PhysioJyer

PhysioJyer Physiotherapy 物理治疗 · CST 脑神经疗愈
肩颈腰痛｜头痛｜姿势不良｜压力紧绷
8 年临床 · 全身疼痛评估 & 调理
📍OngYiHow · Hutton Lane, Penang
📩 Whatsapp 预约｜By appointment only

19/02/2026

Weak squat doesn’t mean weak legs.
It simply means your muscles are waiting to be activated ✨

Wall squatting is one of the safest ways to:
• Activate your thigh muscles
• Strengthen your knees
• Build squat confidence
• Improve daily activities like walking and climbing stairs

Start small. Even 10 seconds is progress.

Your muscles learn with consistency, not force.

This Chor Sam, give your legs some love 🧧
Strong legs, strong foundation, strong year ahead.

HAPPY CHOR SAM ❤️

18/02/2026

Ever felt this during a long sitting hour during CNY gathering?
• Leg numbness
• Front hip tightness
• Lower back discomfort

Why it happens?
When sitting long hours:
Your front hip muscle (iliopsoas) becomes tight.
Your glutes and legs get less blood flow.
Your nerve gets compressed.

Result → numbness, stiffness, discomfort.

This is common. But don’t ignore it. 😁

Do this stretch (Iliopsoas stretch)
Step 1: Stand in lunge position
Step 2: Gently push your hip forward
Step 3: Feel stretch at front hip
Step 4: Hold 20–30 seconds
Step 5: Repeat both sides
This releases tightness from long sitting.

Movement restores circulation
Your body will thank you.

By Physio Jye er

17/02/2026

Heading back to kampung, back to where the heart feels most at home. 🧡

But long hours of driving or sitting can make your body stiff without you realizing it.

Before and after your journey, give your body some care:

Piriformis stretch – helps release deep glute tension and reduce lower back discomfort

Travel safe. Stretch well. Feel well.
— Physio Jye Er 🫶🏻

16/02/2026

最好的除夕，是心安，是团圆，是在当下。

今晚告别旧频率，准备迎接新的自己咯。

Jtwo Physio 祝大家 除夕快乐。✨

11/02/2026

📣 Chinese New Year Announcement 🧧

JTWO PHYSIO will be closed for Chinese New Year break from:

📅 16/2/2026 – 21/2/2026

✨ Services resume on 23/2/2026 (MON)

📍 Operating Locations:
• Monday & Tuesday – By appointment at Butterworth
• Wednesday to Saturday – By appointment at Penang Island

Thank you for your continuous support.
Wishing everyone a prosperous and joyful Chinese New Year!
May the year bring you good health, happiness, and abundance 🧧✨

— JTWO PHYSIO

🌿 A small pause, with lots of gratitude 🤍Closed 12–15 JanMessages are always welcome.I’ll be back and replying on 16 Jan...
11/01/2026

🌿 A small pause, with lots of gratitude 🤍

Closed 12–15 Jan

Messages are always welcome.

I’ll be back and replying on 16 Jan 🤍

Thank you for waiting for me ✨

31/12/2025

HAPPY 2026!

27/12/2025

This Christmas brought warmth and smiles 🎄🤍

Grateful to , located right below JTwo Physio, for inviting us to celebrate together for the first time—it felt cozy and full of good vibes.

And the Santa surprise at JTwo Physio’s doorstep? Absolutely made our day ✨🎅

🎄 Christmas Break Notice 🎄We’ll be taking a short festive break, but appointments are still open for our opening days.Re...
24/12/2025

🎄 Christmas Break Notice 🎄

We’ll be taking a short festive break, but appointments are still open for our opening days.
Rest, reset, and let your body start the new year feeling aligned ✨
📩 DM us to book early.

19/12/2025

😲

Limited 10 slots per day .

Appointment only.
📞01111048351 ( Whatsapp)
📍Ong Yi How / Hutton Lane, Penang.

#物理治疗师

18/12/2025

Back Exercises: Hip Inner Stretch & Wall Bridging

Exercise 1: Hip Inner Stretch (Wall Assisted)
1. Lie on your back near a wall.
2. Place both legs up on the wall.
3. Slowly open your legs sideways, letting them glide along the wall.
4. Feel the stretch at the inner hip / inner thigh.
5. Hold for 15–30 seconds, repeat 3–5 times.

Exercise 2: Wall Bridging (Glute Activation)
1. Lie on your back with both legs up on the wall.
2. Bend knees slightly, feet pressing gently into the wall.
3. Engage your core and glutes, then lift your hips up.
4. Keep ribs down, avoid arching the lower back.
5. Feel the activation at your glutes, not your lower back.
6. Hold 5–10 seconds, repeat 8–10 times.

---
Physio tips 💡
Move slowly with control
Exhale when lifting the hips
Stop if you feel lower back pain or numbness

16/12/2025

Back Exercise: Hamstring Self-Stretch (Using Towel)

1. Lie flat on your back on a comfortable surface.
2. Place a long towel under the sole of one foot.
3. Gently lift the leg upward while pulling the towel toward you.
4. Keep the knee straight (locked) throughout the stretch.
5. You should feel a gentle stretch along the back of your thigh (hamstring).
6. Hold for 15 seconds, then relax.
7. Repeat 10 times on each leg.

💡 Tip: Stretch to the point of mild tension, not pain. Breathe normally and stay relaxed.

Address

113-1, Hutton Lane
George Town

Opening Hours

Monday 10:00 - 19:00
Tuesday 10:00 - 19:00
Wednesday 10:00 - 19:00
Thursday 10:00 - 19:00
Friday 10:00 - 19:00
Saturday 10:00 - 19:00

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