Be Mobile Physiotherapy - Exercise for 55+

Be Mobile Physiotherapy - Exercise for 55+ Expert physiotherapists dedicated to helping those 55+ build strength and fitness, both in our studio and at home.
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👋 Who We Are

Be Mobile Physiotherapy are experts in exercise and fitness for adults over 55. Our university-trained health professionals help you get fit, strong, and confident so you can keep doing the things you love, no matter your age or ability.


💻 For Our Global Community (At Home)

We are dedicated to making fitness accessible, which is why our global online programs are designed for you

to exercise alongside our physios right from the comfort of your own home. Build real-world strength with simple, effective at-home workouts - no gym required.


📍 For Our Local Community (In-Person)

For our local community on the Northern Beaches of Sydney, we also offer in-person services. You can join our supportive group exercise classes or arrange for a physiotherapist to visit you in your home.


🤝 Our Goal

Whether online or in person, our focus is the same: helping you stay fit and strong so you can keep doing the things you love with the people you care about.

19/06/2026

Ever wonder why push-ups feel so incredibly challenging? You might think it is just your body weight, but let us do the math.

When you perform a full body weight push-up, you are actually lifting up to 70% of your total body weight. That means if you weigh 80kg, you are pushing up 60kg. No wonder it feels like a massive workout!

If a full push-up is too difficult right now, you do not need to skip it. You can easily modify the exercise to safely match your current strength level:

Knee push-up: Lifts about 50% of your body weight.

Couch push-up: Lifts about 40% of your body weight.

Kitchen bench push-up: Lifts about 25% of your body weight.

Whichever option you choose, aim for 3 sets of 10 challenging repetitions at least twice a week to build your upper body strength and improve your functional independence.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

18/06/2026

Got a minute to spare while waiting for your toast to pop? You might as well use that downtime to work on your upper body strength!

The kitchen bench push-up is one of the best ways to build strength right in your own home. This exercise targets your chest and shoulder muscles, making your upper body more robust for everyday tasks. Even better, developing this pushing power plays a major role in helping you safely get up off the floor.

Here is how to do it:

Place your hands about shoulder-width apart on the edge of your kitchen bench.

Keep your body in a nice straight line, just like a plank.

Lower your chest down toward the bench, then push yourself back up.

If going all the way down feels too difficult right now, you can easily modify the movement by reducing your range of motion. Simply lower yourself down partially while focusing on keeping your body steady. Try to complete as many repetitions as you can handle so that your muscles feel genuinely challenged by the end of your set.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

17/06/2026

Stop worrying about a perfect, textbook squat technique.

In our video, we break down why the common rule of keeping a perfectly upright back while you squat is simply a myth. For the vast majority of people, keeping your spine completely vertical while lowering down is anatomically impossible and entirely unnecessary.

Everyone's skeleton, hip anatomy, and ankle flexibility are completely unique. If you compare different physiotherapists, some can naturally stay more upright, while others must lean forward to balance their weight. Leaning forward is completely safe, helps you keep your center of gravity, and often allows you to squat a little bit lower with comfort.

The 3-Point Squat Checklist
Instead of stressing over rigid rules, use this simple real-world checklist:

Does it look roughly like a squat?

Do you feel stable and confident?

Is it tolerable for your joints?

If you can tick all three boxes, you are doing great. Don't overthink it, just find the movement pattern that feels most comfortable for your unique body.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

16/06/2026

If you find that overhead pressing hurts your shoulders, you do not need to give up on this important exercise. You just need to modify it to make it perfect for your unique body.

The truth is, a one-size-fits-all pressing technique does not exist because everyone's shoulders are built differently. The goal is simply to find your strongest, most comfortable press.

Here are three simple ways to fix your press:

Use a neutral grip: Instead of pressing with your palms facing forward, turn your palms in to face each other. This simple adjustment can change the angle of the joint and significantly ease shoulder discomfort.

Lean back in a chair: Try sitting down and leaning slightly back against a supportive chair. This position gives your shoulder joints more room to move safely, making the overhead movement much more tolerable.

Try one arm at a time: Pressing one side at a time allows your body to naturally lean slightly away from the working arm. This subtle shift often creates a much more comfortable path of movement for sensitive joints.

Stop trying to force a textbook perfect press and find the variation that feels best for you.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

15/06/2026

Many people think arm exercises are just for the gym, but the truth is that strong arms are what allow you to stay independent at home.

The bicep curl is a great exercise for key daily activities such as carrying heavy shopping, lifting a heavy laundry basket, or even pulling yourself up a railing. Strengthening your biceps is exactly what prevents age-related muscle loss, keeping those everyday tasks from feeling so heavy.

Here is how to get started: Grab a pair of dumbbells, water bottles, or whatever you have at home. Start with your elbows tucked in and palms facing forward, then slowly curl up. Be sure to control the weight on the way down as well to get the most out of the movement. Aim for 3 sets of 8 to 15 repetitions, two to three times a week.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

14/06/2026

Stop stressing over the perfect squat technique!

Have you ever been told that you must squat with your feet perfectly shoulder-width apart and your toes pointing straight forward? For many people over 55, this rigid rule can actually do more harm than good, especially if you are dealing with conditions like hip osteoarthritis.

The truth is, a squat is simply dropping your bottom towards the floor and returning to a standing position. It is one of the absolute best ways to build essential leg strength for everyday life.

Instead of forcing your body into an uncomfortable position, try playing around with your stance. You might find that a slightly wider stance, turning your toes outward, or even a narrower stance feels much better for your unique hips and knees.

Just use our simple 3-point checklist:

Does it look roughly like a squat?

Do you feel strong, stable, and confident?

Is it tolerable for your joints?

If you answered yes, you are doing it right! Don't overthink it, just find the movement that works best for your body.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

13/06/2026

If you are dealing with lateral hip pain, also known as gluteal tendinopathy, you know how frustrating it can be to manage. One of the best ways to help alleviate this discomfort and build resilience in your hips is by practicing the Crab Walk!

This simple sideways walking exercise is fantastic for targeting and strengthening the muscles on the outside of your hip. Here is how you can perform it and progress as you get stronger:

Level 1: Squat down slightly into a comfortable position and take nice big steps across to the side.

Level 2: To make it a bit more challenging, place a resistance band around your legs, just above your knees. The band will naturally try to pull your knees inwards, so you have to actively use your hip muscles to fight against it and keep your legs aligned.

Level 3: For an even bigger challenge, lower the band down to your ankles. Moving the band further away from your hip joints increases the resistance, making your outer hip muscles work much harder with each step.

Try aiming for 3 sets of 20 steps. Building tendon strength takes time, so be patient with your body and stick with it!

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

12/06/2026

Do you feel a bit unsteady or nervous when bending down to pick things up off the floor?

If so, you are not alone! Bending and reaching can feel intimidating, but practicing these simple movements is the best way to improve the mobility in your hips and legs while building your confidence.

Here is how you can practice at home:

Level 1: Place a small ball or object on the floor right between your feet. Squat or bend down to grab it, then stand back up. If you need a little extra support, keep a sturdy chair nearby to hold onto.

Level 2: Once that feels comfortable, make it a bit more challenging by placing the object further away or off to the side. This forces your body to adapt, shift its weight, and find its balance.

Level 3: For an advanced challenge, try the waterbird exercise. Stand on one leg, hinge forward at your hips, and pick the object up. This is fantastic for making your hips, knees, and ankles work together to stabilize your entire body.

Try 5 repetitions on each side, and remember to practice reaching with both hands to keep your body balanced.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

11/06/2026

Do you feel like you are going to fall backward every time you try to squat? Or maybe you just can't seem to get down very low?

You might think it is a lack of strength, but for many of us, it simply comes down to our anatomy and ankle mobility!

But do not worry, there is a simple at-home strategy to help you squat deeper and safer. By elevating your heels with a couple of books, you instantly adjust your center of balance. This quick fix makes it much easier to keep your weight forward, allowing you to lower your hips further without the fear of tumbling backward.

Practice your squats this way to safely build your essential leg strength. Over time, this movement will help improve your overall mobility, and you might even find you no longer need the books at all!

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

10/06/2026

Is lateral hip pain keeping you awake at night? You are definitely not alone.

One of the most common complaints we hear about lateral hip pain, also known as gluteal tendinopathy or bursitis, is how much it disrupts a good night's rest.

Here are a few simple ways to adjust your sleeping position to help you get the rest you need so your body can heal:

Lie on your unaffected side: Keep your sore hip facing up toward the ceiling. Place a thick cushion between your knees so they stay about hip-width apart. This prevents your top leg from dropping down and compressing those sensitive tendons on the side of your hip.

If you prefer to sleep on your back: Place a supportive pillow underneath your knees to take the pressure off your lower back and hips.

If you absolutely must sleep on the painful side: Investing in a soft mattress topper can make a huge difference in reducing direct pressure on the joint.

These small adjustments can work wonders for managing your short-term symptoms and helping you finally get some sleep. However, the best long-term strategy for lateral hip pain is to gradually build strong, resilient hip muscles through targeted exercise.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

Address

Shop 1/54 Kalang Road
Elanora Heights, NSW
2101

Opening Hours

Monday 7:30am - 6pm
Tuesday 7:30am - 6pm
Wednesday 7:30am - 6pm
Thursday 7:30am - 6pm
Friday 7:30am - 6pm

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