Dijon Watkins Biokineticist

04/03/2026

17/02/2026

Neck stiff? Tight upper back?👀

Posture isn’t “sit up straight.”
It’s how your body holds itself against gravity 🌍

Good posture = less strain on joints, better breathing, and more efficient movement 💪🫁

Here’s your 5-minute posture reset 👇

• Scap Tucks – 2 x 10–12 reps
Gently draw shoulder blades back and down - away from your ears🔄

• Neck Stretches – 2 x 20–30 sec per side
Slow, controlled and gentle 🧠

• Thoracic Open Books – 2 x 8–10 per side
Rotate through the upper back 🔓

• Cat-Cow – 2 x 8–10 slow reps
Move one vertebra at a time 🐈🐄

• Shoulder Rolls – 2 x 10 forward + 10 backward
Smooth, full circles 🔁

Five minutes. ⏱
Less tension.
Better alignment under load.

Save it 💾
Stay consistent.
Let your posture work for you, not against you.

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Disclaimer: This content is for educational purposes only and does not replace medical advice. If you have pain, injury, or a medical condition, consult a qualified healthcare professional before starting.

20/01/2026

Movement is medicine

Our 2026 exercise classes are designed and led by a qualified Biokineticist, with a clear focus on strength, mobility, balance, and long-term musculoskeletal health. These are small, structured classes, built for people who want to move better, feel stronger, and stay independent — not just sweat for an hour.

✨ Vital Movers
For ladies with minimal health concerns who want to improve strength, mobility, and flexibility in a supportive, guided environment.

✨ Back & Bones
Designed for those with back or joint pain, or a history of joint replacement. This class focuses on spinal strength, posture, mobility, and bone health through controlled, progressive movement.

✨ Brains & Balance
For ladies living with neurological conditions such as stroke, MS, or Parkinson’s. The focus is on balance, coordination, strength, mobility, and everyday functional tasks.

📍 Classes are limited to 5 people per session to ensure quality and individual attention.
💰 R110 per class | Monthly payment required
📅 Miss a class? You can make it up.
❌ If we cancel, you won’t be charged.

Bookings are essential.

📩 Contact Marelie to secure your spot.
📲 082 922 6296
🌐dijonwatkinsbio@gmail.com

11/12/2025

08/12/2025

Shoulder stability is your shoulder’s ability to stay controlled, supported, and centred in the socket while you move 🦴💪
It’s not just about strength — it’s about coordination, balance, and keeping all the small stabilising muscles doing their job 🎯

Training shoulder stability helps reduce injury risk 🚫🔥, improves posture 🧘‍♀️, boosts performance in everyday tasks and sport 🏋️‍♀️⚽, and keeps the shoulder moving smoothly without unnecessary strain. A stable shoulder is a strong, reliable shoulder ✔️

Medical Disclaimer:
This content is for educational purposes only and is not a substitute for a medical assessment, diagnosis, or treatment. Always consult a qualified healthcare professional for personalised advice.

24/11/2025

Activities of Daily Living (ADLs) are the everyday tasks that actually matter: getting out of a chair, climbing stairs, carrying groceries, bending to pick something up, reaching overhead, and moving with confidence.

Training functionally means strengthening the patterns your body uses in real life, not just the movements you do in the gym.

When you train functionally, you build strength, balance, coordination, and mobility in a way that translates directly into your day-to-day routine. It reduces injury risk, supports independence, and helps your body handle life’s physical demands with less effort and more control.

Functional training doesn’t just make you stronger — it makes you capable.

10/11/2025

🎓 STUDENT SPECIAL ALERT! 🍕
Exam season is stressful — pizza helps. For the month of November, all school students get 15% off all standard-size pizzas and everything on our sandwich bar menu — yes, that includes milkshakes, iced coffees, and hot coffees.

📍 Hostels within 10km? You get FREE delivery!
Order on WhatsApp 👉 071 010 9335

📍 86 Westbourne Road, Mount Croix

Because studying is easier when you’re well-fed. 😉

🇿🇦

10/11/2025

🔥 Exercise of the Week: Banded Deadlift 🔥

Focus: Lower body strength, glute drive, and power through the full range.

Why we love it: The band increases resistance as you stand, forcing your glutes and legs to stay active through the entire movement. It’s a simple, effective way to build strength, control, and explosiveness — no equipment needed 💪🏼🍑

Common mistakes:
– Rounding the back instead of keeping the chest up.
– Letting the knees collapse inward.
– Losing band tension at the bottom.

Instructing tip: “Keep tension on the band, push your knees out, and drive through your heels as you stand tall.”