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Monday 8am - 7pm Tuesday 8am - 7pm Wednesday 8am - 7pm Thursday 8am - 7pm Friday 8am - 7pm Saturday 8am - 3pm

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Physiofirst Sylvania, 108 Karimbla Road, Miranda (2025)

13/12/2025

Advanced Core Series: The Plank

Looking to level up your core strength? We’re kicking off a new series with one of the most effective foundational exercises: the plank.

A well-performed plank builds strength where it matters most, helping your posture, protecting your spine, improving sporting performance, and supporting everything from lifting weights to carrying groceries.

Muscles Used:
Transversus abdominis (TA): the deepest abdominal muscle acting like a “corset” to stabilise and support the spine and internal organs.
Re**us abdominis: the six-pack muscle helping to maintain trunk control.

Obliques: assist with rotational stability and side-to-side control.
Glutes: keep your hips aligned and stable.
Shoulder stabilisers: support your upper body and prevent sagging through the shoulders.
Why These Muscles Matter:

Developing a strong core is about building a stable, resilient base for your whole body. It is has a number of benefits including:
- Better posture
- Reduced lower back pain
- Improved balance and control
- Safer lifting mechanics
- Improved sport performance

How to Plank:
Start on your forearms, elbows under shoulders.

Step your feet back and create a straight line from head to heels.

Engage your core, pulling your belly button towards your spine.

Press the floor away so your shoulder blades stay wide.

Hold this position, focusing on good form.

Goal: Hold for 60-seconds with good form before progressing.
Progressions:

1. Feet on a ball: Adds instability, demanding more from deep core + shoulder stabilisers.

2. Add a leg lift: Increases glute activation + anti-rotation control.

3. Upper body on a BOSU + feet on a ball: Combined challenge.

24/11/2025

Challenge time!

Mobility isn’t just about how far you can stretch — it’s about how well you can move through that range with 𝐜𝐨𝐧𝐭𝐫𝐨𝐥, 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡, 𝐚𝐧𝐝 𝐬𝐭𝐚𝐛𝐢𝐥𝐢𝐭𝐲. 💪🧘‍♀️

This challenge tests all three! 👇

𝐇𝐨𝐰 𝐭𝐨 𝐝𝐨 𝐢𝐭:
From standing → go into a crossed-legged position → knees → primal squat → stand up — all 𝑤𝑖𝑡ℎ𝑜𝑢𝑡 𝑢𝑠𝑖𝑛𝑔 𝑦𝑜𝑢𝑟 ℎ𝑎𝑛𝑑𝑠! 🙌

Drop in the comments below how you did — we’re curious! 😄

17/11/2025

What is static stretching? 🤔

Static stretching involves holding a muscle in a lengthened position for a sustained period of time (usually 20 seconds or more) to improve flexibility and promote muscle relaxation.

While static stretching has its place, it’s not always appropriate. Here’s when 𝐍𝐎𝐓 to do it:

🚫 𝐀𝐟𝐭𝐞𝐫 𝐚𝐧 𝐚𝐜𝐮𝐭𝐞 𝐢𝐧𝐣𝐮𝐫𝐲
Immediately after an injury (like a muscle strain or ligament sprain), tissues are inflamed and vulnerable. Stretching can worsen damage or delay healing.
➡️ Focus on gentle, pain-free movement and follow your physio’s guidance.

🚫 𝐁𝐞𝐟𝐨𝐫𝐞 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐨𝐫 𝐬𝐩𝐨𝐫𝐭
Holding long stretches before activity can reduce power, speed, and reaction time.
➡️ Instead, use dynamic stretches and sport-specific warm-ups.

✅ 𝐖𝐡𝐞𝐧 𝐢𝐭 𝐢𝐬 𝐮𝐬𝐞𝐟𝐮𝐥:
▪️ After training or sport as part of a cool-down

▪️ In dedicated flexibility sessions

▪️ As part of rehab under guidance

𝐓𝐚𝐤𝐞𝐚𝐰𝐚𝐲: Static stretching isn’t “bad” — it just needs to be used at the right time. Save it for after your session, not before, and avoid it straight after injury. 💪🧘‍♀️

11/11/2025

How well do you know us?

Play through the slides and let us know how many answers you got right in the comments.

Winning prize = bragging rights! 🏆😄

06/11/2025

Proprioception = your body’s ability to sense where it is in space and react quickly without looking.

Why does it matter? Good proprioception improves balance, control, and reaction time, helping reduce the risk of ankle injuries and re-sprains.

In this video we’re adding a sport-specific twist:
⚽ Soccer – single leg balance on a pillow + volley

→ You’ll need a partner for this one! Whilst you’re standing on a pillow, get a friend to toss a ball for you to volley back using the inside of the foot. Variations can include using different parts of the foot or changing the height or speed.

🏐 Netball – single leg balance on a pillow + throw & catch

→ Throw the ball in different directions on the wall to mimic play.

These simple drills challenge your ankle in a dynamic, game-like way so your stability transfers to the court or field.

Great for rehab 𝒂𝒏𝒅 prevention!

27/10/2025

❓What are Shoulder Bursae?

Bursae are small fluid-filled sacs that surround the shoulder joint. Their job is to help your shoulder move smoothly by reducing friction between tendons and bone. When one of these sacs becomes inflamed, it’s called bursitis, and it’s one of the most common causes of shoulder pain.

The Main Shoulder Bursae:
Subacromial bursa
Subdeltoid bursa
Subcoracoid bursa
Subscapularis bursa

The subacromial bursa is the most commonly affected. It sits under the tip of your shoulder blade (acromion) and above the rotator cuff tendons. It cushions movement when you lift, reach or rotate your arm. If the space gets too tight or overloaded, it can become irritated.

Why Does Subacromial Bursitis Happen?

🏊 Repetitive overhead movements (household tasks, swimming, throwing, lifting)
🪑 Rounded shoulders or slouched posture
💪 Weak rotator cuff or shoulder blade stabilisers
📦 Sudden overload or trauma (lifting heavy, falls, accidents)

Common Signs & Symptoms
⚡ Pain at the front or outside of the shoulder
🙆 Pain reaching overhead, out to the side, or behind your back
🌙 Night pain when lying on the sore shoulder
🌀 Stiffness or “catching” sensation
🚫 Reduced range of motion

How Physio Can Help
🤲 Hands-on treatment to relieve pain
🧘 Mobility exercises to free up movement
🏋️ Strengthening for rotator cuff & shoulder blade muscles
❄️ Education on managing inflammation → activity pacing, ice, relative rest
📏 Posture & load advice to protect your shoulder

✅ Step-by-step plan for a safe return to work, sport & daily life

Key Takeaway

Subacromial bursitis is common but treatable. With the right physio care, you can settle the pain, restore movement, and build strength so you can get back to doing what you love.

📞 Need help with shoulder pain? Call us at 02 9544 8444 or book online via Online Bookings - PhysioFirst.

20/10/2025

What is Ankle Proprioception?

Proprioception is your body’s ability to sense where a joint is in space without looking. At the ankle, this “joint awareness” comes from sensors in the ligaments, tendons, and muscles that feed information to your brain to keep you balanced and stable.

Why It Matters for Injury Prevention

⚖️ Balance & Stability: Good proprioception means your ankle muscles can react quickly to stop your foot from rolling too far.

🤕 After Injury: An ankle sprain can “switch off” some of these sensors, slowing down your reflexes.

🔄 Re-Injury Risk: If proprioception isn’t retrained, you’re more likely to keep rolling your ankle (chronic ankle instability).
What the Research Shows

📊 Training ankle proprioception through balance and stability exercises (like standing on one leg, wobble boards, or hopping drills) can reduce the risk of re-spraining your ankle by 30–40%.

Takeaway: Proprioception is your ankle’s “early warning system.” Keeping it sharp with balance training helps you stay stable, recover well, and prevent future injuries.

📞 Need help improving balance and stability? Call us at 02 9544 8444 or book online via Online Bookings - PhysioFirst.

13/10/2025

20 Hours a Year = Better Care For You

We never stop learning, so we can keep helping you!

Did you know? All of our physiotherapists complete at least 20 hours of professional development every year as part of our registration requirements.

We achieve this ongoing education through:

✅ Staying up to date with the latest research and evidence

✅ Online webinars + courses

✅ F2F Workshops

✅ Attending professional conferences

💡 Why? Because we’re committed to making sure you receive the highest quality, evidence-based care every time you visit us.

📞 Need expert care backed by ongoing education? Call us at 02 9544 8444 or book online via Online Bookings - PhysioFirst.

10/10/2025

📢 Changes to Medicare Chronic Condition Plans – What You Need to Know

If you have a chronic medical condition (present for at least 6 months), you may be eligible for up to 5 partially rebated allied health sessions per calendar year under a GP Chronic Condition Management Plan (GPCCMP).

🔄 What’s Changing?

GPCCMP is replacing Chronic Disease Management Plan (CDM) and Enhanced Primary Care Plans (EPC).

📝 A standard referral letter will now replace the old CDM/EPC forms. Your GP will include the health discipline, number of sessions, and relevant medical history in this referral.

📅 Referrals made before 1 July 2025 under CDM or EPC plans will remain valid until either all services have been used, or for 2 years from the date of referral (whichever comes first).
💡 Using Your Plan at PhysioFirst
Our physiotherapists accept GPCCMP referrals. Please note:

✔️ We are not a bulk billing practice, so a gap fee applies.

✔️ You cannot claim both Medicare and private health for the same service.

✔️ Once you’ve used your Medicare sessions, you can switch back to claiming under private health insurance.
📞 If you’d like more information about using your GPCCMP at PhysioFirst, give our team a call on 02 9544 8444 - we’re here to help

08/10/2025

Posture Series Pt. 3 – Gym Strengthening for Scapular Stability 💪🏋️‍♂️

Building strong scapular stabilisers is key for posture, injury prevention & upper body strength. Try these 4 exercises:

1️⃣ Seated Cable Row
Sit upright, chest tall.
Pull handles back, keeping elbows close to sides.
Don’t shrug

➡️ keep shoulders relaxed, pulling shoulder blades down.
10 reps x 2-3 sets

2️⃣ Single Arm Cable Row
Stand tall, slight bend in knees, core tight.
Pull handle back keeping elbow close to body.
Focus on squeezing shoulder blade.
10 reps each arm x 2-3 sets

3️⃣ Straight Arm Cable Pulldown
Arms straight, pull bar down to hips.
Keep core tight, avoid arching your back.
10 reps x 2-3 sets

➡️ Progression: Hinge forward at hips for greater working range.

4️⃣ Forearm Plank
Elbows under shoulders.
Keep body in a straight line.

Engage core + squeeze shoulder blades gently.

Hold 20-40 secs x 2–3 times.

💡 Tip: If holding on your toes is too challenging, start in a modified position, resting your knees on the floor.

Keep movements controlled. Quality > weight. ✅

Add into your gym routine to support better posture & stronger shoulders!

Have you tried these moves yet? Save this post for your next gym session & let us know how your shoulders feel after! 🔥

📞 Want expert guidance? Call us at 02 9544 8444 or book online via Online Bookings – PhysioFirst.

24/09/2025

🔥 Quick Fire Qs with Niki 🔥

Time to get to know our clinic manager a little better — 3 questions, no time to think!

💬 Favourite footy team?
When at work I have to follow the Raiders of course 😆

💬 If you weren’t in your current role, what would you be?
A teacher, but would love to do sports nutrition too!

💬 Pineapple on pizza – yay or nay?
Yay! Sorry Con, 2 against 1 🍍😋

📞 Want to meet the team? Call us at 02 9544 8444 or book online via Online Bookings – PhysioFirst.

Physiofirst Sylvania

13/12/2025

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17/11/2025

11/11/2025

06/11/2025

27/10/2025

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10/10/2025

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24/09/2025

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Monday	8am - 7pm
Tuesday	8am - 7pm
Wednesday	8am - 7pm
Thursday	8am - 7pm
Friday	8am - 7pm
Saturday	8am - 3pm