CSMU - Centre for Sports Medicine

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CSMU - Centre for Sports Medicine

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from CSMU - Centre for Sports Medicine, Medical and health, 19 The High Street, Medstone Medical Centre. Umhlanga Boulevard, Durban.

18/09/2020

"If exercise could be packaged in a pill, it would be the single most widely prescribed and beneficial medicine in the world"

Physical activity should be considered a standard in clinical care, treating and preventing chronic diseases and medical conditions.

Biokineticists prescribe exercise as treatment in the correct dosage that will promote optimal health and increase your quality of life!

18/08/2020

Getting back to training now that gyms are open and want to know what areas of your body to focus on or need an individualized program?
A biokineticist can help with a functional movement screening to help make your program just for you 👏🏻💪🏻

28/07/2020

Exercising while pregnant has many benefits which can help make the pregnancy journey an easier one 👏🏻 Contact your doctor to make sure that you are given clearance to exercise and a Biokineticist can help you with exercises which will be safe to do🏃‍♀️

13/07/2020

Did you know you can get up to 7500 points for doing your vitality fitness assessment? If you have not yet done yours for 2019, now would be a good time to get it done 💪🏻

Contact us if you need to get it done! ✅

17/06/2020

Exercise has many benefits for older adults. Often exercise is avoided as there are worries with regards to safety. Exercise in a safe, controlled environment is recommended, contact a biokineticist for more information 💪🏻

11/06/2020

Hypertension also known as high blood pressure is a very common chronic condition. However, high blood pressure often has no symptoms. When last did you get your blood pressure checked? 🤔

Ideally , one should check their blood pressure often if they think they are at risk or have a family member with high blood pressure 🤗

05/06/2020

Pilates is a great form of low-impact exercise that incorporates flexibility, muscular strength and endurance movements. It emphasizes proper postural alignment, core strength and muscle balance. Adding Pilates to your weekly exercise routine can have many health benefits! Look out for our next post for videos demonstrating a few Pilates exercises 💪🏻

27/05/2020

Pelvic Tilts

Pelvic Tilting is important in repositioning/realigning your pelvis into a more neutral position (slight arch).

It is also fundamentally important in activating one of your core muscles - your pelvic floor muscles.

Correct pelvic tilting (tilting forward or backward, or laterally) helps to improve lumbo-pelvic posture, hip mobility, and core control.

A misaligned pelvis is most commonly due to tight and weak muscles around the lumbo-pelvic region and can lead to:
-general lower back pain
-pain with prolonged sitting, prolonged standing and prolonged walking
-hip and knee pain
-urinary incontinence

It is important to identify the type of tilt that you have in order to correct it.

You can contact a Biokineticist for a consult to identify the lumbo-pelvic posture that you have and to recommend the appropriate exercises for that posture.

11/05/2020

Back to running now that we are allowed to between 6-9am daily? 💪🏻 here are a few things to remember when getting back into your running routine. 🏃‍♀️🏃🏻

1. Take it slow , slowly increase your load weekly i.e your distance and speed. If you have not run for a while you cannot go straight back into the distance and speed you were running prior to lockdown.

2. Do not forget about your strength training now that you can run. Strength training in runners is vital to keeping the body working efficiently in your running.

3. Remember to keep stretching. Stretching is vital , you may feel stiff getting back into the running, keep a weekly stretching routine to help your recovery process.

4. Listen to your body. If you feel like you are in pain , do not run through the pain. Seek further advice.

5. Still allow your body adequate rest periods to recover from the load placed on it. Mix it up a bit to start getting back into it , go for a run one day, go for a walk the next day, alternating days.

02/05/2020

Diaphragmatic Breathing

Breathing from your diaphragm (as opposed to breathing from your lungs) is a more efficient way of breathing.

When you breathe in, your diaphragm contracts and moves downward, which allows your lungs to expand and take in more air.
Conversely, when you breathe out, your diaphragm expands and moves upward, which allows your lungs to contract and release more air from the body.

There are many benefits of this type of breathing:
- more oxygen can be taken in
- more carbon dioxide can be removed
- slows the heart rate
- stabilizes the blood pressure
- strengthens the diaphragm
- requires less energy to breathe
- helps decrease anxiety & stress

From a seated or standing position or lying flat on your back, place one palm on your belly and one on your chest. Try to breathe in and out so that you see only your belly move (rise and fall), with your chest remaining as still as possible.

Try to perform 3 sets of 30 seconds daily.

29/04/2020

Detoxification is an important part of our immune health. It involves the process of removing harmful toxins / carcinogens that would otherwise build up in our system and cause harm.

It is important to follow a lifestyle that does not put additional and unnecessary strain on our detoxification capacity.
Our dietary habits are important to consider. A 'bad' or unhealthy diet means that we will be consuming more harmful toxins. A 'good' or healthy diet will minimise harmful toxins.
Certain foods contain beneficial compounds that can help to improve our detoxification capacity. These include; broccoli, cauliflower, onions, cabbage, garlic, rocket, spring onion. AKA cruciferous and allium vegetables.

Include cruciferous vegetables as your staple vegetables. Avoid processed foods. Consider your food intake. Your dietary habits contribute immensely to either improving or detrimenting your health.

Thankyou for the image and .innovated for the post🤗

28/04/2020

Getting into a daily stretching routine will make your body feel much better and help prevent injuries! Here’s some things to remember for then you are stretching at home 🙌🏻

Address

19 The High Street, Medstone Medical Centre. Umhlanga Boulevard
Durban
4021

Website

http://centreforsportsmedicine.co.za/

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