Physio Fitness / Physio REHAB

Physio Fitness / Physio REHAB Getting you back to doing WHAT YOU LOVE. We are specialists in successful recovery and return to exercise following injury and surgery.
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At Physio Fitness, we specialize in the rehabilitation of injuries and surgery for the fitness enthusiast, endurance athlete and sports person, enabling them to achieve a successful recovery and return to exercise. Whether your goals are to be back in the gym, playing your favorite sport or competing at your next race pain-free, our priority is getting you back on your fitness track and doing what

you love in the fastest time possible. "If you are looking for a clinic with a friendly and knowledgeable, results driven team to help you with all your Physio, injury and post-operative rehabilitation needs... you've come to the right place.

03/05/2026

Up Your Rehab Game for Proximal Hamstring Tendinopathies

This is an advancement of the level 2 exercise using banded load for targeting the upper hamstrings this exercise is to help with hamstring tears and proximal hamstring tendinopathies focusing on the hip extension function of the hamstrings more than knee flexion. It will also strengthen the gluteal muscles at end range and teaches neutral spine during movements of hip extension.

This instruction video is one of the 700 new intruction videos we are uploading to the members' area exercse library.

To access all the videos we upload each week become a member of this channel to get exclusive content in 'The Physio Rehab Exercise Library' here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join

Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist

Like this video?
Give us a thumbs up and don't forget to subscribe!

Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au

physiorehab.com
Specialist programs for Injury, Surgery, Strength and Mobility

01/05/2026

Eccentric Loading is KEY for Rotator Cuff Tendinopathies

The secret for improving your tendinopathy is working on eccentric load and function. If you have a supraspinatus tendinopathy (without a tear), these are the top 3 essential exercises to have in your program:

1. External Rotation (Eccentric) - Band
2. Abduction (Eccentric) - Band
3. 1 Arm Scapula Press (4pt) - Pilates Ball

Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist

Become a member of our YOU TUBE channel to get exclusive content in 'The Physio Rehab Exercise Library' here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join
or visit youtube.com/

Like this video?
Give us a thumbs up and don't forget to subscribe!

physiorehab.com
Programs for Injury, Surgery, Strength and Mobility

Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au

shop.physiorehab.com
Get the exact Physio tools and products that we use in the videos and in our clinic

29/04/2026

The #1 SECRET for Supraspinatus Tendinopathy

The secret for improving your tendinopathy is working on eccentric load and function. If you have a supraspinatus tendinopathy (without a tear), these are the top 3 essenital exercises to have in your program:

1. External Rotation (Eccentric) - Band
2. Abduction (Eccentric) - Band
3. 1 Arm Scapula Press (4pt) - Pilates Ball

Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist

Become a member of our YOU TUBE channel to get exclusive content in 'The Physio Rehab Exercise Library' here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join
or visit youtube.com/

Like this video?
Give us a thumbs up and don't forget to subscribe!

physiorehab.com
Programs for Injury, Surgery, Strength and Mobility

Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au

shop.physiorehab.com
Get the exact Physio tools and products that we use in the videos and in our clinic

MAKE YOUR HAMSTRING PROBLEMA THING OF THE PASTOur new 12 week structured rehabilitation program for complete rehab of ac...
28/04/2026

MAKE YOUR HAMSTRING PROBLEM
A THING OF THE PAST

Our new 12 week structured rehabilitation program for complete rehab of acute hamstring muscle tears, chronic tendinopathy, proximal hamstring injuries and repair surgery: is coming soon!

Each week is formatted with instruction videos, advice on the best equipment to use and the right technique and cueing for each exercise.
This program is a must for those seeking full return-to-sport level rehabilitation, long-term strengthening and prevention of recurrent hamstring injuries.

-> Join the waitlist now at physiorehab.com and get 20% OFF the new program when it's released!

27/04/2026

Don't forget the MEDIAL AND LATERLAL HOPS for your ACL REHAB

It's hard to get back into hopping and plyometric drills after ACL Reconstructive Surgery.
Trust me, I've been there!!

However if you are lucky enough to get a hold of a minitramp (or have a trampoline in the backyard!) then using this to reduce the impact maybe that missing piece.
It is more unstable, but has less impact - so you are improving your knee stability without overloading it.

1. Minitramp Single Leg Hops
2. Minitramp Single Leg Hop and Holds
3. Minitramp Medial and Lateral Hops

Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist

Become a member of our YOU TUBE channel to get exclusive content in 'The Physio Rehab Exercise Library' here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join
or visit youtube.com/

Like this video?
Give us a thumbs up and don't forget to subscribe!

physiorehab.com
Programs for Injury, Surgery, Strength and Mobility

Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au

shop.physiorehab.com
Get the exact Physio tools and products that we use in the videos and in our clinic

26/04/2026

HOP AND HOLD - Essential for improving knee stability after ACL SURGERY

It's hard to get back into hopping and plyometric drills after ACL Reconstructive Surgery.
Trust me, I've been there!!

However if you are lucky enough to get a hold of a minitramp (or have a trampoline in the backyard!) then using this to reduce the impact maybe that missing piece.
It is more unstable, but has less impact - so you are improving your knee stability without overloading it.

1. Minitramp Single Leg Hops
2. Minitramp Single Leg Hop and Holds
3. Minitramp Medial and Lateral Hops

Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist

Become a member of our YOU TUBE channel to get exclusive content in 'The Physio Rehab Exercise Library' here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join
or visit youtube.com/

Like this video?
Give us a thumbs up and don't forget to subscribe!

physiorehab.com
Programs for Injury, Surgery, Strength and Mobility

Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au

shop.physiorehab.com
Get the exact Physio tools and products that we use in the videos and in our clinic

23/04/2026

Wrist position for TFCC Injuries - TRICEP PUSHDOWNS
If you've had a TFCC injury to your wrist, you've probably tried the taping and using a brace - but still struggling. It's the strengthening part that most people don't get right or confused on what to do.

Here are the best exercises that you can start working on to get your TFCC injury sorted.

1. Ulnar Deviation - Band2. Supination and Pronation - Band3. Neutral Grip Push Up - Yell Bell or Dumbbell4. Shoulder Press / Chest Press - Neutral Grip5. Bicep and Tricep Presses

Tim Keeley B.Phty, Cred.MDT, APAMPrincipal Physiotherapist

Become a member of our YOU TUBE channel to get exclusive content in 'The Physio Rehab Exercise Library' here:https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/joinor visit youtube.com/

Like this video? Give us a thumbs up and don't forget to subscribe!

physiorehab.comPrograms for Injury, Surgery, Strength and Mobility
Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.physiofitness.com.au
shop.physiorehab.comGet the exact Physio tools and products that we use in the videos and in our clinic

Are you preparing for the HOKA Half Marathon, Ironman 70.3 Western Sydney, Sydney Harbour 10K Run or the City2Surf?Then ...
21/04/2026

Are you preparing for the HOKA Half Marathon, Ironman 70.3 Western Sydney, Sydney Harbour 10K Run or the City2Surf?
Then you’re in luck!

For the whole month of April we are taking $125 OFF our custom orthotics, and even more when you get TWO pairs!

🔥 Grab our April Offer!
• FREE Gaitscan Assessment
• $125 OFF Custom Orthotics
• $300 OFF for 2 pairs (when ordered together)

Call now on (02) 9389 9100
physiofitness.com.au

19/04/2026

ACL Surgery? Get a Minitramp!

It's hard to get back into hopping and plyometric drills after ACL Reconstructive Surgery.
Trust me, I've been there!!

However if you are lucky enough to get a hold of a minitramp (or have a trampoline in the backyard!) then using this to reduce the impact maybe that missing piece.
It is more unstable, but has less impact - so you are improving your knee stability without overloading it.

1. Minitramp Single Leg Hops
2. Minitramp Single Leg Hop and Holds
3. Minitramp Medial and Lateral Hops

Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist

Become a member of our YOU TUBE channel to get exclusive content in 'The Physio Rehab Exercise Library' here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join
or visit youtube.com/

Like this video?
Give us a thumbs up and don't forget to subscribe!

physiorehab.com
Programs for Injury, Surgery, Strength and Mobility

Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au

shop.physiorehab.com
Get the exact Physio tools and products that we use in the videos and in our clinic

17/04/2026

Wrist position for TFCC Injuries in Bicep and Tricep Exercises.

If you've had a TFCC injury to your wrist, you've probably tried the taping, and using a brace - but still struggling. It's the strengthening part that most people don't get right or confused on what to do.

Here is the best exercises that yuo can start working on to get your TFCC injury sorted.

Ulnar Deviation - Band
Supination and Pronation - Band
Neutral Grip Push Up - Yell Bell or Dumbbell
Shoulder Press / Chest Press - Neutral Grip
Bicep and Tricep Presses

Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist

Become a member of our YOU TUBE channel to get exclusive content in 'The Physio Rehab Exercise Library' here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join
or visit youtube.com/

Like this video?
Give us a thumbs up and don't forget to subscribe!

physiorehab.com
Programs for Injury, Surgery, Strength and Mobility

Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au

shop.physiorehab.com
Get the exact Physio tools and products that we use in the videos and in our clinic

14/04/2026

How to Shoulder and Chest Press with a WRIST INJURY

If you've had a TFCC injury to your wrist, you've probably tried the taping, and using a brace - but still struggling. It's the strengthening part that most people don't get right or confused on what to do.

Here is the best exercises that yuo can start working on to get your TFCC injury sorted.

1. Ulnar Deviation - Band
2. Supination and Pronation - Band
3. Neutral Grip Push Up - Yell Bell or Dumbbell
4. Shoulder Press / Chest Press - Neutral Grip
5. Bicep and Tricep Presses

Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist

Become a member of our YOU TUBE channel to get exclusive content in 'The Physio Rehab Exercise Library' here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join
or visit youtube.com/

Like this video?
Give us a thumbs up and don't forget to subscribe!

physiorehab.com
Programs for Injury, Surgery, Strength and Mobility

Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au

shop.physiorehab.com
Get the exact Physio tools and products that we use in the videos and in our clinic

11/04/2026

Banded Nordics - your new hamstring strengthening exercise

If you are struggling to know where to start with hamstring nordics, then this is for you.
Using 2 power bands to assist deloading the movement, will give you a chance to perfect your control and technique. This bridges the gap to then upgrade to normal hamstring nordics.

This instruction video is one of the 700 new intruction videos we are uploading to the members' area exercse library.

To access all the videos we upload each week become a member of this channel to get exclusive content in 'The Physio Rehab Exercise Library' here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join

Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist

Like this video?
Give us a thumbs up and don't forget to subscribe!

Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au

physiorehab.com
Specialist programs for Injury, Surgery, Strength and Mobility

Address

Suite 602, 26-30 Spring Street
Bondi Junction, NSW
2022

Opening Hours

Monday 8am - 7pm
Tuesday 7:30am - 6pm
Wednesday 8am - 6pm
Thursday 8am - 7pm
Friday 7:30am - 4pm

Telephone

+61293899100

Website

https://physiorehab.com/, https://shop.physiorehab.com/

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