Beyond Rehab

02/04/2026

30/03/2026

Knee issues can make everyday movement feel difficult.

So… should you wear a knee brace?

It depends.

Knee braces can help:
✔ Provide short-term support
✔ Improve confidence when moving
✔ Reduce discomfort during activity

But they’re not always the solution.

Relying on a brace long-term without strengthening the knee can actually slow your recovery.

👉 The goal is to build strength and stability, not just support it.

💬 Not sure what’s right for your knee?
The right advice can make all the difference.

26/03/2026

🟢 Move Your Body Daily

Movement is medicine.

Even a short walk helps.

23/03/2026

Staying completely still can sometimes make pain worse.

✔ Movement improves circulation
✔ Helps reduce stiffness
✔ Supports recovery

The key is doing the right type of movement at the right time.

💬 Not sure what exercises are safe for you?
That’s where physiotherapy can help.

18/03/2026

3 tips to prevent falls at home.

15/03/2026

A simple core stability exercise you can do at home. This can be done with or without weights.

12/03/2026

A marathon, not a sprint.

11/03/2026

Simple Shoulder Rehab Exercise

Resistance band pull-aparts.

10 reps × 3 sets.

⚠️ Stop if pain worsens. If pain persists, seek professional physiotherapy advice.

10/03/2026

Improve Your Balance in 30 Seconds

Try this simple exercise:

Stand on one leg while holding a chair.

Hold for 30 seconds each side.

This improves:
✔ Balance
✔ Stability
✔ Fall prevention

08/03/2026

3 Simple Stretches For Lower Back Pain

If you sit a lot during the day, your lower back might be paying the price.

Try these:

1️⃣ Knee-to-Chest Stretch

Purpose: stretches the lower back and glutes.

Instructions

• Lie on your back with knees bent and feet flat on the floor
• Slowly bring one knee toward your chest
• Hold the knee with both hands
• Keep the other foot flat on the floor
• Hold 15–30 seconds
• Repeat 3–5 times each side

⸻

2️⃣ Cat-Cow Stretch

Purpose: improves spinal mobility and reduces stiffness.

Instructions

• Start on hands and knees
• Hands under shoulders, knees under hips
• Slowly arch your back upward (Cat position)
• Then slowly drop your stomach and lift your head (Cow position)
• Move slowly and comfortably
• Repeat 8–10 times

⸻

3️⃣ Child’s Pose

Purpose: stretches the lower back, hips and spine.

Instructions

• Start on hands and knees
• Slowly sit your hips back toward your heels
• Stretch your arms forward on the floor
• Let your chest relax toward the ground
• Hold 20–30 seconds
• Repeat 3–5 times

⚠️ Stop if pain worsens. If pain persists, seek professional physiotherapy advice.