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Phoebe Waters

@phoebewaters__

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Movement • Bodywork
Retreats @me.time.escapes
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Yesterday I was speaking to someone with hip arthritis and it brought me to reflect on my hip impingement diagnosis back in 2019. I was told: No deep squats. No external rotation. No long-distance walking. Limit range. Protect the joint. But here’s what’s interesting. Hip impingement (FAI) is often framed as a structural issue. Bone meets bone, compression happens, therefore avoid certain ranges. Yet research shows many people have the same bony “variations” on scans and experience zero pain. Pain isn’t purely structural. It’s about capacity. When we completely avoid external rotation, deep hip flexion, or loaded end-range positions, we often lose strength and control there. The glutes especially glute max and deep external rotators become under-recruited. The joint loses support. The nervous system becomes protective. What often reduces pain isn’t restriction it’s progressive loading. Strengthening through external rotation. Building glute activation in deep flexion. Gradually increasing load tolerance in the ranges we’ve been told are “dangerous.” For me, intelligent strength work and full-range movement eliminated the pain that avoidance never did. This isn’t medical advice. It’s a reminder that a diagnosis isn’t a life sentence and that capacity can be built. The body adapts to what you expose it to. by @phoebewaters__
by @phoebewaters__
This week in class, I’ve been focusing on relieving lower back pain by activating and strengthening the glutes. We’ve been working through Controlled Articular Rotations (CARs) and targeted glute activation movements to create active external rotation firing up the thighs and glutes to stabilise and support the lower back. Join me tomorrow @ourspace_co to explore how deeply your hips can open through active movement and take the pressure off your back. Much love, by @phoebewaters__
Our Saturday morning people 🤍 A little glimpse of the community sharing an 8am flow with Phoebe. We love starting the weekend with you! by @phoebewaters__
Max is back and so is yoga 🧘‍♀️ Yoga is back every Monday at 10:45am. An all-levels drop-in class for just $10, combining yoga, functional range conditioning, mobility and breathwork to get your body ready for life and jiu-jitsu. And if you’ve been thinking about giving jiu-jitsu a go, our Beginners Class kicks off straight after at 12pm. Come for yoga, get your body moving, then stick around and jump into your first jiu-jitsu class. A pretty perfect little introduction if you ask us. PLUS, our new merch is in. Fresh tees and ridiculously comfy jumpers in the best colours. Grab yours at the gym. Monday sorted. 🤝 by @phoebewaters__
All my massage girlies in one room this morning 🤍 The return of @hayleydoes meant @katiezwaar finally got to experience the class instead of assisting me for a change. Every Saturday at @ourspace_co we combine restorative yoga with hands-on massage and bodywork. It’s a group class with me and (usually) an assistant, so everyone gets to receive. Humans are wired for safe, supportive touch, it brings us back to feeling connected. Finished the morning with a little one-on-one with Katie, sharing some of the massage techniques I use throughout class. I love passing these skills on. Also, book in with me this week on Tuesday, Friday or Saturday 🙏🏽 treating out of Our Space. by @phoebewaters__
Officially back on the bodywork train and treating out of @ourspace_co on Tuesdays and Fridays and sometimes Thursday and Saturday 🤍 No two massages are ever the same. I work intuitively, following what I feel your body needs rather than sticking to a set routine. I mostly work with women through all stages of life, including pregnancy and postpartum. My intention is always to create a space where you can properly let go, exhale, and leave feeling more connected to your body than when you arrived. Message me to book in 🤍 by @phoebewaters__
🌀 Teaching tonight at @ourspace_co by @phoebewaters__
Untamed restored women are powerful women. A woman’s body isn’t designed to thrive in constant stress. It’s designed to move, feel, create, birth and to love. Safe, intentional touch and movement support oxytocin release, helping the nervous system shift out of protection to feeling like your body is open and at peace. I don’t just want women out of pain. I want to see women fully embodied, sensual, untamed and restored to the version of themselves that isn’t constantly surviving, but deeply alive. I have a spot available this Friday at 1pm, treating out of Bellbrae. DM to book. by @phoebewaters__
Taking a moment to reflect on yesterday’s Winter Solstice Reset ~ Thank you to everyone who joined us and shared the day with such openness, warmth and generosity. It was wonderful to slow down together, mark the turning of the season, and create space for reflection, movement, rest and meaningful conversation.⁠ ⁠ A big thank you to the team at @abouttime_bathhouse for welcoming us into your beautiful space and helping bring the day to life.⁠ ⁠ And thank you to @yogipeaceclub @indigoluna.store @lululemonausnz @cacaomumma and @scwholefoods for your support and generosity. Your contributions helped us create a thoughtful day for everyone who attended.⁠ ⁠ The Solstice Reset reminded us that taking time for ourselves isn’t a reward we need to earn. It’s what allows us to continue showing up in our lives with clarity, patience and presence.⁠ ⁠ Thank you for sharing the shortest day of the year with us.⁠ ⁠ 🤎 Phoebe & Em by @phoebewaters__
☀️ by @phoebewaters__
Your facilitators, Emma and Phoebe, two Surf Coast mammas brought together by a shared love of movement, nature, community, and creating meaningful experiences for others.⁠ ⁠ Together, we’ve created the Solstice Reset as a day that blends movement, breath, heat, cold, restoration, and connection in a way that feels both intentional and welcoming.⁠ ⁠ 🤎 Sunday 21st June | 9:00am – 3:30pm⁠ ⁠ 💧 @abouttime_bathhouse⁠ 🌼 $180 ($50 deposit to book)⁠ ⁠ Our approach is grounded and practical — offering guidance throughout the day while allowing space for each person to move through the experience in their own way. We’re passionate about creating experiences that help people slow down, reconnect with themselves, and step away from the constant pace of everyday life, even if just for a moment. Link in bio for full schedule and bookings.⁠ ⁠ We’d love to host you, Xx @phoebewaters__ & @backlundemma by @phoebewaters__

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