The very best in Physiotherapy care, using the most up to date Sports Medicine and Physiotherapy research available

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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

Exercise in a safe environment with health professionals who understand you and your body.

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Clinical Pilates

Exercise in a safe environment with health professionals you can trust

·       Develop core stability and control

·       Maximise strength

·       Enhance flexibility

·       Increase mobility

·       Improve balance and co-ordination

·       Reduce your injury risk

·       Rehabilitate from injury or surgery

·       Improve pelvic floor function

SquareOne Pilates focuses on returning function to the areas we identify as being the cause of your pain and injury. Pilates involves the conscious recruitment and control of muscular movements in the body.

The SquareOne Pilates team use a combination of Pilates exercises and equipment, combined with the latest evidence based exercise to manage pain, rehabilitate, prevent injury and improve your performance.  

TIMETABLE

Scheduling your classes couldn't be any easier. Simply find your class below and click BOOK and follow the login process.

 

 

 Please find our timetable below

 

OUR PROGRAMS

 

CLINICAL PILATES – Equipment

Individually designed programs with a Physiotherapist to rehabilitate injuries and maximise your results using the latest Pilates equipment available. 

Exercise designed in a safe environment to progress any injury or weaknesses to allow you to participant in an endeavor you would like including general fitness programs.

The focus is on your mobility, stability and strength. 

As a result you’ll become more confident to move, less prone to injury and increase your resilience to cope with your daily demands.  

Entry requirements: Kick Start package

  • A 1 hour Individual Assessment to identify weaknesses, assess problem areas and talk about your specific requirements and goals. This will include real-time ultrasound and introduction to some equipment.
  • Two private sessions introducing you to the equipment and developing your individual program.

Sessions are run as private 1:1, duo (1:2) or semi-private (max 4 participants).

Our pass based system allows for flexibility from week to week and great savings for our regular users.

MAT classes:  

Our popular mat program instructed by a Physiotherapist in two progressive levels: Mat 1 and Mat 2 with a maximum of 4 per class. Classes are designed to generally improve core stability, abdominal strength, gluteal strength, balance and posture and are altered to accommodate limitations and injuries. 

Entry requirements: 

  • All clients not currently seeing one of our Physiotherapists are required to attend a one off initial assessment where they will be assessed for key areas to work on, exercises to suit your condition and learn how to recruit key abdominal muscles using real time ultrasound.

Classes are term based in school terms and booked in advance.

 

REFORMER Fitness Classes 

Designed for those without injury wanting to take their Pilates further using our reformers to increase the demands on the body.

Take your fitness to a whole new level where the key focus is on improving strength, tone, controlled movement and overall conditioning. 

You will leave each class feeling like you’ve had a full body workout and are confident you are on a journey to a stronger and fitter you.

Small group classes (max 4) with progressive levels of difficulty.

Entry requirements: 

  • Currently injured or ongoing back pain? Then this class is not yet for you as it forms part of our performance program – head to our Clinical Pilates classes first to prepare for these
  • Although no formal assessment is required to attend our reformer program we do recommend an initial assessment with real-time ultrasound to learn how to correctly activate your core muscles and gain maximum benefit from your classes.

Our pass based system allows for flexibility from week to week and great savings for our regular users.

 

MUMS AND BUBS - Mat classes

Designed for mums 0-6 months post-natal to get your body back in shape as quick as possible in fun, small classes with a maximum of 4 participants.

Run by a Women's Health Physiotherapist with specialised training in pelvic floor and exercise in post-natal women.

Classes focus on the demands of being a new mum, as well as focusing on your body after pregnancy and birth.

The classes include a variety of exercises to target core and pelvic floor strength, back, arm and leg strength and abdominal separation.

Classes are pass based (health fund rebates available) and babies are of course welcome!

Entry requirements:

  • 30 min assessment with a Physio to screen for any major injuries, check abdominal separation and use of real-time ultrasound to teach core activation and pelvic floor function.

 

PERFORMANCE PROGRAM- Circuit classes

Designed for athletes or those wanting to train like an athlete using a combination of our strength and conditioning gym, suspension training and Pilates reformers.

If you are looking for focussed classes designed to increase strength, movement mechanics and core stability to help improve your performance in your chosen field whether you are a home athlete, office athlete or sporting athlete.

This program is aimed to put you one step ahead in your chosen field. 

We have developed specific programs for specific sports with your sporting demands in mind.

All classes/appointments with a Physiotherapist can apply for rebates with private health funds if you have cover for Physiotherapy. 

 

View our timetable and book online HERE

 


 EXTRA INFORMATION - MAT CLASSES

2018 Class Terms

Term 1: Mon 29/1/18 - Mon 9/4/18

Term 2: Mon 30/4/18 - Mon 9/7/18

Term 3: Mon 29/7/18 - Thurs 27/9/18

Term 4: Mon 15/10/18 - Thurs 20/12/18

Download the latest timetable and register by calling 9968 3424.

Registrations throughout the term are welcome (subject to availability).

Important information

  • Places in classes are secured once full payment has been received.
  • In the circumstance you need to pull out once payment has been processed, a refund will be given if your spot can be filled. A $50 administration charge will be taken.
  • Participants are required to bring a towel and wear comfortable clothing. Shoes are not required.
  • Please wear clean, fresh socks. Grip socks are recommended for equipment and can be purchased from reception.
  • Due to high demand & limited spaces we suggest you reserve your space ASAP to avoid disappointment. Classes will be filled on a “first served” basis.
  • If your preference is not available this term please let us know so we can adjust our timetable in the future.

Make-Up Classes

  • Limited to 2 per term only if notice is given of inability to attend.
  • If you know you will be unable to attend a class during the term (holidays, sick, work commitments etc) please call reception as soon as possible so we can offer your spot to others.
  • Make up classes can be taken throughout the term when there is available space. 

Health Fund Rebate

Clinical Pilates classes are claimable through your private health fund. As everybody’s cover is different, please check with your health fund for your entitlement under Physiotherapy, Group Physiotherapy or Pilates.

Participants will be supplied with an itemised receipt at the end of the term. If applicable this receipt can be presented to your health fund for a rebate. This method will ensure the maximum amount can be claimed.

 

 

 

 

 

Access our timetable and book online HERE

Call now to register 9968 3424

 

After some more information? Click here and we can send it straight to your inbox.


    • Low back pain
    • Disc bulges or degeneration
    • Osteoarthritis
    • Postural neck/back/shoulder pain

Clinical Pilates can...

    • Strengthen
    • Tone
    • Stabilise
    • Improve Posture
    • Improve Flexibility
    • Reduce injury risk
    • Reduce pain
    • Rehabilitate

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

  • What do Womens Health Physio's do postnatally?
  • Having a baby is one of the most exciting times in a womans life. It is also one of most physically strenuous, with numerous potential short and long term consequences for both body and mind. 

  • Pelvic Organ Prolapse and Pessaries
  • What are they? And who are they for?
     
    Pelvic Organ Prolapse (POP) is a very common condition in women, and can result in leaking from the bladder or bowel, a feeling of heaviness or bulging in the vagina, or even lower back pain. POP can vary significantly in its severity, the organ involved and the cause. Mild POP may be completely symptom free, however to stop the POP progressing and worsening women should be seen by a Women’s Health Physiotherapist for lifestyle advice, strengthening exercises where appropriate and possibly the use of a pessary to support the POP. 
     
    Pessaries are a silicone or plastic device that can be inserted into the vagina to support the pelvic organs. If there is a lack of support for your pelvic organs – usually due to muscle weakness, fascial (ligament) damage, or a recent vaginal birth, there is a risk of developing or worsening a Pelvic Organ Prolapse – POP. 
     
    In the past, pessaries have almost exclusivly been used in the older female population – mainly post menopausally to manage a current POP if surgery was not wanted or appropriate. However, recently pessaries are being used more and more in the younger female population, and in particular early post natal women. We often use pessaries to support a mild POP while the body heals and recovers post pregnancy and birth, or prophylactically for women who want to return to high impact exercise or running before their pelvic floor and fascia are ready. The positive effects from exercise on your physical, mental and emotional wellbeing are vast and very well known, however many women who have a POP are told that they can’t do a particular exercise anymore. The use of a pessary can give many women the required support to allow a safe return to high impact exercise, or even just symptomatic relief so that they don’t notice the POP.
  • The key to nailing your New Year goals.
  • As our New Year ticks over, it’s always a time to reflect on the year that’s been and of course set new goals for the year to come.
    Often these goals involve health and fitness and with this sudden increase in exercise, we often see an increase in certain types of injuries within the clinic.

  • Text Neck, Thumb Stress and Other New Diagnoses of 2017
  • Tech injuries: the world’s next health scare
    Our laptops, tablets and mobile phones have become extensions of our limbs, and new, previously-unseen health problems are on the rise.
    Holiday time often means more screen time for kids and also checking emails on phone etc. We are seeing more and more people as a result of the technologically driven world we live in today. Whilst this world is all about instantaneous gratification where everything is done in a click of a button, it’s time we thought about the effects that will be felt further down the line.

     

     

  • We recommend women have a pelvic floor assessment prior to giving birth. Find out why below....
  • For many women it is not until the child bearing years that they have even heard of the pelvic floor, let alone given it much attention. 
     
    Historically the focus for the pelvic floor has always been based around strengthening, however  just like any other muscle in the body the pelvic floor has the potential to a to also become excessively tight (hypertonic) and this can be incredibly problematic for some women. Clinically, we are now seeing an increase in the number of women presenting with hypertonic pelvic floors and the reasons for this seem to be multifactorial in nature mainly based around lifestyle and behavior choices. Factors such as high level participation in exercise can encourage over activation of the pelvic floor, and constipation from poor dietary choices can lead to chronic straining and a pelvic floor that is always in spasm. The impact of today’s fast paced lifestyle has also lead to a pelvic floor that is constantly ‘switched on’ as a result of a lack of relaxation, diaphragmatic breathing and high anxiety and stress levels.
     
    To understand why it is so important to have it checked prior to birth, first we need to understand what it is and what it actually does…..