Piketberg Pilates & Physio

Piketberg Pilates & Physio BASI Pilates Instructor
Physiotherapist

Now you know why they matter, next time you will hear them💡 Swipe through, and move with intention🧘🏻‍♀️ .qa• • • • • •B...
16/06/2025

Now you know why they matter, next time you will hear them💡

Swipe through, and move with intention🧘🏻‍♀️

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Be Pilates Qatar

Did you know your sitting posture could be silently reshaping your body?Most of us spend hours hunched over a desk, slou...
02/06/2025

Did you know your sitting posture could be silently reshaping your body?

Most of us spend hours hunched over a desk, slouched on the couch, or bent over a phone — and over time, that takes a toll. Here's what poor sitting posture can lead to:

• Rounded shoulders & forward head posture – causing chronic neck and upper back tension
• Compressed low back – increasing the risk of disc issues and persistent back pain
• Tight hip flexors – limiting mobility and affecting how you walk or train
• Poor circulation – especially in the legs, which can lead to swelling and fatigue
• Reduced lung capacity – slouching restricts the diaphragm, making breathing less efficient

The body adapts to the positions we spend the most time in. If we sit poorly for hours each day, our muscles and joints begin to believe that’s our "new normal."

Dm me the word "posture" and I'll send you the best way to permanently fix it ✅

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A recent study found that practicing Pilates core exercises for just four weeks can reduce back pain by 58%. This signif...
29/05/2025

A recent study found that practicing Pilates core exercises for just four weeks can reduce back pain by 58%.

This significant improvement is due to Pilates' focus on core stability, postural alignment, and controlled movement, which directly addresses the underlying muscular imbalances and weaknesses that contribute to chronic back pain.

The exercises specifically target the deep abdominal and spinal muscles, enhancing support for the lower back and improving overall mobility and flexibility.

Participants also reported better posture, reduced stiffness, and increased confidence in movement. This research confirms that consistent, low-impact core training—like Pilates—is not just safe for those with back issues, but also one of the most effective tools for long-term pain relief and spinal health.

Strengthen your core, support your spine, and move pain-free.

Follow .tips for more ✅
.tips
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A recent study found that practicing Pilates core exercises for just four weeks can reduce back pain by 58%. This signif...
19/05/2025

A recent study found that practicing Pilates core exercises for just four weeks can reduce back pain by 58%. This significant improvement is due to Pilates' focus on core stability, postural alignment, and controlled movement, which directly addresses the underlying muscular imbalances and weaknesses that contribute to chronic back pain.

The exercises specifically target the deep abdominal and spinal muscles, enhancing support for the lower back and improving overall mobility and flexibility. Participants also reported better posture, reduced stiffness, and increased confidence in movement.

This research confirms that consistent, low-impact core training—like Pilates—is not just safe for those with back issues, but also one of the most effective tools for long-term pain relief and spinal health.

Strengthen your core, support your spine, and move pain-free.

Follow for more ✅

🦴 PhysioMyth vs. Fact! 🦴❌ Myth: “If you’re getting older, pain and stiffness are just part of aging.”✅ Fact: Ageing does...
06/05/2025

🦴 PhysioMyth vs. Fact! 🦴

❌ Myth: “If you’re getting older, pain and stiffness are just part of aging.”
✅ Fact: Ageing doesn’t have to mean living with pain! 🙅‍♂️🙅‍♀️

Physiotherapists can help older adults stay strong, flexible, independent, and pain-free through tailored movement, balance training, and joint care.

Healthy ageing is possible — with the right support. 💪👣


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Sitting is the new smoking!And no, this isn’t just a catchy phrase—it’s a real health warning.On average, we sit for 9+ ...
23/04/2025

Sitting is the new smoking!
And no, this isn’t just a catchy phrase—it’s a real health warning.

On average, we sit for 9+ hours a day—at work, in traffic, or on the couch. But here’s what the research says:

⚠️ Sitting for 6+ hours daily increases the risk of death by 19% compared to sitting for less than 3 hours.
⚠️ It raises the chances of cardiovascular events by 147%.
⚠️ Sedentary lifestyles contribute to 1 in 10 deaths globally (WHO).
⚠️ Even 30 minutes of daily exercise can’t fully undo the damage of prolonged sitting.

And it’s not just your body—your brain suffers too! Less movement means less blood flow, affecting focus, memory, and mood.

So, what’s the fix?
✅ Stand up every 30–45 minutes
✅ Take walking meetings when possible
✅ Use stairs instead of elevators
✅ Walk after meals

Movement doesn’t need a gym—it just needs a habit!
Start today. Your body (and brain) will thank you.




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🧠 PhysioMyth vs. Fact! 🧠❌ Myth: “You need a doctor’s referral to see a physiotherapist.”✅ Fact: You can go directly to a...
10/04/2025

🧠 PhysioMyth vs. Fact! 🧠

❌ Myth: “You need a doctor’s referral to see a physiotherapist.”
✅ Fact: You can go directly to a physiotherapist without a referral! 🙌

Physios are first-line practitioners – trained to assess, diagnose, and treat a wide range of conditions. Early access = faster recovery. Why wait?




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💡 PhysioMyth vs. Fact! 💡❌ Myth: "If you have back pain, you should rest and avoid movement."✅ Fact: Movement is medicine...
31/03/2025

💡 PhysioMyth vs. Fact! 💡

❌ Myth: "If you have back pain, you should rest and avoid movement."

✅ Fact: Movement is medicine! 🚶‍♂️💪 Gentle activity and targeted exercises can actually help reduce pain and speed up recovery. Complete rest can sometimes make things worse by causing stiffness and weakness. If in doubt, consult a physio!



26/03/2025

A) When muscle fibers stick together, it’s usually due to past injuries, inflammation, or prolonged inactivity. Without proper stretching, collagen fibers in the muscle’s connective tissue can bind together, limiting movement and causing discomfort. On a microscopic level, this happens when the body’s natural repair process doesn’t function optimally, leading to reduced flexibility and impaired muscle performance. Recovery often includes physical therapy, massage techniques, and consistent stretching to restore mobility.

B) Massage is a skill—and mastering it requires structured training. A strong understanding of anatomy is essential. Professional massage therapists always know exactly what muscle, tendon, or tissue they’re working on, making each technique more effective.

C) When performing massage, visualizing the body’s muscles and tissues helps apply techniques with more precision. That’s why teaching anatomy alongside massage has been my focus for years. It’s important that clients also understand this—massage isn’t just a luxury. It’s a key component of better health, and everyone deserves to know the real impact it can have.

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✨ Movement Monday: Downward Facing Dog 🐶🧘‍♀️Start your week strong with Downward Facing Dog—a powerhouse yoga pose that ...
24/03/2025

✨ Movement Monday: Downward Facing Dog 🐶🧘‍♀️

Start your week strong with Downward Facing Dog—a powerhouse yoga pose that stretches, strengthens, and revitalises your body!

🔹 Benefits:
✅ Stretches the spine, hamstrings, and calves
✅ Strengthens shoulders and arms
✅ Improves circulation and relieves tension
✅ Enhances posture and flexibility

💡 Try This: Hold for 30 seconds to 1 minute while focusing on deep, steady breaths. Feel the stretch and reset your body for the week ahead!

Tag us in your pose! 📸💪



Pilates isn’t about shrinking, sculpting, or chasing some ‘ideal’ body type. It’s not a before-and-after transformation ...
18/03/2025

Pilates isn’t about shrinking, sculpting, or chasing some ‘ideal’ body type. It’s not a before-and-after transformation story. You don’t need to change a single thing about your body to belong here.

But here’s what will change? The way you feel in your body.

✨ You’ll feel stronger—both in class and in everyday life.

✨ You’ll move with more ease, confidence, and less pain.

✨ You’ll build a connection with your body that isn’t rooted in criticism, but in appreciation.

Pilates isn’t here to ‘fix’ you—because there is nothing to fix. It’s here to support you, to challenge you, and to remind you that your body is already worthy of movement, exactly as it is.

So if you’ve been waiting to start Pilates until you’re ‘strong enough,’ ‘flexible enough,’ or ‘fit enough’—let this be your sign. You are already enough. Pilates is for YOU.

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• • • • • •💪 Movement Monday: Strengthen Your Core with Dead Bugs! 🐞Looking for a simple yet effective core exercise? ...
24/02/2025


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💪 Movement Monday: Strengthen Your Core with Dead Bugs! 🐞
Looking for a simple yet effective core exercise? Try the Dead Bug! This movement helps improve core stability while protecting your lower back.

✅ How to do it:
1️⃣ Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees.
2️⃣ Slowly lower your right arm and left leg toward the floor while keeping your core engaged.
3️⃣ Return to the starting position and repeat on the other side.
4️⃣ Perform 10-12 reps per side, maintaining control throughout.

This exercise enhances coordination, strengthens deep core muscles, and supports better posture. Give it a go and let us know how it feels!

Address

1926 Building, Corner Of Church And Voortrekker Street
Piketberg
7320

Telephone

+27832882888

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