Flow Physio Co

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Sutherland, NSW
Flow Physio Co

Helping our communities on their journey to better health, to move well and live life on their terms

Jason Horton is a dual-qualified Physiotherapist and Exercise Physiologist. He is passionate about bringing his knowledge to the local community to help people be their best, whatever their goals

29/01/2026

Busting common myths around exercise during pregnancy:

1️⃣ Heart rate limits
You don’t need to stick to strict heart rate zones. Use the talk test instead – you should be able to hold a conversation while exercising.

2️⃣ Exercise is always unsafe with Preeclampsia
Exercise may still be possible, but it depends on your individual condition. Always check with your OB team.

3️⃣ High-intensity exercise is off limits
High-intensity exercise can be safe if you were doing it before pregnancy and have clearance. It doesn’t automatically need to be avoided.

Exercise during pregnancy has many benefits, including improved mood, strength, and endurance. So don’t be afraid to get moving!

As always, this is a ducational content only - not medical/health advice. Please seek personalised advice from your healthcare professional.

26/01/2026

Prostate cancer affects 1 in 6 people & urinary leakage after prostate surgery is common, but pelvic floor exercises can help improve control.

Gentle lifts and quick squeezes each day make a big difference over time. Here’s what we’d recommend.

25/01/2026

Exercise plays a huge role in managing endometriosis symptoms and supporting overall health. If you're a young woman suffering from Endo, let Cheneya take you through how we can help.

We focus on:
- Understanding the aetiology of endometriosis and how it affects you
- Lifestyle components, such as stress management
- Exercise strategies tailored to your needs

A structured exercise and home-based program can help reduce symptoms, improve mobility, and support well-being.

23/01/2026

Just a little bit of BTS from our Sutherland clinic 🙌

22/01/2026

A reminder as pre-season approaches 👀 Starting training 2 weeks before the season isn’t enough!

Building strength, endurance, and power takes time. Starting earlier helps your body adapt and reduces the risk of injuries once training intensity ramps up.

Two exercises to include now:
1️⃣ Rear foot elevated split squat – 3 sets of 6–10 reps per leg
2️⃣ Single leg elevated hip thrust – 3 sets of 6–10 reps per leg

Build consistently now, and your body will thank you when the season starts.

If a ni**le appears or progress stalls, get checked by our team before the season starts.

15/01/2026

Exercise & Endo - 5 reasons why they need to go together.

1. Reduces chronic inflammation
2. Promotes hormonal regulation
3. Addresses pelvic floor dysfunction
4. Reduces chronic central sensitisation
5. Helps with fatigue management

While the above will help you exercise without discomfort, it's best to see us to get a plan that's specific to you 🤝

14/01/2026

Just had a baby & love running? Here's what you need to know 🏃‍♀️

12/01/2026

Meet Bronwyn, one of our experienced Physiotherapists at Flow 👋

Meet Bronwyn! 🙌 Bronwyn has been a physio for over 22 years and has completed a Master’s degree in Pelvic Health.

She specialises in paediatric incontinence, as well as men’s and women’s pelvic health, and is passionate about helping people manage issues that are often overlooked or not spoken about enough.

With a calm, considered approach and decades of experience, Bronwyn supports her patients to feel more confident, comfortable, and in control of their health.

If you think Bronwyn can help you or your family, jump online and book a session.

09/01/2026

A little January warning for the Dads out there 👀

If you’re getting back into training this month, ease into it. Going from 0 to 100 is a fast track to soreness, setbacks, and time off training.

A few simple reminders:
• Respect your training load, especially with weights
• Build gradually instead of trying to make up for lost time
• Aim for year-round consistency, not smashing yourself for four weeks and crashing out

Slow and steady wins here. Your body will thank you later.

And if something doesn’t feel right or keeps niggling, book in with our team before it turns into a bigger issue.

09/01/2026

Meet Edwina, one of our Women’s Health Physiotherapists at Flow 👋

Edwina is passionate about empowering women to get the most out of their health and wellbeing, no matter what stage of life they’re in.

She loves helping women feel stronger, more confident, and more in control of their bodies through considered, supportive care.

Edwina works across both our Woolooware and Sutherland clinics.

If you think Edwina can help you, jump online and book a session with her.

23/12/2025

From all of us here at Flow, we're wishing you a safe & Merry Christmas! 🎄

We'll be closed from 1pm on Christmas Eve until January 5th.

So take it easy, and we'll see you next year ❤️

19/12/2025

Think Nordic curls alone will save your hamstrings? Not quite.

The best approach is training the hamstrings in more than one way. Research shows eccentric strength matters, but combining hip and knee dominant exercises works even better.

Here’s a simple preseason combo:
1️⃣ Romanian Deadlifts x8–10
2️⃣ Nordic Lowers x3–5
3️⃣ Fast Running Drill (high knees or A march) 20–30 seconds

Do this 2–3 times per week in the lead up to preseason, and your hamstrings will thank you.

If you’ve had a tear or ongoing pain, get personalised guidance before jumping in.

Save this for preseason.

Address

Shop 1, 728 Old Princes Highway
Sutherland, NSW
2232

Website

http://flowphysioco.com/

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