PhysioMotion

25/08/2025

At PhysioMotion, we don’t just treat injuries—we build movement strategies to prevent them. 💪

The Romanian Deadlift (RDL) is a cornerstone exercise in many of our rehab and strength programs. Here’s why our clinicians value it:

✨ Targeted Rehabilitation: It’s exceptionally effective for eccentrically strengthening the hamstrings, a key factor in treating and preventing strains.
✨ Joint Stability: By activating the gluteus maximus and medius, it builds a stable foundation for the hips and knees, crucial for athletes and everyday movement.
✨ Core Integration: This movement challenges the entire posterior chain and core to work in synergy, promoting a healthy, resilient spine.
✨ Movement Education: It teaches the essential hip hinge pattern, empowering our clients to lift safely in their daily lives.

The Expert Technique (The DOs):
To get the benefits without the risk, our clinicians cue these key steps:
✅ Initiate with the Hips: Push your hips straight back towards the wall behind you. This is a hinge, not a squat.
✅ Maintain a Neutral Spine: Keep your back naturally straight from your head to your tailbone. Imagine balancing a glass of water on your lower back.
✅ Keep the Bar Close: Drag the weight (dumbbell or bar) close to your legs, tracking straight up and down.
✅ Soft Knees: Maintain a slight, soft bend in your knees throughout the movement. Do not lock them out.
✅ Feel the Stretch: Lower only until you feel a deep stretch in your hamstrings, not until your form breaks.

Proper form is everything. The key is a neutral spine and feeling the stretch in the hamstrings, not how much weight you can lift.

Ready to move with confidence? Our team of experts is here to guide your journey from rehab to performance.

22/08/2025

Squat like a Pro, not a Patient. 🏋️‍♂️✅❌

Your form is everything. Here’s my quick physio breakdown to keep your knees and back safe:

✅ DO:
→ Lower down with hips & knees together.
→ Keep your chest up & spine long.
→ Push knees out over your toes.
→ Drive through your whole foot.

❌ DON’T:
→ Hinge too early (like a deadlift).
→ Let knees cave inward.
→ Round your lower back.
→ Hyperextend (over-arch) your low back.
→ Let heels lift off the ground/ Too much weight on the toes.

Quality over quantity! Pain isn’t normal. Get your form assessed.

15/08/2025

Struggling with Abdominal Pelvic Dysfunction (APD)? Try Diaphragmatic Breathing Retraining to improve breath-pelvic floor coordination! 🌬️✨

How: Lie on your back, knees bent. Inhale deeply—expand your rib cage while relaxing your pelvic floor (visualize it descending). Exhale fully, gently engaging your pelvic floor (like a slow Kegel).

Why: This helps retrain the brain-muscle connection, promoting better function & relief.

If APD is impacting your life, don’t wait—book a physiotherapy consultation today! Let’s work together toward better pelvic health. 💙

27/06/2025

Yesterday’s sharing session with Yetta, our inspiring physiotherapist and former eating disorder survivor, was a profound success! 🎉 A huge thank you to all the staff and F5 students who made this event possible—your support and engagement truly made a difference.

Yetta bravely shared her personal journey, detailing her struggles with an eating disorder and how she overcame it.

Did you know? Multidisciplinary (MDT) approach needed to address both the physical and psychological aspects of recovery. Research shows that 40% of women with anorexia experience urinary incontinence compared to healthy individuals.

As a pelvic health physiotherapist, Yetta emphasized her crucial role in helping patients:
✔️ Restore physical health & mobility
✔️ Reconnect with their bodies
✔️ Manage chronic pain
✔️ Rebuild a healthy relationship with exercise to prevent relapse

Grateful for such an eye-opening and empowering discussion! Let’s continue raising awareness and supporting those on their recovery journey. 💜

23/06/2025

Exciting News! 🎉 Our founder, Panda Li, recently visited Sha Tin District Health Centre to lead a training session for staff members as part of NuViva—a groundbreaking women’s health initiative in collaboration with CUHK, Professor Leona P**n, and Nutricia.

This program is designed to support postpartum mums whose pregnancies were affected by conditions like high blood pressure or diabetes, helping them recover and reduce long-term risks such as heart disease, diabetes, and hypertension.

If you or someone you know could benefit from this program, scan the QR code to learn more and sign up. Let’s take a step toward better health together! 💜

05/11/2024

Did you know Asian women have the lowest rate of vasomotor symptoms (VMS) during menopause? Despite this, many still experience hot flashes and other VMS that impact their quality of life. Over 75% of Chinese women face mild to moderate symptoms, with nearly half reporting severe symptoms.

Asian women also have an elevated risk of osteoporosis, with 20% prevalence in mainland China after age 40. Urbanized Asian countries see high rates of osteoporotic hip fractures in women over 50. South Asian women, in particular, have higher mortality rates from cardiovascular disease compared to their East Asian counterparts.

Regardless of ethnicity, all women who live long enough experience menopause and its associated risks. Menopause Hormone Therapy (MHT) is the most effective treatment for VMS and also benefits bone and heart health. Systemic estrogen, whether oral or transdermal, can alleviate these symptoms and reduce health risks. It’s crucial for women to consult their healthcare providers to determine the best treatment options.

24/10/2024

At Physiomotion, we are dedicated to supporting women’s health and pre-natal care. We understand the unique challenges that come with pregnancy and are here to provide our support during this crucial time. Our comprehensive Pre & Post Natal Package has been thoughtfully designed to make the process of pregnancy easier and more manageable.

This package includes a combination of clinical Pilates to improve strength and mobility, physiotherapy, and real-time ultrasound assessments of the core and pelvic floor, all tailored to meet the specific needs of expectant and new mothers. Trust Physiomotion to guide you through this journey with expertise and compassion.

19/10/2024

Celebrate World Menopause Day with Physiomotion by raising awareness and dispelling myths about menopause management.

Many, including healthcare professionals, promote misinformation about Menopause Hormone Therapy (MHT). In 2023, MHT was used by less than 4% of women aged 50-59. Considering the potential benefits, that’s incredibly low. Not all women need hormone therapy, but MHT effectively reduces osteoporosis risk and manages symptoms like hot flashes, night sweats, and mood swings. For most healthy women under 60 and within 10 years of menopause onset, the benefits outweigh the risks.

It’s crucial to dispel the negative stigma and foster unbiased, honest discussions about menopause health. By staying informed and sharing knowledge, we can support women through this natural phase of life. 🌸

20/09/2024

08/09/2024

Since the exact cause of chronic prostatitis (CP) is often unclear, treatment is focused on symptom management by doctors.

Physiotherapy for pelvic floor dysfunction with a holistic approach to treatment & aim to ascertain whether the biomechanics of the lumbar spine in relation to the pelvic girdle are optimal, & how they are being affected by other regions of the body.

This approach aims to relieve acute pain within these specific areas while also addressing other contributing loads to their dysfunction.

The proper use of the core muscles (diaphragm, transversus abdominus, multifidis, pelvic floor, thoracic and hip stabilisers) and how they coordinate with other ‘global’ muscles are important to the long-term management of any chronic condition. The dynamic stability of these muscles will be trained and be integrated into sport specific goals.

14/06/2024

🏃‍♂️🏥 Anterior cruciate ligament (ACL) injuries are on the rise across all levels of sports, posing a significant challenge for athletes worldwide.

When it comes to ACL reconstruction (ACLR), the array of graft choices, from autografts to allografts, can be overwhelming. Among autograft options like patellar tendon (BPTB),hamstring (HS), & quadriceps tendon (QT), each comes with its own set of considerations.

Autografts remain the top pick for younger, active patients due to their lower failure rates and reduced risk of repeat rupture compared to ACL allografts.

Here’s the kicker: the ideal graft choice hinges on a multitude of factors—patient anatomy, age, lifestyle, and expectations—making personalized treatment essential. 🤔💡