Inge Böhmer Physiotherapist

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South Africa
Durban
Inge Böhmer Physiotherapist

MAP Movement Instructor. Different than your conventional Physiotherapist.

11/01/2024

I am back 😁🙌🏼

After my lovely maternity leave, in-person classes start up again from the 15 January 2024. See you there 😉

Want to have less pain and increased mobility? Contact me for more details 🤗

01/08/2023

Our family is growing 🤍🤩
Little bundle of joy expected mid October 🥰

01/02/2023

O N L I N E - C L A S S E S (NEW) 🥳

Interested in MAP Movement, and don't have a class near you?

Come join me online 🙌🏼

How do I join?

- Contact me, you are interested 🥳

- Details will be sent to you via email, pertaining the online/recorded classes

- To start off, you will receive a set of pre-recorded classes to guide you through the fundamentals of MAP Movement
(this makes the integration into the online classes much easier)

- After those videos you will join the live online classes 🙌🏼: (*except if you find the fundamentals difficult and struggle with pain. Then a individual online session is recommended to assist you with the fundamentals and your pain)

Eager to give it a try? Contact me/WhatsApp 0812101070 or email ingebohmer.physio@gmail.com 😃

10/10/2022

Struggling with calf stiffness after exercise? Grab your broomstick 🧹 and try this👆🏼. (Lower leg series 2/2)

Please read disclaimer before attempting this exercise 👇🏼.

✨ Grip the broomstick on either side
✨ Step forward with your right leg
✨ Go down into a lunge position
✨ Place the broomstick underneath your right knee
✨ Lean your upper body against your thigh
✨ Slide the broomstick up and down your right calf
✨ Swop sides
✨ ENJOY!

Struggling with lower leg pain/stiffness? Contact me on 0812101070 to find out how MAP can help you 🤗.

*disclaimer: if you have any health conditions or injuries please consult with your physician/therapist before attempting these exercises. Calf pain in combination with swelling and redness may indicate something more severe. Please call your physician if you are suffering from the combination of symptoms.

23/09/2022

Shin pain while running/walking/training? Grab your broomstick 🧹 and try this👆🏼.
(Lower leg series 1/2)

✨ Grip the broomstick on either side
✨ Step forward with your right leg
✨ Go down into a lunge position
✨ Turn your right toes/foot inwards to expose your shin area
✨ Slide the broomstick from the right knee down towards your ankle
✨ Spend more time on the tender areas, they need it the most 😉 (as long as you can still breathe. If it takes your breath away it's too much)
✨ Swop sides
✨ ENJOY!

Struggling with lower leg pain with running/walking/training? Contact me on 0812101070 to find out how MAP can help you 🤗.

*disclaimer: if you have any health conditions or injuries please consult with your physician/therapist before attempting these exercises.

15/09/2022

Suffering from neck stiffness after a long day behind the desk or driving long hours? Grab your broomstick 🧹👆🏼

✨ This can be done standing or seated
✨ Place the broomstick behind your neck
✨ Grip the broomstick on both ends
✨ Slide the broomstick from the bottom of your neck, up into your hairline
✨ Look to the right, while working on the right side of your neck and vice versa
✨ Also work centre (on your spine), but much gentler
✨ ENJOY!

Struggling with neck stiffness and pain? Contact me on 0812101070 to find out how MAP can help you 🤗.

*disclaimer: if you have any health conditions or injuries please consult with your physician/therapist before attempting these exercises.

15/09/2022

Don't have a foamroller at home? No problem. Grab a broomstick 🧹✨

Stay tuned for a series on using the broomstick to help work into your stiffness and pain in the comfort of your own home. These exercises are even handy when on holiday. There's always a broomstick lying around 🙌🏼.

*disclaimer: if you have any health conditions or injuries please consult with your physician/therapist before attempting these exercises.

If you are struggling with chronic pain, contact me to find out how MAP can assist you 🤗.

08/09/2022

Inge Böhmer Physiotherapist is turning 1 year old today 🥳🙌🏼! There is a prize up for grabs worth R290.

To enter:
⚪ Like this post
🟡 Tag a friend who needs movement (1 friend = 1 entry)
🟠 Follow Inge Böhmer Physiotherapist
🔴 BONUS ENTRY: share this post to your stories and tag Inge Böhmer Physiotherapist

💥 Giveaway ENDS: 29 September 2022
💥 Winner to be announced on the 30 September 2022 (Winner will be selected randomly and decision will be final.)
✨ Open to South African residents only (Class mentioned in prize will be held in Durban).

This Prize is not transferable and cannot be converted to cash.
This Giveaway is not affiliated with or endorsed by Instagram or Facebook.

⬅️ Swipe left to see details for the Introductory Group Class Event 🙌🏼

18/07/2022

Diaphragmatic Breathing 🙌🏼
Part 2 of 3

Lie on your back,
Arms relaxed at the sides
And legs bend comfortably

💥 On the inhale, aim the breath down towards your pelvic floor
💥 Pause at the end of your inhale
💥 Exhale through your nose
💥 With a pause at the end of your exhale
💥 And repeat

What should your feel?
You should feel movement in:
💨 Your abdomen/stomach
💨 Your sides
💨 Your pelvic floor
💨 Your lower back

Lack of movement in one of the above mentioned areas, may indicate "stiff" or dehydrated fascia. Contact me to find out how MAP can assist in achieving your FULL diaphragmatic breath 🤗.

Once you managed well with this version, continue with Part 1. If this is still difficult to feel the breath move into the pelvic floor, start with Part 3 👆🏼.

11/07/2022

What is Diaphragmatic Breathing 💁🏻‍♀️?

It's breathing with our stomach/abdomen (using the diaphragm) , instead of breathing with our chest 🙌🏼 (using the chest muscles).

Which BENEFITS does it have?

💥 If offloads the strain on your chest muscles; which weren't designed for long term breathing
💥 It helps with relaxation
💥 It lowers your heart rate
💥 It assists in pelvic floor health
💥 It moves your fascia and muscles from the inside out
💥 AND: you carry it with you everyday - it's an easy tool to use

Stay tuned for a reel series on diaphragmatic breath 🥳.

Contact me to find out how MAP can assist in finding your diaphragmatic breath 🤗

Slide once ➡️: Picture indicates the movement in your pelvic floor when breathing with your Diaphragm.
Picture from: https://pelvicpainrehab.com/pelvic-floor-yoga-and-pilates/18519/part-i-breathing-techniques-for-pelvic-floor-health/

Slide twice ➡️: Picture shows all the areas where movement should occur during this breath. Lumbar (lower back), Abdomen (stomach), Pelvic floor and Diaphragm.
Picture from:
https://www.thepelvichub.com/post/pelvic-floor-basics-part-four-breathing-youre-doing-it-wrong

22/06/2022

P A N D I C U L A T I O N: What is it 🙌🏼?

It is an active stretch of the body in combination with a yawn 😄.

Have you ever seen a cat stretch itself after lying down and sleeping 🐈? That's a practical example of pandiculation (cat picture from: https://somaticmovementcenter.com/pandiculation-what-is-pandiculation/ )

Give it a try and see how you feel 😁. Stay tuned for a post on an example on how to pandiculate.

Contact/WhatsApp me on: 0812101070 or Email me on: ingebohmer.physio@gmail.com to find out more about the MAP classes.

Address

24 Konigkramer Avenue
Durban
3629

Telephone

+27812101070

Website

http://www.mapmovement.co.za/

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