What are the opening hours?

Monday 08:00 - 17:00 Tuesday 08:00 - 17:00 Wednesday 08:00 - 17:00 Thursday 08:00 - 17:00 Friday 08:00 - 17:00 Saturday 08:00 - 12:00

Groenewald Coetsee Physiotherapy

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Groenewald Coetsee Physiotherapy

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Groenewald Coetsee Physiotherapy, Physical therapist, 40 Shelton Avenue, Harmelia, Germiston.

A hands-on physiotherapy practice with interests in neuro musculoskeletal conditions (including sports injuries, post surgery conditions, posture and ergonomics).

20/11/2025

Have a goal and don't stop until you get there!
Well done on all the hard work you put in to this race!
#ɴᴇᴠᴇʀɢɪᴠᴇᴜᴘ

19/11/2025

Remember that your lumbar spine love to move in ALL directions.

Here are our top 3 lumbar side flexion exercises to keep your back resilient.

1. Standing Hip Hikes:
Set-up: Stand on a step with one foot off the edge.
Ex*****on: Keep the supporting me extended, lower the floating foot towards the ground and then lifted as high as possible, trying to move at the pelvis only.
Sets/reps: 10-15 reps, 2-3 sets

2. Butt Walks:
Set-up: Sit on the floor with legs extended
Ex*****on: Alternate lifting one hip and sliding the leg forwards to “walk” forward, reverse by lifting hips and dragging legs backward.
Sets/reps: 3 x 5 meter “walks”, 2-3 sets.

3. Side Plank Holds and Dips
Set-up: Lie on your side with both knees bent, bottom knee bent or both legs extended, lift your upper body and bring your elbow underneath your shoulder for support.
Ex*****on: Lift your hips to bring your body into a straight line, hold this position or add some hip dips.
Sets/reps: Hold 20-30 seconds OR 8-10 hip dips per side, 2-3 sets.

Which one of these will you be trying during your next workout?

18/11/2025

Consistency: It’s not about being perfect; it’s about showing up again and again.
🔑

05/11/2025

Want a resilient lower back that’s ready for life’s twists and turns? Try out these three lumbar rotation exercises.

1. Lazy Rotations:
Set-up: Lie on your side, place your top knee and leg on a foam roller with your hip and knee bent to 90 degrees.

Ex*****on: Push your hip and knee forwards to roll the foam roller away, keeping your upper body still, and then reversing it by pulling your hip and knee back as far as comfortable.

Progression: Perform the same movement in a kneeling position, with or without a roller, and with the supporting leg elevated to allow more range of motion for the moving leg.

2. Supine Rotations:
Set-up: Lie on your back with knees bent and feet flat on the floor.

Ex*****on: Rotate your knees side to side, keeping shoulders in contact with the floor.

Progression: Lift your feet off the ground but keep knees bent to 90 degrees, OR straighten knees for beast mode.

3. Standing Rotations:
Set-up: Stand with your feet wider apart and knees slightly bent, holding the moving end of a cable or band in both hands with arms reaching forward.

Ex*****on: Try to keep your hips mostly still whilst rotating your upper body (with the cable/band).

Progression: Add a slight forward bend for functionality.

Try 10-15 reps and 2-3 sets of each. Focusing on slow, controlled and safe motion.

Save for your next workout!💪🏼

21/10/2025

Nadia spent 11 days in Kenya learning about the Kenyan runners, running principals, psychology, running analysis and injuries. Incredible knowledge gained.

15/10/2025

Live longer, crush your shoulder game and get a sneaky core workout in with this bottoms-up kettlebell overhead press!💪🏼.

Here’s how to nail it:
1. *Position the Kettlebell*: Hold a kettlebell by the handle with the bottom facing up at shoulder height. Keep your grip firm to prevent it from flipping.
2. *Set Your Stance*: Stand with your feet shoulder-width apart, core engaged, and shoulders relaxed.
3. *Press Up*: Slowly press the kettlebell overhead, fully extending your arm whilst maintaining control of the unstable bell. Keep your core tight to avoid leaning.
4. *Lower with Control*: Bring the kettlebell back to shoulder height smoothly, resisting any wobble.
5. *Repeat*: Aim for 2-3 sets of 8-12 reps per arm, starting with a light kettlebell to master form.

22/09/2025

The road to recovery is paved with persistence

08/09/2025

Monday Reminder:
Dont forget to put yourself on the list of things to take care of this week

Photo credit:

-care

01/09/2025

Happy Spring 🌷🌹🌻🪻

A fresh season is a fresh chance - move with purpose, heal with patience.

Book your appointment today at GC Physios
0119749005

21/08/2025

Dominique embodies determination and balance, giving her best both in her work and in the gym.
Despite the challenges she has faced, she continues to rise with unwavering strength, resilience, and a radiant smile that inspires those around her.

19/08/2025

Nadine Roos, Springbok Women’s Player of the Year, was Born in 1996 and grew up in Limpopo. She started as a hurdler at Tuks before switching to rugby.

Sevens Debut: Broke into the SA Women’s Sevens team in 2016–17.

Key Tournaments: Played at the 2018 Commonwealth Games, 2018 Sevens World Cup, and 2024 Paris Olympics.

Records: Scored 78 points in the 2023 Challenger Series (team record), and was SA’s top scorer at the Vancouver 2024 SVNS and Paris Olympics.

Achievements: Helped SA win back-to-back Rugby Africa Sevens titles and qualify for the global SVNS playoff in 2025.

Dual Code: Plays both sevens and fifteens—also starred at the 2021 and 2025 Rugby World Cups in 15s.

Recognition: Named Springbok Women’s Player of the Year; admired for speed, skill, and leadership.

Trailblazer: First South African woman to sign with a Japanese club (Nagato Blue Angels).

14/08/2025

What a privilege it is to know this beautiful lady. From racing cars to running marathons to F45. is a rising star. Catch up on her racing on the following pages:

Address

40 Shelton Avenue, Harmelia
Germiston
1609

Opening Hours

Monday	08:00 - 17:00
Tuesday	08:00 - 17:00
Wednesday	08:00 - 17:00
Thursday	08:00 - 17:00
Friday	08:00 - 17:00
Saturday	08:00 - 12:00

Website

http://www.gcphysio.co.za/

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