Ask your Physiotherapist....Home Therapy Tips

It's Black Friday!

Why not treat yourself? :D

*SELF THERAPY*

#PhysioTips

-Ice Packs: Ice packs can help reduce the heat and swelling in an inflamed joint.

-Anti-Inflammatory gels: Rubbing or massaging an area of swelling can help improve the circulation.

-Heat packs: May also be useful to relieve pain and stiffness.

-Splints: To help a painful joint, can only be prescribed and fitted by a health professional.

Have a great weekend! And remember to Keep Stretching!

EXERCISE IS A POOR MAN'S PLASTIC SURGERY.... GO ON... KEEP MOVING

‪#‎ThursdayTip‬
What type of exercise should I do?

There are two main types of exercise: therapeutic and recreational.

Therapeutic exercises

Therapeutic exercises are activities based on your exact needs. They are designed to reach a certain goal, eg to increase muscle strength.
Range of motion exercises help to maintain joint movement, relieve stiffness and restore flexibility. To increase or maintain range and flexibility you need to take your joints and muscles to their limits. Range of movement exercises should be carried out daily.

Strengthening exercises help maintain or increase muscle strength. To strengthen a muscle you need to apply resistance to the movement. This can be done using your own body weight, weights or resistance bands. Strengthening exercises should be performed on alternate days and not when a joint is hot (feels warm when touched) and painful unless you are supervised by a physiotherapist.

Recreational exercise

This type of exercise includes any form of movement or relaxation that refreshes the body and mind. Recreational exercises or activities improve your fitness and help maintain or improve joint range of motion and muscle strength. They add to a therapeutic programme but do not replace it.

Swimming is a good all-round exercise that does not stress your joints.
Walking is another good way of exercising.
Cycling can be an alternative to walking and is often more comfortable on the feet.
Activities such as yoga, pilates and other complementary therapies may be beneficial for you

Check Out Our New Site

http://assessprogress.co.za/

Is the Smart Phone causing your Kids Neck Pain?

The number of children with back and neck pain is on the rise. In my practice the statistics are alarming.

We all enjoy the convenience of the digital world we live in. With information at our fingertips, a loved one is just a wassap away and getting engaged isn't real unless we upload a post on Facebook.

Kindles, ipads, iphones,... How did we ever live without it. Ever heard "too much of a good thing..." Well these mobile devices have their advantages BUT are the reason for the escalating statistics of back and neck pain.

Carpal Tunnel is so 1990, the new techno induced injury is Text Neck. Dr. Dean Fishman (a Chiropractor in Florida, has coined the phrase text neck for technology induced injuries.

WHAT IS TEXT NECK
Text Neck is a term used to explain the repetitive strain injury caused by excessive texting and overuse of all of our other favourite handheld electronic devices.

A load of hurt

How does a smartphone or other mobile device cause so much hurt? It’s all in how you look at it. Literally. Looking down, dropping your head forward, changes the curvature of your neck. Over time, that malalignment can strain muscles and cause wear and tear on the structures of the neck.

Basically 3 things happen…

Your neck moves too far forward.

Your shoulders round forward or lift up toward your ears.

Your neck and shoulder muscles spasm causing pain

HOW TO PREVENT IT?
Our bodies were designed to jump, to cimb, to move freely, so get our kids moving again.

Take regular breaks
Call instead of texting
Hold the Device up infront of you so your head picks up and not hunched over when using the device.
Stretch the muscles in front of the chest and strengthen the muscles at the back like squeezing your shoulder blades together.

See a Physiotherapist

Ballito PHYSIOTHERAPIST does their bit for Cancer

Assess and Progress in Association with Netcare Alberlito Hospital hosted our Cuppa for Cancer raising a total of R4300 towards the CANSA association.

Thank you Manuella Botha for the raffle prize of a free consultation with the best image consultant in Ballito.https://www.facebook.com/imageincorporated
Thank you Pick n Pay Ballito for the 100 Scrumptious Pink Cupcakes,Kernishia Sewdular for her amazing rainbow cupcakes, Uvana Sewpersadh for the eggless confectionaries and Bashin Kistnan for cappucino cupcakes, and Cakes by Les for their cupcake contributionwww.facebook.com/cakedesignsles for their delicious sponsorship.

CANCER AWARENESS DAY BY ASSESS AND PROGRESS AND NETCARE ALBERLITO HOSPITAL

BOOK ONLINE WITH BALLITO BASED PHYSIO

https://calendly.com/lianca-physio/1hour

CLICK THE LINK ABOVE TO SCHEDULE YOUR PHYSIO SESSION TODAY

FYI SQUATS

www.somastruct.com/5-reasons-to-start-full-squatting/

Getting featured in My Ballito magazine

myballito.co.za/at-the-top-of-her-game/

PHYSIOTHERAPIST NOW AT TIFFANYS, SALT ROCK

Thursdays at Tiffanys

Now consulting every Thursday mornings at Tiffanys Centre in Dr Nick Wilton's rooms,
Call Us for an appointment. Every other day... Still enjoying San Hall Office Park,

For Thurdays at Tiffanys Call 0325254232. OR On our Ballito Rooms at 0325863240

Stay Active....

Physiotherapist Needed in Ballito KZN

Looking for a Physiotherapist to join my team.
Work between two practices, flexible hours, Hospital and room work.
Contact Us Today.
032 586 3240/ lianca.physio@gmail.com

EXERCISE CLASSES FOR PREGNANT WOMAN IN BALLITO

Are You Preggie? Join Our Class. Facilitated by a trained professional.

PRENATAL EXERCISE CLASSES IN BALLITO

Are you preggi? join the class

 

MOMMIES AND ME - BALLITO

PRENATAL EXERCISE CLASSES BECAUSE HAVING A BABY IS A REASON TO STAY HEALTHY, NOT AN EXCUSE GROUP EXERCISE CLASSES THAT ARE FACILITATED BY A PHYSIO OR OT TO BUILD STRENGTH AND ENDURANCE Starting in July, Book Early to Avoid Dissapointment

mommies and me   (Ballito Therapy Center) Book Today 032 586 3240 Like us on Facebook

Where: ballito library

When? july

Classes are designed to be challenging but achievable and always safe- you will feel that you are working during the class! Each week we discuss and explain a different aspect of body changes in pregnancy- pelvic floor, gluteal strength, tips to avoid pelvic girdle pain, relieving buttock, postural advice etc

PRENATAL EXERCISE CLASSES

Prenatal Exercise classes coming soon to Ballito.
A prenatal exercise program that is safe for pregnant mothers and will enhance their strength and endurance. Facilitated by trained professionals.

Each class is taught by either one of our Physiotherapists or Occupational Therapists in small groups,

Our classes are designed to be challenging but achievable and always safe- you will feel that you are working during the class! We use large gym balls and resistance bands. You will be squatting with good techniques aswell as learning how to find and activate your pelvic floor.

Each week we discuss and explain a different aspect of body changes in pregnancy- pelvic floor, gluteal strength, tips to avoid pelvic girdle pain, relieving buttock, postural advice etc so you get some physio/ OT advice as well as your workout. You will be provided with some written exercises to practice at home if you wish to do so.

Classes to Commence in July.

STAY ACTIVE

Our Bodies Were designed for movement.

Stay Active

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