Women’s Wellbeing Physio

Home
Australia
The Entrance, NSW
Women’s Wellbeing Physio

Women’s Health Physiotherapist - based on the Central Coast, NSW

29/12/2025

We have taken a short break over the Christmas and New Year period to rest, recharge, and enjoy time with loved ones. 🎄🥂

As the festive season unfolds, remember to slow down, listen to your body, and show some love to your pelvic floor - gentle movement, breathing, and rest all count as self-care. Enjoy the treats, but add some extra water and fibre if you can 🍰 🍸 🥝

Thank you so much for your support this year, we feel grateful to be able to support women over the seasons of life. It is an honour to be able to be a small part of your journey to health.

Wishing you a joyful Christmas and a healthy, happy New Year. We’ll see you in the New Year feeling refreshed and ready! 💛✨

20/08/2022

You can keep your quads strong with specific exercises! Try doing
- narrow squats
- squat pulses
- sit to stand from your chair
- step ups
See your physio for guidance on exact exercises and frequency.

Remember to seek individual medical advice, your local pelvic floor physiotherapist should be able to assess and address any pregnancy discomfort you have.

25/07/2022

Did you know that pregnancy affects your muscles?

While there are many effects on the body, these are some of the most common conditions I see in pregnancy and some tips to help!

Common Condition: Anterior tilting of the pelvis is caused by increased weight bearing by abdominal muscles (and expansion of tummy!!/weight forward)

This can lead to groin (inner thigh) pain, especially if fatigued and have long periods of standing or walking. This can continue to grow over pregnancy and often worse in arvo or by the end of the day.

WHAT HELPS: Exercises such as ‘cat/cow’ or pelvic tilts on a fitness ball can help relieve this as well as pacing activities throughout the day and having periods of rest.

Most of all, seeing your local pelvic floor physiotherapist will help! They should be able to assess and address any pregnancy discomfort you have.

Remember to seek individual medical advice and that this information is general in nature.

01/07/2022

Your Pelvic Floor Muscles are incredible! Exercising and connecting with them can improve your experience of pregnancy, birth and postnatal recovery experience. Ideally it is great to get yourself familiar as early as possible, but remember it is NEVER too late to work on your pelvic floor muscle health!

1. Having good functioning pelvic floor muscles in pregnancy will help protect you from symptoms that can occur as your baby grows (and gets HEAVIER on your pelvic floor muscle)

2. Knowing how your pelvic floor muscle functions may really improve your labour confidence and mindset. Pelvic floor muscles must release and stretch to allow your baby to be delivered (if vaginal delivery). Appropriate pelvic floor muscle function/relaxation can be taught, and practiced beforehand!

3. Prioritise rest in the first few weeks to allow optimal healing. Labour is like a marathon and you should allow yourself and your pelvic floor muscles time to recover accordingly! Those first 6weeks are really important. Prioritise LIE DOWN rests throughout the day, icing the perineum (dependent on delivery), and gently returning to exercise.

4. You will have to get back to strengthening your pelvic floor muscles again after birth. Your exercises from pre delivery are usually a bit much in the first few weeks- re connecting with your pelvic floor and allowing it to rest and recover is key in the first few weeks. Follow your prescribed program in the first 6weeks!!

5. Recent studies have found that 20-30% of women actually contract their pelvic floor incorrectly or ineffectively! Sometimes women bear down instead of contracting the pelvic floor muscle up and in, others find it very difficult to relax the pelvic floor. While you may not have any symptoms that worry you now (ie bladder leakage, pain, constipation), it can be very useful and important for your future health to check you are doing them correctly!

At around 6 weeks it is highly recommended to see a Women’s Health Physiotherapist for full assessment of your pelvic floor muscle - by now the muscle should be recovery from its ‘marathon’ of pregnancy and delivery…ready to get back to your health and wellness goals!

23/06/2022

‘Make-your-poo-absolutely-excellent’ smoothies coming your way!

We tested our favourite smoothies for improving fibre and relieving constipation today!

YUM! Can anyone guess the secret ingredient?

What is your go to constipation reliever?

11/04/2022

When can I restart running after pregnancy ??

If you are keen to return to running after pregnancy, then this post is for you!

Remember every body is different, our genetics, lifestyle, pregnancy and delivery type will all play a role in how our bodies recover!

🏃🏻‍♀️Current recommendations are to wait a minimum of 12 weeks post delivery (of any delivery type). This gives the body time to start recovering and recondition after the marathon effort you and your body put in growing and delivering a baby! Usually gentle walking is safe to start and you can gradually increase this over time.

🏃🏻‍♀️Give your uterus and pelvic floor time to recover, and the rest of your joints too (even the ankle ligaments are effected by pregnancy hormones!)

🏃🏻‍♀️We recommend a womens health physio check at 6 weeks postnatal. Here you can find out how your pelvic floor and body is recovering overall and start gentle rehab (full body) exercises to help you get back to running or exercise when the time is right for you!

🏃🏻‍♀️Sometimes it may take 6 -12 months to progress your body to a safe stage for regular running or intense exercise…It’s ok if it takes longer too, the most important thing is to give your body time to recover from the amazing work it has done (and trauma it may have experienced), listen to your body and get individualised care!

Link in bio to reach out to our womens Wellbeing physio with any questions or to have an initial assessment!

06/04/2022

Congratulations you made it halfway through the week! Happy hump day fam🙌🏼

Don’t forget to take a moment to tune into your body, do your pelvic floor exercises and breathe!

You can do this!

change starts today.

17/03/2022

Need to see a womens health physiotherapist? Last minute appointments now open this Saturday! Visit website to book: womenswellbeingphysio.com.au

16/03/2022

New appointments available as a once off this Saturday 19th March!

Link in bio to book in your womens health physio appointment 🙌🏼

change starts today.

13/03/2022

How can we help with your endo symptoms??

1 in 10 women in Australia have endometriosis and it takes on average 7 years to get diagnosed (!!!!)
Endometriosis can often lead to debilitating and painful symptoms.

There are quite a few things you can do to manage or elevate your symptoms, some include:

❤️‍🩹see your local pelvic health physiotherapist (or feel free to Telehealth me)

❤️‍🩹 Start daily hip and pelvic stretches (these can help relax the abdominal, pelvic and hip areas.) An individual plan may give you the best results

❤️‍🩹 Start deep breathing exercises, you would be surprised at how much consistent stretching and deep breathing may improve your symptoms.

❤️‍🩹 You may a need pelvic floor relaxation program (from your pelvic physio)

❤️‍🩹 Adjust to your personal dietary or fluid needs (this may be able to improve bowel and bladder health or the inflammatory component of endo (see a pelvic physio or dietitian for individualised care)

❤️‍🩹 Have you tried a TENS machine?? These can be a huge help in managing your pain, defs worth a try! The pads stick to your lower abdomen. If unsure, get your pelvic physio to trial it with you and find a machine for you! Some are chunky but there are a few discreet machines in the market..you can even wear them to work!

❤️‍🩹 You may need hormonal medication / devices and sometimes laparoscopic surgery may be helpful (see GP or gynaecologist) or to supplement things like magnesium

Make sure you are connected with health professionals that are educating, supporting and empowering you! (Eg your GP, gynaecologist, pelvic physio, dietitian)

05/03/2022

Saturday Recharge 🙌🏼

Take a moment today to pause and refresh you mind.

Your mental health is so connected to your physical health and just as important on your road to wellness!

02/03/2022

Have you checked out our website yet??

We went LIVE this week and are already accepting bookings 🙌🏼🙌🏼

Link in bio.

Address

1/1A Tuggerah Parade
The Entrance, NSW
2255

Opening Hours

Monday

8am - 6am

Telephone

+61421141125

Website

http://womenswellbeingphysio.com.au/

Alerts

Be the first to know and let us send you an email when Women’s Wellbeing Physio posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Women’s Wellbeing Physio:

Shortcuts

Address
Telephone
Opening Hours
Alerts
Contact The Practice
Claim ownership or report listing

Want your practice to be the top-listed Clinic in The Entrance?