvic floor lose moisture and thickness. That dryness and thinning create friction, and your body's natural response is for the pelvic floor muscles to tighten up to protect you. The more they tense, the more painful intimacy becomes.

But here's the key: Painful s*x isn't solved by just adding l**e or doing more Kegels. In fact, Kegels can sometimes make it worse because you're strengthening muscles that are already too tight 😳

The solution is learning how to:
✅ Release those overactive muscles
✅ Retrain your pelvic floor to relax
✅ Support tissue health with the right movement and breathwork
✅ Know when you need medical guidance

I help women connect these dots, so they can feel confident in their bodies again, enjoy intimacy without pain, and actually understand what's happening instead of just guessing 💪

Are you dealing with painful intimacy that started with menopause? 👇

*xualwellness

08/10/2025

Imagine laughing without crossing your legs first... 🎉

No more leaking when you laugh because your pelvic floor is now strong from doing breathwork and proper pelvic exercises like this.

Most women think bladder leaks mean they need to do MORE Kegels. But if you're still leaking despite doing them religiously, you're missing the most important part, your BREATH.

Here's why breathwork changes everything:
Your diaphragm and pelvic floor work together like a piston. When you breathe properly, they coordinate perfectly. When you hold your breath or breathe shallowly, your pelvic floor can't respond fast enough to pressure (like a sneeze or laugh).

What this exercise does:
✨ Coordinates breathing with pelvic floor activation
✨ Teaches your muscles to respond QUICKLY (that's when leaks happen!)
✨ Builds functional strength, not just isolated squeezes
✨ Works on the exhale - when your pelvic floor naturally lifts

The game-changer:
Quality over quantity. One properly coordinated contraction with breath is worth 100 random Kegels.
Think: Exhale = lift and engage. Inhale = soften and release. Your body already knows this pattern - you just need to reconnect with it!

I help women reclaim their bodies through evidence-based pelvic floor therapy. Comment PELVIC for your complete pelvic floor exercise guide 💓

07/10/2025

If Kegels make your symptoms worse, your pelvic floor is probably too tight... 😳

Most women think they need to STRENGTHEN their pelvic floor, but if you have pain with s*x, constipation, urgency, or feel like you "can't fully empty" - your muscles might be holding too much tension.

Signs your pelvic floor is too tight:
🚨 Pain during intimacy
🚨 Difficulty starting to p*e
🚨 Feeling of incomplete emptying
🚨 Constipation despite fiber and water
🚨 Tailbone or pelvic pain
🚨 Kegels make symptoms worse

Why relaxation exercises work:
Tight pelvic floor muscles can't contract properly when they're already clenched. It's like trying to jump when you're already on your tiptoes - there's nowhere to go!

These gentle stretches and breathing techniques tell your nervous system it's safe to let go. They increase blood flow, reduce pain, and restore proper function.

I help women reclaim their bodies through evidence-based pelvic floor therapy, comment PELVIC for your complete pelvic floor exercise guide 💓

*x

06/10/2025

The stretches I recommend most for chronic pelvic pain focus on releasing hip tension, mobilizing your spine, and teaching your pelvic floor to relax instead of guard…👀

These aren't about forcing flexibility - they're about gentle release work that addresses the root cause of pelvic tension.

Hold each stretch for 60 seconds, breathe deeply into the tension, and focus on letting go rather than pushing harder 💪

Pain means stop, stretching should feel relieving, not painful 🩺

I help women reclaim their bodies through evidence-based pelvic floor therapy, comment PELVIC for your complete pelvic floor exercise guide 💓

04/10/2025

Your doctor won't tell you this, but these exercises will get things moving... 💩

Constipation isn't just uncomfortable - it's wreaking havoc on your pelvic floor, causing bloating, leaks, and even prolapse symptoms.

Here's what most people don't realize:
Your bowel and pelvic floor are best friends - when one's struggling, the other suffers too. Chronic straining weakens your pelvic floor muscles and can lead to prolapse, hemorrhoids, and bladder problems.

The exercises I'm showing you work because they:
✨ Massage your intestines naturally
✨ Stimulate peristalsis (the waves that move things through)
✨ Open up your pelvic floor for easier passage
✨ Align your colon in the optimal position
✨ Get your whole system working together

Pro tips to make them work even better:
✅ Do these in the morning before breakfast
✅ Stay hydrated - water is KEY!
✅ Elevate your feet on the toilet
✅ Never strain - let movement do the work

Your bowels should move easily and regularly without force. If they don't, your body is asking for help.

I help women reclaim their bodies through evidence-based pelvic floor therapy, comment PELVIC for your complete pelvic floor exercise guide 💓

03/10/2025

The moment you realize your pelvic floor isn't just "down there", it's literally everywhere in your life...

When your pelvic floor shows up in every aspect of your life:
✅ Your bladder
✅ Your bowel
✅ Your intimacy
✅ Your confidence
✅ Your ability to exercise
✅ Your ability to enjoy s*x
✅ Your ability to laugh without leaking
✅ Your energy
✅ Your mood
✅ Your daily freedom

The ripple effect most women don't realize: When your pelvic floor isn't functioning properly, it doesn't just affect bathroom trips. It changes how you move through the world, what activities you avoid, how you feel about your body, and even your relationships.

What happens when it's working well:
You don't think about it. You laugh freely, exercise confidently, enjoy intimacy without pain, and move through your day without bathroom anxiety or physical limitations🌟

What happens when it's not:
Every aspect of your life requires planning, accommodation, or avoidance. Your world gets smaller as you work around dysfunction instead of addressing it.

Comment PELVIC for your complete pelvic floor exercise guide 💓

02/10/2025

That constant heaviness in your pelvis isn’t “just age.” It’s one of the most common, and most misunderstood, signs of pelvic organ prolapse…

Here’s what’s really happening:

👉 Over time, the pelvic floor muscles can weaken from childbirth, menopause, chronic constipation, or years of lifting and straining.
👉 When those muscles can’t fully support your organs, you may feel pressure, a dragging sensation, or even notice a bulge.
👉 Leaks when coughing, sneezing, or exercising are also a red flag.

Prolapse doesn’t have to stop you from living fully. With targeted pelvic floor physiotherapy, you can:

✔️ Retrain the muscles with correct exercise and breathing techniques
✔️ Relieve pressure by adjusting posture and daily habits
✔️ Feel confident moving your body without fear of worsening symptoms

Comment PELVIC and I’ll send you my complete pelvic floor exercise guide, your step-by-step starting point to reclaim strength, control, and confidence 💓

Liberate Physiotherapy

15/10/2025

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11/10/2025

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Tuesday	4pm - 7pm
Wednesday	9:30am - 7pm
Thursday	9am - 7pm
Friday	9am - 6pm
Saturday	8am - 12pm