Wilmarette Steyn Physiotherapy

07/07/2025

🌟 Keep Kids Moving These Holidays!

📚 School’s out, movement is in!
Physiotherapists recommend keeping children active during the holidays to support healthy growth, motor development and mental wellbeing.

🏃‍♂️ Jump, dance, ride a bike, climb a tree — just keep it fun and safe.
👣 Not sure what’s best for your child’s body and stage of development? A physio can help!

www.saphysio.co.za

07/07/2025

Our telephone lines have been restored, thank you for your patience.
041-3735514

07/07/2025

Our telephone lines are temporarily out of order. You wil be able to reach us on 0849130807. Apologies for the inconvenience.

21/05/2025

Did you know that just 30 minutes of movement a day can reduce your risk of heart disease, diabetes, and depression?
Your physiotherapist can help you move safely, especially if you have pain or a chronic condition.
Let’s MOVE MORE, LIVE BETTER – TOGETHER!

14/04/2025

Our BNAP Program is different to your previous physiotherapy and rehabilitation experiences.
Find out why: https://workability.co.za/2023-bnap

17/03/2025

🔥 Movement Monday: Chair Squats for Strength & Stability! 🔥
Looking for a simple yet effective way to build lower body strength? Try chair squats! 💪🏽🏋️‍♂️

✅ How to do it:
1️⃣ Stand in front of a sturdy chair with feet hip-width apart.
2️⃣ Lower yourself slowly as if sitting down, keeping your back straight & knees aligned.
3️⃣ Lightly touch the chair, then push through your heels to stand back up.
4️⃣ Repeat 10-15 times.

🔹 Great for leg strength, balance, and mobility—perfect for all fitness levels!
🔹 Modify by using arm support or reducing depth if needed.

06/03/2025

🏃‍♂️ : Strengthen Your Core & Lower Back! 🏃‍♀️

🔥 Exercise: Bird-Dog

A strong core is essential for good posture, spinal health, and injury prevention. The Bird-Dog exercise helps improve core stability, balance, and coordination.

✨ How to do it:
1️⃣ Start on all fours with hands under shoulders and knees under hips.
2️⃣ Engage your core and extend your right arm forward and left leg backward.
3️⃣ Keep your back straight—avoid arching or twisting.
4️⃣ Hold for 3-5 seconds, then return to the starting position.
5️⃣ Switch sides and repeat 10 reps per side, for 2-3 sets.

✅ Tips for best results:
✔ Keep movements slow and controlled—avoid rushing.
✔ Focus on keeping your hips level to prevent wobbling.
✔ Add a challenge by holding a light weight in your hand!

Try this for a stronger, pain-free back! 💙
✔ Add a challenge by holding a lightweight in your hand!

24/02/2025

🚶‍♂️ : Strengthen Your Knees & Prevent Injury! 🚶‍♀️

🦵 Exercise: Step-Ups

Step-ups are a fantastic way to strengthen your legs, glutes, and core while improving balance and knee stability. Great for runners, athletes, and anyone wanting strong, healthy knees!

🔥 How to do it:
1️⃣ Stand in front of a sturdy step or bench.
2️⃣ Step up with your right foot, pressing through your heel to lift yourself up.
3️⃣ Bring your left foot up to meet the right.
4️⃣ Step down with the left foot first, then the right.
5️⃣ Repeat 10-12 reps per leg, for 2-3 sets.

✅ Tips for best results:
✔ Keep your core engaged and your back straight.
✔ Avoid pushing off the lower leg—focus on the working leg.
✔ Start with a low step and increase height as you get stronger.

Try this today and feel the difference! 💪

16/02/2025

💪 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!

12/02/2025

🏃‍♂️ Movement Monday: Improve Stability with Heel Raises! 🔥

Want stronger calves and better balance? Heel raises are a simple yet powerful exercise to strengthen your lower legs and improve ankle stability.

✅ How to do it:
1️⃣ Stand with your feet hip-width apart, holding onto a chair or wall for support if needed.
2️⃣ Slowly lift your heels off the ground, rising onto your toes.
3️⃣ Hold for a second, then lower back down with control.
4️⃣ Repeat for 10-15 reps, aiming for 2-3 sets.

This exercise is great for runners, athletes, and anyone looking to prevent ankle injuries. Try it today and feel the burn! 🔥

12/02/2025

🫁 Breathe Better, Recover Stronger! 🫀💪

During Cardiac Rehabilitation Week (9-15 Feb 2025), let's highlight the Active Cycle of Breathing Technique (ACBT) —a powerful physiotherapy technique that helps clear the lungs and improve breathing efficiency.

✅ ACBT: A structured cycle of breathing exercises to loosen and remove mucus, improving lung function.

For heart patients, effective breathing techniques support better oxygen flow, reduce breathlessness, and enhance overall recovery. 💙

Keep your lungs clear, your heart strong, and your recovery on track! 💨💓
The Beat Goes ON! 💓🎶

29/01/2025