Inge Böhmer Physiotherapist, Westville (2025)

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.

09/06/2022

"Always get up and keep moving forward... It may be slow, but it is still progress 🤍" - Diana Morrow

K E E P - M O V I N G 🙌🏼

For more information on how MAP Movement can help you move from fear of movement to freedom of movement👆🏼,

Contact me per WhatsApp/Call: 0812101070
or
Email: ingebohmer.physio@gmail.com

02/05/2022

MAY SPECIAL ✨
It's my Birthday Month 🥳🙌🏼

In the month of May you can join your first In-studio class for free.

Call or WhatsApp me on 0812101070 or email ingebohmer.physio@gmail.com

01/03/2022

Hi there 👋🏼,
I haven't introduced myself yet, so here goes 🤗:

✨ My name is Inge Binding (maiden name is Böhmer), I am a Physiotherapist, MAP Instructor, Music Teacher/Enthusiast and Wife
✨German is my Home Language
✨ I grew up in Piet Retief (Mpumalanga) and finished high school in Pretoria.
✨ Studied Physiotherapy at Tuks while completing the BASI Pilates Course
✨ Completed my community service year in Potchefstroom. Here I learned and gathered a variety of experience
✨ I moved back to Pretoria and worked in a private practice, mainly doing ICU and respiratory rehab
✨My husband and I decided to move to Durban about a year ago, to be closer to his family. Here I work in a private practice, seeing outpatients and home visits
✨I completed my MAP Movement Training Course early in 2021 and became a qualified trainer
✨Besides MAP, I do crossfit at CrossFit DBN West and I absolutely love it
✨In my free time I play Piano and prep my music lessons for my elementary kiddies at Deutsche Schule Durban
✨ I love being outdoors and spending time with family and friends.
✨ I opened my MAP studio in September 2021, while still working as a Physiotherapist, and what a blessing it has been 😊!

That's me. Tell me about yourself in the comments below 😃, would love to hear from you.

27/01/2022

MAP stands for Myofascial Activated Posture 😃✨

We all spend a lot of time seated, even more so since lockdown and home offices. With MAP, one of the components we focus on: is getting "the chair out of our posture" 💃🏻🕺🏽

Contact or WhatsApp me on 0812101070 or email ingebohmer.physio@gmail.com for more information 🤗

24/10/2021

So excited as I received the finished piece today 🥳. Absolutely stunning 🤍🤩. Thanks again Little Jane!

24/09/2021

F A S C I A 🙌🏼

From close-up fascia looks like a spiderweb 🕸️. The webs are multidirectional, meaning you can pull at the spiderweb in multiple directions. By pulling only one end of the spiderweb, the rest of the strings respond, changing the webs form. When you release your pull, it rebounds/recoils back into place✨.

This same principle takes place in our fascia.🤸🏻 Fascia is the connective tissue in our body, which mainly consists of collagen.

There are three types of fascia:
🟡 Superficial fascia: the layer just underneath the skin
🟠 Deep fascia: the layers surrounding muscles, bones, nerves and blood vessels
🔴 Visceral fascia: the layers surrounding and wrapping the organs (to hold them in place ;)

During our lifetime we take in certain positions (sitting for example🪑). These prolonged positions result in a certain pull on our fascial "web", resulting in poor posture. The "web" looses it's ability to recoil back 🏹, which then results in stiffness and pain. Our fascia needs movement and hydration to be able to function within it's intended amazing design 🤩.

During MAP sessions we work directly on our fascial "web" to regain it's ability to recoil, which then helps to decrease stiffness and pain 🤸🏽‍♀️.

Contact or WhatsApp me on 0812101070 or email me on ingebohmer.physio@gmail.com for more information or to book your session.

Inge Böhmer Physiotherapist

11/01/2024

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