Shine Wellness Physical Therapy

07/12/2023

SPORTS MASSAGE SPECIAL! Treat yourself to instant relief of aches and pains from a busy 2023.
Book a 1 hour Massage for R500 at any of our locations.
Valid until end Dec 2023

04/12/2022

Hi friends! Please spread the word that I am looking for a Sports Physio to join my practice from early next year. Based in Newlands and Monte Vista.
Thanks a mill 🙏🏻 Please message my PA on 0798792616 if you know of anyone?

25/07/2021

21/07/2021

20/07/2021

PhF- 31 Carrying heavy Bags on one side for long???...
Carrying sling bags with weight pulling downwards. It creates an isometric contraction of the muscles of the same side, making them to work double and that too for a long duration. .
Carrying load like this can actually tighten your muscles (upper trapezius, levator scapulae and rhomboids) and gradually cause postural problem..
Your shoulder from that side will seem lifted up and you won’t even remember where the problem started from. .....
This can also be a reason for NECK PAIN ... due to overuse and misuse of muscles of shoulder girdle.

So it’s advised to frequently change sides and carry a back pack carrying load on both shoulders and back.
Via .spine .

20/07/2021

Get The Relief You’ve Been Waiting For.⚡💪

28/06/2021

Back pain doesn't improve with time. The older we get, the worse it gets without proper treatment. With time, the spine wears down. The different components, the joints, the discs and bones, they all get weaker.

Nerve pain is a severe issue. With age, discs in the neck and back can degenerate, causing them to herniate or pop out and press on nerves. Enlarged joints and ligaments can also cause nerve pain.

Most back problems are candidates for nonsurgical treatment. Treatment often involves physical therapy and/or osteopathy. Often, just relearning how to stand and walk correctly can greatly improve people's neck and back symptoms. In many people with back pain, core, hip and leg muscle weakness is common. Therefore, exercise needs to be ongoing to be effective. That’s where we at Spine Health and Back Pain Centre can provide enormous help: healing without surgery.

Think of exercise as brushing and flossing of your teeth. Long-term maintenance of a home programme is really important. Because while pills might mask the pain, appropriate treatment, exercise and physical training can improve it.

28/06/2021

The elasticity of the hamstrings – their ability to stretch under resistance and contract – plays a huge role in most competitive sports and this is exactly why hamstring injuries are a common phenomenon. They are just too weak and not elastic enough to endure the stress of high-intensity games and activities. Do not overestimate the importance of exercises like hamstring curls or prone curls.

Glute Bridge
Prescription: 3×12-15 reps with 30-60 sec. rest

How to do it: Lie down with your back, palms, and feet flat on the floor, knees bent. Press both feet into the ground as you raise both hips up toward the ceiling. “At the top of the movement, squeeze your glutes together to ensure you don’t arch or drop your lower back,” Ibrahim says. Hold at the top for a 2-second count, then lower and repeat.

22/05/2021

SHOE STORAGE IDEA - Love this!

find it here (affiliate link)---> https://rstyle.me/+GZjDPAg1vdicy3ziFbUqfw

20/05/2021

Low carb lasagne with sliced butternut squash instead of pasta sheets 🤤

https://apple.co/2KdTlTP

20/05/2021

Caryn Stretton, one of our helpful physios, will be chatting to Liezel van der Westhuizen on CapeTalk & 702 this Friday, just before 5 am on how to prevent back pain when you sit all day.
Listen in for expert advice!

17/05/2021

17/05/2021

You need strong legs to stay running healthy and fit but the real question is how to strengthen and maintain your knees if you have pain and aches from running.
Here are 6 ways to address that 👇

1 • Squat
2 • Reverse Towel Lunge
3 • Single Leg Deadlift
4 • Lateral Monster Walk
5 • Lateral Lunge
6 • Step Up

16/04/2021

The BEST oven-roasted cauliflower and it’s so easy. https://natashaskitchen.com/roasted-cauliflower/

03/04/2021