Balanced Physiotherapy & Pilates

01/04/2026

01/04/2026

Not everyone needs to start with an assessment.

If you’re feeling good in your body and ready to move, you can come straight into our reformer or mat Pilates classes.

Our classes are designed to teach you how to move well, so you’re covered even if you have never been to a class before.

Not sure whether reformer or mat is more your style? Our intro offer is a great way to try both — 4 classes to use over two weeks.

All bookable through our website, we hope to see you on the mat or reformer soon!

31/03/2026

✨ We’re Hiring! Reformer Pilates Instructor Wanted ✨

We’re on the lookout for a passionate Pilates instructor to join our friendly, women’s health-focused team in Jervis Bay.

What We’re Looking For:

✅ Qualified Reformer Pilates instructor

✅ Someone who loves supporting confident movement in women of all ages

✅ Enthusiastic

✅ Passionate about learning

➡️ Know someone who’d be a great fit? Let them know we’re hiring 🤩

For more details on the position, please head to:

👉 https://www.balancedphysiopilates.com.au/pilates-instructor-jervis-bay

To apply, please send your CV or expression of interest to vanessa@balancedphysiopilates.com.au or DM us today.

30/03/2026

Hip pain on the outside is often labelled as bursitis. And while an inflamed bursa can be present, it commonly exists alongside problems with the gluteal tendon.

Treating the bursa alone is unlikely to solve the pain.

What’s often actually going on is gluteal tendinopathy — a condition affecting the tendons where the gluteal muscles attach to the side of your hip.

It affects 23.5% of women between the ages of 50 and 79. That’s higher than 1 in 5!

Signs you might be dealing with it: pain on the outside of your hip that may radiate down your thigh, pain that’s worse when lying on your side in bed, and symptoms that worsen with walking or sitting.

The good news is it responds well to the right management — starting with unloading the tendon, then progressively strengthening it. Getting the diagnosis right is the first step.

If this sounds familiar, it’s worth getting assessed and a plan made for your body.

28/03/2026

“Is this normal?” might be the most common question women ask about their cycle — and the least satisfying answer is usually “probably.”

We’re hosting naturopath Hannah Boyd from for an interactive workshop on periods, hormones and what it means when things go off-script.

You’ll learn how your cycle is meant to flow, what changes with conditions like PCOS and endometriosis, and how those changes actually show up in your body.

Saturday 2 May | 9:30–10:30am
Balanced Physiotherapy & Pilates
Bookings essential!

https://www.balancedphysiopilates.com.au/events/decoding-your-cycle

26/03/2026

Your bones are not the fixed, static structures most people imagine. They’re living tissue — constantly being renewed in response to how you move.

When you load your bones through movement, specialised cells called osteocytes detect the strain and send signals to build more bone where it’s needed. This process is called bone remodelling, and it’s the science behind why the right kind of exercise matters so much for bone health.

The research is clear on what works best: high-intensity resistance exercise, dynamic loading, and short bursts of varied movement. Low-load activities like swimming are great for fitness, but less effective for bone density.

For women in midlife and beyond, this matters more, not less. Hormonal changes can accelerate bone loss — but the right movement approach is one factor that can support bone strength at any stage.

Your bones are listening to how you move. The question is what you’re asking them to do 💃

More on the science on our blog — link in bio.

Questions? Send us a message!

25/03/2026

Leaking when you cough, sneeze, jump, or exercise has a name — stress urinary incontinence — and it’s far more common in younger women than most people realise.

Here’s what’s actually happening: during activities like coughing or jumping, pressure in the abdomen increases rapidly. Normally the pelvic floor provides a firm support behind the urethra, helping to keep it closed under that pressure. When that support isn’t working well — due to muscle weakness, nerve changes, or tissue factors — leakage occurs.

The important thing to know is that it’s not just something to manage or put up with. Pelvic floor physiotherapy can help address the underlying cause, not just the symptom.

If this is something you’re experiencing, it’s worth talking to someone. It’s common — but it’s also treatable.

22/03/2026

If you’ve had a bone density scan recently, you’re not alone in finding the results confusing.

T-scores like –1.6 or –2.5 don’t come with much context — and “osteopenia” can feel alarming without understanding what it actually means for your day-to-day life.

The short version: bone density is one part of your overall fracture risk, not the whole story. And there’s a lot you can do with the right plan.

We’ve written a full guide on what your DEXA results mean — find it in the blog section of our website.

Questions about bone health and exercise? Send us a message 📧

19/03/2026

Pelvic floor problems aren’t always about weakness.

Sometimes the muscles are overactive — too tight, unable to relax properly, working overtime. And doing more strengthening exercises in that situation doesn’t help. It can actually make things worse.

An overactive pelvic floor can show up as pelvic pain, urinary urgency (needing to rush to the toilet) or frequency (going often), difficulty emptying the bowels, pain during s@x, or tension in the hips or lower back.

The right approach depends on what’s actually happening in your body — which is why assessment matters before treatment. A pelvic floor physiotherapist can assess muscle tone, coordination, and any trigger points contributing to your symptoms, and give you a plan based on what you actually need.

If you’ve been doing the exercises and not seeing improvement, it might be time to get assessed.

18/03/2026

Cartilage doesn’t have its own blood supply.

That means it can’t get nutrients the same way other tissues do. Instead, it relies on movement. When you load your joints, fluid moves in and out of the cartilage, delivering what it needs to stay healthy.

This is why being sedentary isn’t actually “protecting” your joints. Too little movement can lead to deconditioning. Too much too soon can irritate. It’s about finding the sweet spot.

If you’re worried that exercise will make things worse, it’s worth having a conversation with a physio. For most people, appropriate movement is part of the solution, not the problem 👌

😉

16/03/2026

New sign! And, if you’ve been looking for a sign to try out classes - this is it! We’ve got a special offer just for those who are new - you’ll find it on our website on our pass page.

Thanks to Bec for the design!

16/03/2026

✅ Fact: Walking is excellent for cardiovascular health, joint mobility and general wellbeing - but on its own it usually does not provide sufficient mechanical load to improve bone density.

Bones respond most strongly to resistance (muscle-loading) and impact or multidirectional weight-bearing exercises.

A combined approach — walking plus resistance and impact training — is a far more effective strategy for bone health. 💪