SquareOne Women's Health

SquareOne Women's Health We provide personalized, compassionate support to help you feel your best.

Our team of expert physiotherapists is dedicated to empowering women at every stage of life, from pregnancy and postpartum care to managing pelvic health, menopause, and beyond. SquareOne Women's Health can assist with postnatal recovery, pelvic floor strengthening, urge and stress incontinence, urinary frequency, prolapse, pelvic pain and overactive bladder.

24/03/2026

Such a special morning at the Warringah Women’s Only Triathlon this weekend. We copped one big downpour early, but the sun came out not long after and left us with some pretty incredible rainbows to finish the day 🌈⁠
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The atmosphere was unreal. So many women backing each other, pushing their limits, and just giving it a crack. From first-timers to experienced triathletes, it was all about showing up, having a go, and celebrating what your body can do.⁠
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We love being part of events like this, it’s always a powerful reminder of what happens when women support women.⁠
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Are you interested in doing a triathlon? Let us know in the comments! 💛

🌊🚴‍♀️👟 Ladies come join in for the next women's only tri, Sunday 22 March!⁠⁠This is a welcoming place to dip your toes i...
17/03/2026

🌊🚴‍♀️👟 Ladies come join in for the next women's only tri, Sunday 22 March!⁠
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This is a welcoming place to dip your toes in triathlon, meet other women, and focus on crossing finish lines with pride and joy, not finish times.⁠
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✨ What’s on offer:⁠
🌸 A friendly, supportive environment for all abilities – first timers and seasoned athletes alike.⁠
🌸 Enticer and Sprint distances available in the triathlon series, set against the beautiful North Head and Collins Beach backdrop.⁠
🌸 Encouragement from fellow participants on course and at the finish.⁠
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💚 Why it’s special:⁠
We’re all about celebrating every effort and feeling good about your journey. It doesn’t matter whether you’re racing for fun or to try something new, this is your space to be part of a community that cheers you on.⁠
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📍 Sunday 8 March at the scenic North Head / Collins Beach course⁠
⏰ Race start 6:30am⁠
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📌 No race day registration – make sure you’ve entered by midnight Saturday beforehand.⁠
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Come along, swim, ride, run, make new mates, and finish with a smile 💛⁠
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Register here: https://raceroster.com/series/2025/106783/northern-beaches-triathlon-series (link in bio)

08/03/2026

HAPPY INTERNATIONAL WOMEN’S DAY 🩷⁠
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International Women’s Day is about recognising strength, resilience, growth and the power of backing yourself and other women along the way.⁠
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This year, we’re celebrating the younger versions of ourselves, the girls you see in this video. The big dreamers. The shy ones. The determined ones. The ones who had no idea where life would take them. Can you guess who is who in the video? 😂💚⁠
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Behind every incredible woman we see in the clinic and every woman who supports the SquareOne team is that younger self. She is still there. And she would be so proud.⁠
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Proud that you showed up today.⁠
Proud that you put yourself first.⁠
Proud that you took a step towards better health.⁠
Proud that you kept going, even when it felt hard.⁠
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Today is a reminder that progress doesn’t have to be loud to matter. Sometimes it is simply choosing yourself.

Endometriosis: New Research Is Changing How We Think About Care 🌸⁠⁠If you have endometriosis, chances are you’ve been to...
04/03/2026

Endometriosis: New Research Is Changing How We Think About Care 🌸⁠
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If you have endometriosis, chances are you’ve been told at some point:⁠
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“We can't know for sure.”⁠
“Surgery might be the best option for you.”⁠
“Painful periods are normal.”⁠
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They’re not.⁠
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A newly published 2025 clinical review highlights something that many women already know in their bones: endometriosis is complex, persistent, and requires more than a one-dimensional treatment approach.⁠
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And importantly, surgery or medication alone is often not the full answer.⁠
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This study highlights that pelvic floor muscle training can have a beneficial impact on daily pelvic pain felt in those with endometriosis. ⁠
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In the clinic, we have seen many women who experience severe pelvic pain around their period and we have firsthand seen these results. Conservative management may just be the answer to your pain. ⁠
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Send this to someone who may need to hear it 📩

Less than 2 weeks until our Third SquareRun series kicks off! 🏃‍♀️💪⁠⁠This 8‑week run club is all about helping you run b...
19/02/2026

Less than 2 weeks until our Third SquareRun series kicks off! 🏃‍♀️💪⁠
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This 8‑week run club is all about helping you run better, faster and stronger no matter your level. We’re teaming up with Balmoral Tri Club for free running sessions and technique work that take you beyond just logging miles. From drills and form coaching to tailored strength cues, it’s your chance to build confidence and performance every step of the way.⁠
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Secure your spot now via the link in our bio or head to squareonephysio.com.au/squarerun_btc and let’s make these weeks count! 🟢⁠
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27/01/2026

Born Ready is about more than just learning what to expect. It is about feeling calm, confident, and truly in it together.⁠
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Our next Born Ready workshop is Feb 14, and honestly, what better way to spend Valentine’s Day than preparing for one of the biggest moments you will ever share 🤍⁠
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In this video, expert physio Tom shares why being part of Born Ready as a couple makes such a difference. Understanding the process, knowing how to support each other, and walking into birth feeling like a team changes everything.⁠
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If you want a Valentine’s Day to remember, this one sets you both up for the journey ahead. Book through the Born Ready Website, link in bio (https://www.bornready.com.au/) ⁠
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📅 Born Ready Workshop⁠
❤️ Feb 14⁠
👫 Designed for you and your birthing partner⁠
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Spots are limited. Book in and get ready together.

26/01/2026

Pregnant & wondering how to exercise safely? Jo’s got you covered 🤰💪⁠
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We know it can be confusing with all the different advice out there. Here’s how Jo approaches her pregnancy workouts:⁠
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✨ Keep it safe, keep it sane – The goal isn’t to push limits, it’s to maintain strength, mobility, and confidence while enjoying the process.⁠
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💓 Heart rate guideline – For women who were active before pregnancy, staying between 60–80% of your previous max is the sweet spot. Enough to get your heart pumping, not so much that it stresses you or the baby.⁠
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📝 Jo’s split focuses on:⁠
• Strength and functional movements to support your changing body⁠
• Keeping up with similar training she did before pregnant ⁠
• Feeling good during workouts and listening to her body! ⁠
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💡 The big picture: consistency > intensity. Workouts should support your pregnancy, not overwhelm you.⁠
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👶✨ Tag a mama-to-be who’s looking for a balanced, realistic pregnancy fitness plan!

Hi everyone 👋⁠⁠Just a reminder that we will be closed this Monday for the public holiday. We will be back to normal hour...
24/01/2026

Hi everyone 👋⁠
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Just a reminder that we will be closed this Monday for the public holiday. We will be back to normal hours on Tuesday.⁠
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If you need anything urgently, we are open today until 3pm, so feel free to give us a call and our team will be happy to help! 📲 (02) 9968 3424

Our first Born Ready face-to-face workshop was a HUGE success! ✨⁠⁠We kicked off our inaugural session this weekend and w...
08/12/2025

Our first Born Ready face-to-face workshop was a HUGE success! ✨⁠
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We kicked off our inaugural session this weekend and wow, what an incredible afternoon! A room full of parents-to-be with practical learning, plenty of “aha!” moments!⁠
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Seeing couples move through real-life labour positions, try hands-on techniques, ask meaningful questions, and walk out feeling prepared, calm, and empowered… this is exactly why we wanted to bring these workshops to our local community 💗⁠
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A massive thank you to everyone who joined us; you made the very first session something truly special. We absolutely cannot wait for the next one (and trust us… they’re going to book out quickly! 👀).⁠
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If you missed out, our February workshop is now open, and more 2026 dates are coming soon.⁠
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👶✨ Ready to feel confident, informed, and connected heading into birth?⁠
Join the next Born Ready Childbirth Workshop at SquareOne Women’s Health. Book via https://www.bornready.com.au/⁠
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Let’s make birth preparation calm, supportive, and empowering - together 🤍

30/11/2025

Essential Triathlon Training Tips for Women from our Expert Physio Jo 🏊‍♀️🚴‍♀️🏃‍♀️⁠
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1️⃣ Fuel Smart: Optimise performance, bone health, and injury prevention by fueling your body right! 🍽️💥 Avoid RED-S syndrome (Relative Energy Deficiency in Sport, where the body is not taking in enough energy to meet the demands placed on it by the amount of exercise) with adequate energy intake to keep you strong and injury-free!⁠
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2️⃣ Cycle Sync: Ride the wave of your menstrual cycle to maximise training gains! 🌊💪 Focus on strength in the first half, and technique in the second. Train smarter, not harder!⁠
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3️⃣ Pelvic Power: Don’t forget about your pelvic floor! 💫 Address any issues in the pelvic floor for bladder control and support 💦⁠
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Ready to conquer the triathlon world? 💥💪 ⁠Join our SquareOne Women’s Only non-competitive tri, hosted by club on December 7!⁠
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Details in the link in our bio, cannot wait to see you there 😉

21/11/2025

Have you found yourself leaking or rushing to the toilet recently?⁠
It's Bladder Health Month in November 💧⁠
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Leaking is common, but not normal. With the right support, we can help you feel in control of your wee again! 🥳⁠
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This means doing all the activities you love without hesitation or that slight bit of fear of leakage 💃🏃‍♀️🤸‍♀️⁠
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Learn more about bladder health this month. Click the link in our bio to check out the new bladder health blog (https://squareonephysio.com.au/how-healthy-is-your-bladder/)

Pregnancy, birth and beyond 🤰🤱💃⁠⁠A stage in women's life where pretty much everything changes, and it is essential to ha...
19/11/2025

Pregnancy, birth and beyond 🤰🤱💃⁠
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A stage in women's life where pretty much everything changes, and it is essential to have the right support around you. ⁠
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At SquareOne, alongside our expert women's health physiotherapy services, we also offer a range of programs to women in this phase of life. ⁠
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1️⃣ BIRTH PREP⁠
2️⃣ BORN READY⁠
3️⃣ MUMS AND BUBS⁠
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3 programs, 3 different offerings for every phase. Have questions? Pop them in the comments below and we'll do our best to answer!

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Level 1, Bridgepoint Shopping Centre, 1-3 Brady Street
Mosman, NSW
2088

Opening Hours

Monday 7am - 7:30pm
Tuesday 7am - 7:30pm
Wednesday 7am - 7:30pm
Thursday 7am - 7:30pm
Friday 7am - 7:30pm
Saturday 7am - 3pm

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