Joint Dynamics Evolve

20/12/2025

19/12/2025

Keep Moving This Holiday Season (Even When Life Gets Busy)

The holidays are an amazing time to celebrate—but they can easily derail movement routines. New research from this year shows that small bursts of intentional movement still deliver measurable health benefits, even when you can’t make it to the gym. 

Why it matters:
• A comprehensive review of current exercise science reaffirmed that short bouts (

18/12/2025

If you suffer symptoms of “overactive bladder” or increased frequency/urgency the festive season can be a particularly challenging time. After ruling out a medical infection, these are some of our top tips

- avoid dehydration as the bladder can become more irritated.
- hydrate slowly during the day - sipping water & don’t consume a whole glass in one go.
- understand what beverages irritate your bladder & reduce.
- avoid constipation.
- try & keep up your regular exercise routine.
- maintain pelvic floor strength & coordination.

As always, if your symptoms persist reach out for further assessment & treatment.

12/12/2025

Join Wesley, our Women’s Health Physiotherapist in Quarry Bay for our free Postnatal Workshop on Dec 18th.
Learn about postnatal physical recovery with top tips
- Abdominal muscle recovery & Diastasis
- Pelvic floor considerations
- what’s normal Bladder/Bowel function
- return to exercise @ running.

Reach out for more information!!

09/12/2025

Returning to running postnatally and not sure where to begin with your training? 🤔

Try these single leg strength and impact exercises to help get you back feeling stronger and ready for running. Can be done at home or the gym🙌🏼

If you experience any pelvic floor heaviness, leakage, discomfort or musculoskeletal pain, book in with one of our women’s health physios to ensure you are ready to run pain free💫

P.s Remember pelvic floor leakage is common but NOT normal 🫡

04/12/2025

Pelvic floor training is more than just doing Kegels.
Every woman’s body is different : during pregnancy, after birth, and through menopause, so the right training should always start with a proper assessment.

✨ Pelvic floor training can help:
• Prevent or improve urinary leakage
• Support labour and postnatal recovery
• Reduce heaviness or prolapse-like symptoms
• Improve core stability and posture
• Support pelvic health during menopause

Whether you’re pregnant, recovering after birth, or going through menopause, your pelvic floor matters at every stage of life. ❤️
If you’re not sure where to start, a pelvic floor assessment can guide you safely.

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盆底肌訓練唔只係做 Kegel。
無論係懷孕、產後定更年期，每位女性嘅需要都唔一樣，所以開始訓練之前最好做專業評估，確保有正確既訓練方法。

✨ 盆底肌訓練有助：
• 減少或改善漏尿
• 支援順產及產後修復
• 減低下墜感／輕度脫垂症狀
• 改善核心穩定度及姿勢
• 支援更年期骨盆健康

無論你係孕期、產後媽媽，或者進入更年期，盆底肌都係你不可忽視嘅肌肉。❤️
全面既評估就係最好開始嘅第一步。

#盆底肌訓練 #盆底肌 #女性健康 #產後修復

30/11/2025

✨🎄 HO HO WHO’S READY TO SWEAT? 🎄✨

🔥 Our new class schedule is here, just in time to balance out the mince pies! 🍪➡️💪

🎁 And because ‘tis the season for sharing, bring a friend for HALF PRICE until the end of January! 🎁

Tag your favourite workout buddy below! 👇

04/11/2025

7 weeks in the countdown to Christmas, don’t wait to start those New Year’s resolutions! 🎄

New Strength class Wednesday’s at 12:45! Limited Spaces, book now!

22/10/2025

💕 October is Breast Cancer Awareness Month 💕

Early detection saves lives — and that starts with you.
Take a few minutes each month to check your breasts for any changes. Get to know what’s normal for you, and don’t ignore what feels different.
Your body is powerful — listen to it, care for it, and protect it. 💪💗

15/10/2025

Do you ever get breast pain during running or sport? 🏃🏼‍♀️ ⚽️ 🏑 🏉 🎾

Having the correct sports bra fitted is a huge way to prevent this from happening, and to reduce the movement of the breasts!

Our 3 top tips to look out for when fitting a sports bra:
- wide side panels
- high neck line
- adjustable straps

If you would like your sports bra checked or fitted, contact us to schedule an appointment! 💕

06/10/2025

October is Breast Cancer Awareness Month. It raises awareness about the importance of prevention & routine screening for early diagnosis & treatment.

Physiotherapy can assist your rehabilitation journey & provide personalized care.

Reach out to schedule an appointment & find out how we can support your recovery & enhance your well being.

15/09/2025

We have a new class and it’s about to get weighty in here. Drop the excuses, not the dumbbells. Our new strength class is here! Book your spot!