Coastal Physiotherapy

24/10/2025

Condition of the Month - Osteoporosis
Osteoporosis is a bone disease where bones lose density and become porous, leading to increased fragility and a higher risk of fractures, often with minimal trauma. Here is a good read to find out more.
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/osteoporosis

21/10/2025

Progressing Weights at the Gym 🏋️
Many gym-goers aim to increase their weights as they improve. But when is the right time? Here is a good read to find out more.

To make your muscles grow, you need to keep increasing their load. But there are different ways to do this.

07/10/2025

Osteoporosis and Exercise
Poor bone health affects many Australians and raises fracture risk with age. Exercise may help improve bone health. Here is a good read to find out more.

The "silent disease" of osteoporosis is expected to lead to one fracture in Australia every 30 seconds by 2033. We talked to experts about how to keep your bones healthy for as long as possible.

03/10/2025

Exercise of the week - Chair Presses
A gentle exercise that targets the shoulder muscles.
Action: Push through your arms to lift your hips off the chair.
If you are unsure whether this exercise is right for you, please ask your friendly physio 😀

01/10/2025

Sprinting while Jogging 🦵
Running boosts health by preventing disease, supporting mental well-being, and strengthening the heart. Including sprints in your jog can amplify these benefits. Here is a good read to find out more.

Interval running can provide all the health benefits of a run but in a fraction of the time.

23/09/2025

Mini Bouts of Exercises
Also known as microdosing exercise are brief sessions of activity lasting less than five minutes performed several times throughout the day have been demonstrated to offer significant health benefits. Here is a good read to find out more.

Not all of us can find time for a long gym workout or a run. But do small bursts of activity have the same effect?

19/09/2025

Exercise of the Week - Wall Angels 💪
A gentle way to mobilise your shoulder girdle muscles and joints.
Action: Stand with your back against a wall and slowly move your arms up and down.
If you are unsure whether this exercise is right for you, please ask your friendly physio 😀

12/09/2025

Exercise of the Week: Grip Strength
This exercise is designed to enhance the strength of the wrist, fingers, and forearm muscles.
Action: Using either a ball or a rolled towel, gradually squeeze the object to engage the targeted muscle groups.
If you are unsure whether this exercise is right for you, please ask your friendly physio 😀

02/09/2025

DOMS and exercise
DOMS (Delayed Onset Muscle Soreness) is the common soreness felt after exercise. Is it okay to work out while experiencing DOMS? Here is a good read to find out more.

You may feel sore or stiff if you haven’t exercised for a while, or you’re trying something new or more intense.

26/08/2025

Weightlifting and Bone Density
Bone density becomes increasingly important with age. While high-impact exercise is known to support bone density, weightlifting also has positive effects. Here is a good read to find out more.

Bone density is strongly linked to your risk of a fracture.

22/08/2025

Exercised of the week - Bulgarian Split Squat 🦵
This effective squat variation targets the muscles of the thigh.
Action: With one leg elevated and resting on a bench behind you, execute a controlled squat using the supporting leg.
If you are unsure whether this exercise is right for you, please ask your friendly physio 😀

15/08/2025

Exercise of the Week - Side Plank with Leg Lifts 🦵
A more advanced side plank to strengthen lower back and hip muscles.
Action: From a side plank, slowly raise and lower your top leg.
If you are unsure whether this exercise is right for you, please ask your friendly physio 😀