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Therese Stegley

@therese_physio

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Senior Pelvic Physiotherapist👩🏻‍💼
Mentor and Educator👩🏻‍💻
Owner @empowerphysiomelbourne

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Pregnancy and post natal workshop 🤰

The other week the coaches had the pleasure of working with the amazing @therese_physio !! A pelvic floor physiotherapist, Therese worked with the coaches for a few hours instructing them on various ways they can be a better coach for all of our pregnant and postpartum clients.

They learnt so much and clearly had a blast at the same time, thanks so much Therese!!

#differentbetter taken in BFT Altona North by @therese_physio

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2 years ago

Save this and share it with someone who needs to hear it 🙌 #health #physio #exercise #lifestyle #melbourne #womenshealth #training #gym #fitness #altona taken in Altona Meadows, Victoria by @therese_physio

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9 months ago

I only spent like 1/2 my life doing lateral raises incorrectly until I started being coached by @glutes_by_gab

Why do lateral raises?

Hypertrophy wise - it grows the Lateral deltoids (side delts) for that wider, 3D capped look. But also, they’re great for overall shoulder health.

*Execution Set up*: Stand tall with a soft knee bend and a tight core; hold light to moderate dumbbells by your sides.The Lift: Maintain a micro-bend in your elbows and drive up by leading with your elbows (not hands!) stopping at shoulder height.

*The Lower*: Control the eccentric (negative) portion for 2 to 3 seconds back to the start.

Worries about safety and form? Safety
🛑Do not swing or use momentum from your hips
🛑Keep your traps relaxed—avoid shrugging your shoulders toward your ears

If you’re wondering about your form - feel free to DM myself or @empowerphysiomelbourne a video of you doing your lateral raises for a free critique 🧠#physio #melbourne #strength #womenshealth #gym by @therese_physio

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22 days ago

When we train for strength, we often think about creating stiffness and stability — but to be truly strong, we also need the ability to move our spine in all directions.

🌻 1. Sunflower Series — Level 1 | Kneeling Plank
Start in a kneeling plank, rotate your body and reach one arm up and around.
Think about moving through your spine rather than simply moving your arm. Keep your core engaged and control the movement back to the starting position.

🌻 2. Sunflower Series — Level 2 | High Plank
Progress the same movement into a full high plank, balancing on your toes.
Maintain a strong plank position while rotating through your spine and reaching one in line with shoulders. The challenge here is to create spinal movement without losing control through your pelvis.

↗️ 3. Side Bend + Look Towards the Sky
From a comfortable standing or kneeling position, create a side bend through your trunk while reaching and rotating your chest towards the sky.

This encourages movement through the pelvis, rib cage and spine rather than keeping everything rigid.
Think “lengthen through the side of the body” rather than collapsing into the movement.

↔️ 4. Lateral Flexion
Continue exploring side-to-side movement by slowly bending your spine laterally.

⭕️5. Weighted Jefferson Curl
Stand tall holding a light weight in front of you. Slowly tuck your chin and begin to roll down through your spine one segment at a time, allowing the weight to gently guide you towards the floor.
Pause at the bottom if comfortable, then slowly rebuild the spine back up to standing.
Start light and keep this movement controlled — work within your range and try not to force it.

🐈 6. Segmental Cat/Cow
Come onto hands and knees. Rather than moving the whole spine as one unit, imagine you’re moving one segment at a time, beginning around the pelvis/coccyx and gradually progressing up through the lumbar, thoracic and cervical spine.
Then reverse the movement, creating a smooth wave back through the spine.

✨ Remember: spinal mobility isn’t about forcing yourself into the biggest range possible. It’s about developing control, strength and confidence through the range you have. by @therese_physio

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a month ago

Therese ❤️ Patrick taken in Melbourne, Victoria, Australia by @therese_physio

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2 months ago

6 months since our big day 🥰

An appreciation post for @fresh_faced__ the staff at FF helped me immensely in the lead up to our wedding. My biggest concern was getting photos of my face from the side after having acne scarring - assignment completed ✅

I have struggled with feeling comfortable in my skin for a long time, and I couldn’t appreciate their skill, experience and attention any more so.

Also Thankyou to @sirion11 @surecell_aus for helping me with PCOS related hair loss. And our lovely makeup team @niemakeupartist @chelseamartinmakeup

#skin #skingoals #womenshealth #medicalfacial #tixel taken in Melbourne, Victoria, Australia by @therese_physio

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5 months ago

Cruising into our honeymoon like 😎

#langkawi #malaysia #island #islandhoping #waves

@wavequestlangkawi @patttymate taken in Langkawi Island by @therese_physio

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6 months ago

One of my favourite quick fixes to help keep you regular ➡️

-3tsp of psyllium husk
-150mls of juice
-leave over night or soak for 15mins

Remember:
The RDI for fibre is 25–30 grams
🤫with specific recommendations of 21–25g for women and
🤯30–38g for men, depending on age

Most people currently consume less than this, so it is important to increase intake gradually by eating more fruits, vegetables, beans, and grain and proteins. Variety of whole foods is key 🔑

Psyllium husk is a soluble fiber supplement often used to support digestive health, manage cholesterol, and aid in blood sugar control. It functions by forming a gel in the digestive tract, which can help with transit and satiety

#physio #pelvicphysio #guthealth #health #melbourne taken in Melbourne, Victoria, Australia by @therese_physio

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7 months ago

My heart is full knowing our marriage solidifies the union of not only us, but our families coming together as one in the eyes of the lord.

How lucky are we to have had the family that made us the way that we are, and now to be part of another new family. I am so privileged to officially join.

01.11.25

Stegley, Gusman, Huamani & Cianci 🔒 taken in Melbourne, Victoria, Australia by @therese_physio

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8 months ago

01.11.25 💍

The best day of our lives, celebrated side by side with our closest family and friends. We had the most amazing time, and we will be forever grateful. We are truely blessed to have the life we share together. taken in Melbourne, Victoria, Australia by @therese_physio

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8 months ago

December ‘25 by @therese_physio

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9 months ago

#boxer #physio taken in Wurundjeri Country by @therese_physio

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a year ago