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Four Physio and Health

@fourphysio

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Your neighbourhood physio, health + wellness space🧡
🤲 General + Sports Physio
🌸 Women’s + Pelvic Health Physio
🤸‍♂️ Reformer Pilates Classes
📍ChCh, NZ

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A note from Sam and Grace (aka Gram - still up for debate 😅)

As we near the second half of 2026, we just wanted to say thank you to our community and to everyone who has trusted our team with your care, recommended us to family and friends, and supported our small business this year so far. Your support means more than you know, and we are feeling very grateful! 🫶

Every day we strive to continue the vision that Four was built on - to create a space where people feel welcome, cared for, and empowered to be the best versions of themselves. As we have grown, our commitment has remained the same and we continue to take pride in providing expert, client focused physiotherapy and Pilates services. 🤩

Whether you are recovering from an injury, preparing for your next event, navigating pregnancy or postpartum, or investing in your long term wellbeing - it is ALWAYS a privilege to be part of your journey.

Thanks for choosing Four! 🧡 by @fourphysio

Did you know that our reformer Pilates classes are all small group classes, with a maximum capacity of 4 participants?! 🙌

Did you also know that our small group classes are all led by our senior physiotherapists, or highly qualified Pilates teachers who have extra training in anatomy, movement dysfunction and women’s health?! 🤩

Why do we want you to know this?

Because in every class with Four - you can trust that your teacher has movement and injury knowledge, has capacity to closely supervise you through every exercise, and is confident in providing individualised feedback throughout the session - no matter your age or stage. 🧡

#pilates #reformer #physiopilates by @fourphysio

Pelvic girdle pain in pregnancy can be a real pain in the 🍑!

It often presents as pain around the pubic bone, groin, hips, buttocks or lower back - and can come on during any trimester.🤰

You might notice it when walking, climbing stairs, getting in and out of the car, rolling over in bed or standing on one leg. 😣

Building strength and stability around the pelvis, and improving your body’s ability to tolerate the demands of everyday movement can be a really helpful way of managing it.

Here are 5 of Georgia’s go-to exercises that she often prescribes for her pregnant patients who are experiencing pelvic girdle pain. 🙌

A few things to note:
🔸These exercises aren’t a one size fits all. The best exercises will depend on your symptoms, strength, stage of pregnancy and what movements you currently find comfortable.
🔸You don’t need to push through pain. Some mild discomfort may be manageable, but if an exercise significantly aggravates your symptoms, modify it or leave it out.
🔸More isn’t always better. Start with a manageable amount and build gradually.
🔸If your pain is persistent, worsening or stopping you from doing the things you enjoy, don’t just put up with it. Our women’s health physiotherapists can help identify what’s contributing to your symptoms and develop a plan specific to you.

Enjoy! 🧡

#pelvicgirdlepainpregnancy #pregnancyphysio #prenatalexercise by @fourphysio

Meet our newest Four superstar Lora! 🤩🧡

She joins us as a full time musculoskeletal physiotherapist - with a heap of experience working across the UK, Switzerland and NZ. 🏔️

Swipe across to read more about Lora. We can’t wait for you to meet her! 🙌 by @fourphysio

We have a love hate relationship with this muscle 🙃

Obturator internus is one of the deep hip muscles, helping primarily with external rotation and hip stability.

For our anatomy enthusiasts - it also sits along the inside of the pelvis and has a close relationship with the pelvic floor fascia, including the tendinous arch of the levator ani. The pudendal nerve (another one we have a love hate relationship with) also travels closely alongside it through the pudendal (Alcock’s) canal. 🤓

When the obturator internus becomes tight, overactive or irritated - it can contribute to deep hip or buttock pain, altered hip movement and changes in how the pelvis moves and loads. And because of its close relationship with the pelvic floor, it can also be relevant when we’re assessing pelvic pain or pelvic floor symptoms. 🤔

Which is why we always say pelvic floor physio isn’t always just about the pelvic floor. Sometimes we need to look at the hip and surrounding structures too!

If you are struggling with persistent deep hip pain and are wondering if this could be the answer, our pelvic Physios can help 🧡

#pelvicfloor #pelvicpain #obturatorinternus #pelvicanatomy by @fourphysio

We have some exciting news! 🤩🤸‍♀️

The amazing Harriet is coming back to teach at Four, after having the last 6 months off to spend quality time with her gorgeous baby boy Bo. 💛

We are so thrilled to have Harriet join the Four team again, and we know there will be many clients who can’t wait to catch up with her too in class.

Harriet will be starting back on Monday evenings from next week - 4:15pm BASE, 5:15pm FORM, 6:15pm FORM 🙌

Welcome back Harriet - and thanks Bo (and Charlie) for sparing your mum a few hours to come and teach our community again🧡 by @fourphysio

The jumpboard is an amazing way to challenge those smaller muscles around the feet and ankles - all while adding a little more power and cardio to your Pilates session.🔥

Our teachers at Four love to add it to our FORM and REFINE classes as an extra challenge - so keep an eye out for it next time you are in! 🤸‍♀️

#reformerjumpboard #jumpboardfootwork #reformer by @fourphysio

Bye Tommy!! 🥹🧡✈️

Today is a sad day as we farewell our Pilates Coordinator Tommy, as her and her fiancé Cullen pack up to move across the globe to Wales. 🏴󠁧󠁢󠁷󠁬󠁳󠁿

After making her way back to Four at the end of last year, Tommy has been an absolute gem to have around. The kind of person who makes the studio a better place just by being in it. 🫶

We’re sure we can all agree that she is an incredible Pilates teacher and coordinator, a brilliant teammate, and so much fun to be around. She has brought so much energy, laughter and personality to the team - and it’s going to be strange not having her around!

We are very excited for her and Cullens next chapter in the UK, and we can’t wait to follow along on their next adventure. 🙌

Thanks Tommy for everything you have brought to Four. We will miss you! 🧡 by @fourphysio

Lower back pain and tension is very common in pregnancy as your posture changes - and these gentle stretches from Meari could be just what your back is asking for!💆‍♀️

They will help to ease tension around the hips, glutes and lower back, and are a great little movement break if you’ve been standing or sitting for prolonged periods. 🙌

Aim to move within a comfortable range, breathe through each movement and don’t force the stretch. And if your back pain is persistent, worsening or affecting your day to day movement - then it’s worth getting it assessed. 🤰

Save this for when you next need it! 🧡
Note: these videos are sped up 1.5x.

#pregnancystretches #pregnancybackpain #pelvicphysio #womenshealth by @fourphysio

Four is for...you! 🧡

Here at Four we offer high quality care for a wide range of services to support your health and wellbeing. These include:

🔸General physiotherapy - sports injuries, back pain, headaches, post-operative recovery

🔸Women’s health and pelvic floor physio for all ages and stages

🔸Running assessments - technique analysis, biomechanical and strength 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! 👨‍💻

#womenshealth #sportsphysio #reformerpilates #clinicalpilates #wellbeing by @fourphysio

Your adductors might be one of the most overlooked muscle groups in your training - and Anna is here to show you some ways you can work them!💪👀

Most people think of the inner thigh muscles as simply bringing the leg inwards, but your adductors play a much bigger role than that.

They’re an important part of your hip and pelvic stability system, helping control the position of your pelvis and thigh while producing and absorbing force.
This is especially important during activities like:
🏃‍♂️ Running
🦵 Single-leg movements
↔️ Changing direction
🏋️ Lifting & jumping

When adductor strength, capacity or control is lacking, your ability to manage these demands may be reduced, meaning other muscles and structures may have to work harder to compensate.

That doesn’t mean weak adductors automatically cause back, hip or knee pain - but they can be one contributing factor.

That’s why at Four we assess and train the adductors whenever we are building:
💪 Hip strength
🎯 Pelvic control
🏃 Movement resilience

As always, if something doesn’t feel right it is important not to push through - instead make an appointment to come and see us for an individual assessment.

Take all of these exercises slow and easy (less reps than you think you need) to start, because if your adductors haven’t been worked in a while these will 🔥

Enjoy! 😜

#adductorstrength #physio #pelvicstability #adductors by @fourphysio

Returning to running after injury? Don’t rush the speed work!

One of the most common mistakes we see in clinic is trying to return to intensity before the body has rebuilt enough tolerance to handle the volume of running.

When returning from injury, your priority should be:

✅ Low–moderate exertion - keep your running comfortable and controlled.

✅ Building volume gradually - increase the amount of running before worrying about how fast you’re running.

✅ 10% a week is plenty - you don’t need to make big jumps in running volume. Small, consistent increases add up quickly.

✅ Consider a de-load every 5-7 weeks - periodically reducing your running volume can give your body an opportunity to consolidate the gains you’ve made.

✅ Start at the right point - your injury, current capacity and time away from running should guide where you begin. Let a professional guide you on this.

✅ Progress consistently - give your tendon, joint or bone time to adapt to increasing load.

For more significant tendon, joint or bone injuries, we generally recommend building back towards around 75% of your previous running volume before introducing dedicated speed work.

The goal isn’t simply to get you running again - it’s to build enough capacity that you can run consistently, tolerate training load and eventually return to the intensity you enjoy. 🙌

A structured return to running plan guided by a running professional, can help you find the right starting point and progress at the right pace.

Build the volume. Earn the intensity. 💪🏃‍♂️

#runningphysio #returntorun #runningmotivation by @fourphysio