True Form Therapies

16/10/2026

06/10/2026

KNEE TENDINOPATHIES?

For tendinopathy isometrics, a good general starting point is:

Hold: 20–45 seconds
Intensity: ~7–9/10 effort
Sets: 4–5
Rest: 1.5–3 minutes
Frequency: usually 1–2×/day initially if well tolerated

26/09/2026

STOP WAITING. START CHANGING.

Not happy with where you’re at?

Keep making excuses?
Keep saying you’ll start next week?
Keep waiting for motivation to magically appear?

Nothing changes if nothing changes.

You don’t need to be perfect.
You don’t need to overhaul your entire life.

You just need to START.

Get moving.
Get stronger.
Feel better.
Build some consistency.

Stop feeling sorry for yourself and start doing something about it.

If you’re ready to make a change, send me a message.

LET’S GET GOING. 💪

25/09/2026

FULL BODY MOBILITY ROUTINE 🧘‍♂️💪

A simple full-body routine to help keep you moving well, improve mobility and loosen up those areas that tend to get tight.

I’ve put together 15–16 exercises covering the whole body — hips, spine, shoulders, ankles and everything in between.

👉 10 reps of each exercise
👉 Move slowly and under control
👉 Don’t force into pain
👉 Great for a warm-up, recovery session or general maintenance

You don’t need to spend hours stretching. Consistency is the key.

Save this one and work your way through the routine a few times each week. 🔥

Move better. Feel better. Perform better.

19/09/2026

THE BIG 4: THE 4 PILLARS OF HEALTH & WELLBEING.
- SLEEP
- NUTRITION
- EXERCISE
- MANAGE YOUR STRESS

- Eat a balanced diet
- Exercise regularly, something everyday is better then nothing (choose something you enjoy)
- Manage your stress and try to be mindful (I like meditation loves yoga
- Sleep between 7-9 hours per night (the more research we do....the more important this appears to be)
ALL IN ALL, try to be consistent...be kind to yourself, and seek professional advice if needed.
THE BEST WEALTH IS YOUR HEALTH 4

Want to change your life for the better?
Start with addressing this.

19/09/2026

Are tight hips holding back your squat, stride, or lower back? 📉
A lack of hip internal rotation is one of the most common—and overlooked—causes of hip pinching, lower back compensation, and restricted movement. When the head of the femur can’t rotate smoothly inside the hip socket, your body compensates elsewhere.

Why Hip Internal Rotation Matters
Deeper Squats & Lunges: Allows the pelvis to drop cleanly between the hips without pinching or lumbar rounding.
Joint Health: Keeps the hip capsule mobile and prevents premature wear on surrounding tissues.
Power Output: Improves force transfer through the pelvis during athletic movements and running.
1. Half-Kneeling Slider Hip Rotations
Focus: Loaded rotational control in a half-kneeling position.
2. Seated 90/90 Internal Rotation Lift-Offs
Focus: Active end-range hip internal rotation.
Tip: Keep your torso tall, brace your core, and lift the back foot off the ground without leaning forward.
3. 90/90 Hip Switches / Wipers
Focus: Dynamic hip joint rotational flow.
Tip: Keep your heels grounded and smoothly rotate your knees side-to-side, controlling the motion at each end position.

Tip: Use a dowel for balance, tuck your pelvis slightly, and sweep your rear knee inward on the slider.
📌 Sets & Reps: Perform 2–3 sets of 8–10 controlled reps per side before your leg workouts or as daily mobility work

03/09/2026

Tanner Ed rogerson Will rogerson

04/08/2026

🚨 WE’RE HIRING – PHYSIOTHERAPIST 🚨

Are you passionate about helping active people and athletes get back to doing what they love?

TF x SEFS Performance & Rehab is looking for an enthusiastic physiotherapist to join our growing team in Ferntree Gully.

We offer:
✅ A fully equipped gym-based rehabilitation environment
✅ Work alongside strength coaches and sports therapists
✅ Flexible working arrangements
✅ Mentoring and professional development
✅ Existing referral pathways with the opportunity to build your own caseload
✅ A supportive team culture focused on exercise-based rehabilitation

We’re looking for someone who is:
✔ Reliable and coachable
✔ Passionate about movement and strength-based rehab
✔ Keen to learn and grow
✔ Available at least 2 afternoons/evenings per week (with flexibility)
✔ Experience with sporting populations is preferred but not essential

If you’re looking for a role where you can make a real impact while growing your career, we’d love to hear from you.

📧 Email your CV to: [email protected]
📩 Or send us a DM for a confidential chat.

Please share this post or tag a physio who might be interested! 🙌