Adventist Physiotherapy Centre

27/12/2025

Tips for phone posture 🤗

Looking at your phone with your neck in an extreme bend can strain your neck muscles and lead to pain in your neck and shoulders. To prevent these issues, it's important to maintain a healthy posture while using your phone.

Tips for Better Phone Posture:

✅Bring your phone closer: Instead of leaning forward, bring your phone up to eye level.
✅Sit up straight: Maintain a good posture with your back straight and your shoulders relaxed.
✅Take breaks: Avoid looking at your phone for extended periods without taking breaks.

If you're experiencing neck pain, don't hesitate to contact us for more information and advice.🤗
https://wa.me/60124774721

19/12/2025

Your posture is aging faster than you think.

Forward head & rounded shoulders may affect your health like pain, injury, balance, confidence and even breathing.

Start fixing your posture by consult our physiotherapist today.

https://wa.me/60124774721

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12/12/2025

Is your elbow trying to tell you something?

Tennis elbow can affect anyone. If you feel pain when gripping, lifting, or twisting your wrist, your elbow may be signalling tendon strain.

Recognizing the signs early can help prevent it from worsening

https://wa.me/60124774721

01/12/2025

Just had a lower back operation?
Here are some gentle reminders to help you recover comfortably:

✅ Cool it down — apply some ice to reduce pain & swelling
✅ Keep your wound clean and dry. So, healing stays smooth
✅ Move lightly — short walks
✅ Sit with good support (your back will thank you!)
✅ Be kind to yourself — avoid bending, twisting, or lifting

✨ If something feels “not right,” listen to your body:
* Fever
* Sudden strong pain
* Numbness or weakness
* Trouble passing urine or stool
* Wound looks red, hot, or leaking

Healing takes time — go slow, be gentle, and take it step by step.
Listen and follow advice from your surgeon and physiotherapist
Your back is working hard to recover. 💪

https://wa.me/60124774721

21/11/2025

Did you know that physiotherapy can play a major role in improving mental health?Whether it's reducing
stress, enhancing mood, or improving overall mental resilience, movement is a powerful tool for mental well-being.

By combining physical treatments with mindfulness techniques, physiotherapists can help you feel better inside and out

For a personalized plan, consult our physiotherapist today.

https://wa.me/60124774721

31/10/2025

After breast cancer surgery, physiotherapy guides your body to move freely again, reducing stiffness, easing pain, and rebuilding the confidence to live fully.

24/10/2025

SPRAINED ANKLE? Do this following steps. 👇

1. 🧊 Ice for Pain and Swelling (10-15 mins).

2. 🩹 Compress immediately with a bandage or wear ankle guard for support.

3. 🔄 Gently Move your ankle within a pain-free range.

4.🦵 Exercise your knee and hip to keep circulation flowing.

5.🚶 Optimal Load: Walk with support as soon as it's tolerable.

IMPORTANT: If the pain is severe and doesn't reduce, or you can't put any weight on it, please seek professional advice immediately!

10/10/2025

Recovering from ACL surgery? Avoid these common mistakes that could delay your progress or risk of re-injury

Consistency, patience, and proper guidance make all the difference!

For a personalized plan, consult our physiotherapist today.

https://wa.me/60124774721

19/09/2025

Most scoliosis cases are mild, but severe scoliosis can affect breathing and movement.

Early detection is crucial - regular posture checks matter!

With the right exercises and guidance, you can move more freely and confidently.
For a personalized plan, consult our physiotherapist today.

Share to spread awareness and help others recognize the signs early!

https://wa.me/60124774721

08/08/2025

Here are some myths about back pain:

❌Myth 1: Lifting heavy things will always hurt your back
✅ Lifting with proper form and using your legs, not your back, is safe and even strengthens your body

❌Myth 2: You should avoid all exercises if you have back pain
✅ Rest is important early on, but staying active with gentle movement, stretching, and core exercise helps recovery and prevent stiffness

https://wa.me/60124774721

20/06/2025

The plantar fascia is designed to absorb shock and support your arch. When it's overstretched too often, it gets inflamed... and that’s why plantar fasciitis is one of the most common causes of heel pain worldwide!

Do you need help to manage the pain? Hurry book an appointment with us! 04-5304721/ 0124774721

13/06/2025

How to prevent stiff neck

1. Practice Good Posture
- Sit upright with your shoulders relaxed but not slouched.

2. Exercise Regularly
- Include neck-strengthening and stretching exercises.

3. Ergonomic Work Setup
- Monitor at eye level: Top of the screen should be at or slightly below eye level.
- Chair support: Use a chair with good neck and lumbar support.
- Keyboard and mouse: Keep them close enough to avoid reaching or straining.

4. Take Frequent Breaks
- Every 30–60 minutes, stand, stretch, or walk around.

5. Use Proper Sleep Support
- Pillow: Choose one that keeps your neck neutral—not too high or low.
- Sleeping position: Back sleeping is ideal; side sleeping is okay if your pillow supports your neck. Avoid stomach sleeping.

6. Avoid injuries
- Use speakerphone or a headset to avoid tilting your head to hold the phone between shoulder and ear.

https://wa.me/60124774721