Physiofirst Sylvania

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Physiofirst Sylvania We aim to provide hands on treatment and educate our clients to get them back to the pre-injury best
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17/09/2026

⚠️ Balance Challenge Alert ⚠️

Con vs Elisabeth. One winner. One bruised ego. 😆

Think your balance is better than ours? Give this challenge a go:

1. Feet together x 10 seconds
2. Single leg balance x 10 seconds
3. Single leg balance + 5 throw/catches
4. Single leg balance on foam + 5 throw/catches

Balance isn’t just about standing still. It relies on your muscles, vision and proprioception (your body’s awareness of where it is in space) all working together.

By adding single-leg tasks, an uneven surface and a ball, you’re increasing the demands on your balance system and giving it a great workout. 💪

How many levels could you complete? Let us know your score out of 4 in the comments! 👇

Once baseline strength and control are restored, it’s time to prepare the shoulder for real‑world athletic demands. This...
07/09/2026

Once baseline strength and control are restored, it’s time to prepare the shoulder for real‑world athletic demands. This phase builds endurance, reactive stability and sport‑specific power.

Here we highlight two of our favourite return‑to‑sport progressions:
• Dumbbell external rotations in an abducted position, using a weight similar to a ball or racquet to build endurance and control
• Rebounder throws from an abducted, externally rotated position, moving through internal rotation to train dynamic stability and sport‑specific mechanics

These drills challenge the shoulder in the exact positions athletes rely on including overhead, abducted and under load.

If you’re returning to throwing, racquet sports or overhead training, our Physiofirst team can help you progress confidently and safely 🎾🏏

💪🏼 Dumbbell External Rotation (Abducted Position)

• Use a light dumbbell, similar weight to your sport implement
• Front raise to shoulder height
• Set scapular: retraction and depression
• Bring elbow back creating a 90-deg angle
• Rotate backward into external rotation then forwards into internal rotation
• Control the movement in both directions
• Focus on endurance, smooth tempo, no shrugging

💪🏼 Rebounder Throws

• Start in an abducted, externally rotated position
• Throw the ball into the rebounder, moving through internal rotation
• Catch and reset back to your start position
• Keep trunk stable, shoulder blade engaged
• Train rhythm, speed, and reactive control

Early‑stage shoulder rehab is all about restoring control without provoking symptoms. In this phase, we focus on muscle ...
06/08/2026

Early‑stage shoulder rehab is all about restoring control without provoking symptoms. In this phase, we focus on muscle activation, scapular positioning and pain‑free movement.

Here are some key exercises that we use during the acute phase:

1. Resisted low‑rows
2. Resisted external rotations
3. Progressions using combined movements

These movements help re‑establish foundational stability while protecting healing tissues.

If you’re unsure where to start or how to progress safely, the team at Physiofirst are here to help!

PS. These exercises also make for a great warm-up prior to training so you should save this post for your next session! 💪🏼🫶🏼

💪🏼 Resisted Single-Arm Rows

• Stand tall holding an anchored band
• Set your shoulder blade first: retraction (pull back) + depression (pull down)
• Pull back toward your hip
• Keep elbow close to your body
• Control the return

Be sure to maintain the correct position of the shoulder blade throughout the entire movement to ensure no shrugging through the top of the shoulder and neck.

💪🏼 Resisted External Rotation

• Elbow tucked into your waist
• Forearm at 90°
• Set your shoulder blade
• Rotate outward against the band
• Make sure not to shrug
• Control the return to start position

💪🏼 Resisted High Row

A progression from the low row by pulling back in an abducted position with a pronated grip.

• Band anchored at shoulder height
• Set scapula: retraction + depression
• Pull straight back, creating a 90° angle at the elbow
• Chest stays open, no forward shoulder roll, no shrugging
• Slow, controlled reps

💪🏼 Progression: Resisted High Row + External Rotation

• Start in the shoulder‑height position
• After the pull back to 90°, rotate back into external rotation maintaining the angle
• Keep elbow level with shoulder
• Maintain scapular control throughout
• Work through smooth, pain‑free range

Headaches can be frustrating! Especially when they keep coming back or start interfering with work, sleep, exercise, or ...
01/07/2026

Headaches can be frustrating! Especially when they keep coming back or start interfering with work, sleep, exercise, or daily life.

While not all headaches are treated with physiotherapy, some types, such as tension-type headaches and cervicogenic headaches, can be influenced by the neck, muscle tension, posture, stress, and prolonged positions.

Physiotherapy can help by assessing your neck movement, posture, strength, muscle tension, and daily habits to identify what may be contributing to your symptoms. Treatment may include hands-on therapy, targeted exercises, education, and strategies to help reduce flare-ups and improve long-term management.

If headaches are becoming a regular part of your week, it may be worth having your neck and movement assessed.

📍 PhysioFirst Sylvania
📲 Book online or 📞 9544 8444

✨ Introducing our new Clinical Rehab Room ✨A dedicated space designed to help you recover from injury, build strength, i...
10/06/2026

✨ Introducing our new Clinical Rehab Room ✨

A dedicated space designed to help you recover from injury, build strength, improve balance and move with confidence.

All sessions are conducted 1:1 with Elisabeth, allowing her to tailor every program to your individual goals and needs.

Our rehab room can be used for:
✔️ Injury rehabilitation
✔️ Strength training
✔️ Balance and falls prevention
✔️ Reformer Pilates
✔️ Mat Pilates
✔️ Exercise programs for chronic conditions

Whether you’re recovering from an injury, returning to activity or looking to improve your overall function, we’re here to help.

📞 9544 8444
📍 Physiofirst Sylvania

03/06/2026

Two physios.
One plank challenge.
Several poor life choices.

Elisabeth tackled a standard plank while Con added alternating leg lifts.

🏆 Watch until the end to see who wins!

👇🏼 What’s your best plank time?

Achilles pain isn’t just a “tight calf” — it’s usually your tendon telling you it’s not coping with load 👣The tricky par...
27/05/2026

Achilles pain isn’t just a “tight calf” — it’s usually your tendon telling you it’s not coping with load 👣

The tricky part?
It often feels okay once you get moving… which makes it easy to ignore.

Understanding the signs early (and knowing what to do) can make a huge difference in recovery 🙌

If your Achilles has been niggling, let’s get on top of it.

20/05/2026

𝐄𝐯𝐞𝐧 𝐩𝐡𝐲𝐬𝐢𝐨𝐬 𝐝𝐨𝐧’𝐭 𝐚𝐥𝐰𝐚𝐲𝐬 𝐩𝐚𝐬𝐬 😅

The lateral step down is a simple test we use to assess lower limb strength, balance and control.

📊 𝐇𝐨𝐰 𝐢𝐭’𝐬 𝐬𝐜𝐨𝐫𝐞𝐝:
You get points for “compensations” like:
• Using your arms for balance
• Leaning your trunk
• Hip dropping
• Knee collapsing inward
• Losing balance

The more you have = the higher your score
Higher score = poorer control

👀 In this video:
Con = smooth, controlled
Elisabeth = humbling experience

The takeaway?
It’s not about being perfect, it’s about identifying what you can improve.

And the best part?
✅ This doubles as a great exercise to build that control

Try it yourself and let us know your score

Did you pay attention last month? 👀We’ve been sharing plenty of tips, education and real stories — now it’s time to put ...
13/05/2026

Did you pay attention last month? 👀

We’ve been sharing plenty of tips, education and real stories — now it’s time to put it to the test.

Drop your score in the comments 👇
(or don’t… we won’t judge 😅)

Lower back pain flare-ups can feel scary but most of the time, they’re not serious and do settle with the right approach...
06/05/2026

Lower back pain flare-ups can feel scary but most of the time, they’re not serious and do settle with the right approach.

The biggest mistake we see?
👉 Doing too much or nothing at all

This guide helps you find the middle ground so you can:
✔️ Settle pain
✔️ Stay moving
✔️ Recover quicker

If pain is not settling or you’re unsure what is safe, our physios are here to help!

Address

108 Karimbla Road
Miranda
2228

Opening Hours

Monday 8am - 7pm
Tuesday 8am - 7pm
Wednesday 8am - 7pm
Thursday 8am - 7pm
Friday 8am - 7pm
Saturday 8am - 3pm

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