Mcare Physio 康乐物理治疗

08/09/2025

📣🌍 Happy World Physiotherapy Day 2025! 🌍📣

Today, we stand with the global physiotherapy community to mark World PT Day (8 September). This year’s theme highlights falls prevention and healthy ageing – an important reminder for people of all ages.

💡 Did you know?
➡️ Falls are the 2nd leading cause of accidental injury-related deaths worldwide
➡️ Physiotherapist-guided exercises can boost strength, balance, flexibility, and coordination, lowering your risk of falls
➡️ Every bit of movement matters! Start small, move more, and gradually build healthier habits for life

👩‍⚕️ At Mcare, our physiotherapists are movement specialists, here to help you stay active, safe, and independent through personalised exercise programmes.

Let’s inspire our community to move smarter, prevent falls, and enjoy healthy ageing together. ✨

04/09/2025

❌ 弯腰搬东西很方便？
⚠️ 其实这是腰椎受伤的“定时炸弹”！

很多人搬重物时，都会习惯性地 弯腰直接提，觉得这样省力又快。
但从物理治疗的角度来看，这个动作会让腰椎瞬间承受巨大的压力，
长期下来可能导致：

腰椎间盘突出

下背痛反复发作

坐骨神经痛

✅ 正确的搬运方式：
1️⃣ 先靠近物品，双脚与肩同宽
2️⃣ 弯曲膝盖，下蹲而不是弯腰
3️⃣ 保持背部挺直，用腿部和臀部发力
4️⃣ 物品贴近身体搬起，避免扭转腰部

💡 一句话记住：弯腰搬东西，伤腰；蹲下搬东西，护腰。

👉 如果你经常因为搬东西导致腰痛，欢迎来 Mcare Physio，我们能帮你检查姿势问题，教你如何保护脊椎。

For booking & enquiries:
📞: 019 281 7008
Operating Hours: Daily 9am to 6pm
📍 Mcare Physio
12, Jalan Kijang 1, Taman Suntex, Batu 9, 43200 Cheras Selangor.

#腰痛 #姿势矫正 #物理治疗 #健康生活 #护脊小知识
#健康从姿势开始

03/09/2025

📱 How many hours do you spend looking down at your phone each day?
Did you know? When you tilt your head forward, your neck carries the weight of up to 27kg — like carrying a child on your neck all day! 😱

Long-term effects of “tech neck”:
❌ Stiff neck & headaches
❌ Shoulder tightness
❌ Early spine degeneration

✅ Physio Tip:

-Hold phone at eye level instead of bending your neck

-Practice chin tuck exercises daily

-Stretch your shoulders every hour

🚶‍♂️ Movement is medicine — don’t wait until pain arrives before you “jaga diri.”

👉 At Mcare Physio, we guide you to correct bad posture and strengthen your neck for long-term health.

👉 Need personalised ergonomic advice? Visit us at Mcare Physio.
For booking & enquiries:
📞: 019 281 7008
Operating Hours: Daily 9am to 6pm
📍 Mcare Physio
12, Jalan Kijang 1, Taman Suntex, Batu 9, 43200 Cheras Selangor.

02/09/2025

An ergonomic chair isn’t just about comfort — Let's find out what is the importance of chair ergonomics!

✅Supports Natural Spine Alignment
✅Reduces Pain and Discomfort
✅Boosts Productivity & Focus
✅Prevents Long-Term Health Issues

👉 Need personalised ergonomic advice? Visit us at Mcare Physio

For booking & enquiries:
📞: 019 281 7008
Operating Hours: Daily 9am to 6pm
📍 Mcare Physio
12, Jalan Kijang 1, Taman Suntex, Batu 9, 43200 Cheras Selangor.

28/08/2025

🎉 Great news! 🎉
Mcare Physio is now on ClassPass! 🙌
https://classpass.com/studios/mcare-physio-cheras

Find us on ClassPass app and enjoy your physiotherapy and wellness sessions with exclusive discounts & more flexibility 🤩

📲 Book your slot today through ClassPass and experience quality care with Mcare Physio!

Mcare PHYSIO pledges to deliver you highly personalized treatment and one-to-one service sessions, ensure everyone gets optimum care, and speed up your journey towards recovery goals. They assured you the excellent quality of care not only leads to a better outcome, but in the meantime, they assist....

27/08/2025

💻 Working adults, how’s your sitting posture right now?
If you’re slouching, leaning forward, or crossing your legs for hours… your body is quietly suffering. 😩

Poor office ergonomics can cause:
⚠️ Neck & shoulder stiffness
⚠️ Lower back pain
⚠️ Fatigue & reduced focus

✅ Physio Tip for “Jaga Diri” at Work:
-Keep screen at eye level
-Elbows bent at 90° with arm support
-Sit with feet flat, avoid dangling legs
-Take a 2-minute stretch break every 30 minutes

Remember: Your chair is not the problem — your posture is.
Take care of yourself (“jaga diri”), so your body can take care of you.

👉 Need personalised ergonomic advice? Visit us at Mcare Physio.

For booking & enquiries:
📞: 019 281 7008
Operating Hours: Daily 9am to 6pm
📍 Mcare Physio
12, Jalan Kijang 1, Taman Suntex, Batu 9, 43200 Cheras Selangor.

26/08/2025

👨‍👩‍👧 Parents, have you noticed how your child sits when studying or using gadgets?
Hunched shoulders, head too close to the book, or always leaning to one side? 🤔

These habits may look harmless, but over time they can:
❌ Affect spine alignment
❌ Cause early back or neck pain
❌ Lead to postural problems in teenage years

✅ Physio Tip:

Ensure the study table & chair are at the right height

Encourage short movement breaks every 30–40 minutes

Teach your child to sit upright with both feet flat on the floor

💡 Early awareness = lifelong healthy posture.
If you notice uneven shoulders or abnormal walking, consult a physiotherapist for assessment.

👉 At Mcare Physio, we help children build strong posture and prevent future pain.

For booking & enquiries:
📞: 019 281 7008
Operating Hours: Daily 9am to 6pm
📍 Mcare Physio
12, Jalan Kijang 1, Taman Suntex, Batu 9, 43200 Cheras Selangor.

19/08/2025

😖 疼痛反复发作？止痛贴、按摩、吃药都只是暂时缓解？
是不是常常这样：
✔️ 脖子、肩膀酸痛，睡不好又精神不集中
✔️ 下背痛、久坐久站就痛到坐立难安
✔️ 手麻脚麻，连简单动作都受影响
✔️ 运动受伤、五十肩、关节卡住，怎么都好不了

👉 这些，其实不是“哪里痛就按哪里”的问题，
真正的原因常常是 深层肌肉紧绷、神经受压、姿势不良 没有被解决！

💡 Mcare Physio 的系统化物理治疗
通过「专业评估 ➝ 先进仪器 ➝ 居家运动指导」
帮你找出根源，从根本改善疼痛。

🎯 我们最常处理的情况包括：
🔹 肩颈酸痛 / 富贵包 / 头痛偏头痛
🔹 下背痛 / 腰椎劳损 / 久坐办公痛
🔹 手麻脚麻、神经牵拉不适
🔹 运动伤害：拉伤、扭伤、肌腱炎
🔹 五十肩、关节僵硬、术后复健
🔹 长者退化性问题：平衡差、走路痛

✨ 首次体验优惠 RM150 / 次 ✨
包含：
✅ 1对1疼痛评估
✅ 专业徒手治疗 + 关节松动
✅ 电刺激 / 超声波 / 冲击波治疗
✅ 居家运动 & 姿势矫正教学

📍 地址：12, Jalan Kijang 1, Taman Suntex, Batu 9, Cheras 43200
🗺️ Waze: https://waze.com/ul/hw2837z21u
📞 WhatsApp 预约：
wa.me/60192817008 | wa.me/601156443569

💬 疼痛不是“忍一忍就会好”的问题。
现在就预约，让自己真正走出疼痛，恢复轻松自在的生活！

#物理治療 #物理治疗中心 #腰部扭伤 #健康脊柱 #疼痛缓解 #下背痛

17/08/2025

📱💻 长时间低头看手机、电脑，脖子是不是常常酸痛？
试试一个简单有效的动作 👉 下巴收缩运动（Chin Tuck）！

✨ 这个动作能帮助：
✅ 纠正“乌龟颈 / 头前倾”姿势
✅ 强化颈椎深层肌肉
✅ 减轻颈部与肩膀的紧绷感

🔎 怎么做？
1️⃣ 坐直或站直
2️⃣ 轻轻把下巴往内收，好像要把双下巴挤出来
3️⃣ 保持 5 秒，重复 10 次

⚠️ 小提醒：动作要轻柔，不要用力过猛，也不要低头！

在 Mcare Physio，我们会结合 姿势训练 + 手法治疗 + 专业运动处方，帮你改善颈椎压力，让脖子更轻松。

💡 每天花几分钟做 Chin Tuck，长期坚持效果更好！

📍 Mcare Physio
📞 联系我们，预约专业物理治疗
📍 地址：12, Jalan Kijang 1, Taman Suntex, Batu 9, Cheras 43200
Use Waze to drive to Mcare PHYSIO I Physiotherapy & Rehabilitation Specialist, 12 Jalan Kijang 1, Cheras, Selangor: https://waze.com/ul/hw2837z21u
📞 预约电话 / WhatsApp：019-2817008
wa.me/60192817008
wa.me/601156443569

17/08/2025

🏀⚡️ 膝盖痛让你跳不动、跑不快？
小心这是 跳跃膝（髌腱病）！

这种运动伤害常见于 🏃‍♂️ 跑步、🏀 篮球、⚽️ 足球、🏐 排球等需要频繁跳跃或爆发力训练的人。它是由于 连接髌骨与胫骨的肌腱反复过度负荷，导致发炎或损伤。

🔎 常见症状：
✔️ 膝盖下方（髌骨下缘）疼痛
✔️ 运动后酸痛、僵硬
✔️ 跳跃、下蹲、上下楼梯时更痛

在 Mcare Physio，我们不仅止痛，更帮你解决根源：
✅ 缓解疼痛与控制负荷
✅ 针对性肌力与髌腱强化训练
✅ 动作纠正，预防复发

💡 记住！越早治疗，恢复越快。别等膝盖痛拖成慢性伤害。

👉 立即预约物理治疗，让你重返运动场，自由无痛动起来！

📍 Mcare Physio
📞 联系我们，马上预约
📍 地址：12, Jalan Kijang 1, Taman Suntex, Batu 9, Cheras 43200
Use Waze to drive to Mcare PHYSIO I Physiotherapy & Rehabilitation Specialist, 12 Jalan Kijang 1, Cheras, Selangor: https://waze.com/ul/hw2837z21u
📞 预约电话 / WhatsApp：019-2817008
wa.me/60192817008
wa.me/601156443569

10/08/2025

😣 扭到下背？别硬撑！
一次弯腰搬东西、突然转身，腰部就像被“卡住”一样疼… 这可能是 下背扭伤。

第一时间怎么做？
1️⃣ 停止加重疼痛的动作
2️⃣ 冷敷患处 15–20 分钟（前 48 小时）
3️⃣ 避免长时间躺着不动（适度走动促进恢复）
4️⃣ 保持脊柱中立姿势，减少压力

⚠️ 该找物理治疗师的信号

疼痛持续超过 2–3 天

活动受限、无法正常弯腰或转身

伴随腿部麻木、刺痛

重复发作的腰痛

💡 物理治疗能帮你
✔ 找出受伤根源（不仅仅是止痛）
✔ 缓解疼痛与炎症
✔ 恢复脊柱灵活与力量
✔ 制定个性化运动，防止复发

记住： 越早处理，恢复越快！不要等到疼痛变成长期问题才行动。

📍 地址：12, Jalan Kijang 1, Taman Suntex, Batu 9, Cheras 43200
Use Waze to drive to Mcare PHYSIO I Physiotherapy & Rehabilitation Specialist, 12 Jalan Kijang 1, Cheras, Selangor: https://waze.com/ul/hw2837z21u
📞 预约电话 / WhatsApp：019-2817008
wa.me/60192817008
wa.me/601156443569

#物理治疗 #腰部扭伤 #下背痛 #健康脊柱 #疼痛缓解

09/08/2025

🐦🐕 Meet the Bird Dog — Your Back’s New Best Friend!
No, it’s not a new pet… it’s one of the BEST exercises for building a strong, pain-free spine.

Why do it?
✔ Strengthens your core & back muscles
✔ Improves balance and stability
✔ Protects your spine from injury

How to do the Bird Dog:
1️⃣ Start on hands & knees (tabletop position)
2️⃣ Lift your right arm forward & left leg back — keep them in line with your body
3️⃣ Hold for 3–5 seconds, then return to start
4️⃣ Switch sides (left arm + right leg)
5️⃣ Repeat 8–10 times per side

Pro Tips:
🐾 Keep your hips level — no wiggling!
🐾 Look down at the floor to keep your neck neutral
🐾 Move slowly — it’s about control, not speed

💡 Do this daily and your spine will thank you every time you bend, lift, or twist.

For booking & enquiries:
📞: 019 281 7008
📍 Mcare Physio
Operating Hours: Daily 9am to 6pm
12, Jalan Kijang 1
Taman Suntex, Batu 9
43200 Cheras Selangor.