You’re picturing something. A way of moving. A way of being. One that feels more like you than the current version does.
It’s not always about running marathons. Sometimes it’s about walking without that sharp pull in your back. Or lifting your child without bracing first. Maybe it’s quieter still, simply wanting to feel present in your body again.
That’s the starting point.
Not a protocol. Not a diagnosis. You. And what you want to move toward.
And from that moment, everything we do reflects that direction.
Not Just Any Exercises. The Right Ones.
“Exercise prescription” might sound like something pulled from a textbook. A little cold. A little impersonal. But at Sports & Spines, it becomes something else entirely.
It becomes a conversation between your body and your goals.
This isn’t about chasing perfect posture or ticking off generic movement patterns from a list online. It’s about finding what actually works for you. The real you—right here, right now. Not the version from five years ago. Not the one you feel pressure to return to.
Every stretch has a reason. Every rep has intent. Every pause allows space for adaptation. Nothing is arbitrary.
It’s smart movement. Thoughtful structure. Rooted in research, guided by what your body tells us.
How It Works and Why It Feels Different
Step One: We Get to Know You
We begin by talking. Not just about pain or injuries, but about your life. What’s happening in your world? What’s working? What feels frustrating? What have you stopped doing because your body said no?
This conversation matters. It gives context to every decision that follows.
Step Two: We Watch You Move
Now it gets technical. Your physiotherapist observes you in motion. Strength, flexibility, balance, coordination. But they’re also watching the quieter things; compensations, hesitations, the habits your body has built to protect itself.
No pressure to perform. Just clarity. This is where we discover what your body is really telling us.
Step Three: We Design Your Programme
Based on what we’ve seen and heard, we build. A sequence of movements that reflects your current capacity and future goals. Some movements will feel natural. Others will push you. That’s normal. You're human, and your programme should feel like it knows that.
You’ll go through everything with us, step by step, until it makes sense not just physically, but mentally. Then you’ll walk away with something concrete. A printed or digital plan that feels less like homework and more like a map.
Step Four: We Check Back In
This is the part most systems miss. A week or two down the track, we check in. How is it actually going? Did something feel awkward? Did motivation dip? Did you skip a few days? Were you surprised by how something felt?
We use that feedback. We adjust. And your plan gets stronger.
Step Five: We Let It Grow
After four to six weeks, things shift. Your body feels different. So your plan changes, too. Maybe we build in new challenges. Maybe we adapt it around life’s new stressors. We don’t force progress. We respond to it.
This is not a race. This is a recalibration, aligned to your season, your energy, your life.
The Structure That Holds It All
Every programme follows the FITT principle. A quiet but essential framework that helps us shape something sustainable:
- Frequency – What’s realistic for your lifestyle?
- Intensity – What level of effort makes sense today?
- Time – Shorter or longer sessions, based on your rhythm
- Type – Strength, mobility, cardio, whatever supports your goal best
We don’t use FITT to restrict you. We use it to hold a shape that flexes when needed.
Movement That Meets You Where You Are
Exercise prescription is not reserved for post-injury athletes or elite training. It’s a tool for life, wherever you’re standing in it.
- Navigating chronic pain or long-standing conditions
- Maintaining strength and independence through the decades
- Creating space for clarity, calm and resilience through movement
Your needs change, your identity evolves, your body adapts so your programme will too.
We Can't Always Use Templates
An algorithm can’t see the subtle flinch in your ankle, a PDF can’t notice the hesitation before a lunge. Your body deserves more than automation.
That’s why we work with you, in person. Face-to-face. So nothing is missed. So every rep, every rest, every progression is guided with care, not assumption.
You Don’t Need to Be Ready
There’s no minimum fitness level required. No perfect time. No checklist you need to complete first.
You just need to be open. To be curious about what your body could feel like with the right kind of attention.
Learn more about our physio services from your trusted Northern Beaches physiotherapist
Book your session at Sports & Spines Physiotherapy in Brookvale.
You bring the goal. We’ll bring the plan. Together, we’ll move towards what’s next.
Sports and Spines Physiotherapy Brookvale
Unit 8 Winbourne Estate
9 - 13 Winbourne Rd
Brookvale NSW 2100
