ESPR Therapy & Training

ESPR Therapy & Training We empower individuals to recover and perform at their peak.

28/05/2026

More often than not we are lacking in these 3 domains:
1. Attention
2. Sleep
3. Food

Deficits in these domains can often lead you to feeling more tired, impatient, and even in higher pain than usual.

So if you're feeling a bit off or unwell, and unsure how to feel better, have a look at these 3 factors and see what needs addressing.

Meet the team! Here at ESPR we come from many different fields of experience, ensuring we have diverse expertise to help...
26/04/2026

Meet the team!

Here at ESPR we come from many different fields of experience, ensuring we have diverse expertise to help our patients, whether they are just recovering from injury, want to improve their everyday living, or have performance goals and upcoming competitions, we're prepped for any occasion.

See us personally and get to know us better at C3 Padstow May 2nd!

24/04/2026

Feeling crampy? Try these 3 mobility exercises:

1️⃣ Cat–Cow 🐱
Reduces spinal stiffness and improves back mobility
2️⃣ Knee Rocks 🪨
Releases lower back tension and improves spinal rotation
3️⃣ Hip Wipers 🚗
Improves hip and pelvic mobility

🔁 Aim for 2 sets of 8 reps
🌿 Move slowly and focus on deep breathing throughout each movement

Exercise rationale:
• Increase blood flow to the pelvis 🌸
• Release endorphins ⚡
• Reduce tension in the back, hips, and abdomen 🧘‍♀️
• Help calm the nervous system 🧠

⚠️ Most importantly, always listen to your body and only move in a way that feels comfortable for you 💛

Reference:
1. Tsai, I. C., Hsu, C. W., Chang, C. H., Lei, W. T., Tseng, P. T., & Chang, K. V. (2024). Comparative effectiveness of different exercises for reducing pain intensity in primary dysmenorrhea: A systematic review and network meta-analysis of randomized controlled trials. Sports medicine-open, 10(1), 63.
2. Xiang, Y., Li, Q., Lu, Z., Yu, Z., Ma, G., Liu, S., & Li, Y. (2025). Efficacy and safety of therapeutic exercise for primary dysmenorrhea: a systematic review and meta-analysis. Frontiers in Medicine, 12, 1540557.

21/04/2026

Excited to announce that we're collaborating with to help their community stay healthy in the gym and optimize their performance. Think workshops, pain education, injury management, how to train safely, and much much more.

We'll be conducting 5-min free assessments during their Hyrox Simulation on May 2nd (Saturday), come through for a challenge and to see what we're all about.

Stay tuned for more content

17/04/2026

We’re excited to welcome our new physio- Annie Tam 🥳

Energetic and passionate, Annie enjoys drumming, Pilates, and aerial yoga. She’s keen to help you move better, feel better, and get back to what you love 💕

Annie is now available at our Bankstown clinic.

Book via the link in our bio 🔗

19/03/2026

BeyondPhysio: Daniel

Today we sit with Daniel as he goes over: reasoning behind pursuing a career in physiotherapy, most/least fun sport to watch, go-to meal after a long day.

17/03/2026

BeyondPhysio: Daniel

Today we sit with Daniel as he goes over: his first year experience as a graduate physio, important life lesson going into 2026

12/03/2026

Introducing: BeyondPhysio

A series where we sit down with our physios and ask questions about life beyond the clinic. From their journeys into physiotherapy to their interests, experiences, and a few fun questions along the way—get to know the people behind the profession.

Today we sit with Jeremy as he goes over: his pet peeves as a physio, physio vs chiro, an exercise he would like to ban from the gym.

27/06/2025

🏃‍♀️ New to running? Start strong and stay injury-free with these 4 key principles: 🏃‍♂️

🔹 Load Management – Ease into it. Your tissues need time to adapt. Too much too soon = higher risk of injury.

🔹 Pace Management – Run at a pace where you can still hold a convo. It’s not about speed, it’s about *sustainability*.

🔹 Distance Management – Quality over quantity. Start with shorter distances and build gradually – your body will thank you.

🔹 Progression Management – Be consistent, not aggressive. Stick to the 15-20% rule (no more than 20% increase in volume per week).

Running should *build you up*, not break you down. Take the smart path, not the painful one. 🧠💪

Follow for part 2 of our running series, where we talk about warm ups.

💬 Tag someone starting their running journey & save this as your running roadmap!

We are so excited to announce our new physio, Canis!"Hey there! I’m Canis, your dedicated physiotherapist at ESPR Therap...
20/03/2024

We are so excited to announce our new physio, Canis!

"Hey there! I’m Canis, your dedicated physiotherapist at ESPR Therapy & Training.

Born and raised in Hong Kong (And yes, I can fluently conduct sessions in Cantonese and Mandarin). My journey into physiotherapy roots from a passion to help others, culminating in a degree from the University of Sydney in 2023.

Throughout the years, I am blessed to have placements in renowned hospitals like Royal North Shore Hospital and Royal Prince Alfred Hospital, which have deeply refined my patient care expertise. In private sectors, as a physio student and a certified sports trainer, I delved into various musculoskeletal conditions and sports injuries, mastering advanced manual therapy techniques and pain management approaches alongside exercise therapy.

Beyond work, I embrace challenges, from regularly hitting the gym or exploring the great outdoors through hiking and running to travelling around the world and learning different cultures. Each day presents an opportunity to learn and grow, a philosophy I embrace wholeheartedly.

Having been a patient myself, I understand firsthand the impact of compassionate care. In fact, I was once a patient of Andrew’s. Now's my turn to extend that same level of support and transformative care I received to others, guiding them towards optimal health and well-being. With me, you'll find a therapist and a partner committed to unlocking your body's full potential!"

Let Canis guide you to better health and a better life. Book NOW (link in bio)
__________________________________
For further enquiries, shoot us a DM. We will be more than happy to answer any questions you may have about bookings or basic injury advice.

Address

Shop 108/305 Botany Road
Sydney, NSW
2017

Opening Hours

Monday 8am - 5pm
Tuesday 8am - 5pm
Wednesday 8am - 5pm
Thursday 8am - 5pm
Friday 8am - 5pm

Telephone

+61282526599

Website

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