If you've ever been told to "strengthen your glutes" to help with low back pain or tight hamstrings, chances are someone has suggested the glute bridge.

It's one of the most widely prescribed exercises in rehabilitation, pilates, strength training and physiotherapy. Yet here's the surprising truth:

Around 90% of people perform the glute bridge incorrectly. Most end up overworking their hamstrings and lower back, leaving the glutes barely switched on.

This leads to:

• Hamstring tightness (even when stretching daily)
• Lower back strain
• Cramping in the back of the legs
• No real strength or flexibility gains
  
  

The good news?
With the correct technique, the glute bridge becomes a powerful tool for pain relief, strength and hip mobility.

Here's a breakdown of what actually matters when performing a glute bridge, and how to fix common mistakes so your glutes finally wake up and do their job.

Why the Glute Bridge Matters

Your gluteus maximus (glute max) is your biggest, strongest hip extensor. You rely on it every day to:

• Walk
• Stand up from a chair
• Climb stairs
• Lift and bend
• Maintain pelvic and spinal stability
  
  

When the glutes don't activate well, a condition often called gluteal amnesia or dead butt syndrome, the hamstrings and low back are forced to take over.

When glutes "switch off," this ratio flips. The hamstrings and lower back start working overtime, which leads to:

• Hamstring tightness
• Repeated cramping
• Lumbar disc compression
• Facet joint irritation
• Low back pain

This is why stretching rarely fixes tight hamstrings. Most people don't have short hamstrings; they have weak or inactive glutes.

The 4 Most Common Glute Bridge Mistakes

1. Incorrect Foot Position
Feet must have traction; avoid slippery floors or socks.

Your heels should be close to the buttocks, ideally just under the knees (you should be able to touch them with your fingertips). Your weight should be evenly distributed through:

• The heel
• The inside of the foot (big toe side)
• The outside of the foot (little toe side)

If you roll outwards, the glutes won't activate properly.

2. Over-tucking the pelvis
Many people flatten their spine aggressively or push the pelvis too far backward. This switches off the glutes and overworks the hip flexors.

• Aim for a neutral spine
• Light abdominal engagement
• Lower back gently pressed into the floor
  
  

3. Arching the lower back or rising too high
If the ribs flare, the pelvis tilts, or you feel it in the back, you've gone too high. The goal is to have a straight line from shoulders to knees, without pushing into your lower back.

4. Not feeling the glutes at all
If the bridge feels like a hamstring or quad exercise, the glutes aren't firing. This is where biofeedback becomes your best friend.

How To Switch the Glutes On (Biofeedback Technique)

1. Lie on your back with knees bent
2. Place your fingertips gently on the sides of your glutes
3. Squeeze the glutes without moving the legs or arching the back
4. Push back lightly into your fingertips
5. Relax, then repeat

This teaches your nervous system how to activate the glutes voluntarily, not just "hope for the best". Clients who struggle with glute activation often see progress within just a few sessions of consistent practice.

How to Do a Glute Bridge Properly (Step-by-Step)

1. Set your feet with traction and heels close to the buttocks
2. Gently flatten lower back into the floor, neutral spine
3. Activate your glutes before lifting
4. Lift hips slowly, maintaining glute tension
5. Stop when shoulders → hips → knees form a straight line
6. Lower with control, keeping glutes engaged the whole way down
7. Only relax at the very end

Recommended: 3 sets of 12 reps daily. Consistency matters more than intensity.

Watch the video below. I've summarised the video in this blog post for you. But it's totally worth watching the whole 15-minute YouTube video with the detailed explanation and demonstration. Believe me, you'll thank yourself for investing in this time.

Why This Helps With Hamstring Tightness & Low Back Pain

Tight hamstrings often aren't the real problem; poor glute activation is. When the glutes start doing their share of the work, people often experience:

• Looser hamstrings
• Fewer cramps
• Less low back tension
• Better hip mobility
• Improved walking and lifting mechanics
  
  

This is why strengthening beats stretching for long-term flexibility.

If you're struggling with:

• Persistent hamstring tightness
• Cramping
• Low back discomfort
• Weak glutes or hip instability
• Getting the exercise to "work" for you
  
  

A tailored treatment plan and corrective exercise routine can make a big difference. Feel free to book online a consultation with me or reach out for support. I'm here to help you move better, feel stronger and live pain-free.

At our clinic, I often talk about the importance of the lymphatic system and how it affects your overall health and wellbeing. A well-functioning lymphatic system supports immune health, circulation, and detoxification, while a sluggish one can leave you feeling heavy, swollen, or run-down. This is exactly why therapies like Manual Lymphatic Drainage (MLD) can be so effective—they help stimulate lymph flow, reduce fluid retention, and give your body the boost it needs to heal and restore balance.

I recently came across a fascinating 7-minute video that illustrates the lymphatic system in the most incredible way. Instead of using a diagram, the lymphatic pathways are hand-painted directly onto a human body, allowing you to see how this complex system looks and functions beneath the skin.

The explanation is simple yet powerful, and the visual demonstration makes it easy to understand why the lymphatic system is so vital to your health. It’s both educational and artistic, a perfect blend of science and creativity.

I found it truly inspiring, and I think you will too. 

Watch the below video - The Lymphatic System Explained Using a Human Model.

If this sparks your curiosity about your own lymphatic health, I invite you to experience the benefits firsthand. Manual Lymphatic Massage can support recovery, reduce swelling, improve circulation, and leave you feeling lighter and more energised.

Book your Manual Lymphatic Massage session here.

Poor posture is something I see all the time, especially with long desk hours, endless screen time, and too much sitting. One of the biggest problems I see in my clients is rounded shoulders (sometimes called “slouched posture” or “forward shoulders”). Not only does it affect how you look, but it also causes pain, limits movement, and can even lead to injuries over time.

I’m here to help you ease pain, restore mobility, and stop these problems before they get worse. If you’ve been putting up with tight muscles, soreness, or aches linked to rounded shoulders, poor posture, or upper back tension, let me guide you through how to start fixing it.

When your chest and shoulder muscles get tight, they literally pull your shoulders forward, making them round. At the same time, the muscles in your upper back—which are meant to hold you upright—become weak and overstretched.

This imbalance doesn’t just stop at your shoulders. It sets off a ripple effect throughout your whole body. Over time, you may notice stiffness, chronic aches, and even tension in your neck, upper back, and shoulders. Left unchecked, rounded shoulders and poor posture limit your range of motion and increase your risk of injuries or painful spasms.

To bring your posture back to neutral, you need to release the tight muscles first—mainly in the chest and front of your shoulders. This includes the pectoralis major, pectoralis minor, and anterior deltoids.
Stretching these muscles helps reduce tension, ease soreness, and support better mobility.

Posture is all about balance. Once you’ve stretched the tight muscles, you need to strengthen the weaker ones in your upper back, like the rhomboids, middle trapezius, and lower trapezius. These muscles work to pull your shoulders back where they should be.

With the right strengthening exercises, your posture improves, your movement feels easier, and your body feels more balanced overall.

When I create treatment plans, I personalise them to your body. That way, we can strengthen and stretch exactly what you need, restoring balance to your posture.

Here’s a resource I recommend: I found a helpful YouTube video that shows three simple stretches for tight chest and shoulder muscles. It’s a great starting point to improve flexibility and ease tension. Watch the video below.

Once you’ve tried them, pay attention to how your posture feels afterward—you might notice your shoulders sitting a little more naturally back and down. Small, consistent changes like this can make a big difference over time.

Correcting poor posture isn’t just about looking confident—it’s about feeling good in your own body. With good posture, you:

• Reduce pain and soreness in your shoulders, neck, and back.
• Prevent injuries caused by muscle imbalances.
• Restore mobility and enjoy a full, pain-free range of motion.
  
  

Your body deserves to move without nagging aches or stiffness holding you back.

When you come in for a myotherapy session, I’ll assess your posture and muscle imbalances so I can design a plan that’s right for you. I use a mix of hands-on techniques, like trigger point therapy, along with tailored exercises to release tight muscles and strengthen the weaker ones.

Myotherapy for rounded shoulders can make a big difference if you’ve tried stretching on your own but still feel stuck. You don’t have to let poor posture control your comfort or confidence. With the right care and guidance, you can ease the tension, improve your posture, and move freely again.

If you’d like personalised guidance, I’d love to help you create a plan tailored to your posture needs - book a session today and let’s get started.

If you've been dealing with foot or ankle pain, you’ve likely heard about the importance of proper arch support. What you may not know, however, is how crucial the Tibialis Posterior muscle is in providing that support. As a myotherapist, I’m here to guide you through its role and why targeted Tibialis Posterior exercises can make a world of difference for those with flat feet, weak arches, or unstable ankles.

The Tibialis Posterior muscle is a small but mighty player located deep in your lower leg. Its main task? Supporting the medial longitudinal arch of your foot—the one most responsible for keeping your foot structured and pain-free. When this muscle becomes weak, you may notice your arches beginning to collapse, leading to flat feet or pain in your ankles, knees, or even your lower back. Strong, functional Tibialis Posterior muscles reduce strain on your arches, improve foot alignment, and significantly enhance ankle stability.

For individuals suffering from aches, restricted movement, or recurring injuries, strengthening this muscle is particularly essential. A well-functioning Tibialis Posterior provides better weight distribution when walking or running, reducing the risk of muscle soreness and preventing further injuries like ankle sprains. With proper training, you can reduce the likelihood of falls and give your body the foundation it needs to restore maximum mobility.

So, how do you strengthen the Tibialis Posterior? Focus on exercises that target it directly, such as calf raises, resistance band foot inversion, and arch-lifting drills. These movements not only improve arch support and flat feet treatment but also reinforce ankle stability—critical for maintaining balance and avoiding injuries. Combining these exercises with personalised myotherapy sessions can help address muscle tightness and alleviate pain caused by weakness in this area.

At Inner Outer Health, we’re passionate about helping you move better and live pain-free. Whether you’re battling restricted movement, recovering from an injury, or looking for ways to improve mobility, we create individualised treatment plans tailored to your needs. Together, let’s strengthen your Tibialis Posterior and get you back to doing what you love most—without pain holding you back.

When it comes to lower back pain, most people blame bad posture, poor lifting techniques, or simply "getting older." But what if one of the key culprits is a deep muscle you’ve probably never heard of — the psoas?
This lesser-known muscle plays a major role in back pain, especially when it's tight or shortened. In this post, you'll learn how the psoas affects the spine, how disc compression and nerve irritation can result from tightness, and most importantly, what you can do about it.

As a senior myotherapist at Inner Outer Health, I have found that this is the most neglected muscle among those treated by healthcare professionals. I know this for a fact because when I have treated people with lower back issues, clients often mention this is an area they have never been worked on. This is one of my pet peeves, and I find myself disappointed that this area is neglected for no known reason. Clients have invested their time and money to achieve minimal to no results, and after seeing me following their first session, their lower back pain either reduces or disappears.
 
What is the Psoas and why does it matter?
The psoas muscle is a deep-seated muscle that connects your lower spine to your thigh bone. It's essential for walking, standing, and stabilising the spine. But here’s the problem — when the psoas becomes tight (often from prolonged sitting), it can pull your spine into an unnatural curve.

This constant tension can lead to:

• Compression of the lumbar discs
• Irritation of the nearby spinal nerves
• Persistent or nagging lower back pain
  
  

The YouTube video I’m referencing here gives a fantastic visual explanation of how the psoas muscle pulls on the spine, causing strain and compression in the lower back region.

How a tight psoas triggers pain
A shortened psoas puts your body into a kind of “fight or flight” posture — hips flexed, pelvis tilted, and lower back compressed. Over time, this can affect the alignment of your spine and irritate the discs and nerves.
This results in:

• Lower back pain that doesn’t always respond to typical treatments
• A feeling of tightness or restriction through the hips
• Pain that worsens after sitting, driving, or poor sleep posture

 
Simple daily habits that make a big difference
The good news? You can take action today to relieve the pressure and reduce the discomfort.

Here are three simple things I recommend to clients all the time:

1. Stretch the psoas muscle daily
Even just 2–5 minutes of daily psoas stretching can release tension and improve spinal alignment. Try gentle lunges or yoga poses like “Low Lunge” or “Bridge Pose or my favourite seat kneeling stretch in the the YouTube video.”

2. Take breaks from sitting
If you work at a desk or spend long periods seated, aim to stand up, stretch, or walk every 30–60 minutes. This helps “reset” the psoas and prevents it from stiffening.

3. Check your sleeping posture
Poor sleeping positions can keep the psoas contracted overnight. Sleeping on your side with a pillow between your knees or on your back with a pillow under your knees can help reduce strain. I must admit I am not a fan of that concept. One thing I recommend is that you have your psoas muscle treated first by a myotherapist or someone who knows how to treat this area. This will help reduce the need to place a pillow under your knees when lying on your back. If, after a couple of visits to your myotherapist, there is no change, then consider having the pillow under your knees.

The other service I offer at our clinic is a pillow and sleep consultation, where I teach clients how to sleep and select the right pillow to alleviate lower back pain. Most clients bring their knees close to their chest, which creates tightness in the psoas and, in turn, causes lower back pain. It’s almost like you're sitting on a chair while you sleep. So, you sit in your chair at work for 5-7 hours, and then you go to bed in that same position, albeit to a lesser extent. Then you're wondering why you're suffering from lower back pain.
 
Why this matters for your long-term health
Lower back pain isn’t just inconvenient — it can affect your mood, sleep, energy, and overall quality of life. By addressing your psoas, you’re targeting one of the root causes, not just masking symptoms. You don’t need to be a yogi or a gym junkie. With consistency, small daily actions can make a noticeable difference in how you move and feel.
 
If you’ve been living with lower back pain and haven’t explored the role of your psoas, this could be the missing piece. Daily stretching, posture awareness, and movement habits are powerful tools — and they’re completely within your control.

Feel free to share this post with anyone experiencing ongoing back issues. If you're a client or considering booking in, I’m always happy to assess and guide you through personalised ways to reduce tension and prevent future pain. Click here now to book online.

According to iSelect, 86% of Australians have not used all their extras. One in five haven’t used any of their extras all year, while 12% are unsure whether they’ve used them at all.

To learn more, click here to see what the iSelect General Manager has to say about health insurance.

Time is running out—now is the time to act!

Exciting news from the Myotherapy Association Australia! Myotherapists are now officially recognised as allied health professionals under the National Disability Insurance Scheme (NDIS), effective October 3, 2024. This new status enables qualified myotherapists to provide specialised therapeutic support to NDIS participants, helping improve mobility, strength, and overall functional outcomes.

After dedicated advocacy by the Myotherapy Association, myotherapy has been confirmed as a distinct clinical service within the NDIS. This allows eligible participants to include myotherapy under "Therapeutic Supports" in their NDIS plans, so they can receive tailored treatments addressing their specific needs.

This milestone marks a huge step forward for both the profession and the NDIS community, supporting better health and independence for people with disabilities. For more details, you can click here to read the full media release by the Myotherapy Association Australia.

If you or someone you know is registered with the NDIS and could benefit from support with mobility and wellness, feel free to reach out! You’re welcome to contact me via our contact form for any questions, or book a myotherapy session online to get started on the path to improved health.

Melbourne, 04 June 2024 – Inner Outer Health Pty Ltd introduces an attractive, simple and more affordable workspace renting alternative for professionals. The new PAY-AS-YOU-GO offer allows professionals to service their clients in professional, inviting rooms in a prime location, paying only for what they need. For those who prefer a more stable arrangement, rental agreements are also available.

Professionals including psychologists, mediums, stretching specialists, reflexologists, reiki practitioners, naturopaths, traditional Chinese medicine practitioners, yoga, mat pilates, life coaches, counsellors, GPs, dieticians, beauty therapists, make-up artists, laser technicians, podiatrists, tutors, bookkeepers, writers, students, and remote workers can now practice their craft in a supportive business environment on an affordable hourly basis, for just $30 per hour.

The unique offer is provided by Inner Outer Health Pty Ltd “to allow our clients to have access to other health professionals all under the one roof as a one-stop, holistic solution, saving time and energy while gaining access to a wide range of professional services,” explains Lena Yammine, the clinic’s founder and practising myotherapist.

Please note, all professionals using our workspace are required to have their own insurance and up-to-date qualifications.

“I started offering a variety of massage services from my family home back in the early 90s a couple of days a week while I was working at three different clinics,” says Yammine, “Even though I eventually wanted to start my own business, I knew I needed to gain experience from other health clinics and access their client base to develop my craft. Now, I am returning the favour to the community.”

“Very early in my career, I realised the importance of both inner and outer health and my vision has always been to create a multi-disciplinary business offering complementary therapies that allow my clients to reach their ultimate state of mental, emotional and physical health,” explains Yammine.

Professionals who secure a room will gain access to the clinic, protected with high-fidelity security cameras, rooms with comfortable seating and roller shutters for privacy, modern air-conditioning/heating, a fully equipped kitchen and pantry, a back courtyard, separate bathrooms for clients and staff, free Wi-Fi, stylish desks, and electric athlegen massage tables if needed. The location also offers convenient walking access to shops like Bunnings, Aldi, Chemist Warehouse, and Officeworks, a local park, and easy access to public transportation, including a bus stop on its doorstep and a train station just a 20-minute walk away. Plus, there’s ample free onsite parking for staff and clients.

“The workspaces are offered on a PAY-AS-YOU-GO or a monthly rental basis for a minimum of one year,” says Yammine. Our offer is designed to support professionals to practice out of an established location without having to outlay a large investment or enter into a long contractual agreement.” 

This offer is ideal for experienced professionals looking to relocate or expand their business as well as new health professionals going out on their own. For more information, visit Inner Outer Health Workspace Rental 2024.

Inner Outer Health Pty Ltd
Inner Outer Health Pty Ltd, offers a comprehensive range of health and wellness services designed to promote both inner and outer well-being. The clinic provides a holistic environment where clients can access a variety of therapeutic services in one convenient location.

Lena Yammine is the Founder and Managing Director of Inner Outer Health Pty Ltd and Floatation Tank Melbourne. She holds an Advanced Diploma of Myotherapy from RMIT (2001) and is a Practitioner of Neuro-Linguistic Programming (NLP). With over eleven years of experience as a health and fitness instructor, Lena has expertise in gymnasium work, circuit training, personal training, group exercise, and aqua exercise instruction. Additionally, Lena is a pillow and sleep consultant at the clinic.

Lena has been practising as a myotherapist for 23 years. This is her passion and her purpose in life. As a myotherapist, Lena also offers relaxation massage, floatation therapy, and pillow and sleep consultation services at the clinic. Lena is dedicated to improving her clients' health by helping them maximise mobility by treating muscular injuries, aches, and pains. She works with her clients to understand the underlying causes of their conditions and develops strategies to aid in recovery and prevent recurrence. Her approach emphasises the importance of addressing both symptoms and their root causes, advocating for lifestyle changes that support long-term health.

Lena is a member of the Myotherapy Association Australia.

To learn more about Lena Yammine's story, visit her blog.

Contact details:
Lena Yammine
Email: [email protected]
Phone: 03 9440 9453
 
Website:
https://www.innerouterhealth.com.au/
https://www.floatationtankmelbourne.com.au/
 
LinkedIn:
https://au.linkedin.com/in/lena-yammine-871bab14
 
Facebook:
https://www.facebook.com/innerouterhealthmelbourne/?ref=tn_tnmn   
https://www.facebook.com/floatmelbourne/
 
Instagram:
https://www.instagram.com/inner_outer_health/?fbclid=IwAR0untAKCvv9kfKcnkzaYRx3jlp28-RS2B0TBZJYk5aoDRtAvOYsbibKQJY
 
https://www.instagram.com/floatationtankmelbourne/?fbclid=IwAR3JwQzZriL6wEuiYmFSUZPqfCckcy-jWRxi9nBU9AvXvlSpDVlc_1TDKhg

The fast pace of modern life often makes it difficult to pause and rest. It can make getting a decent night's sleep on a consistent basis seem impossible.
 
However, sleep is just as crucial for health as nutrition and exercise. Sleep improves cognitive performance, emotions, and overall health.
 
Not obtaining enough quality sleep on a regular basis increases the risk of a variety of diseases and disorders. These range from heart disease and stroke to obesity and dementia.
 
There is more to excellent sleep than the number of hours spent in bed, says Dr. Marishka Brown, a sleep expert at NIH. “Healthy sleep encompasses three major things. One is how much sleep you get. Another is sleep quality—that you get uninterrupted and refreshing sleep. The last is a consistent sleep schedule.”
 
People who work the night shift or have erratic schedules may find it difficult to get enough sleep. And times of extreme stress, such as the present pandemic, can disturb our usual sleeping patterns.
 
According to the National Sleep Foundation, "excellent" sleep quality is defined as falling asleep within 30 minutes and remaining asleep throughout the night with no more than one mid-sleep waking and being able to fall back asleep within 20 minutes of waking up 
 
Sleep is well-known to be crucial to our physical and mental health. Despite this, a disturbing amount of people are consistently deprived of decent sleep and are noticeably drowsy during the day.
 
Many people may find it difficult to implement all of these strategies. But keep in mind that it's not all or nothing; you may begin with little modifications and gradually progress toward improved sleep habits, commonly known as sleep hygiene.
 
We've divided these sleep hygiene improvements into four categories to make them more approachable:

• Creating a Sleep-Inducing Bedroom
• Optimising Your Sleep Schedule
• Crafting a Pre-Bedtime Routine
• Fostering Pro-Sleep Habits During the Day
  
  

 Check out the infographic below by EZ Living Interiors which takes a look at ‘How To Improve See Quality’

If you're struggling with a good night sleep book online for a pillow and sleep consultation so we can help you improve the quality of your sleep.

If you're a morning person you would be bouncing out of bed, full of energy, ready to start your day. That's because your sleep habits align with the normal workday hours of 8 to 5. If you are in the habit of waking up early you would be less likely to experience sleep problems.
 
On the other hand, if you are a night person you tend to be more active during the afternoon and evening hours and are more prone to staying up late. This disrupts sleep habits which can result in a higher risk of depression.
 
A study conducted by the UK Biobank used sleep data on participants and found that unnatural sleep habits could cause depression, anxiety, and low well-being. These health problems appear to be caused by the disruption of the circadian rhythm as prior studies suggest that there is a relationship between our sleep cycle and depression. Studies indicate that circadian rhythm disruption can also lead to not enough and poor-quality sleep which could most likely cause mood disorders. 
 
You are less likely to suffer from depression if you are a morning person; your feeling of well-being is more intense, and this may be due to greater light exposure.

​Here are some additional statistics:

​You can now appreciate the importance of sleep, and your sleeping can only get better over time when you have followed some of the recommendations you've just read.

​Good luck. I'd love to hear what you have to say.​

​The video below shows some examples of major restorative dental treatments and procedures:

Did you know lengthy dental treatments could harm or aggravate your Temporomandibular Joint (TMJ) and masticatory muscles? This occurs as a result of having to open your mouth wide during your dental treatments, which may trigger pain or worsen existing discomfort. 

There is a benefit to break up long appointments into shorter sessions to give your jaw the chance to rest in-between treatments. Also, during treatments, as often as possible, try to keep your mouth closed to prevent aggravating your TMJ. 

What you might not know is that you can come in for preventive treatments to lessen the chances of having TMJ or other issues as a result of lengthy dental procedures. Want to know more about jaw and TMJ pain relief?
Click here. 

Melbourne, Australia, June 8th 2021: - Inner Outer Health is proud to have been nominated for a 2021 Best of Business Telstra Award in the Championing Health category.

Customer service is a lost art these days. I’m honoured to have been singled out for going well beyond treatments with attention to patient wellbeing, especially during one of the most stressful times we’ve ever faced with COVID and nominated in the Championing Health category.

Wish us luck!

About the Telstra Best Of Business Awards:
The Telstra Best of Business Awards were created to give small to medium-sized businesses a platform to celebrate achievements and stories with their peers, and opportunities to learn from Australia's best business minds.
 
The reimagined Telstra Best of Business Awards honour the 28-year legacy of both the Telstra Business Awards and Telstra Business Women's Awards helping put Australia's best small and medium businesses where they deserve to be – in the spotlight.

It's such an exciting time to celebrate Myotherapy Awareness Week 2021.

I've been honoured, privileged and grateful to be a myotherapist for the last 20 years. I've had the opportunity to change people lives one person at a time, connecting with them on all levels and building long and lasting relationships especially, with clients I have to know greater than ten years who come and go. You know who you are. I'm truly humbled and blessed to be a myotherapist for all those years, and funny enough it, feels like I only started yesterday. It's what lights my fire and fulfils my soul, spirit and purpose to do what I love to do every day. The day this changes, I hang my hands up and pursuit my next step in life.

The Myotherapy Association Australia has played a massive role in creating awareness of myotherapy to the public. It's their commitment and driving force that has helped bring myotherapy to the forefront.

Happy Myotherapy Awareness Week - Staying Strong TOGETHER.

The Premier of Victoria has announced, the whole of Victoria will move to circuit-breaker action from 11:59pm tonight until 11:59pm on Wednesday, 17 February 2021. Five-day lockdown is in response to the growing coronavirus outbreak in Melbourne.

There are only 4 reasons to leave home:

1. Shopping for necessary goods and services (one person per household, once per day, a support person can accompany if required)
2. Caregiving or compassionate reasons
3. Essential work or permitted education
4. Exercise (can leave for two hours of exercise)
   
   

Face masks must been worn both indoors and outdoors unless an exemption applies. Also there is a travel limit of 5km from your primary residence.

CLOSED

• Public and private gatherings
• Schools
• Higher education and training
• Religious gatherings and ceremonies
• Indoor physical recreation and sport
• Play centres, indoor skateparks, indoor trampolining centres
• Swimming pools, hydrotherapy pools, spas, saunas, steam rooms, springs
• Other/general retail
• Auction houses
• Hairdressing, beauty, personal care
• Hospitality – Dine in service
• Real estate services

OPEN

• Early learning centres, childcare, family day care
• Essential retail
• Hospitality – take away only
• Funerals (indoor and outdoor) restrictions apply
• Weddings (indoor and outdoor) restrictions apply

Please see link below for more detailed information
https://www.premier.vic.gov.au/sites/default/files/2021-02/210212%20-%20Table%20of%20restrictions.pdf