What are the opening hours?

Monday 08:00 - 17:00 Tuesday 08:00 - 17:00 Wednesday 08:00 - 17:00 Thursday 08:00 - 17:00 Friday 08:00 - 17:00 Saturday 09:00 - 13:00 Sunday 09:00 - 12:00

Wessels Physiotherapy Inc

Home
South Africa
Lynnwood
Wessels Physiotherapy Inc

We are an orthopedic in-hospital practice. We pride ourselves in treating all patients with love and

23/02/2026

Modified bicycle crunches (low-strain core work)
A modified bicycle crunch trains the abs and obliques like a normal bicycle crunch, but with less neck and lower-back strain. It’s ideal for beginners, rehab, or anyone with back sensitivity.
🔹 How to do it (correct form)
1. Start position
o Lie on your back
o Knees bent, feet off floor (tabletop)
o Hands lightly behind head or arms on floor
2. Brace first
o Tighten core
o Flatten lower back to floor
3. Small movement
o Bring one knee toward chest
o Rotate torso slightly toward that knee
o Other foot stays higher (not fully extended)
4. Switch sides slowly
o Controlled pace
o Keep lower back down
________________________________________
🔹 Key cues (don’t skip these)
• Move slow, not fast
• Elbow moves toward knee via torso rotation (not pulling neck)
• Lower back stays on floor
• Range of motion = small but controlled
If your back arches, you’ve gone too far.
________________________________________
🔹 Programming
• 2–3 sets
• 8–12 reps per side
• Slow tempo (2–3 sec per rep)
________________________________________
🔹 Why it works
• Targets abs + obliques
• Lower spinal stress than full bicycles
• Good for core rehab progressions
• Builds control before harder exercises

16/02/2026

Bird dog exercise (core & spinal stability)
The bird dog is a top-tier stability exercise. It trains your core, glutes, and back muscles to keep the spine neutral while your limbs move — exactly what protects the lower back in real life.
🔹 How to do it (correct form)
1. Start position
o Hands under shoulders
o Knees under hips
o Spine neutral (no sagging or rounding)
2. Brace
o Tighten core lightly
o Imagine balancing a glass of water on your back
3. Move
o Extend opposite arm and leg
o Reach long, not high
o Keep hips and shoulders level
4. Hold
o 3–5 seconds
o Return slowly and switch sides
________________________________________
🔹 Key cues (this is where people fail)
• No lower-back arch
• Hips must stay square
• Move slow and controlled
• Don’t look up — keep neck neutral
If your torso shifts or rotates, you’re going too far.
________________________________________
🔹 Programming
• 2–3 sets
• 6–10 reps per side
• 3–5 sec hold each rep
Quality beats quantity here.
________________________________________
🔹 Why it’s effective
• Builds deep core stability
• Excellent for lower-back rehab
• Improves coordination
• Activates glutes + spinal stabilizers

________________________________________

09/02/2026

Dead bug exercise (core stability)
The dead bug is one of the best drills for deep core stability. It trains the transverse abdominis and teaches you to move your limbs without letting your lower back arch.
________________________________________
🔹 How to do it (proper form)
1. Start position
o Lie on your back
o Arms straight up to ceiling
o Hips and knees at 90° (tabletop)
2. Brace first
o Gently tighten abs
o Flatten lower back to floor (like a pelvic tilt)
3. Move slowly
o Extend opposite arm + leg
o Lower them toward the floor
o Stop before your back arches
4. Return & switch sides
o Controlled movement only
________________________________________
🔹 Key cues (don’t ignore these)
• Lower back stays glued to floor
• Move slowly (3–4 sec each rep)
• Breathe normally
• Small range beats sloppy range
If your back lifts, you’re going too far.
________________________________________
🔹 Simple programming
• 2–3 sets
• 6–10 reps per side
• Slow tempo > high reps
________________________________________
🔹 Why it’s effective
• Builds real core stability
• Helps with lower-back pain
• Improves coordination
• Great rehab or warm-up drill
________________________________________

05/02/2026

Pelvic tilt for core activation
A pelvic tilt is a small, controlled movement of the pelvis that helps you engage the deep core muscles—especially the transverse abdominis and lower fibers of the re**us abdominis. It’s widely used in rehab and core training because it teaches proper spinal positioning and bracing.
________________________________________
How to do it (properly):
1. Lie on your back, knees bent, feet flat.
2. Relax first—don’t brace yet.
3. Gently tighten your abs as if preparing for a light punch.
4. Tilt pelvis to flatten your lower back into the floor.
5. Hold 5–10 seconds while breathing.
6. Relax and repeat.
________________________________________
🔹 Key coaching cues (this is where most people mess up)
• Don’t push with your feet or glutes
• Don’t hold your breath
• Movement is small and controlled
• Think “ribs down, belt buckle slightly up”
________________________________________
🔹 Why it matters
Done right, pelvic tilts:
• Improve deep core activation
• Reduce lower back pain
• Teach spinal control
• Prep patients/clients for bridges, dead bugs, and planks

01/02/2026

Patients who perform structured core rehab:
• Recover faster
• Have less pain
• Show better function
• Have lower recurrence rates
• Have lower revision surgery rates

Those who skip rehab:
High probability of chronic pain and repeated surgery.
________________________________________
Why Traditional “Ab Exercises” Fail
Sit-ups, crunches, leg raises:
• Overload discs
• Increase spinal compression
• Do NOT activate deep stabilisers
They often:
• Worsen symptoms
• Delay recovery
________________________________________
Correct Core Training After Surgery Focuses On:
• Low-load stabilization
• Motor control
• Endurance
• Timing
• Coordination
NOT brute strength.
________________________________________

31/01/2026

What “Core” Actually Means (Not Sit-Ups)
True core stability comes from:
• Transversus abdominis (TrA)
• Multifidus
• Pelvic floor
• Diaphragm
These muscles form a 360° stabilizing cylinder around the spine.
They provide:
• Segmental control
• Micro-stability
• Load sharing
NOT brute-force movement.
________________________________________
What Happens After Surgery

1. Multifidus Atrophy (Almost Universal)
• Occurs within 24–72 hours
• Leads to:
o Segmental instability
o Recurrent pain
o Failed back surgery syndrome

2. Delayed Core Activation
Normal:
• Core activates before movement
After surgery:
• Core activates after movement
This means:
The spine moves first → pain → guarding → dysfunction loop.
________________________________________
How Core Weakness Causes Post-Surgical Pain

1. Segmental Instability
Small vertebral movements → disc + facet irritation → pain

2. Load Transfer Failure
Loads bypass muscles → go directly into:
• Discs
• Facet joints
• Ligaments
→ mechanical overload
________________________________________
3. Poor Shock Absorption
Core weakness → higher impact transmission → accelerated degeneration
________________________________________
Why Strong Core Prevents Re-Injury

Proper core activation:
• Reduces spinal shear
• Improves stiffness
• Increases load tolerance
• Protects surgical segments
This directly lowers:
• Re-herniation risk
• Adjacent segment disease
• Chronic post-op pain

30/01/2026

Why Core Strength Is Critical for Low Back Pain After Surgery
________________________________________
The Reality of Spine Surgery
Spinal surgery:
• Fixes structural problems
• Does NOT restore muscular control or stability
Surgery may:
• Decompress nerves
• Stabilize vertebrae
• Remove disc material
But it also:
• Disrupts deep stabilizing muscles
• Creates inhibition
• Causes neural shutdown
• Produces scar tissue
Result:
A spine that is mechanically repaired but functionally unstable.
This is exactly why core rehab determines surgical success.
________________________________________

29/01/2026

Side-Lying Hip Abduction with Internal Rotation Bias

Purpose
This is a targeted gluteus minimus + anterior gluteus medius activation exercise.

Unlike standard side-lying leg raises, the internal rotation bias shifts the load away from TFL and upper glute max and directly onto the deep lateral hip stabilisers.

In simple terms:
This is a precision rehab exercise, not a bodybuilding movement.

Muscles Targeted:

A. Primary:
Gluteus minimus
Anterior fibers of gluteus medius

B. Secondary:
Deep hip stabilisers
Core lateral stabilisers

Why Internal Rotation Matters

Standard side-lying abduction:
➡ Overloads TFL + upper glute max
➡ Poor femoral control
➡ Weak carryover to gait

Adding internal rotation bias:
➡ Forces gluteus minimus recruitment
➡ Improves femoral head control
➡ Improves pelvic stability
➡ Reduces knee valgus & pelvic drop

This small modification makes a massive difference.

How To Perform It Correctly:

Starting Position:
Lie on your side
Bottom leg bent for stability
Top leg straight
Hips stacked vertically
Core gently braced

Set Internal Rotation Bias:
Rotate the top thigh slightly inward
Toes point slightly toward the floor
NOT fully turned down — subtle angle only

Movement:
Lift the top leg straight upward
Keep pelvis stacked — no rolling backward
Stop before trunk compensates
Lower slowly

Range of Motion:
Small → medium
If you lift too high → other muscles take over

Key Technique Cues:
Keep pelvis stacked
Slight toes-down angle
Lift only 20–30 cm
Slow controlled movement
No momentum

Common Errors:

Toes turned up
Rolling backward
Lifting too high
Speed reps
Arching low back

28/01/2026

First up we have step downs.

How To Perform Step-Downs (Perfect Form)

Starting Position
Stand on a step or box (10–25 cm)
One foot on the box
Other foot hanging free
Hands on hips or lightly out front
Pelvis level
Core engaged

Movement:
Slowly bend the stance knee
Lower the free heel towards the floor
Light tap only — do NOT transfer weight
Push through heel of stance leg
Return to start

Key Technique Cues:

Knee tracks over 2nd toe
Pelvis stays level
Hip stays square
Movement is slow and controlled
No dropping, no bouncing

Common Mistakes (What NOT To Allow):

Knee collapsing inward
Pelvis dropping
Speeding through reps- remember: slow and controlled
Pushing off bottom foot
Excessive forward lean

27/01/2026

What happens when gluteus minimus is weak or inhibited?

This is where things go wrong.

A) Trendelenburg gait
• Pelvis drops on the swing side
• Classic sign of gluteus medius + minimus weakness

B) Knee valgus collapse
• Femur internally rotates uncontrollably
• Knee caves inward
• Leads to:
o ACL injuries
o Patellofemoral pain
o IT band syndrome

C) Chronic low back pain
• Pelvic instability → lumbar compensation → facet + disc overload

D) Hip impingement & labral stress
• Poor femoral head control inside the acetabulum
________________________________________
Clinical importance (why physios care about it)
If you are treating:
• Low back pain
• Hip pain
• SI joint pain
• Knee injuries
• Running injuries

You must assess and train gluteus minimus function — not just maximus.

26/01/2026

Lastly we have the Gluteus Minimus

What is it?
The gluteus minimus is the smallest and deepest of the three gluteal muscles:
• Gluteus maximus — power and extension
• Gluteus medius — frontal-plane stability
• Gluteus minimus — deep stabilizer and fine controller of hip motion

It sits under the gluteus medius, directly on the outer surface of the ilium, and inserts into the anterior facet of the greater trochanter of the femur.
In practical terms:
It is a precision control muscle, not a brute-force muscle.
________________________________________
Primary functions
A) Hip Abduction (secondary role)
• Assists gluteus medius in moving the leg away from midline
• Plays a supporting role, not the prime mover

B) Hip Internal (Medial) Rotation — PRIMARY FUNCTION
• Strong contributor to internal rotation of the femur
• Especially active during:
o Walking
o Running
o Direction changes
o Single-leg stance
This is clinically very important, because poor internal rotation control leads directly to knee collapse, hip overload, and back pain.

C) Pelvic Stabilization During Gait
During walking:
• When one foot is on the ground, gluteus minimus prevents the pelvis from dropping on the opposite side
This makes it critical for gait efficiency and spinal load control.

25/01/2026

For our beginner exercises we have theFire Hydrant Exercise

The fire hydrant is a hip-strengthening and stability exercise that targets the side glutes (gluteus medius) and deep hip stabilisers. It’s commonly used in physiotherapy, warm-ups, and injury-prevention programs to improve pelvic control and hip mobility.
_________________________________________
How to Perform the Fire Hydrant

1. Starting Position:
Begin on all fours (hands and knees)
Hands under shoulders, knees under hips
Spine neutral (flat back)
Core gently engaged
Look down toward the mat to keep your neck relaxed

2. Movement:
Keep one knee bent at 90 degrees
Slowly lift that knee out to the side
Imagine opening a gate or a dog lifting its leg at a fire hydrant
Keep hips and shoulders square to the floor

3. Top Position:
Lift only as high as you can without rotating your pelvis
You should feel the work in the side of the hip / glute
Hold for 1–2 seconds

4. Return:
Lower the knee slowly back to the start position
Maintain control and posture
Repeat 10 times before switching sides
____________________________________
Muscles Worked

Primary: Gluteus medius
Secondary: Gluteus minimus, core stabilisers, hip rotators
_____________________________________
Common Mistakes to Avoid

❌ Rotating or tilting the hips
❌ Arching the lower back
❌ Using momentum
❌ Lifting the leg too high
____________________________________
Benefits

Improves hip stability and control
Helps prevent knee collapse during walking, running, and squats
Supports lower-back and pelvic health
Excellent for glute activation before lower-body workouts
Safe and effective for rehab and beginners

Address

Lynnwood

Opening Hours

Monday	08:00 - 17:00
Tuesday	08:00 - 17:00
Wednesday	08:00 - 17:00
Thursday	08:00 - 17:00
Friday	08:00 - 17:00
Saturday	09:00 - 13:00
Sunday	09:00 - 12:00

Telephone

+27621164520

Website

http://www.phyzzio.co.za/

Alerts

Be the first to know and let us send you an email when Wessels Physiotherapy Inc posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Wessels Physiotherapy Inc:

Shortcuts

Address
Telephone
Opening Hours
Alerts
Contact The Practice
Claim ownership or report listing

Want your practice to be the top-listed Clinic in Lynnwood?