Introduction to Pilates for Teens


We are really excited to add another class to our pilates offerings in 2018 with an introduction to pilates for teenagers aged between 14 – 17 years.

The class will take a maximum of 4 participants and will be held on Tuesday’s from 4.30pm – 5.30pm, starting Tuesday 17th July.

Instructed by Exercise Physiologist, Pilates and Yoga Instructor Zoe Bauer this introduction to pilates for teens will focus on individualised pilates for strength and conditioning in young people.

The course will run for 8 weeks and aims to assist young developing athletes.

If you would like more information about this or any of our programs please contact or 3891 2000.

Get your Glutes Going

Here at QSMC Pilates we love helping you to get your glutes going, as they play such a fundamental part when working through low back, hip and knee pain.

Check out this video that our Clinical Pilates team prepared for their 6 favourite glute exercises on reformer.

Contact our team if you would like to speak to one of our physio’s about including clinical pilates into your recovery 3891 2000 or

Am I Using my Core?

How do I know if I am really using my core?

Many clients come to us saying that they know that they “really need to work on their core”, But what does this actually mean from a clinical perspective? Well firstly, it is a little more complex than just doing some crunches. 

Within our core muscles in the trunk and abdomen there are 2 main groups.

Group 1 – The Outer Unit

These are the muscles most of us think of when we do core strength at the gym. They have an important stability role when the body is under load, such as in lifting, running, and most functional activities done at speed. This group includes your rectus abdominus (6-pack muscles) and your obliques at the front, and your erector spinae at the back.

In our clinic we often see patients with low back, pelvic or groin pain, who are in fact quite strong in their Outer Unit muscles. In fact some of them swear they have really great “core strength”, yet they still can’t seem to stay pain free.

Group 2 – The Inner / Deep Unit

The missing link for many patients is the Deep Unit of core muscles. These include the transverse abdominus, multifidus and the pelvic floor group. This group of muscles are designed to work at slower speeds, for a longer period of time to provide segmental stability (between one level of the spine and the next).

In some people the deep unit naturally works well. However, in others specific training is the best way to learn to engage these muscles effectively and avoid unhelpful habits such as bracing and breath holding.

How can QSMC help me to learn how to use my core in the right way?

At QSMC we offer Real-time Ultrasound assessments with one of our trained physiotherapists to assess the function of your deep unit muscles in a non-invasive way. This assessment is followed up with training to individually tailor a program to specifically train the deep unit. For many clients with low and back and pelvic pain, this individual tailoring is the key to making true progress with their core strength.

Contact our Reception team on (07) 3891 2000 or to book your appointment with one of our Pilates specialists today.

For more information about our Real-time Ultrasound check out this video.

Physios at GC2018

We are really excited that a few of our physios that are heading along to the Commonwealth Games and thought we would have a quick chat to them about their involvement.

Shane Lemcke – Director and Sports Physiotherapist

What is your involvement in the games?

I am part of the Australian team as Team Manager and Sports Physio for the Squash program. I will be looking after the 10 squash athletes in the team for a weeks training leading into the Games, and then for the duration of the competition (singles and doubles competitions) which runs for the whole games period. 

Why are the Games important to you?

I’ve been lucky enough in my career to work at a number of major sporting events. It is a real privilege to be able to be part of these events and help the athletes achieve their goals. In a professional sense it is really fulfilling to see athletes and clients who have worked so hard to get to an event like the Commonwealth Games compete and do their best. Personally as a lover of sport it is great to be able to be able to experience the games so intimately, as I never had the talent to make it as an athlete!

What are you looking forward to the most?

I have worked with most of the squash team since they were juniors, and have known some of them for almost 15 years. I am really looking forward to seeing them compete at a home games with all of their family watching, and hopefully enjoying some success. 

Geoff de Jager – Musculoskeletal and Sports Physiotherapist

 What is your involvement in the games?

My involvement in the Games is as a volunteer Physiotherapist on the Medical Volunteers Team. I’ve been stationed at Oxenford Studios, which is the venue for Boxing, Table Tennis and Squash. My main role is going to be with boxing, and will combine “Field of Play” duties as well as working in the Athlete Medical Facility on-site.

Why are the Games important to you?

Working at the Commonwealth Games gives me an opportunity to work with elite athletes in sports I don’t often get the chance to work in. Being involved in a huge multi-sport competition on our doorstep is a once-in-a-lifetime chance to further develop my sports physiotherapy skills and experience a fantastic event from the inside, something spectators don’t get to do. I will also get the chance to help athletes from countries that don’t get much support due to lack of funding, which is always very satisfying. It’s also a great opportunity to meet other sports physios from around the country and around the world, sharing information and techniques.

What are you looking forward to the most?

I’m really looking forward to meeting people from all walks of life, who have come together for this great event. The athletes and other support staff are what makes the games special and creates a fantastic atmosphere for all involved. It will be interesting to pick up new skills too!

Josh McCabe – Physiotherapist

What is your involvement in the games?

My involvement in the Commonwealth Games is sports coverage and treatment with the Hockey and Lawn Bowls venues. I will be working as a venue based physiotherapist in a team of medical professionals including another physiotherapist, nurse and medical doctor. Our role is to provide coverage for every match and to make ourselves available to help any country that may not have access to physiotherapy or medical services while travelling and those teams that require an extra pair of hands for preparation and recovery.

Why are the Games important to you?

Volunteering at the games is an important part of my learning experience as a young physiotherapist and I see this as the first big step in the direction I want my career to head towards. Aside from learning how to work within a medical team at a major championship, also working closely with the teams and some of the worlds best athletes is going to be a very cool experience and one that I am very grateful for.

What are you looking forward to the most?

It’s exciting being part of something that’s so much bigger than an individual sport, it really is quite special to be involved in a home games. I’m looking forward to experiencing the sport from the sidelines, this in my opinion is surely the best way to see live sport.

Interview with Donna Urquhart

In the lead up to the Commonwealth Games and in the wake of her 11th PSA title, we chatted to squash champion and QSMC client Donna Urquhart on her squash career and the upcoming games!

How did you get involved in Squash?

I spent my childhood living next door to the squash centre in our little town (Yamba), and before I was old enough to go to school I would follow Mum over to the courts when she played socially. It wasn’t long before I was picking a racket up myself and running around. I just loved it and started playing in under 9s tournaments when I was 6 or 7 years old.

What do you wish someone had told you when you were starting out as an athlete?

I wish I understood the value in active recovery and pre-hab exercises as a young athlete (stretching, rolling, triggering etc). The thing is I’m sure I was told back then, but I used to place so much more importance on the ‘harder’ and more gruelling training sessions instead. I think I find a better balance now between working myself hard and time spent actively looking after myself.

What is going through your mind when you first step onto the court to compete in something like the Commonwealth Games?

As much as you try to treat it like any other competition and focus on your game plan, it’s hard not to feel the extra excitement of the big occasion, not much compares to how proud you feel to be in the green and gold and representing Australia.

You have travelled and competed all over the world and in two Commonwealth Games previously. What is different about the Commonwealth Games to other competition? Does playing the games on home soil change anything?

The biggest differences would be the fact that it’s a multi-sport event and you find yourself surrounded by all kinds of athletes in the one place living and eating together. Also that the Commonwealth Games is a much bigger deal at home in Australia than other squash tournaments usually are, so more media coverage, and even more interest in what I’m doing from friends at home! This time around being a home Games has intensified that even more, but it’s great for the sport – there are people that I have known my whole life coming to watch at the Games who have never actually watched me play before! Having a Games on home soil is just more exciting in that sense, there’s a real buzz around it at the moment, and for me personally it’s a dream come true.

If you had to choose between the two, single or doubles?

Singles, because that’s what I train for and compete in most of the year round, but I actually love playing doubles too. It’s so much fun and I love the team element of it.

What is your favourite Commonwealth Games event to watch?

I like watching the hockey because I grew up playing a lot, and the Australian men’s and women’s teams are both awesome.

How has physiotherapy played a part in your preparation for competition?

Unfortunately injuries are a part of sport and I’ve had my fair share! Physiotherapy has helped me recover fully every time, whether the injury is big or small. I have been looked after by QSMC since the start of my career and I have always had peace of mind knowing that I can trust the advice and help they’ve given me.

You turned pro in 2005, what is the key to 13 years in the sport? How has squash changed over that time?

Even though I currently don’t have any injury problems, I spend time every day doing preventative and maintenance exercises (most of which I have learned from QSMC and Aspire over the years), which I know plays a huge part in keeping my body feeling good and able to compete at the top of my game. In addition to that I am still playing because I absolutely love the sport and I am still driven to keep improving and pushing my limits.

Since the beginning of my career the scoring system has changed in professional squash and also the ‘tin’ height has been lowered. Both these changes have made the game shorter and more attacking, and while squash is still a physical game of endurance, it now has an extra need for speed. The lower tin means you have to cover more ground and get down lower to the ball at the front of the court, making it even tougher on the body, but professional athletes have trained harder and adapted to these changes making squash more exciting to watch than ever before.

Speaking of more exciting to watch, the other big change during my career has been the improvement of technology, making squash so much more TV friendly. It’s awesome to see it from all the different camera angles and in slow motion replays – check out the highlights of the PSA World Tour on YouTube! All the major tournaments can be watched live online at

Thanks so much to Donna for taking the time to talk to us, we cannot wait to watch you compete in the Commonwealth Games!

Welcome to the Team

We are really excited to welcome to our team a new Sports Physio!

Marguerite King

Marguerite joined our team on the 13th March and we are really excited to have her experience in the clinic. Marguerite has a dual Masters degree in Sports and Musculoskeletal Physiotherapy from the University of Queensland. In 2011, she was the recipient of the Vasyli Prize for the highest academic achievement in the Sports Physiotherapy program.


Marguerite is part of the preferred physiotherapy provider network of Rowing Australia and was personally a member of the Australian rowing team from 2002 until 2008, winning two world championships during that period!! She competed in the Beijing Olympics in the lightweight double scull. Read more about Marguerite.

Vionic Beach Thongs

Not your average plugger!

The Vionic Beach flip flops have arrived in the clinic and just in time for your christmas stocking fillers! With a biomechanical footbed, contoured heel cup and cushioned comfort these stylish thongs are the perfect addition to your summer wardrobe and the best part is they promote alignment making them much better for you than your average plugger!

In an effort to promote natural alignment and elevated support the team at Vionic have engineered their orthotic technology into on-trend styles you will love. Through innovation and modern, thoughtful design Vionic’s research has brought them here – the Beach Flip Flop.

With multiple colours and plenty of sizes available come into the clinic and grab your new summer footwear, supporting you from the ground up.


That Winning Feeling with Red Bull Holden Racing

For his seventh time Jamie Whincup won the V8 Supercars title in Newcastle on Sunday 26th November! Specialist Sports Physio and Director at QSMC and Aspire Chris Brady has been working with the team for over 13 years. We sat down with Chris and asked him;

What its like to be with the team when they win something like this?

CHRIS: To be honest, while at a personal level, having success in the championship makes me feel really good, mostly I feel good that I’ve been able to help the team achieve the outcome that we were aiming to do. Having said that, being with that team when we win is exactly the same as it is when we lose. We support each other, and we encourage each other to be the best we can. With this, we share in our victories and our defeats. We have a Sunday night beer either way. Winning just makes it taste a little better.

What do you think sets the team apart?

CHRIS: Red Bull Holden Racing Team is set apart by three factors:

1. Leadership. We have really clear consistent leadership from Mark Dutton and Roland Dane so that every person knows their role and knows what is required of them at all times.

2. Grit. In 2005, 2006, and 2007 we came second in the championship by small margins. This taught us the ability to keep our mind on our own job, and keep a clear head under pressure.  Being calm when everyone else isn’t, is one of this team’s strengths.

3. Passion. Every single member of RBHRT is a racer. From the cooks, to the commercial team, from the Directors to the drivers, everyone loves racing and loves helping get our cars to the pointy end. It takes a team to win a championship.

Some great insight into such a well oiled machine! Well done to the Red Bull Holden Racing Team for a tremendous effort.

Hamstrings and the Nordboard

Hamstring injuries are among the most common injuries sustained in sports. They are prevalent in all sports that include running and kicking, such as AFL, soccer rugby codes and track and field.

The average amount of time an AFL player misses if they injure their hamstring, is about 3 weeks. Whilst that isn’t a large amount of time, one of the main issues is that hamstring injuries are prone to recurrence. What can start as a short-term injury can ruin an athletes season if they have recurrent problems.

This is where the Nordboard can help. The Nordboard is a device that has been developed to accurately measure the strength of your hamstring muscles. One of the reasons why hamstring injuries can occur and indeed why they can reoccur is because of a lack of strength in the muscle group. We are lucky enough to have a Nordboard here at the clinic at QSMC.

The team at Vald Performance developed the Nordboard with a large amount of research and now have some strong evidence that if the strength of your hamstring muscles are below a certain level for particular sports you increase your risk of injury, or if there is a difference in strength between each of the hamstrings. This makes the Nordboard a very powerful tool to evaluate your strength, help make the decision if you need to do more strength work and help determined if you are ready to return to training after an injury. That’s the reason why so many of the professional sports teams such as our friends at the Brisbane Lions now utilise the device to screen their players and to monitor their progress following an injury. It will also be one of the reasons that the recurrence rate of hamstring injuries has started to decrease in recent years.

If you have had a hamstring injury or are part of a sporting team then getting QSMC to accurately assess your strength on the Nordboard can help to minimise the effect your hamstring injury has on your chosen sport.

Contact our friendly reception team on (07) 3891 2000 to book in for a hamstring test on the Nordboard today. To watch a video of the Nordboard in action. Click here. 



Rowing Flexibility

– with Sports Physiotherapist Ivan Hooper

Over the next few months, rowers both young and old will be increasing their early morning training. Schoolboy rowing will be in full swing in Term 4 while Masters rowers prepare for the classic Head races.

Rowing is a sport that requires a unique mix of fitness, strength and skill. It requires the athlete to get into challenging positions that demand flexibility. The catch position where the athlete places the blade into the water requires a compression of the hip, thigh to chest. To achieve this position the athlete needs flexibility of the hamstrings, hip flexors and gluteals amongst other muscles.

The catch pictured above – shins at 90 degrees

Whether young or old, it is very common to see rowers with deficits in flexibility in these key muscle groups. This will have the effect of limiting hip compression. A consequence of this can be the athlete reaching further through the spine to get their stroke length. This places the spine into a weaker position and could lead to overload of spinal structures.

As rowers start to build their training volume, it is important to incorporate regular stretching into the weekly routine. A routine of 10-15 minutes repeated 2-3 times a week should produce gains. Stretches are best done when warm after activity. Hold the stretches for 20-30 seconds and repeat three times on each side. Improving the flexibility of the hamstrings, gluteals and hip flexors will assist in achieving better positions during rowing, helping with both injury prevention and performance.

Below are some stretches for rowers recommended to incorporate into your weekly training routine. If you would like a more thorough assessment of your flexibility and how it relates to rowing our physiotherapy team at QSMC can assist with a musculoskeletal screening.


Hold your leg tight in vertical position with both hands. Keep your ankle and foot relaxed. Straighten your knee until you feel a stretch in the back of the thigh. If you can fully straighten the knee with the thigh vertical, repeat the stretch while the thigh is closer to your chest.

Alternate Hamstrings – Long 

Lie in a doorway with one leg through the door and the other straight against the edge of the door. Position your hips a distance away from the door so that you feel a mild hamstring stretch. Hold this for up to 5 mins per leg. If your leg gets sore or goes numb, break up the time into smaller blocks.


Positioned on the ground with one leg behind you and one bent out in front with the knee in line with your trunk, lean forward while keeping your pelvis square to the ground. 

Hip Flexor & Quad – Hip Flexor and Lateral Trunk Extension 

Kneeling with your front shin vertical, tighten your stomach to keep your lower back flat. Tuck your bottom under to tilt your pelvis backwards. Lunge forward so that you feel a stretch in the front of the hip. A variation that an help stretch the outside of the hip and side of your trunk is to add a side bend, with arm over head. The stretch should move to being a bit higher and lateral to the previous stretch.

Quadratus Lumborum

Sitting with the left leg straight and right heel tucked into your groin, place your left hand on your right knee and use this to pull your trunk into rotation. Your shoulders should align with your straight leg. Place your right arm over your head and bend towards your left knee. The stretch should be felt in your lower back.