Marili Hattingh Physiotherapists

07/04/2025

PhysioMyth vs Fact!

🧠 PhysioMyth vs. Fact! 🧠

❌ Myth: “You need a doctor’s referral to see a physiotherapist.”
✅ Fact: You can go directly to a physiotherapist without a referral! 🙌

Physios are first-line practitioners – trained to assess, diagnose, and treat a wide range of conditions. Early access = faster recovery. Why wait?

07/04/2025

Happy World Health Day!

🌍💚 Happy World Health Day! 💚🌍
Today we celebrate health as a human right — and as physiotherapists, we’re proud to be part of the movement toward healthier, more active lives for all.

💪 Whether it’s recovering from injury, managing chronic conditions, or staying mobile and independent — physiotherapy empowers people to live their healthiest lives.

✨ Let’s move more, live better, and make health accessible to everyone, everywhere.

31/03/2025

💡 PhysioMyth vs. Fact! 💡

❌ Myth: "If you have back pain, you should rest and avoid movement."

✅ Fact: Movement is medicine! 🚶‍♂️💪 Gentle activity and targeted exercises can actually help reduce pain and speed up recovery. Complete rest can sometimes make things worse by causing stiffness and weakness. If in doubt, consult a physio!

24/03/2025

🌍 Movement Monday: Breathe Easy, Fight TB! 🏋️‍♂️💨

🌟 Exercise of the Day: Diaphragmatic Breathing 🌟

Deep breathing strengthens your lungs, improves oxygen flow, and supports TB recovery. Try this simple diaphragmatic breathing exercise:

How to Do It:
1️⃣ Sit or lie down in a comfortable position.
2️⃣ Place one hand on your chest and the other on your belly.
3️⃣ Inhale deeply through your nose, letting your belly rise while keeping your chest still.
4️⃣ Exhale slowly through pursed lips, feeling your belly fall.
5️⃣ Repeat for 5–10 minutes daily.

💙 This exercise helps improve lung function, reduce breathlessness, and promote relaxation. Give it a try and keep your lungs strong!

17/03/2025

✨ Movement Monday: Downward Facing Dog 🐶🧘‍♀️

Start your week strong with Downward Facing Dog—a powerhouse yoga pose that stretches, strengthens, and revitalises your body!

🔹 Benefits:
✅ Stretches the spine, hamstrings, and calves
✅ Strengthens shoulders and arms
✅ Improves circulation and relieves tension
✅ Enhances posture and flexibility

💡 Try This: Hold for 30 seconds to 1 minute while focusing on deep, steady breaths. Feel the stretch and reset your body for the week ahead!

Tag us in your pose! 📸💪

13/03/2025

💆‍♂️ : Relieve Carpal Tunnel Syndrome! 💆‍♀️

Tingling, numbness, or weakness in your hand? Carpal Tunnel Syndrome could be the culprit! 🤲 Physiotherapy can help ease pain, improve mobility, and prevent surgery. Try wrist stretches, nerve glides, and ergonomic adjustments for relief!

💡 Pro Tip: Take frequent breaks & keep your wrists in a neutral position while typing.

13/03/2025

Happy World Kidney Day! 🌍💚 As physiotherapists, we understand the vital role kidneys play in overall health. Maintaining an active lifestyle, staying hydrated, and managing chronic conditions can greatly benefit kidney function. Let’s keep moving for better kidney health!

10/03/2025

🔥 Movement Monday: Chair Squats for Strength & Stability! 🔥
Looking for a simple yet effective way to build lower body strength? Try chair squats! 💪🏽🏋️‍♂️

✅ How to do it:
1️⃣ Stand in front of a sturdy chair with feet hip-width apart.
2️⃣ Lower yourself slowly as if sitting down, keeping your back straight & knees aligned.
3️⃣ Lightly touch the chair, then push through your heels to stand back up.
4️⃣ Repeat 10-15 times.

🔹 Great for leg strength, balance, and mobility—perfect for all fitness levels!
🔹 Modify by using arm support or reducing depth if needed.

24/02/2025

Movement Monday!

Lets get active!

Call us on 0126440531 to sort out your injuries so you can get moving!

🚶‍♂️ : Strengthen Your Knees & Prevent Injury! 🚶‍♀️

🦵 Exercise: Step-Ups

Step-ups are a fantastic way to strengthen your legs, glutes, and core while improving balance and knee stability. Great for runners, athletes, and anyone wanting strong, healthy knees!

🔥 How to do it:
1️⃣ Stand in front of a sturdy step or bench.
2️⃣ Step up with your right foot, pressing through your heel to lift yourself up.
3️⃣ Bring your left foot up to meet the right.
4️⃣ Step down with the left foot first, then the right.
5️⃣ Repeat 10-12 reps per leg, for 2-3 sets.

✅ Tips for best results:
✔ Keep your core engaged and your back straight.
✔ Avoid pushing off the lower leg—focus on the working leg.
✔ Start with a low step and increase height as you get stronger.

Try this today and feel the difference! 💪

18/02/2025

Hamstring strains are mostly caused by a very quick contraction or a very sudden stretch of the hamstring muscle group which causes high stress that the muscle is unable to adapt to quick enough.

This is mostly caused by sprinting, kicking, jumping or quick changes in direction of a movement.

Physiotherapy treatments aim to restore your function and prevent a re-injury.

Contact us for an appointment on 0126440531!

11/12/2024

Feel Your Best with Marili Hattingh & Nadine Thompson – Your Trusted Physiotherapists!
As the year winds down, it's time to focus on YOU! Our physiotherapy sessions can help you:
✅ Rejuvenate your body and mind after a hectic year.
✅ Alleviate stress and tension with targeted treatments.
✅ Restore your energy levels with personalized exercises.
✅ Improve mobility and flexibility to start the new year fresh.
✅ Enhance your overall well-being for a brighter tomorrow.
📞 For physiotherapy appointments, call 012 644 0531.
📞 For GP appointments with Dr. Marina Friend or one of the other Medical Doctors 012 664 7429.
📍 For your convenience you will find 4 Medical doctors together with a Nutritional Coach, Optometrist, Physiotherapist, Pathcare pathologist and Occupational Therapist located at MediCare 209, 209 Clifton Ave, Lyttleton, Centurion.
Move better. Feel better. Live better.

11/12/2024

🎉 Happy 100th Birthday to Physiotherapy in South Africa!

A century of healing, movement, and transforming lives. Here's to the past, present, and future of our incredible profession! 🙌