True Form Therapies

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.

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

🚨 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! 🙌

TRAIN WITH A FRIEND & SAVE:
Shared Personal Training
Achieve your goals together while paying less.

4 Benefit Boxes

💪 SAVE MONEY
Enjoy expert coaching at a lower price than 1-on-1 PT.

👥 TRAIN TOGETHER
Stay motivated, accountable and have more fun with friends or family.

🕒 FLEXIBLE SESSIONS
Book times that suit your group and your schedule.

🏋️ ALL FITNESS LEVELS
Whether you’re beginners or experienced, every session is tailored to your group’s goals.

⸻

Pricing Section

2:1 Personal Training
$39 per person

3:1 Personal Training
$30 per person

4:1 Personal Training
$25 per person

⸻

Grab your training partner and get started!

DM “GROUP PT” or click the link in our bio to book.

🏋️👌NECK STRENGTH🏋️👏

Strong neck muscles are about more than just size—they help improve stability and better manage the forces placed through the head and neck during sport.

In collision sports and activities involving sudden impacts, tackles or whiplash, good neck strength may help reduce excessive movement and improve control. It also plays an important role in posture, shoulder function and overall athletic performance.

These exercises start with mobility before progressing through bodyweight, banded and resisted strengthening. Work through them gradually and focus on quality movement rather than rushing the progression.

🦴 Build a Stronger, More Resilient Neck

Neck pain is common—but simply stretching isn’t always enough. A strong, stable neck is better equipped to tolerate the demands of daily life, training, and sport.

This exercise series starts with mobility and control before progressing to strengthening using bodyweight, resistance bands, and bench-supported exercises. Building strength gradually is key to improving your neck’s capacity.

💥 Neck strength is especially important in sports involving:
• Contact and collisions
• Tackling and wrestling
• Falls and impacts
• Repeated whiplash-type forces

If you’re dealing with ongoing neck pain, recovering from an injury, or wanting to improve your resilience for sport, get in touch—we’d be happy to assess you and guide you through the right progression.

StrengthTraining Physiotherapy SportsPerformance TrueFormTherapies TFXSEFS