BCI Physiotherapy & Rehabilitation

BCI Physiotherapy & Rehabilitation HCPC Registered Physiotherapist
MSK Rehabilitation • Women’s Health • Postnatal Recovery
📍Manchester, UK

Hi love, Your health is your first wealth,a priority for staying fulfilled in life. I am a dedicated physiotherapist with great passion for helping people achieve optimal health and wellness. With years of experience, I have delved deeper into the world of fitness and nutrition; with creating a balance between the physical and nutritional needs of the body one can atleast find their way back to h

ealthy living. Not neglecting the mind/mental needs of the body, this page in addition offers entertainment , short storytelling and stress management. Outside of work, i enjoy Yoga,sports,and making healthy meals. Follow this page for expert advice, health tips and more. Feel free to reach out with any questions or to schedule a consultation. Disclaimer; this page does not recommend medications nor overrule other medical advice.

23/04/2026

👇 Be honest…

How long do you usually sit before getting up?

A️⃣ Less than 30 minutes
B️⃣ About 1 hour
C️⃣ I forget completely 😅

No judgement… just curious.🤗

BCI Physiotherapy & Rehabilitation

22/04/2026

👇 Not every pelvic floor exercise is a Kegel.

A quick clarification from my last post…

Not all movements that involve the pelvic floor are Kegels.

Kegels are subtle.

They focus on:

👉 lifting
👉 controlling
👉 fully relaxing the pelvic floor

Exercises like bridges can support pelvic strength…

But they are not the same thing.

Understanding the difference matters.

Because doing the right exercise the right way is what gives results.

BCI physiotherapy and Rehabilitation

21/04/2026

Kegel? 👇 Try this:( no external weight unless advised by a professional )

➡️ Gently lift and squeeze as if stopping urine or holding in gas
➡️ Breathe normally (don’t hold your breath)
➡️ Hold( your position ) for a few seconds, then fully relax
➡️ Repeat slowly

It should feel controlled… not forced.

And just as important as the squeeze?

👉 The full relaxation after.

Because your pelvic floor needs to both
contract and relax to function well.

If you’re unsure…

Don’t just guess ;learn to feel and control it properly.

BCI Physiotherapy and Rehabilitation

19/04/2026

👇 Stop guessing your pelvic floor exercises.
A lot of women are told to “just do Kegels.”

But no one really explains:

👉 how to do them
👉 when to do them
👉 or if they’re even needed

truth is…
Not every pelvic floor needs more tightening.

Some need:

👉 better coordination
👉 proper relaxation
👉 timing with breathing

So instead of just squeezing randomly…

Start paying attention to how your body actually responds.

Doing it wrong consistently…
won’t give you the results you want.

Physiotherapist | Manchester

17/04/2026

👇 After having a baby, your body doesn’t just “go back.”

After pregnancy, most women expect their body to return to normal quickly.

However,recovery doesn’t work that way?….

Your body has changed.

Your strength has changed.
Your control has changed.

And it needs time and the right movement to rebuild.

Not pressure.
Not comparison.
Not rushing.

Just gradual, consistent care.

How long did it take you to feel like yourself again after childbirth? 👇

BCI Physiotherapy and Rehabilitation

16/04/2026

👇 Shoulder strength matters more than you think.

This is one of the simple exercises I use to build strength and control.

It’s not about lifting heavy…

It’s about moving well.

Slow.
Controlled.
Consistent.

That’s where the difference is.

Do you include shoulder exercises in your routine? 👇

BCI Physiotherapy & Rehabilitation

15/04/2026

That 1 hour at the gym can’t fix several hours of sitting 😅

Move during your day.

Every 30 to 45 mins:
👉 Stand up
👉 Walk a bit

Simple… but powerful.

It’s not just exercise.
It’s how often you move.

Physiotherapist | Manchester

14/04/2026

👇 Before you get out of bed… try this.

If your body feels stiff in the morning, don’t rush up immediately.

Try this simple reset first:

➡️ Lie on your back
➡️ Gently bend and straighten your knees
➡️ Slowly move your legs side to side
➡️ Take a few deep breaths

Just 60 seconds…😊

This helps your body wake up gradually instead of going from 0 → 100.

No force.
No rushing.
Just gentle movement.

How you start your morning matters more than you think.✍🏽

BCI Physiotherapy & Rehabilitation

13/04/2026

Sometimes the hardest thing isn’t what people say it’s what they choose not to say.

Imagine showing up for your family again and again… supporting in ways people don’t always see, giving even when it’s not convenient, standing in the gap when needed. Not because you have plenty, but because you have a good heart.

Then one day, someone speaks loudly and says you’ve done nothing.

And the people who know the truth?
They stay quiet.

No correction. No acknowledgment. Just silence.

That kind of silence hits differently. It makes you question everything not just the words spoken, but your place in people’s lives.

But here’s what I’m learning:
Not every sacrifice will be announced.
Not every effort will be defended.
And not everyone who benefits from you will speak up for you.

So sometimes, the lesson isn’t to explain yourself louder…
It’s to move differently.

To give with wisdom, not pressure.
To protect your peace, not prove your worth.
And to understand that being a good person doesn’t mean being endlessly available.

Growth is realizing:
You can still love people… and stop overextending yourself for them.
You are one move away from a better you✍🏽

12/04/2026

👇 New week, new chance to show up.

A lot of people wait to feel motivated before they move.

But motivation comes and goes.

What works is having a simple system…

Something realistic you can stick to, even on busy days:

👉 Move when you can
👉 Keep it simple
👉 Don’t aim for perfect
👉 Just stay consistent

Because progress doesn’t come from doing a lot once…

It comes from doing a little, repeatedly.

As you step into a new week…

Don’t wait to feel ready.

Start building something you can maintain.

BCI Physiotherapy & Rehabilitation

11/04/2026

👇 If your hips feel stiff, try this before stretching.

When your hips feel tight, most people go straight to stretching.

…It’s not just tightness.

It’s a lack of movement and control.

Try this simple reset:

➡️ Stand up
➡️ Gently shift your weight from one leg to the other
➡️ Let your hips move side to side
➡️ Keep it slow and controlled
➡️ Do this for 30 to 60 seconds

Make it more effective:👇

✔ Keep a soft bend in your knees (don’t lock them)
✔ Let the movement come from your hips, not your shoulders
✔ Breathe steadily as you move( controlled breathing (inhale and exhale ), helps with relaxation):👇
As it gets easier, slightly increase the movement or add gentle circles.

Sometimes your body doesn’t need more stretching…It just needs to move better!

✍🏽BCI Physiotherapy & Rehabilitation

10/04/2026

👇 Avoiding movement might be making it worse.

When something hurts, the natural reaction is to avoid moving it.

And yes… that can be necessary but only for a short time.

Over time, avoiding movement can lead to:

👉 More stiffness
👉 Reduced strength
👉 Increased sensitivity

The body starts to “protect” the area more…
and that can actually make things feel worse.

This is why in rehabilitation, we don’t just rest.

We gradually reintroduce:

✔ Movement
✔ Strength
✔ Control

At a level your body can tolerate.

Avoiding everything is not always the solution…
the right movement is.

BCI Physiotherapy & Rehabilitation..✍🏽

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