PhysioMotion

20/11/2025

We've built your foundation from the ground up—feet, knees, hips, and core. Now, let's talk about the command center: your head. 🧠

The average human head weighs 10-12 pounds (4-5 kg). In a neutral position, your spine supports this weight efficiently. But when your head juts forward into "Tech Neck" posture, the physics change dramatically.

For every 1 inch (2.5 cm) your head moves forward, the effective weight on your neck muscles and spine increases to an extra 10 pounds (4.5 kg). A 2-inch forward shift can make your 12-pound head feel like 32 pounds (14.5 kg) to your body.

This "forward head posture" doesn't just cause neck pain and headaches. It creates a domino effect down your entire body:

🔴 Disrupted Breathing: It compromises your diaphragm's function, undermining your core cylinder.
🔴 Rounded Shoulders: It pulls your entire shoulder girdle forward, destabilizing the scapula.
🔴 Compromised Core: To counterbalance the heavy head, your pelvis can tilt, altering your spinal alignment and core engagement.

This is why we assess your whole posture, not just your site of pain. The solution is a integrated approach that restores alignment from head to toe.

Save this post as a crucial reminder to check your posture throughout the day. Follow for our complete guide to resetting your posture.

18/11/2025

Think "strong core," and you probably think of crunches and a six-pack. It's time to upgrade that mental model. 🧠

For true spinal stability and a pain-free back, your core is best understood as a 3D cylinder or a canister. This "Core Canister" is made up of four key muscles working in harmony:

1️⃣ THE DIAPHRAGM (The Top): Yes, your breathing muscle! It's the roof of your cylinder. Proper diaphragmatic breathing creates intra-abdominal pressure, pressurizing the entire system. This is why breathwork is foundational to core training.

2️⃣ THE PELVIC FLOOR (The Bottom): The floor of the cylinder. It works in sync with your diaphragm—inhale, it gently descends; exhale, it gently lifts.

3️⃣ THE TRANSVERSUS ABDOMINIS (The Sides): Your body's natural weight belt. This deep muscle wraps around your spine and organs, providing 360-degree stability.

4️⃣ THE MULTIFIDI (The Back): These small, deep muscles are the "fine-tuners" along your spine, providing segmental stability between each vertebra.

When these four work together, they create a stable pillar that protects your spine during everything from lifting a heavy box to picking up your child.

Most back pain rehab fails by only focusing on one part (like the "abs"). Lasting results come from re-training the entire system to work as a coordinated unit.

Save this post to rethink your core workouts. Follow for more insights on building a resilient, pain-free body from the inside out.

13/11/2025

Feeling pinching, clicking, or weakness in your shoulder? The real issue might not be in the joint itself, but in its foundation: your shoulder blade (scapula). 🦴

Think of your shoulder joint as a golf ball (arm bone) balancing on a tee (shoulder blade). If the tee is wobbly, tilted, or unstable, the ball is destined to fall off. This "wobbly tee" is known as scapular dyskinesis, and it's a primary driver of:

Rotator Cuff Tendinopathy

Shoulder Impingement

Frozen Shoulder

When your scapula isn't moving correctly, your rotator cuff muscles are forced to work overtime just to keep the joint stable, leading to overload, fatigue, and pain.

So, what causes a "wobbly" scapula?
🔴 A weak core (remember the cylinder?) can't provide a stable anchor for the scapular muscles.
🔴 Poor posture from sitting rounds the upper back, putting the scapula in a bad starting position.
🔴 Weak scapular stabilizers like the serratus anterior and lower trapezius.

The solution isn't just stretching the painful shoulder—it's re-training the control and stability of the shoulder blade.

Save this post to understand the true source of shoulder stability. Follow for the next post, where we'll show you a simple exercise to strengthen your foundation.

11/11/2025

It's one of the most common assumptions in physio: if your knee hurts, the problem must be in your knee. 🎯

But the body is a kinetic chain. Your knee is a stable hinge joint caught between two highly mobile powerhouses: your hips and your ankles.

When dysfunction strikes upstream or downstream, your knee is often the one that sends the pain signal. Think of it as the messenger, not the culprit.

🔴 Weak Hips? Can cause the thigh bone to rotate inwards, placing excessive stress on the knee cap (patellofemoral pain).
🔴 Stiff Ankles? Can alter the way your foot strikes the ground, forcing the knee to compensate and absorb abnormal forces.

Chasing the pain directly often leads to temporary relief. Lasting results come from a comprehensive assessment that finds the true source of the problem.

Save this post as a reminder to think holistically about your body. Follow for more insights that connect the dots.

23/10/2025

The moment you’ve been waiting for! 🎬

In Part 1, we showed how a weak foot was causing a chain reaction all the way up to his spine. So, how did we fix it?

Swipe through to see the exact treatment plan to rebuild the foundation from the ground up! 👇

We started by releasing the stiffness in his right foot with hands-on manual therapy. Then, we moved to the most important part: strengthening. We prescribed specific exercises to wake up the arch muscles and build lasting stability.

The result? He regained natural rotation in his spine and a more efficient walking pattern. This is the power of addressing the root cause! ✨

Your body is a connected system. Don’t just chase the pain—fix the foundation.

Feeling inspired? Here’s your next step:
📱 Save this post to revisit your own exercise routine.
👣 Follow for more insights that help you move better.

18/10/2025

16/10/2025

October in Hong Kong means cooler breezes and finally some relief from the heat! 🍂 But it also brings rainy days, wet MTR station floors, and slippery pavement tiles. 🚉

A slip on a wet surface can lead to more than just a bruise—it can mean a painful sprain, strain, or worse, especially in our busy, fast-paced streets.

But you can stay safe and confident! 💪 Swipe through to learn 3 simple but highly effective exercises to “Fall-Proof” your body for Hong Kong’s autumn. Build the balance, strength, and reaction time you need to navigate wet markets, crowded footbridges, and polished mall floors with ease.

Your future stable self will thank you! ❤️

#香港物理治療 #濕滑注意 #安全第一

14/10/2025

The only thing spooky this time of year should be the decorations! 🎃 If you’re feeling a tight chest and stiff shoulders from hunching over, you’ve met the real “Desk Demons.” 👻

Get a head start on the spooky season by banishing the culprits behind that hunched-over zombie posture. Consider this your early treat! 🍬

➡️ Swipe for our 2-Step Pre-Halloween Exorcism! ⬅️

1️⃣ DOORWAY DEMON SLAYER (Door Stretch)
Targets that subscapularis, teres major, pectoralis major, latissimus dorsi, and anterior deltoid.

2️⃣ GHOULISH SHOULDER RELEASE (Forward Lean Stretch)
Evicts the tension in your pectoral muscles, deltoids, and rotator cuff.

Save this post to fight off stiffness all season long!

P.S. Is the stiffness a real nightmare? Don’t wait for a ghost to fix it! 👻 Our DMs are open, or click the link in our bio to book a session for a personalized treatment plan.

30/09/2025

🚨 KNOW WHEN TO PAUSE: Pregnancy Exercise Warning Signs 🚨

Staying active is amazing, but your and your baby’s safety ALWAYS comes first. ❤️ Listen to your body—it’s the smartest guide you have!

As our founder says: “Knowing when to stop isn’t a setback, it’s the ultimate sign of strength and smart training.” 💪

If you experience ANY of these symptoms during or after exercise, STOP and contact your healthcare provider immediately: 🩺

▪️ Contractions 🤰
▪️ Dizziness or feeling faint 💫
▪️ Vaginal bleeding 🩸
▪️ Sudden swelling (face/hands/legs) 🦵
▪️ Chest pain or palpitations 💔
▪️ Amniotic fluid leakage 💧
▪️ Severe headache/vision changes 🤕
▪️ Calf pain/swelling ⚠️
▪️ Reduced baby movement 👶

This is your sign to prioritize safety! Your well-being is everything. ✨

Want to feel confident and strong throughout your pregnancy?
Our pelvic health physiotherapists create personalized safe exercise plans just for you! Tap the link in our bio to book your consultation.

Got questions? Drop them below 👇 Our experts are here to help!

27/09/2025

Your pregnancy exercise plan shouldn’t be one-size-fits-all. As your body changes, your movement needs to adapt! 🤰

Swipe through our trimester-by-trimester guide to discover:
➡️ 1st Tri: How to build a strong foundation with pelvic floor awareness.
➡️ 2nd Tri: The best ways to integrate your core and maintain strength.
➡️ 3rd Tri: Key moves to prepare for labour and what to avoid.

This is a general guide. For a plan that’s 100% tailored to you and your pregnancy journey, our Pelvic Health Physiotherapists are here to help.

Ready to move with confidence? Book a prenatal assessment with us! Link in bio.

Have a specific question about your trimester? Ask us in the comments below! 👇

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.