Yolande Van Vuuren Biokineticist

30/09/2025

Showering you with the cold truth...

Cold showers might sound uncomfortable, but they can do more for your body than just wake you up. When cold water hits your skin, blood vessels constrict and circulation improves as your body works harder to maintain its core temperature. This quick boost in blood flow can leave you feeling more alert and refreshed, almost like a natural shot of energy.

Cold showers are also known to support muscle recovery. Athletes often use ice baths after intense training because the cold helps reduce inflammation and soreness. While a regular cold shower is less extreme, it can still ease tension in muscles and joints after a long day.

Another benefit is stress relief. Cold exposure activates the nervous system and releases endorphins, the body’s feel-good hormones, which may help reduce feelings of anxiety and lift your mood. Some studies also suggest that regular cold showers can strengthen the immune system by increasing white blood cell activity.

Of course, cold showers are not for everyone. People with certain heart conditions should be cautious. But for most, they can be a simple and natural way to feel energized, recover faster, and build resilience.

29/09/2025

Walking and Running is an excellent form of cardiovascular exercise. Most people will start out running and quickly become injured or suffer from muscles aches, pains and strains. The key to running better and stronger is to ensure you running stance matches you! Here are a few tips to “Run Better” but if you would like a more in-depth approach to your running why not pop in for a running analysis by one of our qualified Biokineticist’s here at Yolande van Vuuren Biokineticist

26/09/2025

25/09/2025

Anatomy

Muscles of the posterior thigh

The posterior thigh muscles are mainly responsible for hip extension and knee flexion. They are commonly known as the hamstrings and include three primary muscles, plus an assisting muscle:
Hamstring Muscles
• Biceps femoris
• Long head: originates from the ischial tuberosity.
• Short head: originates from the linea aspera (posterior femur).
• Insertion: head of the fibula.
• Action: flexes the knee, extends the hip (long head), laterally rotates leg when knee is flexed.
• Innervation:
• Long head → tibial part of sciatic nerve.
• Short head → common fibular part of sciatic nerve.
• Semitendinosus
• Origin: ischial tuberosity.
• Insertion: medial surface of tibia (part of the pes anserinus).
• Action: hip extension, knee flexion, medial rotation of leg when knee is flexed.
• Innervation: tibial part of sciatic nerve.
• Semimembranosus
• Origin: ischial tuberosity.
• Insertion: posterior part of medial tibial condyle.
• Action: hip extension, knee flexion, medial rotation of leg when knee is flexed.
• Innervation: tibial part of sciatic nerve.
Assisting Muscle
• Adductor magnus (hamstring portion)
• Origin: ischial tuberosity.
• Insertion: adductor tubercle of femur.
• Action: hip extension.
• Innervation: tibial part of sciatic nerve.
✅ Together, these muscles:
• Extend the thigh at the hip.
• Flex the leg at the knee.
• Help rotate the leg depending on which hamstring is active.

24/09/2025

Stability Balls: A Biokineticist’s Secret for Core Strength, Balance, and Functional Fitness

In the world of exercise and rehabilitation, the stability ball has become an essential tool for improving core strength, posture, balance, and overall movement efficiency. Known also as a Swiss ball or exercise ball, this simple, inflatable ball is more than a piece of gym equipment. In Biokinetics, it serves as a practical and clinical instrument for rehabilitation, injury prevention, and functional training.

The unique feature of a stability ball is its unstable surface. Unlike traditional exercises performed on the floor, movements on the ball require constant activation of the deep stabilizing muscles of the core, spine, and pelvis. This makes every exercise not only more challenging but also more effective for building functional strength.

Stability balls are particularly valuable in rehabilitation. They help retrain balance and proprioception, improve postural control, and strengthen muscles that are often overlooked in standard exercise routines. For patients recovering from lower back pain, knee injuries, or postural imbalances, exercises on the ball provide a controlled and progressive way to regain strength and stability.

Balance and coordination improve significantly with stability ball exercises. This is especially important for older adults or anyone at risk of falls, as the ball provides a safe environment to challenge and enhance neuromuscular control. It also allows for low-impact strengthening and stretching, making it suitable for people with joint limitations or chronic conditions such as arthritis.

Common exercises used in Biokinetics practice include seated balance activation, wall squats, supine hip bridges, ball roll-outs, and dynamic plank variations. Each exercise targets core stabilizers while supporting functional movement patterns that translate to everyday activities and sports performance.

Safety and proper technique are crucial. Patients should select the correct ball size, practice exercises on stable surfaces, and progress gradually from basic to more dynamic movements. Initial supervision from a trained professional ensures correct posture and reduces risk of injury.

From a Biokineticist’s perspective, the stability ball is more than a tool for fitness. It is a clinical device that restores functional movement, strengthens core stabilizers, and supports rehabilitation and preventative care. Integrating stability ball exercises into a structured program allows patients to move more efficiently, prevent injuries, and improve their overall quality of life.

23/09/2025

Good to know.....

Your body is more mind-blowing than you think

• ❤️ +- 100,000 kilometers of blood vessels pumping nonstop… that’s enough to wrap around Earth 2.5 times.

• 🧠 150 000 to 180 000 kilometers of nerves firing every sensation, thought, and reflex in your body.

• 💀 206 bones holding you upright, protecting your organs, and letting you move.

And here’s the wild part : Doctors only started seeing inside the body in 1895, when X-rays were discovered...one invention changed medicine forever....

Next time you move your hand, blink your eyes, or take a breath… remember, you’re literally a walking miracle.

19/09/2025

🧠👣 Why Do We Lose Balance as We Age – and Can We Train It Back?

Have you ever noticed how standing on one leg feels trickier as the years go by? Balance isn’t just about muscles — it’s a team effort between your joints, nervous system, and even your inner ear. As we get older, these systems slow down, making falls more common.

💡 The good news? Balance can be trained just like strength or flexibility!
✅ Try this quick test: Stand on one leg for 30 seconds. Can you do it without wobbling?
✅ Next step: Add small exercises like heel-to-toe walking or standing with your eyes closed.

Every little bit helps your body stay strong, steady, and confident in movement.

👉 How long can you balance on one leg? Share your time below ⬇️ and challenge a friend to beat it!

18/09/2025

Anatomy

Muscles of the anterior thigh

The anterior thigh muscles are mainly responsible for hip flexion and knee extension. They are divided into two groups:
1. Quadriceps Femoris Group (knee extensors)
• Re**us Femoris
• Origin: Anterior inferior iliac spine (AIIS)
• Action: Extends knee, flexes hip
• Vastus Lateralis
• Origin: Greater trochanter and lateral lip of linea aspera
• Action: Extends knee
• Vastus Medialis
• Origin: Intertrochanteric line and medial lip of linea aspera
• Action: Extends knee
• Vastus Intermedius
• Origin: Anterior and lateral surfaces of femur shaft
• Action: Extends knee
💡 These four form the quadriceps tendon, inserting into the patella → patellar ligament → tibial tuberosity.
2. Sartorius (longest muscle in the body)
• Origin: Anterior superior iliac spine (ASIS)
• Insertion: Medial surface of tibia (pes anserinus)
• Action: Flexes, abducts, and laterally rotates hip; flexes knee
3. Pectineus
• Origin: Pectineal line of p***s
• Insertion: Pectineal line of femur
• Action: Primarily adduction and flexion of hip (sometimes considered medial thigh, but functionally anterior as well)
4. Iliopsoas (formed by iliacus + psoas major)
• Origin: Iliac fossa (iliacus), lumbar vertebrae (psoas major)
• Insertion: Lesser trochanter of femur
• Action: Powerful hip flexor
✅ Summary of actions:
• Hip flexion → iliopsoas, re**us femoris, sartorius, pectineus
• Knee extension → quadriceps femoris

17/09/2025

Kettlebell Resistance Training & Geriatrics

When people think of kettlebells, they often imagine young athletes doing explosive swings. But in Biokinetics, kettlebells are an adaptable and effective tool for older adults too.

Why Kettlebells Work for Geriatrics
• Functional Strength: Kettlebell movements mimic everyday tasks like lifting groceries, rising from a chair, or carrying objects.
• Balance & Stability: Many kettlebell exercises require control of the trunk and lower limbs, training stability and reducing fall risk.
• Grip Strength: Declines in grip strength are linked to reduced independence; kettlebells directly target this.
• Bone Health: Resistance training (including kettlebells) is key for preventing and managing osteoporosis.
• Cardiovascular Benefits: Continuous movements (like kettlebell carries or controlled swings) provide both strength and conditioning.

Clinical Applications in Older Adults
1. Sarcopenia (muscle loss) – kettlebells help rebuild strength and power.
2. Osteoporosis/osteopenia – safe loading maintains bone density.
3. Falls prevention – training balance, coordination, and functional lower limb strength.
4. Post-rehabilitation – transitioning patients from clinical rehab to independent training.

For geriatrics, kettlebells aren’t about chasing performance, they’re about preserving independence, confidence, and quality of life. Under Biokineticist supervision, this simple tool can transform functional strength in older adults.

16/09/2025

🎶Music and 🧠Brain...

Research shows that long-term musical training may protect against age-related cognitive decline. Older adults with years of instrumental experience demonstrated brain activity patterns similar to younger individuals, with more efficient connectivity and improved speech recognition in noisy environments.

This supports the idea that musical training builds cognitive reserve—resilience that helps the brain maintain function as we age.

The Connection Between Biokinetics and Music practice;

Both disciplines rely on complex, repetitive, and adaptive training that demands continuous interaction between body and brain. Whether through fine motor control in music or gross motor coordination in Biokinetics, these activities build cognitive reserve by reinforcing neural pathways, improving efficiency, and supporting long-term brain health.

👉 Together, music practice and Biokinetics illustrate how lifelong physical and cognitive engagement can act as powerful neuroprotective strategies

11/09/2025

What it is
Carpal Tunnel Syndrome (CTS) is a condition where the median nerve in the wrist is compressed as it passes through the carpal tunnel (a narrow passageway in the wrist).
Causes / Risk factors
• Repetitive hand or wrist movements (typing, manual work, tools)
• Wrist injuries or swelling
• Medical conditions (diabetes, thyroid issues, arthritis, pregnancy-related swelling)
Symptoms
• Numbness or tingling in the thumb, index, middle, and part of the ring finger
• Hand weakness or dropping objects
• Pain that may radiate up the arm, especially at night
Management
• Rest and activity modification
• Wrist splints (especially at night)
• Stretching and nerve-gliding exercises
• Reducing repetitive strain
• In some cases: corticosteroid injections or surgery

Biokinetics and exercise therapy can help reduce the symptoms.