Four Physio and Health

Did you know that ACC now support women in NZ who have experienced a maternal birth injury? And that they contribute towards the cost of your postnatal pelvic floor physio appointments? 👌

Our women's health physios are all experienced in assessing and treating maternal birth injuries, and we can even register the claim for you in your first session with us - how good! 🤩

For more info on what is covered/included in an appointment, head to the link in our bio to read our latest blog post. 🧡

As well as being a fun, safe and effective way of staying strong throughout pregnancy, Pilates is also scientifically proven to provide a number of pregnancy-related health benefits! 🤩

Read through to find out more, or message us with any questions! 🧡

Sports injury or ni**le? Here’s when you should book in for physiotherapy! 👇👇

Sometimes with an injury we keep pushing through in the hopes that it will get better on it’s own, and sometimes this works out alright for us! However in a lot of cases we may need some input from a health professional - here’s Four’s top tips on when it might be appropriate to see a physiotherapist, and what signs to look out for. 🧐

🔅 You had an actual injury occur that has caused your pain

🔅 There is swelling over the painful area

🔅 The pain gets worse throughout a training session or over the week

🔅 The pain remains after a training session or when resting/at night

🔅 You are modifying your movement patterns to compensate for the pain

🔅 The pain is over a 5/10

🔅 You get lots of ‘ni**les’ one after the other, and don’t feel recovered

If any of the above sounds like you, get in touch with us! 👋 Or tag a friend that needs to book in. 😁

Exercising when pregnant is even better when you can have fun at the same time right?! 🔥

We love that we get to work alongside all of the beautiful mummas to be in our EXPECTING reformer classes.🧡

These classes are prenatal safe and are aimed at targeting key muscle groups that will help you to stay comfortable and confident throughout your pregnancy and into the fourth trimester. 👌

We know that the classes can fill up quickly, but we encourage you to jump on the waitlist if you can't find a free spot. 🤞

Currently we have the below class times on our schedule. Are there any times that you would like us to add? Let us know in the comments!

Monday: 10:45am
Tuesday: 5:15pm
Wednesday: 4:15pm and 5:15pm
Thursday: 11:45am

🧡🧡

We are very excited to be welcoming Liz to the Four team as of today! 🥳✨

Liz’s lovely presence and big smile are just what any Four client needs when they walk through our doors 🤗 keep an eye out for her on the front desk every Wednesday afternoon!

Welcome to the team Liz. 🧡

Just another seasonal post to show how much we love spring! 🌞🧡🌸
And what’s more motivating to get you outside than these beautiful blooms in Hagley Park. 🤗

Peeping into our rehab gym space here at Four 👀🧡

We love that we have a space like this to use with our clients as a part of their rehab journey. Think kettlebells, resistance bands, rings, foam rollers, balance boards, swiss balls, mats and jump boxes. All of the good stuff! 😉

Whether you are coming in for a sports physio appointment, home exercise plan, or a women's health check up - we have got you covered. 🫶

https://fourphysio.co.nz/physiotherapy/

For anyone interested in learning about recovery and how we can help - check out this blog that we made for LiveFit 🤗

There is so much awesome info on this website regarding general health and wellness - make sure to check them out. 😉

Recovery and How Physiotherapy Can Enhance Your Training Program When it comes to exercise and sports, recovery and physiotherapy play a vital role in achieving optimal performance. It's just as important as the training

We are so excited to welcome the amazing Olivia to the Four team!! 🥳🎉

Olivia will be joining us from 29th August as a Pilates instructor and will be teaching Tuesday and Thursday morning classes. ✨

She is going to be a great addition to the team and we know you will love her teaching style! Welcome to the Four family Olivia 😁🧡🙌

Four is for... your health and well-being 🫶🙌🧡

Here at Four we offer high quality care for a wide range of services:

🟠 General physiotherapy - sports injuries, back pain, headaches

🟠 Women’s health and pelvic floor physio

🟠 Running assessments

🟠 Reformer Pilates classes and 1:1 clinical Pilates sessions

To find out more about these services check out our website (link in bio) or get in touch with one of our team today! 👨‍💻

It’s that time in the winter season where those ni**les are starting to set in! This is normal as our body starts to fatigue from seasonal sport, but such a pain! 😕

If you’re needing some extra help with making it through to finals, get in touch as our sports physios are here to keep you in tip top shape! ✨🧡

Ever wondered why your knees hurt when doing squats or lunges, but you don't remember injuring yourself?! 😵

It might be your technique!

At Four - we think of ourselves as biomechanical wizards! 🧙‍♀️
A skilled physio can help you to identify possible alignment issues, biomechanical changes, or movement pattern errors that might be causing those pesky symptoms - and rid you of them once and for all! 🪄

We will look at how you are moving along your entire kinetic chain, test the strength and stability of key muscle groups, and identify any other risk factors that may be contributing. How good! 🙌

Here’s a quick summary of our latest blog - now live on the Four website!! 💪🏃

The Four team is growing! 🧡🧡

Are you our next awesome team member?

We have TWO positions available, and these are open for applications now. ✨️😎

Tendon injuries are a real pain, literally! They can happen to any of us, and are often the result of overloading the tendon tissue through too much repetitive or heavy exercise, and can also occur as a result of a sudden event or accident. Ouch 🫤

Read our latest blog post to find out more about tendon injuries and how to prevent them - up now on our website! 💻⚡️

It’s been six months now since we opened our doors here at Four, and we can’t believe how quickly this time has gone! 🤯

After what was a big year of change in 2022, we have settled into our new space and have been loving the vibes it gives! Not to mention the addition of our amazing team who make it that much more enjoyable. 🤗🙌

We had big boots to fill moving into our new space and have found the last six months to be both challenging and rewarding. We are loving being able to have fun while working hard, and we couldn’t have got to where we are without the support of our Four community! 🧡

Can’t wait to see where 2023 goes! 💫

Grace and Holly x

The Fourth Trimester at Four! 💚🧡

We are SUPER excited to announce that we will be hosting our first event for the year on April 26th. For detailed information - check out our event website.
https://www.eventcreate.com/e/fourphysio-fourthtrimester?fbclid=PAAaYQt49QK8-ibzxK-NQvdYM0jmInSk-gFY6kY3jXve1x64BFrKjDkb0QBP8

Our womens health physios are teaming up with the very knowledgeable dietician and nutrition consultant Sara from 🙌

This event is here to educate expecting and new mums on allll of the things you wish you were told or knew about in the fourth trimester, regarding your physical recovery. 🙋‍♀️

Physiotherapy topics: 🏃‍♀️🧘‍♀️

▫️pelvic floor exercises - the when/why/how?
▫️abdominal separation - safe exercise and when to be concerned
▫️maternal birth injuries including management of tears and ACC
▫️incontinence
▫️prolapse
▫️returning to exercise - safe progressions and what to watch out for

Dietician topics: 🥐🥝

▫️key nutrients for recovery post delivery
▫️nutrition and breastfeeding
▫️practical and easy nutrient dense meals (and guides) that you can eat one handed! 😉

We will also be giving away one free postnatal check with our women's health physios, as well as a portable bottle warmer to two lucky guests. 🙌🤩

Ticket numbers are limited due to our available space. For more information - check out our event website -link in bio.

Have you tried our POSTURE classes at Four yet? 🙌

We spend so much of our days sitting or in slumped postures - and then wonder why we are feeling back, neck or shoulder pain! POSTURE classes at Four are designed to help. These are physiotherapy led reformer Pilates classes aimed at improving overall posture through focused and mindful movement. 🧘

These classes will target the main muscle groups that support the spine and help to maintain posture - including the core, back and hips. We focus on stability, as well as spinal mobility and elongation to help you to stay pain free and living your best life. 🧡

No previous Pilates experience is required to book these classes. We also have 1:1 Pilates sessions available. ✨

Pre-season sport training starting to build up? Noticing that old ni**le you hoped would go away during the off season? We know the feeling. 🤕

Don’t let this get in the way of your season, book in with one of our awesome team to get it sorted! ⚽️🏑⛷️

Four Physio and Health updated their address.

Four Physio and Health is looking for a Women's Health Physiotherapist to join our growing team! 

We pride ourselves on providing expert care to our local Christchurch community, and are expanding into a larger, new space to allow us to keep up with our busy client load.

Four is committed to creating a positive culture and experience for our clients - this is just as important as the results of our service! We have a modern approach to physio and the health care setting, and strive towards maintaining a fresh and fun work environment. We aim to be a collective of co-workers with similar and shared values.

We provide both musculoskeletal and pelvic health physiotherapy, as well as using clinical Pilates as a large part of our practice. Our small group pre/post natal classes are particularly popular, therefore previous reformer experience is welcomed, however is not necessary.

Depending on previous level of training, mentoring and supervision can be provided by our expert lead Women's Health Physio and co-director of Four.

This is ideally a full time role, however part time applicants will be considered.

If this sounds like you, we would love to chat!

Grace and Holly

[email protected]

www.fourphysio.co.nz

Four Physio and Health Your neighbourhood physiotherapy, health and wellness space.

We are so excited to finally share this with you!!! 🤗🧡

Introducing Four Physio and Health - your neighbourhood physiotherapy, health and wellness space. 🌱

Four will still be providing you with the same great physiotherapy services, same smiling faces that you know and will be at the same awesome location alongside Grounded Pilates (for now).

We hope you love the new look and name as much as we do!! 💫

- Holly and Grace xx

We have some exciting things happening at Grounded Physio in the coming months! 🤗

We have had a very busy start to 2022 and are so grateful for the support you have shown our small (but growing!) business.

Thanks to all of you, our diaries have become very full this year, meaning we have reached capacity within our current space that we've loved sharing with the Grounded Pilates studio.🧡🧡

We are delighted to have found a new space that is just around the corner, and has plenty more room for us to grow. ETA October 22 with more info on this to come soon. 😉

⬇️⬇️⬇️

In line with our move we will also be getting a new look and a new name! 😎

We can't wait to share our new name with you - next week! Keep an 👀 out for more updates.

We appreciate all of your support as we continue on this journey!

Holly & Grace x

“Whole body health refers to the development of the body, the mind and the spirit in complete coordination with each other.” 💟

Mr Joseph Pilates wrote that whole body health could be achieved through exercise, proper diet, good hygiene and sleeping habits, plenty of sunshine and fresh air and a balance in life of work, recreation, and relaxation. 🌱🌞🧘‍♂️

These words and the practice of Pilates have truly stood the test of time! We are big believers in whole body health and the benefits that Pilates can bring. Get in touch to find out more about our clinical Pilates services. ✨✨

The Bird Dog is a great exercise often prescribed in the treatment of low back pain or postural issues 🙌

It targets your spinal extensors as well as your core muscles, with some shoulder and hip stability involved as well! 🔥

The great thing about this exercise and other pilates-based core exercises is that there is no equipment required - all you need is your own body weight! We love this for clients of all ages/fitness levels/abilities as there are so many benefits to improving your core strength and spinal stability! 💪

What’s your favourite core exercise? Let us know in the comments below! 👇💫

💻 Read our latest blog post (link in bio) for more information about how to look after yourself during Covid infection, and guidelines for a safe return to exercise after you have been symptom-free for seven days.

🟠 Be sure to speak to your doctor if you are experiencing any cardiac signs or symptoms, or if you have any uncertainty around returning to exercise.

We hope you stay safe, happy and healthy during these tricky times! 💛

Pain with in*******se is not fun and can be a tricky topic for many women to talk about! 😳

Luckily, a pelvic floor physiotherapist is skilled in the assessment and treatment of a range of pelvic pain concerns, including painful in*******se - otherwise known as dyspareunia. 🧐

There are many reasons as to why a women might experience this type of pain and the correct diagnosis is key to a successful treatment plan.

Below are just SOME of the most common causes:

♀️ Postpartum hormonal changes +/- birth injury
♀️ Pelvic floor muscle tightness or spasm - vaginismus
♀️ Vestibulodynia
♀️ Endometriosis/adenomyosis
♀️ Menopause - hormonal changes
♀️ Infections or inflammation
♀️ Specific medications

If this sounds like you or someone close to you, reaching out to a trusted pelvic health physio is advised - we can help! :)

Bookings can be made via our website www.groundedphysio.co.nz 🤍

Patellofemoral pain is one of the most common types of knee pain that we see and treat here at Grounded Physio!🦵

It can be described as pain felt in the anterior knee around the patella (knee cap) and is often worse with running, walking on hills, squatting, and lunging. It is a load related condition - so the more you do the more it tends to hurt! 👎

This condition often arises as a result of overload 🏋️‍♀️ combined with muscle weaknesses or imbalances. Therefore we often target our treatment approach at managing training loads, correcting muscle imbalances or dysfunction, and improving movement patterns to reduce pain and prevent recurrent injury.

If this sounds familiar to you then make sure to get in touch, as our physios have plenty of experience treating this condition and getting our clients back to their sport or activity pain-free! 🤸‍♀️✨

STUDENT DISCOUNT! ‼️💥

We are now offering a 20% discount to all tertiary education students. No T’s and C’s, it’s simple - just mention it to us at your first appointment and we’ll apply the discount. 💸

Tag a fellow student that needs this! 📚🙋