Stirling Biokinetics

27/02/2026

How to Perform Arms Raised Horizontal Abduction (Resistance Band)

This exercise targets the posterior shoulder musculature, including the rear deltoid and scapular stabilisers. It plays an important role in improving posture, shoulder control, and long-term joint integrity.

When performed correctly, it reinforces proper scapular positioning and reduces the risk of shoulder overload — particularly in individuals who spend long hours sitting or training pressing movements.

🔎 Key Exercise Cues:
• Raise arms to shoulder height
• Maintain a slight bend in the elbows
• Keep ribs down and core engaged
• Avoid arching the lower back
• Pull the band apart in a horizontal plane
• Initiate movement from the shoulder — not the hands
• Keep shoulders relaxed (avoid shrugging)
• Control the return phase slowly
• Move within a pain-free range

💡Movement Tip:
Think about widening through the chest while keeping the shoulder blades controlled — not excessively pinched. Quality of movement is more important than band tension.

Strong shoulders are built through consistent, controlled loading.
Comments are open for constructive feedback.

10/02/2026

How to Perform Banded Bilateral Shoulder External Rotation Correctly

This exercise targets the rotator cuff and scapular stabilisers, helping to improve shoulder control, joint integrity, and long-term shoulder health. In this video, I demonstrate the movement using a resistance band with a strong focus on control and movement quality.

Key exercise cues:
• Hold a resistance band with both hands, palms facing up
• Elbows flexed to 90° and kept close to your sides
• Upper arms stay fixed against the torso
• Forearms start pointing forward in front of the body
• Brace your core and keep ribs down to avoid compensation
• Maintain an upright posture — no arching or leaning back
• Initiate the movement from the shoulder joint, not the wrists
• Rotate outward against the band with slow, controlled movement
• Control the return (eccentric phase) back to the start position
• Shoulder blades remain stable — avoid shrugging or excessive pinching
• Stay within a pain-free, controlled range

Movement tip:
Use a lighter band and prioritise smooth, controlled rotation. Keeping the elbows “glued” to your sides will maximise rotator cuff activation and limit unwanted shoulder compensation.

Comments are open for constructive feedback.
Strong shoulders are built through intentional, well-controlled movement.

01/02/2026

How to Perform a Bear Crawl Correctly

The bear crawl is a powerful full-body movement that builds shoulder stability, core control, and coordination between the upper and lower body. In this video, I’m demonstrating a slow, controlled version with a strong focus on technique and movement quality.

Key Bear Crawl Cues:
✔️ Hands under shoulders, knees under hips to start
✔️ Lift knees just a few centimeters off the floor — low hover position
✔️ Brace your core and gently engage your glutes before moving
✔️ Keep a neutral spine — avoid arching or rounding your back
✔️ Move opposite hand and foot together (contralateral pattern)
✔️ Take slow, quiet steps — control matters more than speed
✔️ Keep hips low and level — limit side-to-side sway
✔️ Push the floor away to keep your shoulders strong and stable
✔️ Breathe steadily while maintaining tension through your trunk

Shoulder Focus:
Actively press through the ground so your upper back stays slightly rounded. This helps strengthen the serratus anterior and improves shoulder stability.

Core Focus:
Imagine balancing a glass of water on your lower back. If your hips are rocking, slow down and shorten your steps.

Movement Tip:
Small, controlled steps will improve strength, stability, and coordination far more than fast, sloppy reps. Quality always comes first.

Comments are open for constructive feedback — movement is a constant process of assessment and improvement.

25/01/2026

How to Perform a Push-Up Correctly

The push-up is a foundational movement that challenges shoulder stability, core control, and overall movement quality. In this video, I demonstrate a controlled push-up with a rehab and technique focus.

Key push-up cues:
• Hands slightly wider than shoulder-width, wrists under shoulders
• Brace your core and glutes before you move
• Maintain a straight line from head to heels
• Lower slowly and with control (eccentric)
• Control the movement through the shoulder blades — they come slightly together on the way down and gently spread apart as you press up
• Press up with intent (quicker concentric)
• Squeeze your chest as you push to improve muscle activation and shoulder control
• Keep elbows angled, not flared
• Stay balanced through your hands

Movement tip:
Shift your weight slightly forward onto your hands instead of your feet to maximize activation of the chest/pectoral muscles.

Comments are open for constructive feedback. Movement is a constant process of assessment and improvement.

20/01/2026

How to Squat Correctly

The squat is a fundamental movement, but small technique errors can lead to pain or injury. In this video, I demonstrate a controlled, well-aligned squat with a rehab and movement-quality focus.

Key squat cues:
• Feet shoulder-width apart
• Brace your core before you move
• Sit down and back while keeping your chest up
• Avoid letting your knees extend past your toes
• Allow your knees to move in the same direction as your toes, without collapsing inward or pushing excessively outward
• Keep weight through your heels and mid-foot
• Maintain a neutral spine
• Stay in control by driving the movement through your glutes and quads

Self-critique: On review, I notice slight right ankle pronation, and at end range a small butt wink is evident — areas I continue to work on.

Comments are open for constructive criticism, discussion, or added tips. Movement is a constant process of assessment and improvement.

18/01/2026

Happy 2026 from Stirling Biokinetics!

This year, I’ve made a conscious decision to give more back to the biokinetics profession and the communities we serve. After stepping into the medical product consulting space, I’ve been fortunate to work closely with some of the world’s leading orthopaedic surgeons and gain firsthand experience in theatre, assisting with a variety of advanced procedures.

Throughout 2026, I’ll be sharing practical knowledge on physical rehabilitation, health, and wellness, bridging what happens in surgery with what truly matters in recovery, movement, and long-term function.

Here’s to a year that’s pain-free, functional, and focused on better movement for life.

20/10/2025

📢 Surgical Insight Meets Rehabilitation Expertise

Over the past while, I’ve had the privilege of working as a Medical Product Consultant Specialist, assisting surgeons directly in theatre. By scrubbing in and supporting the implantation process, I’ve gained first-hand surgical experience that strengthens my clinical understanding.

My specialties include, but are not limited to:
* Knee & Shoulder Replacements
* Sports Medicine Procedures
* Foot & Ankle Surgery

This unique perspective allows me to offer rehabilitation that’s informed by the procedure itself — ensuring patients receive targeted, effective care from day one of their recovery journey.

I’m excited to bring this depth of knowledge back into my biokinetics practice and continue helping people move better, recover smarter, and live stronger.

21/06/2025

Representing at the SAFSA Foot & Ankle Congress

09/06/2025

🌍 Foot & Ankle Congress | 23–24 May | South Africa

It was an incredible experience representing BMG Orthopaedic Solutions at this year’s Foot and Ankle Congress, proudly distributing ConMed Foot & Ankle solutions.

A true highlight was meeting and connecting with the esteemed Dr. Cristián Ortiz from Chile 🇨🇱—an honor to share knowledge and passion for innovation in orthopaedics.

Pictured here with my colleague Tylin Clark (KZN Consultant) and myself (Western Cape Consultant), united in advancing patient outcomes through world-class implant technology.

At BMG, we specialize in Foot & Ankle Implants, Sports Medicine, and Arthroplasty—driving the future of orthopaedic care.

26/05/2023

PHYSIOTHERAPY AND BIOKINETICS

25/04/2023

In the profession of Biokinetics, we have the opportunity to influence people's lives in ways that are profound and lasting. It is a privilege to bear witness to their journeys and to be a part of their healing process.

22/03/2023