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Female First Physiotherapy

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Kilmore, VIC
Female First Physiotherapy

Women's Health & Continence Physiotherapy

Book Now: https://female-first-physiotherapy.au2.cliniko.com/bookings

09/05/2026

Mother's Day can bring with it a whirlwind of emotions;
Pride, grief, joy, sadness, excitement, resentment, frustration, hope, anticipation.

However you are feeling today, we hope you are feeling the love and support around you.

Big love to my mum, who passed on her love of learning, fierce feminism and zest for bright clothing.

To my gorgeous boy who made me a mum, boy oh boy what a ride! I've said it before and will say it again, you are by far my greatest challenge but best and proudest achievement. I can't wait for my Mother's Day Stall delights and handmade card.

To my sisters, partner, parents and friends who support me in this journey of motherhood - couldn't have done it without you!

Love to all
x

05/05/2026

It takes a bit of "professional bravery" to admit this, but here it is: I don’t do my “kegels”.
At least, not the way you might think.

As a pelvic health physio, you won't find me sitting at red lights or standing in line at the grocery store doing 50 isolated "squeeze and lifts."

Here is why—and why I focus on functional movement instead.

Why "Sets and Reps" Aren't Everything...
Isolated pelvic floor exercises have their place (especially in early rehab!), but the pelvic floor muscles are also part of a dynamic system designed to react automatically when you move, breathe, and live your life.

Once you have the foundations of pelvic floor strength and co-ordination down pat it’s important to train them functionally.

Practice;

- Exhaling on Effort: Especially during abdominal and strength based exercises, practice exhaling as you complete the ‘exertion’ part of the movement. For example; exhale as you come up into an abdominal crunch and inhale as you release it. This primes the pelvic floor for automatic activation.

- Glute Strength: Strong glutes provide the "anchor" for a happy pelvic floor. They also assist the pelvic floor in force absorption during impact exercises.

- Mindful Relaxation: Just as important as the "squeeze" is the ability to fully let go. Ensure you have completely released the pelvic floor before contracting again. Child’s pose and happy baby stretches are wonderful for pelvic floor lengthening if you are prone to tension in this area.

In saying this, as I near my 40’s I am very mindful of natural age related muscle changes so incorporating more isolated and functional pelvic floor exercises into my weekly exercise regimen is on the cards. Remember it is easier to maintain good muscle tone and strength than it is to rebuild.

21/04/2026

The Myth: "Pelvic pain is just a normal part of being pregnant."

The Reality: It’s common (affecting up to 1 in 5 women), but it is not something you should have to simply "endure."

Please know that help is available. Pelvic health physiotherapy can offer real solutions to keep you active and comfortable throughout your pregnancy.

02/04/2026

Please note: Shea is on leave from 3/4 to 27/4 (her longest break since maternity leave!)

While Shea is away:
Our lovely new team member, Olivia, will be popping in one day a week to assist with bookings and general enquiries.

Please be patient with us during this time—we will be working hard to get back to everyone as quickly as possible!

Planning your visit:
Shea’s diary is currently fully booked for several weeks following her return on the 27th of April.
Need an urgent appointment? Please let us know when you make your booking and we will place you on our cancellation wait-list to get you seen as soon as an opening appears.

Shea looks forward to seeing you all upon her return feeling re-energised and with a tummy full of banh mi and pho!

24/03/2026

The baby friendly postpartum exercise class designed to rehab you from pregnancy / birth under the guidance of a Women's Health Physiotherapy is back in term 2 and limited spots remain.

The details;
8 week term commencing Tuesday 28th of April.
9:15 - 10:15am
@ Stepping Stones Medical Centre, Kilmore

Limited spots remaining so please get in touch to register your interest via 0493 075 709 or admin@femalefirstphysiotherapy.com.au

19/03/2026

🏃‍♀️ The "6-Week Clearance" Myth:

A 6-week postpartum checkup is primarily concerned with tissue healing (organ position, incision healing, and clearing you for intimacy) and that's if it's a thorough check. It is not a functional assessment. It doesn't assess for pelvic floor muscle strength, co-ordination and endurance. It doesn't review your lower body strength, core strength and overall stability. It doesn't assess your body's readiness for impact.

Our goal: We don't want you to just run; we want you to keep running without the need to pause or stop due to injury or dysfunction.

If you are looking at returning to higher level exercise please consider booking in a thorough postpartum assessment with your local Pelvic Health expert.

16/03/2026

It’s a habit most of us picked up as kids: "We’re leaving the house, go try to p*e just in case!"

While it feels like a smart idea at the time, doing it constantly can affect your bladder's signaling system. Over time you can reduce your bladder's comfort zone so it will scream 'URGENCY' at signficiant smaller volumes resulting in an increase in the amount of trips to the toilet per day.

How to break it?
Challenge the habit. Before leaving the house, ask yourself;
Do I really need to go?
Is there access to a toilet where I'm going?
Can I hold on until I reach my destination?

Don't get me wrong, at times just in case wees are warranted. For example, you haven't been to the toilet for a couple of hours and about to head off on a road trip or about to head into a 2 hour movie.... go for it! Just don't let it become a regular ritual.

Already trapped in this habit and struggling to see a way out?
Pelvic Health Physio can help! The bladder is a muscle so like the pelvic floor it can be retrained with an array of strategies. Remember, it's never too late.

11/03/2026

You know the drill—a little leak when you laugh at a joke, sneeze unexpectedly, or try to crush a workout. We’ve been told it’s just a "part of motherhood" or "getting older," but here’s the truth:

Just because it’s common doesn't mean it has to be your "normal."

Why It Happens
Stress incontinence occurs when physical movement or activity puts pressure (stress) on your bladder and the urethra fails to remain closed under this pressure. This is usually as a result of pelvic floor weakness.

The Good News
You don't have to just "deal with it" or rely on pads forever. Your pelvic floor is a group of muscles, and like any other muscle, it can be trained and strengthened.

Let's stop confusing 'frequent' with 'fine'.

07/03/2026

Happy IWD to all the incredible women and girls in my life!

Every day I'm reminded of the strength and resilience us women have AND also reminded of the importance of highlighting our vulnerability and need for support.

Here's to prioritising ourselves in one way or another this year and recognising that taking care of ourselves isn't selfish - it's essential! Something, I personally am striving to practice what I preach this year.

Cheers to us ladies! 💕

04/03/2026

Meet Olivia! 🌟

We have a new friendly face joining the Female First team!

While Olivia will primarily be working her magic behind the scenes to keep the clinic running smoothly, she’s also eager to greet you at the reception desk and help you with your enquiries when she's in the clinic.

We are so excited to have her expertise on board to help us provide the best possible experience for our community. Next time you're in the clinic or on the phone, be sure to say hi! 👋

02/03/2026

Introducing our new series: Common but Not Normal.

A series where we talk about what most people whisper about and learn what IS normal and therefore what is abnormal when it comes to all things Women's & Pelvic Health.

It's time we stop normalising issues that commonly affect women's lives and offer support and a safe space and demand better for our bodies and lives.

Address

1/19 Bourke Street
Kilmore, VIC
3764

Opening Hours

Monday	9am - 5pm
Tuesday	10am - 7:30pm
Friday	9am - 4pm

Website

http://www.femalefirstphysiotherapy.com.au/

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