Physio Fitness / Physio REHAB
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Getting you back to doing WHAT YOU LOVE. We are specialists in successful recovery and return to exercise following injury and surgery.
Physio Fitness is a Physiotherapy and sports injury clinic in Bondi Junction, Sydney. Established in 2007, our experienced Physiotherapists specialise in sports injuries, musculoskeletal conditions and post-operative rehabilitation. We combine evidence-based Physiotherapy with personalised exercise rehabilitation to help you recover from injury, rebuild strength and confidently return to the activ
How to do INTERNAL ROTATION correctly using ISOMETRICS
Isometrics are always a great option for rotator cuff tendinopathy, acute tears and early-stage post-operative rehab. The alternative to pushing against a pole or wall, is using a theraband as the load.
Here I breakdown 4 different isometric movements for the Rotator Cuff.
1. External Rotation (Isometric) - Band
2. Internal Rotation (Isometric) - Band
3. Abduction (Isometric) - Band
4. Flexion (Isometric) - Band
Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist
Become a member of our YOU TUBE channel to get exclusive content in 'The Physio Rehab Exercise Library' here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join
or visit youtube.com/
Like this video?
Give us a thumbs up and don't forget to subscribe!
physiorehab.com
Programs for Injury, Surgery, Strength and Mobility
Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au
shop.physiorehab.com
Get the exact Physio tools and products that we use in the videos and in our clinic
Struggling with Rotator Cuff strength? START WITH ISOMETRICS
Isometrics are always a great option for rotator cuff tendinopathy, acute tears and early-stage post-operative rehab. The alternative to pushing against a pole or wall, is using a theraband as the load.
Here I breakdown 4 different isometric movements for the Rotator Cuff.
1. External Rotation (Isometric) - Band
2. Internal Rotation (Isometric) - Band
3. Abduction (Isometric) - Band
4. Flexion (Isometric) - Band
Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist
Become a member of our YOU TUBE channel to get exclusive content in 'The Physio Rehab Exercise Library' here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join
or visit youtube.com/
Like this video?
Give us a thumbs up and don't forget to subscribe!
physiorehab.com
Programs for Injury, Surgery, Strength and Mobility
Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au
shop.physiorehab.com
Get the exact Physio tools and products that we use in the videos and in our clinic
06/08/2026
Some exciting news—my first video-led health column for News Corp is now live in The Daily Telegraph and Herald Sun.
The first topic is how to switch on your “lazy” glutes.
Many people think glute training is only about gluteus maximus, bridges and hip thrusts. However, there are three gluteal muscles, supported by a group of deeper external rotators, and they have different roles in hip movement, pelvic stability and lower-limb control.
In the article and accompanying videos, I demonstrate three entry-level exercises:
The clam for hip external rotation
The prone leg lift for gluteus maximus and hip extension
The one-leg wall sit for gluteus medius, abduction and single-leg control
I also explain why “lazy glutes” is not a medical diagnosis and why muscle contraction, neuromuscular drive, coordination and base strength are more accurate ways to understand the problem.
This is the first of four video-led health columns I’ll be contributing to News Corp over the next month. I’ll share each new article as it goes live.
The original feature is available to News Corp subscribers through The Daily Telegraph and Herald Sun.
I’ve also published a free, expanded version with all three videos, detailed instructions and exercise progressions here:
https://physiofitness.com.au/blog/how-to-activate-your-glutes
News Corp subscribers can read the original column here:
https://www.dailytelegraph.com.au/health/fitness/strength-training
ACL Injury Prevention: Depth Jump with Lateral Movement
If you are playing a sport that involves cutting, pivoting, twisting, jumping and change of direction… like skiing , basketball, netball, rugby and football - then ACL prevention should be at the top of your list.
Lucky for you I have had a ACL reconstruction before and so I have put together 6 of my top ACL injury prevention exercises to help you with your training program this season.
1. Hamstring Nordics - Banded
2. Skier Squat - BOSU
3. Ladder Side Steps
4. Single Leg Deadlifts
5. Step Down - Lateral Band
6. Jump Down and Lateral Hop
Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist
Become a member of our YOU TUBE channel to get exclusive content in 'The Physio Rehab Exercise Library' here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join
or visit youtube.com/
Like this video?
Give us a thumbs up and don't forget to subscribe!
physiorehab.com
Programs for Injury, Surgery, Strength and Mobility
Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au
shop.physiorehab.com
Get the exact Physio tools and products that we use in the videos and in our clinic
Banded Step Down - Essential Single Leg Knee Control in a Squat
If you are playing a sport that involves cutting, pivoting, twisting, jumping and change of direction… like skiing , basketball, netball, rugby and football - then ACL prevention should be at the top of your list.
Lucky for you I have had a ACL reconstruction before and so I have put together 6 of my top ACL injury prevention exercises to help you with your training program this season.
1. Hamstring Nordics - Banded
2. Skier Squat - BOSU
3. Ladder Side Steps
4. Single Leg Deadlifts
5. Step Down - Lateral Band
6. Jump Down and Lateral Hop
Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist
Become a member of our YOU TUBE channel to get exclusive content in 'The Physio Rehab Exercise Library' here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join
or visit youtube.com/
Like this video?
Give us a thumbs up and don't forget to subscribe!
physiorehab.com
Programs for Injury, Surgery, Strength and Mobility
Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au
shop.physiorehab.com
Get the exact Physio tools and products that we use in the videos and in our clinic
Advance Your Knee Stability for ACL Injury Prevention
If you are playing a sport that involves cutting, pivoting, twisting, jumping and change of direction… like skiing , basketball, netball, rugby and football - then ACL prevention should be at the top of your list.
Lucky for you I have had a ACL reconstruction before and so I have put together 6 of my top ACL injury prevention exercises to help you with your training program this season.
1. Hamstring Nordics - Banded
2. Skier Squat - BOSU
3. Ladder Side Steps
4. Single Leg Deadlifts
5. Step Down - Lateral Band
6. Jump Down and Lateral Hop
Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist
Become a member of our YOU TUBE channel to get exclusive content in ‘The Physio Rehab Exercise Library’ here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join
or visit youtube.com/Physio Rehab
Like this video?
Give us a thumbs up and don’t forget to subscribe!
physiorehab.com
Programs for Injury, Surgery, Strength and Mobility
Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au
shop.physiorehab.com
Get the exact Physio tools and products that we use in the videos and in our clinic
Need Hamstring Strength for your ACL?
If you are playing a sport that involves cutting, pivoting, twisting, jumping and change of direction… like skiing , basketball, netball, rugby and football - then ACL prevention should be at the top of your list.
Lucky for you I have had a ACL reconstruction before and so I have put together 6 of my top ACL injury prevention exercises to help you with your training program this season.
1. Hamstring Nordics - Banded
2. Skier Squat - BOSU
3. Ladder Side Steps
4. Single Leg Deadlifts
5. Step Down - Lateral Band
6. Jump Down and Lateral Hop
Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist
Become a member of our YOU TUBE channel to get exclusive content in ‘The Physio Rehab Exercise Library’ here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join
or visit youtube.com/Physio Rehab
Like this video?
Give us a thumbs up and don’t forget to subscribe!
physiorehab.com
Programs for Injury, Surgery, Strength and Mobility
Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au
shop.physiorehab.com
Get the exact Physio tools and products that we use in the videos and in our clinic
Self-mobilisation Hack for your Lumbar Spine!
The lacrosse ball is a great mobility tool to help you release the Extensors and QL - as well as give you a bit of self-mobilisation of the lumbar spine.
Helpful when you have that really tight section in your lower back following an injury.
1) Extensor Muscle Release
2) QL Muscle Release
3) PA Joint Mobilisation
4) QL Stretch
Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist
Become a member of our YOU TUBE channel to get exclusive content in 'The Physio Rehab Exercise Library' here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join
or visit youtube.com/
Like this video?
Give us a thumbs up and don't forget to subscribe!
physiorehab.com
Programs for Injury, Surgery, Strength and Mobility
Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au
shop.physiorehab.com
Get the exact Physio tools and products that we use in the videos and in our clinic
How to Use the Lacrosse Ball to loosen your QL
The lacrosse ball is a great mobility tool to help you release the Extensors and QL - as well as give you a bit of self-mobilisation of the lumbar spine.
Helpful when you have that really tight section in your lower back following an injury.
1) Extensor Muscle Release
2) QL Muscle Release
3) PA Joint Mobilisation
4) QL Stretch
Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist
Become a member of our YOU TUBE channel to get exclusive content in 'The Physio Rehab Exercise Library' here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join
or visit youtube.com/
Like this video?
Give us a thumbs up and don't forget to subscribe!
physiorehab.com
Programs for Injury, Surgery, Strength and Mobility
Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au
shop.physiorehab.com
Get the exact Physio tools and products that we use in the videos and in our clinic
How to Mobilise your Lumbar Spine Extensors with a Lacrosse Ball
The lacrosse ball is a great mobility tool to help you release the Extensors and QL - as well as give you a bit of self-mobilisation of the lumbar spine.
Helpful when you have that really tight section in your lower back following an injury.
1) Extensor Muscle Release
2) QL Muscle Release
3) PA Joint Mobilisation
4) QL Stretch
Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist
Become a member of our YOU TUBE channel to get exclusive content in 'The Physio Rehab Exercise Library' here:
https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw/join
or visit youtube.com/
Like this video?
Give us a thumbs up and don't forget to subscribe!
physiorehab.com
Programs for Injury, Surgery, Strength and Mobility
Physio Fitness - Physiotherapy and Sports Injury Rehabilitation Clinic in Bondi Junction - Sydney, Australia.
physiofitness.com.au
shop.physiorehab.com
Get the exact Physio tools and products that we use in the videos and in our clinic
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Contact the business
Telephone
Address
Suite 602, 26-30 Spring Street
Bondi Junction, NSW
2022
Opening Hours
| Monday | 8am - 7pm |
| Tuesday | 7:30am - 7pm |
| Wednesday | 8am - 6pm |
| Thursday | 8am - 7pm |
| Friday | 7:30am - 5pm |