ESPR Therapy & Training

The menstrual cycle has 4 phases, driven by changes in estrogen and progesterone:

🩸 Menstrual / Early follicular (Day 1–5)
Hormones are lowest → energy may be lower, cramps/fatigue possible

🌱 Late follicular (Day 6–12)
Estrogen rises → energy, mood, and motivation often improve

⚡ Ovulation (Day 13–15)
Egg release → may feel like peak energy and confidence

🌙 Luteal (Day 16–28)
Progesterone rises → PMS symptoms like fatigue, mood changes, bloating, cravings may appear

✨ Every cycle is different — learn your body, not the “perfect” cycle
✨ Stay tuned for Part 2: Training with your menstrual cycle 🏋️‍♀️

Reference:
1. Colenso-Semple, L. M., D'Souza, A. C., Elliott-Sale, K. J., & Phillips, S. M. (2023). Current evidence shows no influence of women's menstrual cycle phase on acute strength performance or adaptations to resistance exercise training. Frontiers in Sports and Active Living, 5, 1054542
2. Wild, A. (n.d.). Your body bible. Wild Physio Fitness

More often than not we are lacking in these 3 domains:
1. Attention
2. Sleep
3. Food

Deficits in these domains can often lead you to feeling more tired, impatient, and even in higher pain than usual.

So if you're feeling a bit off or unwell, and unsure how to feel better, have a look at these 3 factors and see what needs addressing.

Feeling crampy? Try these 3 mobility exercises:

1️⃣ Cat–Cow 🐱
Reduces spinal stiffness and improves back mobility
2️⃣ Knee Rocks 🪨
Releases lower back tension and improves spinal rotation
3️⃣ Hip Wipers 🚗
Improves hip and pelvic mobility

🔁 Aim for 2 sets of 8 reps
🌿 Move slowly and focus on deep breathing throughout each movement

Exercise rationale:
• Increase blood flow to the pelvis 🌸
• Release endorphins ⚡
• Reduce tension in the back, hips, and abdomen 🧘‍♀️
• Help calm the nervous system 🧠

⚠️ Most importantly, always listen to your body and only move in a way that feels comfortable for you 💛

Reference:
1. Tsai, I. C., Hsu, C. W., Chang, C. H., Lei, W. T., Tseng, P. T., & Chang, K. V. (2024). Comparative effectiveness of different exercises for reducing pain intensity in primary dysmenorrhea: A systematic review and network meta-analysis of randomized controlled trials. Sports medicine-open, 10(1), 63.
2. Xiang, Y., Li, Q., Lu, Z., Yu, Z., Ma, G., Liu, S., & Li, Y. (2025). Efficacy and safety of therapeutic exercise for primary dysmenorrhea: a systematic review and meta-analysis. Frontiers in Medicine, 12, 1540557.

Excited to announce that we're collaborating with to help their community stay healthy in the gym and optimize their performance. Think workshops, pain education, injury management, how to train safely, and much much more.

We'll be conducting 5-min free assessments during their Hyrox Simulation on May 2nd (Saturday), come through for a challenge and to see what we're all about.

Stay tuned for more content

We’re excited to welcome our new physio- Annie Tam 🥳

Energetic and passionate, Annie enjoys drumming, Pilates, and aerial yoga. She’s keen to help you move better, feel better, and get back to what you love 💕

Annie is now available at our Bankstown clinic.

Book via the link in our bio 🔗

BeyondPhysio: Daniel

Today we sit with Daniel as he goes over: reasoning behind pursuing a career in physiotherapy, most/least fun sport to watch, go-to meal after a long day.

BeyondPhysio: Daniel

Today we sit with Daniel as he goes over: his first year experience as a graduate physio, important life lesson going into 2026

Introducing: BeyondPhysio

A series where we sit down with our physios and ask questions about life beyond the clinic. From their journeys into physiotherapy to their interests, experiences, and a few fun questions along the way—get to know the people behind the profession.

Today we sit with Jeremy as he goes over: his pet peeves as a physio, physio vs chiro, an exercise he would like to ban from the gym.

🏃‍♀️ New to running? Start strong and stay injury-free with these 4 key principles: 🏃‍♂️

🔹 Load Management – Ease into it. Your tissues need time to adapt. Too much too soon = higher risk of injury.

🔹 Pace Management – Run at a pace where you can still hold a convo. It’s not about speed, it’s about *sustainability*.

🔹 Distance Management – Quality over quantity. Start with shorter distances and build gradually – your body will thank you.

🔹 Progression Management – Be consistent, not aggressive. Stick to the 15-20% rule (no more than 20% increase in volume per week).

Running should *build you up*, not break you down. Take the smart path, not the painful one. 🧠💪

Follow for part 2 of our running series, where we talk about warm ups.

💬 Tag someone starting their running journey & save this as your running roadmap!