Jana Krüger Physiotherapists

07/12/2025

MAP movement all the way 💪🏻

Everyone is starting to realize how important fascia is when it comes to training the body, but most people still underestimate how deeply it influences movement.

Hydrated fascia behaves very differently, down to the cellular level. Not only does it participate in bioelectric signaling, it also plays a major role in how much range of motion your body can access during exercise. When this tissue is loaded correctly, it becomes elastic and responsive. Your muscles coordinate better, your posture improves, and energy becomes more stable because your body isn’t fighting itself to move.

When this tissue loses its elasticity and structural organization, your body begins moving in ways that increase tension, stiffness, and joint stress in the wrong areas. This is when people start experiencing the movement degradation that eventually leads to pain. Hydration in the body isn’t just about drinking more water. It depends on restoring the mechanical conditions that allow fluid to move through your tissue with minimal friction.

The visual on the left is exactly what we help you overcome through our training. This is what you see in the transformations we help people achieve, where their bodies begin to look more viscoelastic and full.

If you want to improve your movement, you not only need to strengthen the muscles that are weak, you also need to build the mechanics that distribute tension efficiently throughout your fascial system. The quality of your movement determines the quality of your tissue.

01/12/2025

30/09/2025

✨ Testimony Tuesday ✨

At just 12 years old, she suffered a neck injury that left her with constant pain, headaches, and a posture that chipped away at her confidence. For years, it felt like this was something she’d simply have to live with.

Fast forward nearly two decades, and everything changed. After starting MAP Movement, her posture shifted within months, the pain began to ease, and her body finally found the space to heal.

Today, MAP is her secret tool for strength and mobility. It’s her time to breathe, to reset, and to reconnect with herself after long, demanding weeks and years of chronic pain and discomfort.

Her words say it all: “MAP is so much more than exercise. It is a truly powerful healing and coping tool, and I simply cannot imagine a life without it anymore.”

Read her full testimony here: https://www.mapmovement.co.za/blog/map-to-a-better-posture

30/09/2025

Do you feel tightness and experience mobility issues around old injuries, especially scar tissue?

Take a C-section scar, for example. Scar tissue doesn’t just sit on the skin; it can bind into the fascia below, limiting glide, pulling on neighbouring tissue, and sometimes creating discomfort far from the scar itself. Think of your fascia as a onesie; if you tie or pull on it on one end, it gets tighter and restricts space for movement.

To help retrain your fascia around scar tissue, we use suction cups. Unlike rollers or balls (which push and shear), cups use distraction (lifting), creating space under the fascia. This gives a gentle “wake-up call” to restricted tissue, improves lymph flow, and invites the breath to reach places that have been holding tight. When used with movement (stretching, twisting, lying supine), cupping helps scar tissue become less rigid and more forgiving.

The research backs it up: cupping + movement has been shown to reduce pain, improve range of motion, and enhance tissue elasticity in scarred or stiff areas.

If you have old scars, tight areas, or parts of your body that feel “stuck,” this might be the tool you need. As always, go gentle, listen to your body, and use your breath.

Learn more about MAP Movement and how it can be applied to your lifestyle here: www.mapmovement.co.za

22/09/2025

Not all scars sit on the surface.

Inside your body, fascia needs to glide smoothly between its layers for efficient movement. When inflammation, immobility, or dehydration disrupt that glide, adhesions form small restrictions that can harden into scar tissue over time.

These internal scars can lock down mobility, change posture, and even create pain far from where the scar first appeared.

The good news? Fascia is adaptable.

With the right movement and awareness, scar tissue can be guided back, restoring balance and ease.

Learn more about MAP Movement here: www.mapmovement.co.za

22/08/2025

What is MAP?
www.mapmovement.co.za

18/08/2025

Before your morning coffee, your body already knows what to do… stretch, yawn, reset. That’s pandiculation; the body’s natural, built-in reset button.

From cats and dogs to babies and beyond, it’s how fascia stays hydrated, posture stays healthy, and nervous systems stay calm.

This instinctive full-body stretch deserves a comeback because it does more than just 𝙛𝙚𝙚𝙡 good. It breaks the seated mould, reawakens fascial planes, and lets you move out of tension and back into your body’s blueprint for freedom. No gym, no gear, no choreography needed; just your body, a bit of space, and a yawn.

Ready to join the pandiculation revolution?

👉 www.mapmovement.co.za

08/08/2025

Ever notice your body tenses up when life gets overwhelming? That’s your fascia responding.

Chronic stress floods the body with cortisol and adrenaline, triggering a constant “fight or flight” mode. This tightens muscles and fascia, making it stiff, less pliable, and more prone to pain or injury. Over time, this can lead to restricted movement, knots, and a body that just doesn’t feel like it used to.

Your fascia isn’t 𝘫𝘶𝘴𝘵 physical, it’s deeply connected to your nervous system. Emotional stress and trauma can literally get stuck in your tissue.

Unlock your facia and let go of your fear. Learn more here: www.mapmovement.co.za

21/07/2025

What’s all the hype about diaphragmatic breathing?

Your diaphragm and pelvic floor are like dance partners. As you breathe in, your diaphragm moves down, and your pelvic floor follows. As you breathe out, they both lift.

When this rhythm is working well, your pelvic floor behaves like a trampoline; springy, responsive, and supportive. But if your breath stays stuck high in your chest, the pelvic floor loses that bounce and becomes tight, weak, or uncoordinated.

That’s where diaphragmatic breathing comes in. It’s one of the simplest, most powerful ways to:
🔹 Relieve pressure on your pelvic floor
🔹 Improve bladder control
🔹 Ease pelvic pain
🔹 Rebuild strength and fascia elasticity (especially postpartum!)

Yes, your body can recover. You just need to know where to start: www.mapmovement.co.za

15/07/2025

𝘚𝘪𝘵𝘵𝘪𝘯𝘨 𝘪𝘴 𝘵𝘩𝘦 𝘯𝘦𝘸 𝘴𝘮𝘰𝘬𝘪𝘯𝘨? Yup, there’s science behind that.

When you sit for hours on end, your fascia (a 3D web of connective tissue) starts to shrink like a wetsuit left out in the sun. It results in your body feeling stiff, tight, and disconnected from the freedom of movement it was built for.

Long-term sitting can lead to:
🔹 Rigid posture
🔹 Collagen densification
🔹 Impaired breathing
🔹 Poor lymphatic flow
🔹 Dehydrated fascia that loses its bounce

But here’s the good news: your body 𝘳𝘦𝘮𝘦𝘮𝘣𝘦𝘳𝘴 how to move.

Through fascia-focused techniques like bouncing, hydration, breathing and more, MAP Movement helps undo the effects of sitting and puts the spring back in your step. Literally.

Move whenever you can. Move before you can’t. Your fascia will thank you.