The Quadriceps muscle complex make up the front of the thigh and converge at the knee cap. Their role is extension of the knee. There are multiple variations to stretch this complex dependent on mobility levels. The following videos demonstrate 3 options.

Side Lying Quadriceps Stretch

• Lying on your side with the pelvis stacked and head supported.
• Take the foot of the top leg in a stirrup or band and slowly draw the heel towards the bottom.
• Ensure that the knees stay in line and avoid arching out through the back.
• Sustain as per Physiotherapist guidelines.

Standing Quadriceps Stretch (Beginner)

This version of the standing stretch is best for those with very limited range of motion.

• Place the foot on top of a chair, the height of which will depend on the degree of mobility.
• Ensure the standing leg is straight.
• Tuck the tailbone under to limit arching out through the lower back.
• Maintain pressure through the top of the foot pressing into the chair to intensify the stretch.
• Sustain as per Physiotherapist guidelines.

Standing Quadriceps Stretch (Advanced)

This version of the standing stretch is more appropriate if you can reach your foot with your hand.

• Bend the knee of the side to be stretched and take the top of the foot into the palm of the hand.
• Ensure the supporting leg is straight and the trunk is upright.
• Maintaining a proud chest, bend the elbow of the supporting arm to increase the bend at the knee.
• Tuck the tailbone under to limit arching out through the lower back.
• Sustain as per Physiotherapist guidelines.

Utilised for ankle mobility and strength the heel toe raise is a great functional exercise. As you alternate between the heel and toe lift, the balance is also challenged.

Instructions

• Position yourself in front of a wall or bench if required for balance
• Lift the heels so the weight is completely in the toes
• Slowly lower and transfer the weight to the heels lifting the toes towards the roof
• Move slowly to articulate through the foot between each movement

Precautions

• Avoid using momentum to ‘rock’ through the movement
• Ensure the ankle doesn’t roll out at the top of the heel raise
• Maintain an equal weight distribution in the heels/toes

Wrist Pronation

Instructions

• Position yourself with the affected limb on a bench or as shown below or resting on the knee
• The elbow should be bent to approximately 90 degrees
• Using a hand weight prescribed by your physiotherapist, hold the end of the hand weight
• With the thumb facing the roof commence the movement by moving into a palm down position. This is the ‘pronation’ component of the movement
• Repeat as prescribed

Wrist Supination

Instructions

• Position yourself with the affected limb positioned on a bench or as shown below or resting on the knee
• The elbow should be bent to approximately 90 degrees
• Using a hand weight prescribed by your physiotherapist, hold the end of the hand weight
• With the thumb is facing the roof, commence the movement by moving into a palm up position. This is the supination component of the movement

Precautions

• Avoid the wrist moving into an extended position
• Avoid firmly gripping the hand weight
• Maintain control of the weight at all times, moving in a slow and controlled manner

The wrist extensors are the group of muscles coursing from the outside of the elbow, along the top of the forearm to the fingertips. These muscles are responsible for extending the wrist. Common with conditions such as ‘Tennis Elbow’ these muscles can become weakened and play a vital in our upper limb function.

Concentric wrist extension

Instructions

• Position yourself with the affected limb positioned on a bench or as shown below or resting on the knee
• The elbow should be bent to approximately 90 degrees
• Using a hand weight prescribed by your physiotherapist, slowly extend the wrist and lower it past the level of the table or knee
• Repeat this extension for the determined number of repetitions

Precautions

• Relax the shoulders and neck
• Avoid forcefully gripping the hand weight
• Keep the palm facing the ground, avoid rotating the wrist up or down

Nordics describe an exercise in which the muscle loads ‘eccentrically’. Eccentric means to activate the muscle as it lengthens. Nordic Hamstring exercises have been shown to improve both length and strength of the muscle whilst reducing injury risk.

Instructions

• Using a mat or comfortable flooring underneath the knees come into a kneeling position
• Place the top 1/3^rd of the foot underneath a cabinet as shown here or a heavy dumbbell
• In an upright posture with the arms crossed over the chest tuck the pelvis ‘under’ so the gluteal muscles are active
• Maintaining a straight line from the head to the tailbone, lower the trunk towards the ground to the point where you cannot maintain the position anymore
• At this point, use the arms to catch yourself
• Bend the knees so the buttocks is on the heels and return to the starting position

Precautions

• Avoid arching out through the lumbar spine
• Relax through the neck and shoulders
• Ensure that the method of anchoring the feet is strong enough

A Romanian deadlift is a strengthening exercise that targets the hamstring muscle. During the movement the hamstring muscle is lengthening as the hips move backwards. This method of strength training both strengthens and lengthens the muscle fibres. This exercise can be completed at home with flour/buckets of water or traditional free weights or kettle bells.

Instructions

• Stand on the affected leg with the knee softly bent
• Hold the weight either with the hands at each end as shown or with a grip so the palms are facing the legs
• Use the toes of the unaffected leg for stability however the weight should be in the standing leg
• With the arms relaxed lower the weight towards the knee
• The hips move backwards and the knee maintains the soft position without bending
• When the point of tension is reached through the muscle at the back of the thigh, slowly return to the starting position

Precautions

• There should be a line from the head to the tailbone without collapsing through the chest
• The knee should not bounce or move inwards
• The arms must stay relaxed/straight
• Ensure the arch of the supporting foot doesn’t collapse inwards
• Avoid arching out through the lumbar spine

Progressions

• As shown in the video below, your therapist may add in lifting the opposing leg during the movement
• This challenges both the balance and core stability
• Maintain a level pelvis, avoid opening the side of the leg that is lifting

Instructions 

• Start in the four-point position: wrists directly under shoulders and knees positioned under the hips. 
• Bend one elbow, lowering it towards the floor allowing the upper trunk to rotate. 
• Return to the starting position and repeat on the opposing side. 
• Complete as per Physiotherapist guidelines

Precautions:

• Watch for the neck extending up towards the roof.
• Ensure the pelvis remains directly over the knees without rocking side to side or backwards towards the haunches.
• Utilise a mat or a rolled up towel for the wrists or complete the ‘book opener’ exercise.

This exercise works to strengthen the muscles that bring the shoulder blades together. It is an excellent postural strengthening exercise that can be progressed in levels depending on pain and strength.

Cable machine instructions:

• Set the cable machine height to below the breast bone with the prescribed resistance.
• With a proud chest and thumbs pointing towards the roof, pull the handles back to bend the elbows.
• As you pull back, focus on squeezing the shoulder blades together.
• Control the return.

Theraband instructions:

• Secure the resistance band to the door knob or pole.
• Keep the resistance point in line with the belly button.
• With a proud chest and thumbs pointing towards the roof, pull the band. back maintaining the bend in the elbow.
• As you pull back, focus on squeezing the shoulder blades together.
• Control the return.

Precautions

• Maintain proud chest as the band returns to the starting position.
• Ensure that the shoulders do not roll forward.

There are multiple variations for the strengthening the biceps complex. There are three muscles make up the brachium: biceps brachii (long and short head), brachioradialis and coracobrachialis. Please complete the variation as specified by your Physiotherapist.

Instructions: supination

• Standing on the theraband or using dumbbell with the chest proud.
• Position the hands palm up.
• Keeping the elbows in line with the side body draw the wrist up towards the shoulders.
• Control the return.

Instructions: pronation

• Stand on the theraband or hold dumbbell with the palms down.
• Keep the elbows in line with the side body.
• Bend the elbow to bring the wrist towards the shoulder.
• Control the return.

Instructions: hammer curl

• This exercise can be completed in a standing or seated position.
• Hold the prescribed weight in the affected arm with your thumb pointing up.
• From here bring the weight up towards your shoulder into full elbow flexion.
• Return to the starting position and repeat as per physiotherapist guidelines.

Precautions

• Avoid leaning back.
• Avoid swinging the elbows back and forth.

Level 1 Instructions:

• Lie on your side with the knees tucked
• The ankles are in-line with the buttocks
• Stack the pelvis as if there is a wall behind you
• Maintaining this position, slowly lift and lower the top leg
• To intensify this movement your therapist may recommend adding a theraband above the knees

Level 2 Instructions:

• Start in the same starting position as level 1 and then lift both feet into the air
• Maintain this position and slowly lift and lower the top leg
• Repeat as per physiotherapist instruction

Level 3 Instructions

• Lie on your side with your bottom leg straight and your top foot tucked behind your bottom knee with your knee bent and resting on the floor in front of you
• Stack your hips on top of one another and stabilise yourself placing a hand on the floor
• From this position, raise your top knee as high as you can without allowing your pelvis to rock backwards
• Then slowly lower your knee to the floor
• Repeat this sequence as for the prescribed number of reps/sets

Upper Pectoral Instructions:

• Stand in front of a doorway
• Bend your elbows and place the inside of your forearm against the door frame.
• Slowly step forwards until you feel a stretch in the front of your shoulder or chest
• Hold for 30-60 seconds

Lower pectoral Instructions:

• Stand in front of a doorway
• Raise your arms to approximately 45 degrees and rest your hands against the doorframe
• Keep your arms straight and slowly step forwards until you feel a stretch in the front of your shoulder or chest
• Hold for 30-60 seconds

Precautions

• Try to avoid elevating your shoulder or losing contact with the doorframe.
• The sensation should be a strong stretch, not pain.
• If you experience pain do a smaller step forwards into doorway.
• If you continue to experience pain, speak to your physiotherapist

We all know that muscles shorten, but did you know that they need to control as they lengthen also? This is particularly important for the calf muscles. They shorten to raise you onto your toes and lengthen to lower the heels to the floor. Gaining strength through this movement phase has protective strengthening effects over the calf and achilles tendon.

Instructions: flat surface

• Stand facing a wall or stable surface and place your fingers on for support if needed
• Ensure your feet are hip distance apart and toes facing forward
• Push up onto the balls of your feet by lifting the heels from the ground
• Transfer your weight to one leg with the heel still lifted 
• Lift the other leg off the ground
• Balance on the ball of the foot of one leg
• Slowly lower yourself to the ground on that leg
• Place both feet back on the ground
• Restart pushing up onto both feet  
• Complete pace and number of repetitions as instructed by your Physiotherapist

Step instructions:

• Position yourself on either a step or the ground as discussed with your Physiotherapist
• With straight knees, lift the heels up to an elevated position
• Take the unaffected foot off the step and slowly lower the heel of the standing leg back to the starting position
• Repeat lifting the heels always with both feet and lowering on the affected side

Precautions:

• The knees must remain straight
• Ensure the ankles do not roll out at the top of the heel raise
• Maintain control as you lower with a single leg
• Use a wall in front of you for balance as necessary

Fascia or connective tissue is the glue that keeps us all together. Fascia surrounds our muscles and organs and allows for their ability to move and glide. Tightness in the lower back can cause issues with flexibility and movement quality of not only the lower back itself but hips, pelvis and higher up the back. Releasing this area with a spiky ball or a roller can be of great benefit

Instructions

• Sit on the floor with your knees bent up
• Lift your hips up and slide the roller underneath
• Gently roll your lower back on the roller
• Balance on your hands to allow you to roll up and down
• If you find a sore spot you can hold and wait on that point until the tightness subsides – breathe into it
• Complete for 5 mins or as instructed

• The roller can be significantly sore when using it to release the fascia and muscles.
• Exercise caution and use to the level of soreness you can tolerate 
• Be mindful of not causing pain in the arms as you weight bear through them – be aware of any limitations
• If you are unsure, please speak to your physiotherapist

Tightness in the thoracic spine or rib cage can be limiting for the whole spine. It can restrict movement in the area locally and affect the neck and lower back.  It can also limit ability to gain an efficient breathe. Releasing this area with a spiky ball or a roller can be of great benefit

Instructions

• Sit with knees bent up
• Place the roller behind you and place your hands behind your head for support
• Gently lower yourself back until the middle of your rib cage is resting on the roller
• Press through your feet and lift your pelvis off the ground
• Roll up and down and roll side to side on the roller by pressing through your feet and ensure your head is supported by your hands
• You can also leave your pelvis on the ground and arch back over the roller and curl forward to change how you are releasing the area
• If you find a sore spot you can hold and wait on that point until the tightness subsides
• Complete for 5 mins or as instructed

Precautions

• The roller can be significantly sore when using it to release the fascia and muscles.
• Exercise caution and use to the level of soreness you can tolerate 
• If you are unsure, please speak to your physiotherapist

Lunges help to build strength and control in the gluts, hamstrings, quadriceps and calf muscles. They are also great at challenging balance, stability and core control

Static instructions:

• Stand with both feet facing forward
• Step the right foot in front keeping it in line with the hip joint
• Come onto the balls of your left foot
• Gently drop your back knee to the floor
• Ensure your trunk stays upright  
• Use a wall or railing for balance if needed
• Repeat 10 times each side or as instructed by your physiotherapist

Reverse lunge:

• Come into a standing position with the feet directly underneath the hips
• Move one leg back behind you by extending the hip
• Contact the ground with the balls of the feet and keep the heel lifted
• Imagine that the feet are on train tracks here as opposed to a tight rope
• Bend both knees simultaneously
• Ensure the movement is directly towards the ground
• Your Physiotherapist will determine the amount of bend required
• Keep the weight in the heel of the leading leg
• Straighten the knees and bring the feet back together
• Repeat on the opposite side

Precautions

• If you are aware that you are unsteady or feeling weak in your legs, please use your hands on a stable surface throughout
• Ensure to complete the exercise slowly and controlled  
• Stop if you feel pain or are unsure of the technique
• If you are unsure, please speak to your physiotherapist

The thoracic spine is the part of the spine between your lower back and your neck. It supports the rib cage and is the structure to which the ribs attach at the back. It is made up of vertebrae and discs just like the neck and lower back and its position in space and movement is important for our posture and protection or our internal organs. It is important to move this part of the spine forward and back and into rotation. Below describes a good way to encourage extension of the spine at the thoracic region and encourages lumbar spine extension also

Instructions

• Sit on the ground and place 2 x pillows or a bolster lengthwise behind your tailbone
• Sit directly in front of this and lower yourself back over the pillows/bolster
• You can start with your knees bent up
• Ensure that your head and neck are comfortable – you may need another pillow or towel under your head to encourage good posture for your neck
• Reach your arms out to the side with your palms facing up
• Breathe down to your stomach and relax your shoulders
• After a few minutes you can then change your leg and arms positions to open up the body further – this is demonstrated in the video
• You can alternate between leg and arm positions as you like in this position
• Complete as per Physiotherapist guidelines

Precautions

• Ensure you keep your head supported during this exercise – you may need to use a spare pillow to ensure that your neck is not being compromised
• Take your time and breathe throughout the exercise
• If you know you are stiff in your hips you may want to use other pillows to support the legs when in a cross-legged position
• Stop if you feel pain or are unsure of the technique
• If you are unsure, please speak to your physiotherapist

The lumbar spine is generally referred to as your lower back. It comprises of the lumbar vertebrae, discs and muscles and generally involves the pelvis region. The region is intricately intertwined with the core muscles. Weakness in the core or its control can lead to stiffness and pain in the lower back as the joints work harder to support our activities and weight. Poor posture and movement patterns will tend to load the lower back inefficiently resulting in issues occurring.  Movement quality in this area is essential to help the spine and surrounding structures move well and reduce pain and wear and tear. Our day to day lives of sitting and poor movement can create an environment where we are bent forward or slouched and only moving the spine in one plane of movement. This exercise should be helpful to allow you to move the lower back in other patterns of movement which are important for its health and mobility

Instructions

• Lie on your side with your head supported and your knees bent up to 80-90 degrees
• Walk your bottom shoulder out from underneath your body and have the arm outstretched in front of you
• Allow your trunk to roll backwards and your head look towards the ceiling
• Place your top hand on your forehead like you are checking your temperature and let your elbow drop back to the floor behind you
• Breathe into the position, visualising the breath into the ribcage and relaxing the upper chest
• Then roll forward to touch elbow to elbow, ensuring your head does not lift off the ground
• Complete as per Physiotherapist guidelines

Precautions

• Ensure you keep your head supported on the pillow or ground
• Take your time and breathe throughout the exercise
• Stop if you feel pain or are unsure of the technique
• If you are unsure, please speak to your physiotherapist

Fascia or connective tissue is the glue that keeps us all together. Fascia surrounds our muscles and organs and allows for their ability to move and glide. Tightness in this structure can limit ability of the muscles to move correctly. Tightness in the hamstrings can cause issues with hip, knee, and lower back movement. Utilising spiky balls and rollers is seen as an effective way to release fascia and restore movement patterns

Instructions

Sit in long leg position

• Place the roller under your hamstrings, located at the back of your thigh bone
• It is usually easier to take your hips off the floor and weight bear with your arms behind you
• Place your weight on your arms and roll your hamstrings up and down the roller
• You can change the intensity by increasing your weight on the roller
• If you find a sore spot you can hold and wait on that point until the tightness subsides
• Complete for 5 mins
• This position allows for you to roll out both legs at the same time

Precautions

• The roller can be significantly sore when using it to release the fascia and muscles.
• Exercise caution and use to the level of soreness you can tolerate 
• Be mindful of not causing pain in the arms as you weight bear through them also – be aware of any limitations
• If you are unsure, please speak to your physiotherapist

The thoracic spine is located between your lower back and your neck. It supports the rib cage and is the structure to which the ribs attach. It is made up of vertebrae and discs just like the neck and lower back and its position in space and movement is important for our posture. It is important to move this part of the spine forward and back and into rotation. Below describes a good way to encourage rotation for the thoracic and lumbar spine

Instructions

• Lie on your side with your head supported and your knees bent up to 80-90 degrees
• Place your arms in front of you in front of your chest with hands together
• Lift your top arm up and over your body towards the floor behind you drawing a semicircle
• Let your trunk roll with the movement
• Hold at the end of movement for a breathe
• Lift the arm up and reverse the semicircle movement until back at the start
• Complete as per Physiotherapist guidelines

Book opening short lever

• Lift the arm up with a bent elbow until back at the start

Precautions

• Ensure you keep your head supported on the pillow or ground
• Take your time and breathe throughout the exercise
• Stop if you feel pain or are unsure of the technique
• If you are unsure, please speak to your physiotherapist

The thoracic spine is the part of the spine between your lower back and your neck. It supports the rib cage and is the structure to which the ribs attach to your spine. It is made up of vertebrae and discs just like the neck and lower back and its position in space and movement is important for our posture. It is important to move this part of the spine forward and back and into rotation. Below describes a good way to encourage rotation

Instructions

• Start in four-point kneeling
• Ensure your knees are under your hips and your hands are underneath your shoulders
• Ensure your back is flat to start and do not allow your ribcage to drop
• Do not lock your elbows out
• Take your right hand and thread it underneath the left arm allowing your right shoulder to drop towards the floor
• Stretch the right arm as far is comfortable mimicking a thread the needle type movement
• Then bring the arm back through and continue the movement reaching the right arm up and over the body to rotate up to the ceiling
• Complete as per Physiotherapist guidelines

Precautions

• Ensure you keep your head in a neutral position with chin gently tucked and back of the neck long
• Ensure your knees are under your hips and your hands are underneath your shoulders
• Ensure your back is flat to start and do not allow your ribcage to drop
• Take your time and breathe throughout the exercise
• Stop if you feel pain or are unsure of the technique
• If you are unsure, please speak to your physiotherapist

Tightness in the calf can restrict both ankle and knee mobility and efficiency of walking and running

Instructions

• Lie on your back and sit up with legs long
• Place the roller under your calf
• Place your weight on your arms and roll your calf up and down the roller
• You can change the intensity by increasing your weight on the roller
• If you find a sore spot you can hold and wait on that point until the tightness subsides
• Complete for 3- 5 mins on each calf

Precautions

• The roller can be significantly sore when using it to release the fascia and muscles.
• Exercise caution and use to the level of soreness you can tolerate
• Be mindful of not causing pain in the arms as you weight bear through them also   
• If you are unsure, please speak to your physiotherapist

Most people have heard of plantar fasciitis. This is inflammation of the fascia along the base of the foot, leading to pain in the feet and particularly the heel.

Instructions

• Stand with support from wall or a stable surface
• Place your foot on the spiky ball and slowly roll along the bottom of the foot
• You can change the intensity by increasing your weight on the ball
• If you find a sore spot you can hold and wait on that point until the tightness subsides
• Complete for 5 mins on each foot
• This can also be completed on a roller is you don’t have a spiky ball

Precautions

• The spiky ball can be quite sore on this part of the foot. The feet are extremely sensitive particularly when inflamed. Release using the spiky ball to a level where you can tolerate it
• If you are unsure, please speak to your physiotherapist

Moving from a sitting position to a standing position is one of the most basic skills we use daily as humans. It is important from the minute we wake until we lay our heads down at night. From getting out of bed, to sitting on the toilet, to sitting for meals – we need to be able to get up again from those positions. So, the exercise practice of sitting to standing is a great way to maintain this skill and to build strength and control for this basic and essential activity

Instructions

• Sitting- shuffle your bottom forward towards the front of the chair
• Please use your hands on the chair if needed – or attempt with no hands if able
• Lean your trunk forward and place your weight firmly on the floor
• Press through your feet and press the knees gently wide
• Press through your feet (and hands if needed) and stand up
• To reverse the process, ensure you can feel the chair at the back of your knees
• Place your hands back to feel for the chair
• Let your sit bones swing back bending your knees and leaning your trunk forward
• Lower yourself slowly and safely to the chair
• Repeat the up and down action x 10 times 2/day

Advancement

Complete with theraband above the knee joint and press out against the theraband with your legs

Precautions

• If you are aware that you are unsteady or feeling weak in your legs, please use your hands throughout
• Ensure to complete the exercise slowly and controlled
• Stop if you feel pain or are unsure of the technique
• If you are unsure, please speak to your physiotherapist

Squatting is an all over body exercise. Think about what you do during the day that requires this movement – sitting down, bending to pick things up, getting in and out of the car, getting things out of a low cupboard. Not only does squatting challenge the leg muscles but it challenges our balance and core stability. It requires flexibility and mobility from our ankles, knees and hip joints and control from the joints in our spine. Technique is important to ensure that we load those lower limb joints well and do not cause injury. Using your pelvis and hips well will help with this

Instructions

• Standing with your feet hip distance apart
• Have both feet facing forward
• Think about leading the movement from your sit bones  
• Gently bend your knees and then swing your sit bones behind you
• Let your trunk lean forward while trying to keep your spine aligned
• Keep the back of your neck nice and long with your chin tucked in
• Go to the depth that feels comfortable for you but not below 90 degrees – you should feel tightness at the back of the thigh
• Press through your feet in the ground and come back up into standing position reversing the movement

Sumo Squat Instructions:

• Stand with your feet out wide and your toes pointing out
• Keeping your weight on your heels start to bend your knees and lower your hips
• Go down until your thighs are parallel to the floor
• Stand back up squeezing your glutes
• Further directions may be progressed by your Physiotherapist

Front facing squat:

• Position yourself front facing to a chair or table
• Using the hips to drive the movement, send the hips back
• The height of the table should stop the knees from tracking forward
• Extend the arms in front of the body to counterbalance the movement
• Return to the start position tucking the tailbone underneath the pelvis at the top of the movement
• Maintain pressure evenly through the foot during the movement
• Repeat as per Physiotherapist instructions

Precautions

• If you are aware that you are unsteady or feeling weak in your legs, please use your hands on a stable surface throughout
• You may want to position yourself with a surface in front of you to help with balance that you can place your hands on if needed
• You may find having a chair behind you works better to try to squat to this height for feedback
• Ensure to complete the exercise slowly and controlled
• Stop if you feel pain or are unsure of the technique
• If you are unsure, please speak to your physiotherapist

The hip flexors are a group of muscles that extend across the front of your hip and deeper to the hip. They connect to the lower back also. Their job it to allow the hip to bend and lift the leg from the floor. Having good length in the hip flexors allows for better walking pattern and lets the hip extend well

Instructions

• Kneeling in a lunge position, keep your trunk over your pelvis
• Your weight is on the leg underneath the body, the front leg is at a 90-degree bend
• Gently tuck your tail
• You should feel a stretch in the front of the hip on the leg behind and down into the thigh itself
• Sustain as per Physiotherapist guidelines

Precautions

• Do not lean your trunk forward
• Try and keep trunk over your pelvis
• Pressing your hip forward will change the strength of the stretch, do not stretch into pain but rather discomfort
• If you are unsure, please speak to your physiotherapist

The calf muscles and lower limb muscles are important in walking, running, standing and to ambulate forward. It is therefore important to maintain their strengthen and mobility to aid in improving our lower limb health. The double leg heel raise is important to strengthen and create control and stability around the ankle and knee, and provide balance and control for the hip and pelvis.

Instructions

• Stand facing a wall or supportive surface and place your fingers on the surface for support if needed
• Ensure your feet are hip distance apart and toes facing forward
• Push up onto the balls of your feet by lifting the heels from the ground
• Slowly lower yourself to the ground
• Try to go up fast and down slowly
• Repeat 15 times
• Aim to complete 3 rounds as possible

External rotation:

• Come into standing with the hands on the wall for balance
• With straight legs, bring the heels together and the toes out. This will target the medial head of the calf muscle.
• The feet should form a ‘V shape
• Keeping the legs straight, lift and lower the heels whilst maintaining this position
• Repeat as per Physiotherapist guidelines

Internal rotation:

• Come into standing with the hands on the wall for balance
• With straight legs, bring the toes together and the heels out. This will target the lateral head of the calf muscle.
• Keeping the legs straight, lift and lower the heels whilst maintaining this position
• Repeat as per Physiotherapist guidelines

Metatarsal extension:

• Extend the toes over a rolled up towel or against the wall
• Ensure that the ball of the big toe maintains contact with the floor
• Lift the heels off the ground
• This is to bias the plantar surface of the foot and encourage lengthening

Soleus variation:

• Position the back flat against the wall
• With straight knees, extend the legs away from the wall so you are leaning back
• Bend the knees to a 90-degree position
• Slowly lift and lower the heels

Precautions

• Ensure you are near a wall or surface for balance /support
• Ensure the knee is straight when completing this exercise
• The better you get the less support you will need from the wall
• The muscle will fatigue as the repetitions increase
• Stop if you feel any pain or are concerned about technique
• If you are unsure, please speak to your physiotherapist

The calf muscles and lower limb muscles are important in walking, running, standing and to ambulate forward. It is therefore important to maintain their strength and mobility to aid in improving our lower limb health. As with the double leg heel raise, single leg heel raise is important to build strength and control around the ankle and knee, and provide balance and control for the hip and pelvis

Instructions

• Stand facing a wall or supportive surface and place your fingers on the wall for support if needed
• Ensure your feet are hip distance apart and toes facing forward
• Take your weight onto the right leg removing your left leg from the floor
• Gently transfer your weight to the ball of your right foot
• Push up onto the ball of your foot by lifting the heel from the ground
• Slowly lower yourself to the ground
• Try to go up fast and down slowly
• Repeat as per Physiotherapist guidelines

Soleus variation seated:

• Sit on the edge of a chair at a height so the knee is bent to approximately 90 degrees and the feet are planted on the ground
• Using pressure from the hands onto the affected limb, raise the heel against the resistance
• The heel lifts and lowers in a controlled manner against resistance

Soleus variation standing:

• Face the wall and use your hands for balance
• Bend the knees as if you’re doing a half squat
• Maintaining this bend in the knees, lift and lower the heels off the ground
• To progress complete on one leg, again maintaining the bend in the knee

Internal rotation:

• Come into standing with the target limb furthest from the wall
• Lean the shoulder against the wall so you are forming a diagonal to the ground
• Lift the leg closest to the wall
• Slightly turn the pinky toe in towards the ankle of the working leg
• Lift the heel with a pause at the top and lower with control
• Repeat as per Physiotherapist guidelines

Precautions

• Ensure you are near a wall or surface for balance /support
• Ensure the knee is straight when completing this exercise
• The better you get the less support you will need from the wall
• The muscle will fatigue as the repetitions increase
• Stop if you feel any pain or are concerned about technique
• If you are unsure, please speak to your physiotherapist

Tightness in the gluteal muscles can cause issues with hip, knee and lower back mobility. This in turn can result in stiffness and pain. Releasing this area with a spiky ball or a roller can be of great benefit for the back and lower limb.

Instructions

• Sit in long leg position or with knees bent up
• Arms are behind you to allow you to use them for support
• Place the spiky under your buttocks
• Place your weight on your arms and roll your buttocks up, down and side to side on the ball
• You can change the intensity by increasing your weight on the ball
• If you find a sore spot you can hold and wait on that point until the tightness subsides
• Complete for 3-4 mins

Precautions

• The spiky ball can be significantly sore when using it to release the fascia and muscles.
• Exercise caution and use to the level of soreness you can tolerate 
• Be mindful of not causing pain in the arms as you weight bear through them – be aware of any limitations
• If you are unsure, please speak to your physiotherapist

The hamstrings are a group of muscles at the back of your thigh that extend from your buttock to the back of the knee. There job includes bending the knee and extending the leg behind you. They are an important muscle group for your lower leg and can often be tight in many individuals. Having good length in the hamstrings helps with posture and mobility.

Instructions

• Lying on your back
• Utilise a strap or towel and place it around the base of your foot
• Flex your hip to 90 degrees to your body
• Keep the other leg straight on the ground
• Draw your toes towards your head and extend your heel to the ceiling
• Go to the point where you can feel a stretch on the back of your thigh
• Sustain as per Physiotherapist guidelines

Precautions

• Do not bring the knee in to the chest at any point but maintain your thigh body at 90 degrees to the ground
• Ensure your head and neck are relaxed and do not create tension in your shoulders while holding the strap
• Have your sit bones wide to avoid straining your lower back – this isolates the stretch into the hamstring
• If you are unsure, please speak to your physiotherapist

The plantar fascia is connective tissue along the base of the foot. It starts at the heel and extends forward into the arch of the foot.  It can become inflamed and sore when walking or running and can be experienced as local heel pain or extend along the base of the foot. Keeping good length in the plantar fascia is important to reduce pain and inflammation around this area.

Instructions

• Stand facing the wall
• Place the balls of your right foot up onto the wall with your heel resting on the floor
• Gently press your body forward towards the wall
• You should feel a strong stretch into both calf and the arch of the foot
• Sustain as per Physiotherapist guidelines

Precautions

• Be aware that stretching of the plantar fascia can be quite a strong stretch so use caution and stretch to the point where you feel on the edge of discomfort.
• If you are unsure, please speak to your physiotherapist

The calf muscles are made up of two muscles they are integrated into the achilles tendon. They are essential to allow us to get from A to B. They are involved in ankle, knee and foot mobility. The main body of the calf influences the knee and the ankle joint. This exercise is to the target the smaller muscle of the calf

Instructions

• Stand with one foot in front of the other hip distance apart
• Both feet facing forward.
• Keeping your back heel on the ground, gently bend the back knee
• Bend the front knee
• You should feel a stretch around the back of the ankle joint and achilles area
• Hold the stretch for 20-30 secs
• Repeat on both sides

Precautions

• The sensation should be a strong stretch, not pain.
• If you experience pain, stop the exercise or reduce the lean forward in the movement.
• If you continue to experience pain, speak to your physiotherapist

The calf muscles are made up of two muscles they are integrated into the achilles tendon. They are essential to allow us to get from A to B. They are involved in ankle, knee and foot mobility. The main body of the calf influences the knee and the ankle joint. Maintaining sufficient length in this muscle is important for the whole lower limb mobility and alignment

Instructions

• Stand with one foot in front of the other hip distance apart
• Both feet facing forward.
• Keeping your back knee straight and your back heel on the ground
• Bend the front knee
• You should feel a stretch in the long muscle between your ankle and your knee at the back
• Press your hip gently forward on the back leg
• Complete as per Physiotherapist instruction

Precautions

• The sensation should be a strong stretch, not pain.
• If you experience pain, stop the exercise or reduce the lean forward in the movement.
• If you continue to experience pain, speak to your physiotherapist

Please click below to watch our online strength and balance class:

Important: Peak Physio has compiled this video to aid with your movement and health. It is a general routine and does not take into account your individual circumstances. Please be advised that you are completing the exercises at your own risk. Please be mindful of your own limitations and exercise caution if you feel unfamiliar with the task. If you experience any pain or discomfort, please discontinue the exercise until you speak to one of the team.

Please click below to watch our latest online Pilates mat class.

Important: Peak Physio has compiled this video to aid with your movement and health. It is a general routine and does not take into account your individual circumstances. Please be advised that you are completing the exercises at your own risk. Please be mindful of your own limitations and exercise caution if you feel unfamiliar with the task. If you experience any pain or discomfort, please discontinue the exercise until you speak to one of the team.

Please click below to watch this week’s online Pilates mat class designed by one of our senior physiotherapists, Orla Cunningham.

Important: Peak Physio has compiled this video to aid with your movement and health. It is a general routine and does not take into account your individual circumstances. Please be advised that you are completing the exercises at your own risk. Please be mindful of your own limitations and exercise caution if you feel unfamiliar with the task. If you experience any pain or discomfort, please discontinue the exercise until you speak to one of the team.

Unilateral Instructions:

• Stand in front of a step or chair
• Place your foot on top of the step
• Pull your toes back and maintain a slight knee bend
• Slowly fold at your hips and glide your hands towards the toes
• Hold for 30-60sec or as prescribed by your physiotherapist

Bilateral Instructions:

• Stand with both feet flat on the floor and knee straight.
• Slowly fold at your hips and glide your hands towards the toes
• Keep your knees straight
• Hold for 30-60sec or as prescribed by your physiotherapist

Precautions:

• You should experience a strong stretch sensation, not pain.
• This is a sustained stretch so avoid bouncing movements
• If you experience pain consult your physiotherapist

How to Perform Hamstring Stretches

Technique 1

1. Sit on the ground or on your bed with your legs out straight in front of you.
2. Bending from your hips, slowly reach your hands towards your toes.
3. The key is to keep your knees straight.
4. Sustain as per Physiotherapist guidelines.

To progress

1. While your legs are out in front of you, bend one leg and rest the heel on the inside of the thigh of the straight leg.
2. Bending from the hips, slowly reach your hands towards the toes of your straight leg.
3. Sustain as per Physiotherapist guidelines
4. Repeat on the opposite side.
5. This is a sustained stretch, to avoid injury please avoid bouncing movements or stretching into pain.

Technique 2

1. Sit on the ground or on your bed with your legs out straight in front of you.
2. Using a towel or belt, take on end in each hand and loop the middle of the towel/belt over the end of your foot.
3. Keep the knee of the looped leg straight.
4. Slowly lower your body to the ground/bed whilst holding on to the ends of the towel/belt, in turn lifting your leg towards the ceiling.
5. Keep your knee straight and pull your leg towards you.
6. Sustain as per Physiotherapist guidelines.
7. Repeat on the opposite side.
8. This is a sustained stretch, to avoid injury please avoid bouncing movements or stretching into pain.

The following are designed to stretch the muscles at the back of your lower leg.

How to Perform a Calf Stretch

Technique 1

1. Stand with toes pointing straight forward.
2. Step one leg out in front – make sure your toes are still pointing forward.
3. Keeping your back knee straight and back heel on the floor, bend your front knee.
4. You should feel a stretch on the back of your calf.
5. Complete as per Physiotherapist instruction.

Technique 2

1. Stand on top of a step on the balls of your feet on the edge.
2. Please ensure you have a rail or wall to support yourself.
3. Drop one heel down below the edge by slightly bending the knee of the other leg.
4. Complete as per Physiotherapist instruction.

The levator scapulae muscles are often implicated in neck pain. These stretches can prove helpful in alleviating built up tension and tightness.

How to Perform the Levator Scapulae Stretch

• Start by sitting in a chair with your shoulders relaxed.
• Turn your head 45 degrees to one side and look down, tucking your chin into your chest (this position should make you look like your looking at your underarm).
• Use the arm of the side your looking towards to gently pull your head further down.
• You should feel a stretch on the back of your neck.
• Hold this position for 10 – 30 seconds.
• Repeat on the opposite side.
• This is a sustained stretch, to avoid injury please avoid bouncing movements or stretching into pain.

The upper trapezius is a very common contributor to neck pain. Tightness through these muscles is particularly common in desk / office workers due to prolonged periods working at computers. Regular stretching may help to reduce tightness / muscle spasm.

How to Perform the Upper Trapezius Stretch

• Start by sitting in a chair with your shoulders relaxed.
• Tilt your head to one side (imagine that you’re bringing your ear towards your shoulder).
• Use the arm of the side you’re tilting towards and place it on top of your head to gently pull your ear further towards your shoulder.
• Sustain as per Physiotherapist guidelines.
• This is a sustained stretch; avoid bouncing movements or stretching into pain.

The bridge exercise targets your legs and buttocks and incorporates an element of core stability, making for a well-rounded exercise.

Bridging is great for:

• Core stability
• Pelvic stability
• Weak glutes
• Weak Hamstrings

Instructions

1. Start by lying on your back (palms down for more stability)
2. Bend your knees and keep your feet flat on the floor, shoulder width apart
3. Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position)
4. Slowly return your hips to the ground and repeat

To progress

• Once in the bridge positing grasp your hips and begin marching on the spot, lifting your heels off the ground, alternating between left and right

Progress further

• Once in the bridge position grasp your hips and straighten one leg (keep your body aligned)
• Raise your straightened leg towards the ceiling and return it to the aligned position and repeat a set of repetitions

This back extension exercise aims to target the lumbar spine (or lower section of the back). It is sometimes referred to as a ‘McKenzie Extension’, named after physiotherapist Robin McKenzie who utilised this exercise extensively is his well-known methodology for treating back pain.

Useful for

• Low back pain sufferers
• Promoting mobility in the lumbar spine
• Individuals suffering from an acute disc herniation.

Instructions

• Lying on your stomach, placing your hands under your shoulders 
• Breathe in and on the breathe out, gently press through the palm of hands
• Begin to lift your chest off the mat while straightening your arms
• Make sure to keep your hips firmly pressed into the floor and unclench your buttocks
• Start by going nice and slowly into the movement, only going to the limit of your available movement
• Do not push into pain
• Hold the position for a few seconds at the top
• Lower your chest slowly and return to the starting position
• Complete 5- 10 times or as instructed by your physiotherapist

Precautions

• This exercise should not be painful
• If your movement is limited you can try the exercise with one or two pillows under your hips
• If you are unsure of the exercise , please contact your physiotherapist

Extensions in Standing

Instructions:

• Facing wall, position elbows in an upside down V position at shoulder height
• Gently drop hips towards wall creating an arch through the lower spine
• Return to the starting position and repeat as per physiotherapist guidelines
• Do not push into pain for this exercise

Child’s Pose is a classic Yoga manoeuvre for the lower back, stretching lats and posterior shoulders and opening up the hips. It can be completed independently or with a Swiss ball as shown below.

Instructions: Swiss Ball

• Kneel in front of stability ball
• Rest both of your hands up on the stability ball about shoulder-width apart
• Sit your buttocks back onto your heels (or as far as you can manage comfortably)
• At the same time, stretch and push the ball away from your body
• Complete as per Physiotherapist instruction

Precautions

• Take care if you have a history of knee pain. This can be a challenging position with the knees fully flexed.
• If you are pregnant, be careful not to compress your belly into your thighs. Try moving your knees apart to create more space.

Instructions: independent

• Come into 4 point kneeling on a soft surface
• Widen the knees to the width of the mat or as comfortable
• Gently pushing through the palms, send the buttocks towards the heels and allow the arms to rest on the mat
• Breathe deeply into the belly and relax the shoulders, neck and jaw
• Sustain as advised by your Physiotherapist

Other tips

• If you’re unable to keep your bottom on your heels, roll up a towel and wedge it at the back of your knees.
• If you feel a pinching sensation in the front of your shoulders – don’t push the ball as far forward, back off the stretch slightly.
• If you experience pain from kneeling, try placing a pillow underneath your knees for added support.

The Glute Pulse is a wonderful exercise for strengthening the gluteal (buttock) muscles. The glutes are key muscles in most lower limb activities and play a crucial role in stabilising the hip.

Bent knee variation:

• Lying on your stomach, relaxing your neck and shoulders
• Bend one knee to 90 degrees
• Slowly lift your knee off the floor, pulsing your foot towards the roof
• Lower your knee back to the starting position
• Alternate sides and repeat

Straight knee variation:

• Come into a lying position on your stomach
• Support the forehead with the back of the hands
• Flex the foot
• Straighten the leg by drawing your shin down to the ground
• Without arching through the back, lift the leg up to the roof
• Slowly lower back to the start position and repeat as per Physiotherapists guidelines

Precautions:

• Keep the hip bones equally in contact with the ground as you lift the leg
• Avoid arching out through the back to elevate the limb
• Remain relaxed through the upper body

The piriformis muscle is often implicated in hip, back and leg pain. Tightness or dysfunction of the muscle may cause pain directly. It may also produce pain indirectly by compressing the sciatic nerve, which runs down the back of the leg.

Seated Version:

• Bring one leg on top of the other
• Then lean forward into the stretch

Lying Version:

• Start by lying on your back with knees bent comfortably and feet on the ground.
• Place the outer portion of the ankle of the leg you wish to stretch onto the opposite knee.
• Lift the knee and grab the underside of your thigh.
• Pull your thigh towards you until you feel a stretch in the side of your hip.
• Sustain as per Physiotherapist guidelines

Precautions:

• If you are unsure of the stretch or are experiencing pain whilst performing the stretch, please speak to your physiotherapist

The cat cow stretch is a fantastic way to mobilise the spine, particularly the thoracic region.

Instructions:

• Start on your hands and knees, with your hands under your shoulders, and knees under your hips.
• Allow your stomach to slowly drop down.
• Hold this position.
• Next, arch your back up by tucking your head and tailbone in, and pulling your belly button in towards your spine.
• Hold this position and repeat.

The Cat-Cow Stretch is great for:

• Low back pain
• Pregnancy low back pain
• Relieving tight muscles along spine
• Improving spinal mobility

Seated version

• If unable to be on your knees, a seated variation can be done as well
• Support your back by putting your hands on top of your knees
• Breathe in as you lift your chest and look up
• Breathe out as you round your back

A major component of physiotherapy is to educate patients about their condition. Research shows repeatedly that simply understanding the nature of the problem can aid patients in recovery. On this page you’ll find links to information about a range of conditions we commonly treat and various other useful resources.

We work with clients of all ages, shapes and sizes to achieve your personal goals, whether those be related to appearance, athletic performance or general health.

Initial Personal Training Assessment

During the initial personal training assessment at Peak Physio, we:

• Discuss and define your goals.
• Review your history, including exercise experience, injury history, training preferences, etc.
• Collect baseline physical measurements
• Analyse your movement patterns and posture.
• Conduct performance testing, assessing strength, endurance, aerobic capacity, flexibility, etc.

Personal Training Programs

Your training program will be carefully designed and fully customised to your goals, preferences and abilities.

Training can include a combination of:

• Weights
• Pilates
• Yoga
• Kettlebells
• Stretching
• Running
• Boxing
• Cycling
• and more…

Sports Performance Training

If you’re looking to get an edge athletically, we can design and implement a specialised athletic development program for you. We have trainers with qualifications in exercise and sports science and experience working with athletes from a wide range of sports.

Why should you choose Peak Physio for personal training?

Personal training at Peak Physio is conducted by registered physiotherapists with extensive experience in designing training programs. Our physios are experts in human movement, anatomy, and physiology.

Our physios will work one-on-one with you to achieve your goals.

There’s nothing more important than the health of your workforce and onsite physiotherapy is a fantastic way to foster a healthy work environment. Onsite physiotherapy is useful for all workplaces and we can tailor our service according to the type of work performed.

Onsite Physio Services

When on site, our physiotherapists can provide a range of services to your employees, including:

• Injury assessments
• Physiotherapy treatments, such as:
  • Massage
  • Exercise programs
  • Stretching
  • Postural correction
  • Taping
• Education about injury prevention and management
• Manual handling instruction / training
• Ergonomic assessments and advice

How does onsite physiotherapy work?

Typically, our physiotherapists will attend on-site at regular intervals (e.g., weekly, fortnightly, or monthly) and provide a mixture of services depending on your employees’ needs. Employees are given the opportunity to book appointments with the physiotherapist in advance (generally 15-20 minutes per consult).

Our programs are fully tailored to each workplace, so there is no ‘one-size-fits-all’ approach. Call your nearest clinic to discuss how we can develop a customised program for your company.

To book an ergonomic assessment in the Newcastle, Hunter, or Central Coast regions, please call your nearest clinic. We can typically have an ergonomic assessment completed in 1-2 business days.

What is an Ergonomic Assessment?

Ergonomics is the design and configuration of workstations to fit the people who use them. An ergonomic assessment will take into account all of the attributes of the individual (e.g., height, weight, posture, habits, injury history, preferences, etc.) and then setup the workstation to make the environment as safe, efficient and comfortable as possible.

Why are Ergonomic Assessments important?

Ergonomics is a cornerstone of workplace health. Many of us spend upwards of 90% of our workday sitting at a workstation. Spending such a prolonged period of time in any position is inherently problematic for the body. Spending thousands of hours per year sitting with a poor posture is a sure-fire recipe for injury.

It’s not just posture, though. Most of us are required to perform numerous repetitive tasks throughout the day, whether it’s typing, using a mouse, picking up the phone, referencing documents, or whatever else. How we perform these tasks matters.

It’s not that we’re likely to experience an injury doing something once, twice, or ten times. It’s on the thousandth repetition, when our muscles are weary and our brains fatigued, that injuries often occur. Doing a task in the most efficient manner (biomechanically speaking) reduces the load on our muscles, joints and ligaments, making injury a far less likely occurrence.

Work-related injuries are a huge cost to all involved. Businesses ultimately pay for work-related injuries through substantial increases in insurance premiums, but also need to account for lost productivity and management costs. At an individual level, work-related injuries can cause significant pain, stress and financial hardship. Prevention is always better than cure!

Why choose Peak Physio for Ergonomic Assessments in Newcastle?

Our physiotherapists have extensive experience in ergonomics and are experts in injury prevention. While some treat ergonomics as a box-ticking exercise, we believe it is one of the most important investments a business can make in their employees’ health. We have practitioners available with over 10 years of corporate health consulting experience, so you know you’ll be getting the highest level of service.

Moreover, Peak Physio is a local business which has been helping the Newcastle community since 2012. We greatly value local commercial relationships and will go above and beyond to ensure the best result for you and your employees.

What does an Ergonomic Assessment with Peak Physio include?

• One-on-one consultation with the worker to understand the job requirements and any injuries or areas of concern.
• Full workstation/ergonomic assessment conducted by a registered physiotherapist with extensive experience in ergonomics.
• Discussion with the employer/referrer to review any ergonomic recommendations or concerns etc.
• Comprehensive ergonomic assessment report.

Will we need to buy new ergonomic equipment?

It may be advisable in some cases to offer additional equipment to employees to improve their ergonomics. Our aim is to always create an excellent ergonomic environment with the currently available equipment and to only prescribe equipment where it is reasonable and necessary to do so. Our physiotherapist will discuss any equipment prescriptions with the employer first to ensure recommendations are appropriate and feasible.

Want to know more about our Ergonomic Assessments?

If you have any other questions in relation to organising an ergonomic assessment in Newcastle, please don’t hesitate to contact us. A consultant will be available to speak with you right away.

Our strength and balance exercise classes are designed specifically for our ‘over 60s’ clients who want to stay active and mobile. The classes are fun, but challenging, and suitable for all levels of physical fitness. Importantly, our exercise programs are designed by a physiotherapist to ensure they’re safe and effective for all participants.

The Effects of Ageing

As we grow older, our bodies grow older. This is not something that you should be ashamed, nor deterred by. There are known physiological changes that occur in our body as a result of the ageing process.

These include:

• Loss of calcium and bone minerals – bones become more brittle and therefore more likely to fracture.
• Calcification of joints.
• Loss of cartilage in joints and increased incidence of osteoarthritis.
• Loss of muscle strength – muscle fibres shrink and are replaced at a slower rate.
• Increased risk of developing osteoporosis.
• Increased risk of falls which may result in fracture.
• Loss of height in disc fluid between the vertebrae.
• Foot arches become less pronounced.

Maintaining Mobility & Strength

Did you know that you can offset the effects of ageing on your body by exercising? There are many associated benefits of exercise, including:

• Decrease falls risk by improving your balance
• Increase bone density…healthier, stronger bones are harder to break!
• Build and maintain muscle strength
• Improve muscle length
• Enhance your aerobic capacity, thereby decreasing your work of breathing
• Manage pain and condition specific symptoms
• Enhance your quality of life

So, your physio is telling you to exercise, but, what does the evidence say?

Exercise for over 60s

The American College of Sports Medicine and the American Heart Association recommend that older individuals partake in aerobic activity (i.e. walking, swimming, cycling) tailored to suit their level of aerobic fitness, activities which maintain or increase their flexibility, balance exercises and muscle strengthening activities. Both recommending bodies agree that the primary aims of exercise for the older population include reducing sedentary behaviour, decreasing falls risk and risk management. As we grow older, the aim, or goal, of our exercise program turns more towards improving or maintaining your balance and enhancing your quality of life.

The NSW Health Best Practice Guidelines recommend that exercise for falls prevention should provide a moderate or high challenge to our balance. That is to say, balance exercises are supposed to be hard! They continue to recommend that balance exercises be undertaken for at least 2 hours per week, on an ongoing basis. Seems a lot, doesn’t it! Interestingly, walking or strength based programs do not specifically decrease our risk of falls as a single intervention.

So! Where to from here?

Setting Goals

When setting out to improve your physical health and well being, it’s an excellent idea to set some functional goals to keep you motivated and accountable. Some great examples include:

• Be able to climb two flights of stairs without rest.
• Be able to push the trolley up and down the aisles of the supermarket.
• Go back to wearing my high heels.
• Be able to walk 1km carrying a 7kg bag without rest (excellent for all the travellers out there).
• Be able to walk from the car park to the football oval, so I can watch the grandkids play soccer.

Our expert physiotherapists can assist with setting appropriate goals and will help you to reach them in no time.

Join our Strength & Balance Classes

So, what are you waiting for? Our strength and balance exercise classes, designed and run by physiotherapists, will provide you with an excellent opportunity to enhance your physical quality of life and also meet new people in the community.

Come join our class today!

What is a pre-employment assessment?

A pre-employment medical is an assessment undertaken by a worker prior to commencing employment in a new job. The primary purpose of a pre-employment assessment is to determine whether a worker will be able to adequately and safely perform the inherit requirements of the role.

Why conduct pre-employment functional assessments?

Pre-employment assessments are all about risk management. Every job has demands which employees must meet and pre-employment assessments provide an employer with insight into whether an individual has the required capacity for the position.

These assessments can also help employers to identify pre-existing injuries and determine musculoskeletal risks prior to employment, which allows the employer to implement reasonable adjustments and support the health of their workforce.

Why choose Peak Physio for Pre-Employment Medicals?

Our physiotherapists are highly experienced in conducting musculoskeletal pre-employment functional assessments across a range of industries, for both blue and white collar workers. We take the time to identify complex risk factors and tailor our assessments to the specific requirements of the job.

Our team prides itself on customer service. Bookings can typically be made within 2 business days and all reports are completed and submitted on the day of assessment.

We are have multiple locations available for our pre-employment assessments and we partner with a wide range of local businesses.

What is included in a pre-employment assessment?

Our pre-employments include:

• Tailored health screening questionnaires.
• Thorough review of job demands / requirements.
• Comprehensive physical assessments.
• Summary report and risk profile.

Note: We can also sub-contract these services for corporate health companies requiring pre-employment assessments in the Newcastle, Hunter, and Central Coast regions.

Our physiotherapists are SIRA (WorkCover) accredited, and trained in all aspects of return to work after injury. We can provide a full suite of physiotherapy treatments to clients affected by a work-related injuries or motor vehicle accidents.

WorkCover & CTP Physiotherapy

If you’re attending physiotherapy in relation to a Workcover or CTP claim:

• Please let us know prior to your appointment.
• Please bring relevant paperwork with you or email it to us in advance.
• Your GP (“Nominated Treating Doctor”) will usually provide you with a referral for physiotherapy.
• We’ll need to know:
  • Your claim number.
  • Your case manager.
  • Area/s of the body to be treated.
  • Whether you have seen any other physiotherapists for this condition.
• If you don’t have documentation for any reason, please don’t hesitate to call our friendly team. They’ll do their best to assist and guide you through the process!

There are areas in physiotherapy care that have been developed specifically to address needs in Women’s Health. From care of musculoskeletal pains and exercise guidelines during pregnancy, to post natal care, pelvic floor assessment and rehabilitation, and continence concerns, physiotherapy can be a highly useful tool to assist you during your journey through pregnancy, recovery after delivery, and provide you with evidence-based guidelines for your return to function and exercise.

We have Physiotherapists specifically trained in the treatment of Pregnancy Related Pelvic Girdle Pain (PRPGP), Pelvic Floor Assessment, and treatment of Continence and Pelvic Floor Rehabilitation. As always, our approach is hands-on and education based, as well as exercise focused. We aim to enable each of you to manage your concerns in a confident, informed, and independent way.

Women’s Health Physiotherapy

A Women’s Health Physiotherapist has a specific interest in the management and treatment of Women’s health conditions. They have undertaken further training, tailored specifically to help all sorts of conditions experienced by women of all ages and life stages.

These conditions can include:

• Pre/post-pregnancy related musculoskeletal concerns
• Stress incontinence
• Urinary incontinence/retention
• Overactive Bladder
• Pelvic organ prolapse
• Pelvic floor dysfunction & strength
• Post pregnancy trauma
• Exercise pre/post-pregnancy
• Rectus Diastasis
• Mastitis
• Sexual Pain
• Bowel Incontinence and constipation

Specific Conditions We Treat

Pregnancy Related Pelvic Girdle Pain (PRPGP)

Our physios are trained to specifically treat the common occurrence of PRPGP, along with the many other aches and pains common in pregnancy. We have an understanding of the ways in which pregnancy alters the body’s mechanics during the trimesters, and the treatment limitations or variations these may bring to the treatment of the pregnant woman. Our approach is based on diagnosis, treatment, and management, as well as ensuring that this condition is well understood and managed by both us, if needed, and yourself for the remaining weeks of your pregnancy. Our clients frequently find progression into our Pilates classes highly beneficial in their management.

Pelvic Floor Assessment & Retraining

Pelvic Floor Assessments are frequently used by physios in Womens Health to assess pelvic floor strength and function. This can be required due to continence concerns, pelvic pain or symptoms, concerns regarding prolapse, and sometimes just to check pelvic floor exercises are being done correctly.

A clinical pelvic floor assessment will include discussion of your history, goals, and an objective examination. If incontinence is a concern, a bladder diary is usually sent to you to be completed prior to the consultation, and this is also assessed and discussed during your assessment.

A full pelvic floor assessment does involve an external and internal assessment to enable a proper judgement of pelvic floor strength and function. If pelvic floor dysfunction is indicated, the external and internal assessment gives us very valuable information to assist in the diagnosis and treatment of the dysfunction. This, however, is entirely up to you on the day of your assessment. If you chose not to receive a full external and internal assessment, we will do our best to assess, diagnose, and manage with what information you provide us and any assessment that can be achieved within the boundaries of your consent. The extent of the assessment is entirely up to you. Please be assured that all effort is taken to preserve your privacy and comfort, and the purpose of the assessment is to give you the most appropriate and effective tools to address your area of concern and provide you with the best possible management, or referral to the appropriate professional.

External and internal assessments are not compulsory for pelvic floor retraining, and other methods can be used, but it is the most effective way for us to directly assess the quality of the pelvic floor, as well as check for tears and/or prolapses.

POP (Pelvic Organ Prolapse) and Pessary Fitting

POP effects 1 in 2 women after a vaginal birth, and many that haven’t had a vaginal birth at all. It is not uncommon but its presentation varies greatly. Sometimes we find a Pelvic Organ Prolapse on assessment that the woman was not aware existed, and sometimes we confirm what a GP or Gynaecologist have found in the past and they have sent you to us for further assessment and management.

Our Womens Health Physios can provide you with appropriate diagnosis, education, and management of POP, along with specialised fitting of pessary for POP or Stress Urinary Incontinence management if indicated.

Once again, external and internal assessments are not compulsory for pelvic floor retraining, however they are truly vital in the appropriate assessment, diagnosis and treatment of POP. However, we will certainly advise you to the best of our ability based on the information you are able to give us if you choose not to proceed with a full assessment.

DRAM Management

DRAM, or Diastases of the Rectus Abdominus Muscle, occurs when the Rectus Abdominus (the “6 pack”) splits longitudinally down the middle. Whether this occurs above or below the navel, it is a very common occurrence during pregnancy as the muscles are required to give way to your growing baby.

In the pre or ante natal setting, we can teach you how to manage your DRAM, aiming to keep separation to a minimum and prevent tearing. We can also look at your current training to make sure nothing you are doing is having an adverse effect on your DRAM or putting you at risk of tearing.

In the post natal setting we can aide in the assessment of the degree of diastases, as well as the functional implications (if any) that this may be presenting for you. We can also advise you on how to safely and effectively retrain the strength of your abdominals around your diastases, and discuss treatment options for DRAM.

Incontinence

To assess continence a bladder diary usually needs to be completed for 2 consecutive days. Clients will generally attend an appointment first, where the decision will be made as to whether a bladder diary is required for further treatment. This is usually indicated through your history and assessment combined. Once completed, your diary gives us information on the cause, type, and severity of your symptoms or problem.

During your initial clinical consultation a history will be taken, goals discussed, and an objective examination completed. If indicated, an external and internal assessment will be conducted at your consent. As with the pelvic floor assessment above, a full pelvic floor assessment does involve an external and internal assessment to enable a proper judgement of pelvic floor strength and function. If pelvic floor dysfunction is indicated, the external and internal assessment gives us very valuable information to assist in the diagnosis and treatment of the dysfunction. This, however, is entirely up to you on the day of your assessment. If you chose not to receive a full external and internal assessment, we will do our best to assess, diagnose, and manage with what information you provide us and any assessment that can be achieved within the boundaries of your consent. The extent of the assessment is entirely up to you. Please be assured that all effort is taken to preserve your privacy and comfort, and the purpose of the assessment is to give you the most appropriate and effective tools to address your area of concern and provide you with the best possible management, or referral to the appropriate professional.

External and internal assessments are not compulsory for pelvic floor retraining, and other methods can be used, but it is the most effective way for us to directly assess the quality of the pelvic floor, as well as check for tears and/or prolapses.

Mastitis

Our women’s health physios can help with mastitis by application of therapeutic ultrasound, which helps to break down blockages, then gentle massage to promote restoration of milk flow. They can also offer basic advice on feeding to prevent reoccurrence, though consultation with a lactation consultant is generally encouraged. This treatment can be used in conjunction with medical management (such as antibiotics).

Post Natal Exercise

Following pregnancy, we can provide evidence-based information on what to expect physically, discuss exercise guidelines, and educate on pelvic floor rehabilitation. There is a lot of misinformation out there and we wish to provide you with trustworthy guidelines so you can confidently return to (or begin) exercise safely after delivery, whether conventional or C-section.

Looking for effective dry needling in Newcastle, Rutherford, or Budgewoi? At Peak Physio, our expert physiotherapists use trigger point therapy to relieve muscle pain, reduce stiffness, and improve mobility. Whether you’re dealing with back pain, muscle tightness, or sports injuries, dry needling may help accelerate recovery.

What is Dry Needling?

Dry needling is when a fine filament needle is inserted into bodily tissues, without the injection of a substance such as cortisone (technically wet needling).

Trigger point dry needling is when the needle is inserted into an active trigger point within a muscle or connective tissue. The aim is to decrease pain and symptoms by producing a local muscle ‘twitch’ response in order to increase flexibility and normalise tone of the affected muscle. Other positive effects from dry needling may include increased blood flow and oxygenation to muscles, and decreased hypersensitivity of the affected and surrounding tissues.

What Conditions is Dry Needling Used For?

Trigger point dry needling can be used for a large number of musculoskeletal conditions. The effectiveness of trigger point dry needling often comes down to the skill of the clinician in finding the trigger points within the muscles and connective tissues. Some common conditions we treat with trigger point dry needling include but are not limited to:

• Low back pain
• Muscle strains /injuries
• Muscle tightness
• ITB syndrome
• Shoulder impingement
• Tennis elbow
• Headaches
• and many more…

Myofascial Pain & Trigger Points

Myofascial pain refers a large group of diverse musculoskeletal conditions that result in pain. These conditions affect muscles (‘myo’) and their connective tissue (‘fascial’) in any part of the body, resulting in pain. Often there is no specific cause or injury, making these conditions somewhat complex. The presence of a myofascial trigger point is one source of pain in these conditions.

A myofascial trigger point is a hyperirritable area, usually found within a tight band of muscle or connective tissue. They result in point tenderness, and when severe can cause pain referral into a different part of the body.

Why Do Trigger Points Occur?

There are many different ideas and opinions as to why myofascial pain and trigger points occur. The best theory we currently have is that trigger points occur in response to sustained or repetitive muscle contractions resulting in muscle overuse or trauma. It is believed that this results in a local decrease in blood and oxygen supply to the muscle. As a result, the muscle affected becomes overly sensitive to pain.

Signs and Symptoms

• Dull diffuse ache at rest that can be sharp with movement
• Increased muscle tension and tightness
• Possible pain referral into other areas of the body
• Muscle weakness in severe cases

Dry Needling Physiotherapists in Newcastle, Rutherford & Budgewoi

Always seek out physiotherapists who have been training in Trigger Point Dry Needling. The team at Peak Physio have are been trained in Dry Needling and have extensive experience utilising these techniques.

If you would like to book in for Dry Needling treatment in Newcastle, please give us a call or book online.

Pilates is a unique form of exercise that uses specific controlled movements to enhance strength, mobility, and stability. Our physiotherapists have adapted these techniques and principles for use in the clinical setting and rehabilitation. Pilates can be particularly effective in the treatment of muscle dysfunction, weakness, chronic pain, optimising athletic performance, pre/post natal recovery and more.

At Peak Physio, Pilates is used frequently used to complete a patient’s rehabilitation. This may be achieved during individual physiotherapy sessions and/or through our group Pilates classes.

Clinical Pilates Classes in Newcastle & Budgewoi

Our Pilates classes combine the use of equipment (reformers, foam rollers, swiss balls, etc) and floor based exercises. Each class member is individually prescribed an exercise program developed following an initial physiotherapy assessment.

Importantly, Pilates classes at Peak are limited to 4 clients so that the instructing physiotherapist can monitor each client closely and make individualised recommendations regarding technique and exercise progression.

All classes at Peak Physio are conducted by qualified physiotherapists.

Pilates / Physiotherapy Assessment

To join a Pilates class, you first need to attend a physiotherapy assessment. You can book this as you would a standard physiotherapy assessment at Peak.

During the assessment your physiotherapist will review your history and ascertain your goals. The physiotherapist will then conduct an objective physical assessment to investigate any pre-existing injuries, tightness, weakness, muscle imbalances, etc. The physio will also need to look at your current level of “core function” by assessing your ability to activate the correct muscles in the correct sequence, and measuring your current level of strength. This is also an opportunity for them to teach you how to activate correctly if required.

If you’re unsure about any aspect of the assessment or classes, please don’t hesitate to give us a call.

Pre/Post Natal Pilates

We also offer Pilates classes specifically for the pre- and post-natal population. These are opened on demand. You will need to book your place in the class, and an assessment will need to be conducted to see if any adaptations are needed for you. If a full class is not running, we can cater to individual needs in our general classes, as they are designed specifically for you and are limited to 4 participants to ensure we can keep a close eye on your program and technique.

Why Choose Peak Physio for Pilates Classes?

It’s important to remember that our classes are not generic; every participant undergoes a full physiotherapy assessment and is prescribed a completely individualised exercise program. Physiotherapists are experts in movement, ensuring that all exercises are safe, appropriate and specific to your needs. While we use Pilates equipment and techniques, our physiotherapist will also prescribe other treatments and exercises where appropriate, so that you always receive optimal care and results.

Our Physiotherapists are highly skilled professionals who are qualified in the assessment, diagnosis, treatment and management of musculoskeletal injuries. Your physiotherapist will develop a comprehensive treatment program based on your assessment, this program will be designed to promote healing, restore normal range of motion and function, relieve pain, strengthen the area, and reduce risk of re-injury.

Hands on techniques, such as massage, trigger point dry needling, joint mobilization, taping and stretching, are regularly used in our treatment. Exercises are also very much a part of any rehabilitation program and it is highly likely you will be given specific exercises for your injury when you see one of our physiotherapists. All of our physiotherapists have expertise in developing tailored exercise programs to help you recover as quickly as possible. These programs will be customised according to your current physical status, goals, access to equipment, injury history, and requirement for guidance.

Common conditions we treat include: 

• Sprains and strains
• Sports injuries
• Age related changes
• Pre/post surgery
• Spinal
• Chronic pain
• Women’s health
• Falls prevention and balance
• Headaches
• Effects of deconditioning or inactivity
• Muscle imbalances / weakness

Specialty Physiotherapy Services

Sports Physiotherapy

Sporting injuries require more extensive rehabilitation in order to return to sporting level without restriction and with minimal chances of re-injury. In this way, sports injuries require specific analysis or the injury as well as an understanding of the requirements of the sport.

We aim to rehabilitation the athlete, within the guidelines of the injury or surgery received, in the minimal amount of time with the goals of returning to full normal function and minimal re-injury risk. Your physiotherapist will develop a comprehensive treatment program based on your sporting requirements, surgical requirements (if appropriate), assessment, and outcome expectations. This sports physiotherapy program will be designed to support your healing process while restoring normal range of motion, strength, function, return to sport, and reducing the risk of re-injury.

We use a range of hands on techniques, including massage, joint manipulations, trigger point therapy, taping and stretching, to facilitate a rapid recovery. Braces may be required during your return to sport and these are ordered in independently so we can select the right brace for your injury and sport. Self-management is frequently a part of your rehabilitation and you will most certainly be given highly specific exercise, return to sport guidelines, and a home program to assist in your return to normal function and sporting performance.

Headache & Neck Pain Management

There are many sources of headaches, whether strain, stress, or illness. Headache can be a symptom of muscle tightness or joint dysfunction, more frequently sourced back to the upper neck. Physiotherapy is an effective tool in the treatment of headaches caused by musculoskeletal dysfunction, such as cervical headaches caused by neck dysfunction, or tension headaches from muscle strain or times of stress. When dealing with headaches it is essential to diagnose the underlying problem correctly; some headaches will respond to physiotherapy, while others require different forms of treatment. Either way, our experienced physios will be able to provide a thorough assessment and steer you in the right direction.

Women’s Health

We have physiotherapists available who specialise in Women’s Health related physiotherapy conditions, such as pelvic floor rehabilitation, pre/post natal conditions and advice, DRAM (Diastases of the Rectus Abdominus Muscle) management, continence concerns, pelvic organ prolapse, exercise in pregnancy and high risk pregnancy, pregnancy related pelvic girdle pain, and more conditions relating specifically to Women’s Health.

Read More about our Women’s Health services.

Trigger Point Dry Needling

Trigger Point Dry Needling is a western technique implemented by health care professionals where acupuncture needles are used in the release of trigger points, also known as “knots” or “spasms”, relieving symptoms related to muscle tightness. The effect is similar to massage, but can be more powerful in achieving a deeper release.

Not all physiotherapists are trained in Trigger Point Dry Needling, so if you are interested in using this technique, please indicate on booking. Your physiotherapist will still always assess your injury or complaint prior to using the technique, as there may be another form of treatment more appropriate that they can offer.

Read More about Dry Needling.

Peak Physio provide a broad range of physiotherapy services in Newcastle, Rutherford & Budgewoi

Our services:

• Physiotherapy
• Sports Physiotherapy
• Pilates
• Womens Health, Pelvic floor rehab, Pre & Post Natal Care, Continence
• Dry Needling
• Headache Management
• Strength and Balance Classes
• Pre-employment functional assessment
• Pre-Pointe Assessments

Conditions We Treat

We provide consultations for any area of concern and establish a treatment pathway towards reaching your goals for a broad range of presentations, including but certainly not limited to: Spinal, Sports, pre-surgery, post-surgery, Pilates, chronic pain, work injuries, continence/incontinence and pelvic floor rehabilitation, women’s health, pre-natal, post-natal, headaches, posture, core rehabilitation, gentle exercise, muscle imbalance, massage.

• Sports
• Spinal
• Chronic pain
• Continence and pelvic floor rehabilitation
• Gentle exercise classes
• Womens Health (pre & post natal care)
• Pregnancy Related Pelvic Girdle Pain (PRPGP)
• Effects of deconditioning or inactivity
• Headaches
• Core rehabilitation
• Muscle imbalance
• Exercise programs
• Pre/Post Surgery

Any form of musculoskeletal pain or complaint will be assessed, investigated, and either addressed or referred on as appropriate. No referral is needed for private appointments. Your Peak Physio aims to get you to your required level of fitness, sport, function, or level of pain management as determined by your goals. Usually this is a simple process and full recovery is achieved without hindrance. For some injuries or conditions a quick recovery is not the expectation or setbacks occur. Peak Physios assist you in achieving your maximal function by managing the symptoms/injury, restoring function and confidence, and then progressing you along the path of rehabilitation towards independent management.

The contact details for each of our clinics are listed below. Please don’t hesitate to call our friendly team.

Newcastle

Our Newcastle CBD practice has been in operation for more than 10 years. The clinic is located just off Hunter St Mall.

Address: Level 1, 7 Newcomen St, Newcastle, NSW 2300
Phone: (02) 4929 3898

Surrounding Areas: Choose this location for physiotherapy near Newcastle East, Merewether, Bar Beach, The Hill, & The Junction.

Parking: There is metered parking available outside the clinic for up to 2 hours. There are also long term parking facilities at the Bolton Street Car Park, approximately one block from the clinic.

Newcastle West

Our Newcastle West clinic opened in 2022 to accommodate our growing team. The clinic is located conveniently on the corner of Hunter St and Stewart Ave. Entry is via the glass doors next to Nectar Home Loans.

Address: Suite 2, 826 Hunter St, Newcastle West, NSW, 2302
Phone: (02) 4940 0401

Surrounding Areas: Choose this location for physiotherapy near Hamilton, Carrington, Islington, Tighes Hill, Broadmeadow, & Mayfield.

Parking: 2-hour metered parking is available on Hunter St, Beresford St & King St. There is also a parking station next to the Newcastle Interchange.

Rutherford

Our Rutherford clinic has been serving the local community since 2015. We are located in East Mall, two doors down from the Post Office.

Address: 7/18 East Mall, Rutherford, NSW, 2320
Phone: (02) 4932 5555

Surrounding Areas: Choose this location for physiotherapy near Maitland, Farley, Telarah, & Aberglasslyn.

Parking: There are large surrounding car parks for Aldi and Coles. You won’t have any trouble!

Budgewoi

Our Budgewoi practice (formerly ‘Budgewoi Physiotherapy’) has been assisting the local community for more than 40 years.

Address: 1/56 Tenth Ave, Budgewoi NSW 2262
Phone: (02) 4390 0299

Surrounding Areas: Choose this location for physiotherapy near Halekulani, Buff Point, Colongra, Norahville, Lake Haven, San Remo, Charmhaven, & Toukley.

Parking: There are multiple large free car parks just across the street.

• Please follow the prompts below.
• Be sure to press ‘Next’ after selecting your appointment time.
• You will receive an email confirmation of your booking.
• If you have any questions, please call the relevant clinic.
  

Online booking is encouraged. No referral required.

We are open Monday to Friday, 7am – 7pm. Please phone (preferred) or email to request an appointment time; we aim to answer all emails within one hour during the week.

Initial Consultations

Initial consultations are required for new patients and for existing patients with a new injury or concern. Our initial consultations include a comprehensive assessment of the injury, as well as immediate treatment and the development of a rehabilitation plan.

We pride ourselves on the thoroughness of our approach and hence we recommend opting for extended (45 minute) initial consultations where possible; however, 30 minute assessments are also available for simpler injuries and concerns. If you are unsure as to your needs, please call your nearest clinic.

Follow Up Treatments

Follow up treatments may be 30 or 45 minutes in duration, depending on the complexity of the injury and your personal preference. Your physiotherapist will provide guidance regarding the most appropriate approach.

What to Bring & Wear

Please wear suitable clothing so that the physiotherapist can view the area of concern through multiple positions, movements and activities. Adequate toweling is used to drape as required in order to maintain your privacy.

If you have any referral documentation or reports (e.g., scan results), please bring these along to your appointment.

Payment

Payment is required at the time of the consultation.

HiCAPS is available for instant claiming of your private health fund and for processing Medicare payments electronically.

Medicare EPC referrals are accepted; however please note that we do not bulk bill and there will typically be a gap payment.

Peak Physio opened in 2012 to provide physiotherapy, exercise physiology and pilates to the Newcastle community. Conveniently located in the heart of Newcastle, Peak Physio offers highest level of professional treatment.

In subsequent years, we’ve expanded our clinics to Newcastle West, Rutherford and Budgewoi, and now provide our same great service throughout the Hunter and Central Coast region.

Our qualified physiotherapists aim to resolve injury, prevent dysfunction, and promote healing through hands-on treatment, patient education, and exercise rehabilitation. We take a holistic approach to health, injury, and rehabilitation to return you to maximal function with confidence.

Treatment is completely tailored to suit you, your symptoms, your lifestyle, and your needs. Treatment goals are established together by you and your physiotherapist, whether they be related to injury recovery, post-surgery or childbirth, sports or performance related, management of chronic pain, or simply an assessment for information on the function and capability of your body.

We also offer a range of group exercise classes with limited intakes to ensure each participant receives optimal supervision and guidance.

Opening Hours

We are open by appointment between the hours of 7am – 7pm, Monday to Friday. We close public holidays.

No referral is necessary and online bookings are encouraged.

Why Peak Physio?

We believe in putting our clients first and our expert clinicians are always willing to go above and beyond to help. We’ve developed a reputation for quality based on our work with the Newcastle community over the past ten years.

Peak Physio is one of Newcastle’s most trusted providers of health, fitness, and rehabilitation services. Our physiotherapists & exercise physiologists are experts in injury management having helped over 25,000 clients since 2012.

For all types of physiotherapy across the Newcastle, Hunter & Central Coast regions, Peak Physio is the home of expertise, professionalism, and effective treatment.

SERVICES

Physiotherapy

Our physiotherapists are highly skilled professionals who are qualified in the assessment, diagnosis, treatment and management of musculoskeletal problems.

Vertigo & Dizziness

Our vestibular physiotherapists can effectively treat Benign Paroxysmal Positional Vertigo (BPPV), Meniere’s Disease, and other balance and dizziness disorders.

Pilates

With the correct prescription of exercises and effective teaching, Pilates is a useful tool for physiotherapists in retraining strength without dysfunction after injury.

Newcastle physiotherapy experts, also providing:

Peak Physio opened in 2012 to provide Physiotherapy and Pilates to the Newcastle community. Since then, we’ve helped thousands of patients recover from injury and return to full function. Our results have helped us to become known as the Newcastle physiotherapy experts.

The physiotherapists at Peak Physio practice with a strong “hands on” approach, utilising massage, manual therapies, dry needling, shockwave and manipulation, teamed up with exercise therapy through strengthening and rehabilitation.

We also have a significant focus on Pilates, post-operative physiotherapy, sports physio, vestibular rehabilitation, pain management, women’s health, customised exercise programs, corporate health and more.

Peak Physio is your number one choice for high-quality, effective, professional physiotherapy treatment.

Laith Cunneen

Managing Director

MScMed MPhty BExScRehab

Laith is a registered physiotherapist with over 15 years of clinical experience. He has worked across a wide range of healthcare disciplines in exercise physiology, physiotherapy, personal training and corporate health consulting. As a treating physiotherapist, Laith has extensive experience with musculoskeletal injuries, post-surgical rehabilitation, postural correction, and the management of complex and chronic pain conditions. He holds masters degrees in Physiotherapy and Pain Management.

Olivia Hadfield

Physiotherapist

BPhysio (Hons)

📍Newcastle East 📍Newcastle West

Olivia is a registered physiotherapist from the University of Newcastle with a keen interest in running, sports performance, women’s health and dance rehabilitation. Olivia has completed additional training in dry needling, back / neck pathology, women's health, clinical pilates, pre-pointe ballet assessments and a FIFA diploma. In her spare time, Olivia enjoys running, triathlon, spending time at the beach and relaxing with friends and family.

Ariane McCormack

Physiotherapist

BPhysio (Hons) BCom MHRM CD

📍Newcastle East 📍Rutherford

Ariane is a physiotherapist from the University of Newcastle who has spent much of her life competing in sports. She has completed numerous marathons and 100km ultra trail races, even representing Canada in the world triathlon championships! As a physiotherapist, Ariane has extensive training, having attained additional qualifications in dry needling and completed advanced courses in lumbar, pelvic, and hip rehabilitation. Ariane is also a level 3 Yoga teacher and has a particular interest in the ageing active person. In her free time, Ariane enjoys a good coffee, running Glenrock trails, and spending time with her family and Border Collie Hobbes.

Jason Pongracic

Physiotherapist

MPhty BHealthSci

📍Newcastle East 📍Newcastle West

Jason is an experienced physiotherapist who enjoys working with all types of clients but retains a special interest in sports injuries & back/neck pain. He has completed additional training in shoulder, hip, and knee pathologies, as well as dry needling. Jason prides himself on using the latest evidence but understands the importance of putting patients at the centre of their recovery, emphasising that people "don't care how much you know until they know how much you care". Jason has been a physiotherapist for semi-professional Australian Rules teams and is a high-level athlete himself, having played 100 games in the VFL.

Mekaela Hockey

Physiotherapist

BPhysio (Hons)

📍Newcastle West 📍Budgewoi

Mekaela is a registered physiotherapist with a first-class honours degree from the University of Newcastle, where she completed her thesis on osteoarthritis of the knee. She has worked across diverse settings, including as a sports trainer, allied health assistant, and disability support worker, gaining extensive experience with a wide range of musculoskeletal conditions. With additional qualifications in dry needling and manual therapy, Mekaela has a keen interest in both athletic performance and senior health. She is passionate about helping individuals of all ages move better and feel stronger. Outside of the clinic, you’ll find Mekaela embracing the outdoors—whether it's hiking, camping, backpacking through Southeast Asia, or spending time at the beach.

Jed Grant

Physiotherapist

BPhysio (Hons)

📍Newcastle East 📍Budgewoi

Jed is a registered Physiotherapist, graduating from the University of Newcastle. Jed gained valuable experience throughout University when working as a Sports Trainer for local football clubs, and was also selected for a 10 week placement at the Newcastle Jets in the final year of his study. Since graduating, Jed has completed further training in dry needling and management of lower back pain. Jed enjoys working with a wide range of people and conditions, from sporting and running injuries, to assisting in healthy ageing. Outside of Physiotherapy, Jed spends his time playing football, running, travelling, and going on camping trips.

Robyn Hughes

Physiotherapist

BPhysio

📍Budgewoi

Robyn is an experienced physiotherapist and has been a committed member of the Budgewoi team for 15 years. She has a high standing in the community and has raised her family in the area. Robyn is dedicated to caring for a person as a whole, bringing her expertise in the three pillars of physiotherapy management: manual therapy, exercise prescription and expert advice. She has a keen interest in self empowerment and healthy ageing. Robyn is an avid tennis player and sports fan, and enjoys skiing, walking and swimming. She pursues art as her hobby.

Jennifer Sartor

Physiotherapist

BPhysio

📍Budgewoi

Jennifer is an experienced physiotherapist who graduated from Charles Sturt University in Albury. She has experience across the spectrum of healthcare, including private practice and hospitals in NSW, SA, Victoria and Queensland. Jennifer has done further training in dry needling, therapeutic yoga, and pilates, which she incorporates into her treatment. She enjoys working with people of all ages but has a special interest in treating vertigo and vestibular rehabilitation. In her spare time she enjoys rock climbing, trekking, camping and generally enjoying the outdoors to the fullest.

Jai Wadwell

Physiotherapist

BPhysio (Hons)

📍Rutherford

Jai is a physiotherapist from the University of Newcastle who enjoys treating a broad spectrum of clients with varying goals and levels of fitness. He is a sports enthusiast and has worked extensively as a sports trainer with local soccer, AFL, and netball teams, but also holds a strong interest in healthy ageing for seniors and all forms of musculoskeletal physiotherapy. Jai has also completed further training in dry needling and incorporates this technique into his practise. Outside of work, Jai loves training in brazilian jiu-jitsu, boxing, and spending time with his friends and family.

Judy Smith

Physiotherapist

BPhysio

📍Budgewoi

Judy is a physiotherapist with extensive experience in many areas, such as post-operative rehabilitation and general private practice. She has lived and worked on the Central Coast for many years. Judy has a keen interest in caring for the client as a whole person and fosters a positive approach to recovery. She is passionate about assisting older people to live their best lives. Her personal interests include birdwatching, bushwalking, healthy cooking, and gardening.

Ashley Thompson

Physiotherapist

BPhysio (Hons)

📍Newcastle East 📍Budgewoi

Ashley is a registered Physiotherapist, completing her study at the University of Newcastle. She has previous experience in a multiple areas, including private practice and community settings, where she worked as an allied health assistant. Ashley enjoys treating clients from a variety of backgrounds and is passionate about helping her clients achieve their goals. Growing up by the ocean, Ashley loves the outdoors and in her spare time enjoys bushwalking, spending quality time with loved ones, and a good book.

Scarlet Xavier

Physiotherapist

BPhysio (Hons)

📍Newcastle West 📍Rutherford

Scarlet is a registered Physiotherapist from Brisbane, completing her studies at the University of Queensland. Scarlet gained invaluable experience across a range of areas while studying, including working as a Sports Trainer for local football clubs, in private practice administration, in disability support work and completing specialised ski-boot fitting on the slopes in Canada. Scarlet is passionate about treating a diverse range of ages and conditions, from sport-related injuries to supporting healthy ageing. Outside of the clinic, Scarlet enjoys being outdoors – whether it’s running along Newcastle’s beach trails or exploring the local surf spots.

Tamara Carter

Physiotherapist

BPhysio

📍Budgewoi

Tamara is a physiotherapist with over 30 years’ experience across public health and private practice. She has held senior musculoskeletal roles and worked with a diverse range of patient populations in various clinical settings. A credentialled McKenzie Therapist, Tamara has particular expertise in hand and upper limb rehabilitation and is also trained in lymphoedema management. She has completed numerous professional development courses, including Level 1 and 2 Sports Physiotherapy, and has supported major events such as the Sydney 2000 Paralympic Games, fun runs, marathons and sports gala days. Outside of work, Tamara enjoys spending time with her family, dancing, and outdoor adventures.

Cheryl Doyle

Administration Manager

📍Newcastle East

Born and bred in Newcastle, Cheryl trained in medical administration and has extensive experience in customer service related positions. Always a friendly face, she is responsible for the administrative technical operations of Peak Physio and for always producing the warm and welcoming environment. Having helped the practice develop since 2014, Cheryl is a familiar encounter to all of our loyal physiotherapy clients.

Michelle Coe

Reception & Administration

📍Rutherford

A Maitland local with vast experience in administration and customer service, Michelle looks after reception at our Rutherford clinic. She loves meeting clients from all walks of life and always goes above and beyond to assist. Outside of work, you'll likely find Michelle refining her swing at one the region's beautiful golf courses.

Mary-Anne Branagan

Reception & Administration

📍Budgewoi

Mary-Anne shares reception at our Budgewoi clinic. Recently coming from a medical background, she has vast experience in administration and secretarial work. Always up for a chat, Mary-Anne is more than happy to be of service to our clients. A mother of four adults, she spends her spare time at her newfound obsession, the gym, or spending quiet days with her husband and family.

Lisa Berry

Reception & Administration

📍Budgewoi

Lisa is one of the receptionists at our Budgewoi clinic. She has an extensive background in customer service as well as administration and is always happy to assist in any way she can. Outside of work she is a busy mum, taking her children to sports and other activities. When she has the time, she loves going to Yoga, and spending time at the beach with family and friends.

Returning to sport after a knee ligament injury re

Building strength isn’t just about lifting heavy

Including plyometrics in your warm-up can reduce A

From the clinic to the cage — Jai is always in h

👣 Struggling with foot discomfort? Come by and

We’re thrilled to be teaming up with the Cooks H

Jumpers knee, or patellar tendinopathy, is common

🌟 WE'RE HIRING 🌟 Peak Physio is expanding a

Teamwork + education = the perfect combo for growt

YOUR HEALTH

A series of articles written by the staff of Peak Physio in the interests of keeping the Newcastle community in peak health.

Knee-Saving Physio Tips for Parkour

Mekaela Hockey • October 10, 2024

Parkour, the sport of moving fluidly through urban landscapes, is as physically demanding as it is thrilling. But for many athletes, this fast-paced, energy-intensive discipline can take a toll on the body, particularly the knees. The explosive jumps, precision landings, and rapid changes in direction can lead to a frustrating injury known as patella tendinopathy, or jumper’s knee.

This article explores how you can prevent and manage this common overuse injury with smart physiotherapy practices, proper load management, and effective warm-ups. After all, keeping your body strong and healthy is key to mastering parkour and pushing your limits.

Read more

Swimmers Shoulder

Olivia Hadfield • June 17, 2024

Swimmers Shoulder is an umbrella term for shoulder pain incurred from greater training demand, inappropriate load or impaired joint biomechanics during the swim stroke. Pain will typically present in the anterolateral shoulder as a result of impingement, rotator cuff tendinopathy or tear, labral injuries or neurological impingement. Each stroke varies in the musculoskeletal demands which can be refined to ensure performance optimisation.

Read more

Hypermobility Disorders

Olivia Hadfield • February 27, 2024

The term hypermobility is one easily conceptualised by the general population, there is increased movement beyond the ‘normal’ joint range of motion. Hypermobility has historically dominated the sphere of gymnastics, dance and acrobatics as advantageous skill acquisition. Outside of acquired hypermobility which is often used for performance gains, there is a spectrum of hypermobility disorders from asymptomatic to symptomatic hereditary syndromes. Across this scale there are varying symptoms which are not consistent across each categorisation. This varied presentation can increase time to diagnosis and often limit clients from receiving the care required.

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Running Injuries: Common Training Volume Errors and How to Fix Them

Jason Pongracic • February 9, 2024

New Run (City of Newcastle Running Festival) is fast approaching!

With approximately 2 months left until this event we thought it might be helpful to give you a timely reminder about the best ways to stay injury free as your running loads increase in preparation for your chosen event.

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Inflammatory back pain

Olivia Hadfield • November 7, 2023

Back pain is a common complaint presenting in > 80% of adults. Low back pain can be classified into acute, subacute, and chronic dependent on the duration of symptoms. Your Physiotherapist will use your consultation to screen for serious pathology and categorise whether the pain is inflammatory in nature, structural, radicular, disocgenic or that of a chronic pain disorder. Inflammatory back pain is oftentimes misdiagnosed as chronic back pain or SIJ disorders. The aim of this article is to clarify the diagnosis of inflammatory back pain and outline the steps needed by both patient and primary care provider for management.

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The Power of Magnesium

Ariane McCormack • August 9, 2023

Magnesium is one of the body’s seven essential minerals that is crucial for overall health. It enables over 300 chemical reactions that are indispensable for cellular health and function. Minerals help with building bone strength, moderate fluid transfer in and out of cells and transforms the food you eat into energy. Magnesium also works to maintain function of our muscles, heart and brain.

Magnesium is a precursor to the regulation of neurotransmitters by controlling the release of hormones through the body. This in return aids in proper muscle function, synthesises of protein, regulation of blood pressure, blood sugar, as well as reducing the risk of osteoporosis.

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