embrace life

A reputation for the very best in diagnosis, treatment & rehabilitation, not to mention our great customer serviceLearn more about our services

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Leaders in providing you with a pathway to eliminate pain and perform at the level you aspire to.

We strive to deliver outstanding clinical results based on cutting edge research, exceptional customer service and individualised patient care.  

Achieve your optimal health, fitness and lifestyle goals with assurance that your welfare is at the forefront of our professional lives.

Move Better. Feel Better. Embrace Life.

With a wealth of experience and expertise in physiotherapy and sports injury management, we can assist with:

  • Back pain
  • Neck pain
  • Sciatica
  • Sports injuries
  • Pre & post-surgery
  • Headaches
  • Jaw problems
  • Tennis & golfer's elbow
  • Shoulder injuries
  • Ankle sprains
  • Knee pain
  • Hip pain
  • Foot & heel pain
  • Core stability
  • Workplace injuries
  • Osteoarthritis
  • Pelvic dysfunction
  • Incontinence

Bridgepoint Practice
Level 1, Bridgepoint Shopping Centre
1-3 Brady St, Mosman
Mon - Fri 7.00am - 7.30pm & Sat 8am - 2pm
Phone (02) 9968 3424

Mosman Practice
Level 2, 393 Military Rd, Mosman
Mon - Fri 7:30am - 7.30pm
Phone (02) 9873 0090

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Physiotherapy

SquareOne Physiotherapists are experts in the diagnosis, treatment and rehabilitation of musculoskeletal problems.

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Massage

SquareOne Remedial Massage Therapists are experienced in a wide range of soft tissue therapy techniques.

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Clinical Pilates

Clinical Pilates involves the conscious recruitment and control of muscular movements in the body.

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  • Sleep - are you getting enough?
  • As Physiotherapists we are always asked questions about injury prevention, improving performance, and general health and wellbeing.

     
    Our answer often includes “Recovery is just as important as the training”
    While you need to push to get gains from your training you also need to recover. We don't get stronger or fitter from the training we do, but rather how we recover from the training. Having a well structured training plan will that allows for adequate recovery between your hard sessions is essential. 
    Managing your training load on a weekly, monthly and yearly cycle will reduce your risk of injury and allow for some down time to recover and work on things like core strength and flexibility to help with injury prevention. 
    It is also surprising to many of our patients that SLEEP also often features in our answers.
    It is a simple, controllable factor (except if you, like us, have had sick little ones for the past 2 months!)… And one that gives you bang for your buck.
     
  • What is Pilates...? Especially Clinical Pilates...
  • In the world of working out, Pilates is high fashion.

    Once the best-kept secret of the dance community, Pilates has been discovered and embraced by singers, models, athletes, actors and wait for it….normal people!! But what exactly is Pilates about…especially Clinical Pilates?

     
    I always have many interesting and valid questions centred around the question of core stability and its role in Pilates and musculoskeletal rehabilitation. 
    As a Physiotherapist and a Pilates Instructor my evidence based practice is intermingled between manual and movement therapy. Firstly, address the injured structure using evidence-based medicine, then improve it’s function by recovering muscle activation, joint stability then strength.
     
    Pilates plays an important role in rehabilitation of most injuries by improving muscle activation and joint and trunk stability before moving to traditional strength and conditioning exercises.
     
    At the outset it is important to understand that there are two distinct types of Pilates which you may come into contact with. 
     
    The first kind is ‘Fitness’ Pilates, offered through a variety of classes at the gym, leisure centre or community hall, or available as a home video/DVD. 
     
    The second type is ‘Clinical’ Pilates, which has become increasingly integrated into mainstream medicine and rehabilitation.  This discipline is usually taught one-to-one, or under very close supervision within a small group, as part of a patient’s rehabilitation from injury or addressing areas which need work. 
     
    It is the first category, fitness Pilates, that can concern us at times.  
     
  • The Power Nap!
  • The Power Nap
     
    Power Napping is a great way to get some relaxation and to reduce mental fatigue. It will restore wakefulness, promote learning and boost memory. It will reduce immune perturbations and reverse the hormonal impact of a poor night’s sleep, and enhance both physical and cognitive performance. There are three key steps for a quality Power Nap:
     
    ·         Lay on the floor or somewhere other than your bed.
    ·         Set the alarm- 15-20 minutes is all you need.

    ·         Have caffeine before you nap- it’ll stop you feeling groggy when you wake and avoid “sleep inertia”. The stimulant effect of caffeine kicks in after 15-20 minutes. 

  • Sleep Hygiene- how do you measure up?
  • Sleep hygiene is the term used to describe a variety of different practices that are necessary to have normal, quality night time sleep and full daytime alertness. The most important sleep hygiene measure is to maintain a regular wake and sleep pattern seven days a week. It is also important to spend an appropriate amount of time in bed, not too little, or too excessive. This may vary by individual. For example, if someone has a problem with daytime sleepiness, they should spend a minimum of eight hours in bed, if they have difficulty sleeping at night, they should limit themselves to 7 hours in bed in order to keep the sleep pattern consolidated.
     

    Here’s your 9 point sleep hygiene checklist to consider to help enhance your sleep quality. 

  • Sleep- are you getting enough?
  • Humans like all animals need sleep along with food, water and oxygen to survive. For humans sleep is a vital indicator of overall health and well-being. We spend up to one-third of our lives asleep and the overall state of our “sleep health” remains an essential question throughout our lifespan. Most of us know that getting a good night’s sleep is important, but too few of us actually make those eight or so hours between the sheets a priority. For many of us with sleep debt we’ve forgotten what “being really, truly rested” feels like. To further complicate matters stimulants like coffee and energy drinks, alarm clocks, and external lights—including those from electronic devices—interfere with our “circadian rhythm” or natural sleep/wake cycle. Sleep needs vary across ages and is especially impacted by lifestyle and health. To determine how much sleep you need it's important to assess not only where you fall on the "sleep needs spectrum" but also to examine what lifestyle factors are affecting the quality and quantity of your sleep such as work schedules and stress.