The Movement Centre

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The Movement Centre Physiotherapy, Chiropractic, Occupational Therapy and Movement Classes based in Muizenberg,Cape Town.

18/10/2026

Sharing later-stage rehabilitation exercises we’ve been working on with , who’s been dealing with adductor tendinopathy (groin pain). These injuries can be pretty stubborn.

Activity modification& education are often important early on, but rehab shouldn’t stop there. At some point, you need to progressively rebuild the athlete’s capacity to tolerate the activities they’re actually trying to return to. If return to sport is the goal, rehabilitation that stops at pain relief just isn’t finished.

These aren’t necessarily the exercises we’d start with. They’re examples of where rehabilitation can progress. We use many of these same exercises in our group classes, adapting them to each person’s capacity, goals and injury history — just as we do in our private physiotherapy, chiropractic and biokinetics sessions.

Different starting points. Different goals. Same principle: build the capacity to do the things you love. Private appointments and group classes can be booked through the link in our bio

15/10/2026

HYPERMOBILE? DOES IT MATTER?
Sometimes. Sometimes not. Some people have unusually mobile joints and no problems. Others experience pain, recurrent sprains, instability or dislocations.

So what should you know?
BEING BENDY ISN’T A DIAGNOSIS.
The Beighton score is a useful screening tool, but it doesn’t assess every joint or tell us much about your symptoms.
The older Brighton criteria have been replaced by the 2017 diagnostic frameworks for hypermobile Ehlers-Danlos syndrome (hEDS) and hypermobility spectrum disorders (HSD). These look at a much bigger picture than flexibility alone.
🔬 NEW CRITERIA COMING! Updated international diagnostic criteria are expected in December 2026. We’re keen to see what the evidence brings!

YOU DON’T AUTOMATICALLY NEED TO AVOID END RANGE.
We used to be taught to keep hypermobile joints out of their end ranges and stick to light weights. But research is challenging that advice. Progressive strengthening, including heavier loading where appropriate, can improve function.

NOT EVERYONE NEEDS TREATMENT.
When symptoms interfere with life, we work on strength, control, confidence and the demands of your sport or daily activities.
NOT EVERYTHING IS CAUSED BY HYPERMOBILITY.
Fatigue, dizziness, gut problems and other symptoms can be associated with some hypermobility disorders, but they still deserve proper assessment rather than automatically being blamed on hypermobility.

LET’S TALK ABOUT GLP-1s.Few health topics seem to divide people quite like weight-loss medication. They work. They also ...
02/10/2026

LET’S TALK ABOUT GLP-1s.
Few health topics seem to divide people quite like weight-loss medication. They work. They also come with trade-offs. Both things can be true.

Before picking a side — and we’re not sure sides are even necessary — it’s worth understanding the strongest arguments on both. Be curious. Be as informed as you can. Be kind to yourself and to people making different choices. Most health decisions aren’t black and white.

Or, less professionally:
Don’t be kak, mos. 😂

THE CASE FOR
GLP-1–based medicines such as semaglutide, and dual GIP/GLP-1 medicines such as tirzepatide, can produce substantial weight loss. They can reduce hunger and increase fullness — and for some people, dramatically reduce the constant “food noise” that makes eating less incredibly difficult.

Their benefits can also extend beyond the number on the scale, with evidence of meaningful metabolic and cardiovascular benefits in appropriate patients. Body weight isn’t simply a reflection of discipline. Appetite and body weight are influenced by biology, genetics, environment, sleep, medication, psychology, socioeconomic circumstances and behaviour.
Read that again.
For people who medically benefit from them, medication can be a legitimate part of treatment.

THE CASE AGAINST
These aren’t consequence-free weight-loss tools. Stopping treatment commonly results in substantial weight regain, meaning that for many people this may be long-term treatment. Weight lost (in general) often isn’t exclusively fat. Lean tissue can be lost too — particularly relevant when we care about strength, ageing, bone health and physical capacity. That doesn’t make the medication bad. It means this needs to be understood and managed.

There are side effects, costs and unanswered questions about very long-term, widespread use. And importantly: Weight loss isn’t synonymous with health. Someone can become lighter without becoming stronger, fitter, better nourished or healthier.

SO WHY ARE WE ALL FIGHTING?
Maybe because weight sits at the intersection of health, appearance, identity, discipline, biology, culture and morality — and we’ve become very good at turning complicated questions into teams.
Taking

30/09/2026

Arrived early? Hold tight. We’ll let you in just as soon as one of us becomes available.

If you’re Interested in joining our space or booking a private consult but need more info, Drop us a mail on [email protected] or drop our online secretary a WhatsApp on 0620740550

Gym members! Please join our WhatsApp group to vote for more classes

Pregnancy changes things but doesn’t automatically make you fragile. For most uncomplicated pregnancies, staying active ...
17/09/2026

Pregnancy changes things but doesn’t automatically make you fragile. For most uncomplicated pregnancies, staying active is not only safe, it’s encouraged.

That might mean walking, running, lifting weights, Pilates, cycling, swimming, climbing or continuing with the sport and training you already enjoy. Sometimes things need to change as pregnancy progresses. Sometimes they don’t.

There are genuine pregnancy-specific considerations, symptoms that deserve attention, and situations where exercise needs to be modified or stopped. But we don’t think pregnancy itself is a reason to bubble-wrap someone.

Our approach is much the same as it is with everyone else:
What were you doing before?
What are you comfortable doing now?
What has changed?
What are your goals?
How are you responding?
Then adjust from there.

You’re pregnant. You’re still you.

HOW DO WE ACTUALLY RECOVER WHEN WE’RE TIRED?We work in healthcare. People ask us about fatigue, exercise and recovery al...
09/09/2026

HOW DO WE ACTUALLY RECOVER WHEN WE’RE TIRED?
We work in healthcare. People ask us about fatigue, exercise and recovery all the time.
We know quite a lot about bodies.
And we’re still figuring out our own too.

OUR BODIES ARE ALWAYS CHANGING
Getting to know your body is a lifelong process.
Your health, your environment and the demands on you are constantly changing — and your body is constantly responding and adapting.
That’s actually pretty cool.

WHAT KIND OF TIRED ARE YOU?
Someone recently asked why they were still tired after starting to exercise.
It got us thinking about how quickly we reach for a single solution:
Sleep more. Exercise more.
More protein. Creatine. Supplements.
Do less. Do more.
Any of those might help.
But perhaps the better first question is:
What kind of tired are you?

SOMETIMES YOUR BODY NEEDS RECOVERY
Sleep. Enough food. A lighter training day. Time between hard sessions. A chance to recover from illness, pain or simply doing a lot.
Exercise builds capacity — but it’s also something your body needs to recover and adapt from.
More isn’t always the answer.

SOMETIMES YOUR BRAIN NEEDS A BREAK
Decisions. Problem-solving. Deadlines. Concentrating. Remembering. Switching between 15 things at once.
You can finish a physically easy day completely exhausted.
Sometimes fewer decisions and less cognitive demand are exactly what you need.

SOMETIMES YOU NEED LESS INPUT
Noise. Screens. Notifications. Conversations. Constant information.
Sometimes recovery looks like turning some of it off.
A little quiet can go a long way.

SOMETIMES IT’S PEOPLE
Connection can be incredibly restorative.
So can being left completely alone 😂
Sometimes you need to laugh with friends or talk to someone you trust.
Sometimes you need a break from listening, responding, supporting and being “on”.
Both count.

REST DOESN’T ALWAYS LOOK LIKE REST
Sometimes the thing that restores you actually uses energy.
A run. A surf. A walk outside. Making something. Playing. Training with friends. Doing something completely pointless that you love.
Rest and inactivity aren’t necessarily the same thing.
What actually leaves you feeling better?

SOMETIMES TIREDNESS NEEDS INVESTIGATING
Not

31/08/2026

For physios, chiros, bios, individuals wanting to get some proper end stage rehab or else anyone aiming to raise the bar on their ability to react quickly for sporting performance. How do we upgrade or downgrade agility exercises?

- Consider surface area
- Consider footwear
- Recovery time in session or between sessions
- Aggression of impact
- Speed
- Complexity
- 1 Leg versus 2

12/07/2026

Sometimes warm-up looks suspiciously like playing with balloons. 🎈

Over time our classes have become something we never really expected.
They started as a way of making good rehabilitation and strength training more accessible. Over time, they’ve become a space that a fair amount of people feel comfortable enough to keep coming back. Somewhere to become known.

Without anyone really noticing, we miss each other when someone’s away. We laugh over silly games. We notice when someone’s knee is sore. We celebrate someone’s first pull-up.
There’s growing evidence that feeling socially safe and connected isn’t just good for our mood—it changes how our brains and bodies respond to stress too.

Exercise is essential, but getting it all in can be hard on your own. Community is often the thing that keeps people coming back long enough for movement to quietly become part of who they are.

Not because we change people.
Because as the community we’ve become, we help create a place where people can become more of the person they wanted to be in the first place.

07/07/2026

Mobility class in action 🤩

01/07/2026

Sad to see Sapmok closing its doors.
Building a business is hard. Building a product from scratch in South Africa is even harder.
Whether you’re making shoes, opening a coffee shop, starting a healthcare practice or creating something completely new, you’re asking people to believe in an idea before anyone knows whether it’ll work. That takes courage.
We recommended Sapmok to many of our patients because we genuinely believe they made a good product. More than that, we admired that they were willing to have a go.
It’s easy to support brands once they’re established. It’s much harder to back the people who are trying to build something meaningful from the ground up.

Thank you to the Sapmok team for taking the risk; for ‘going on the adventure.’ Wishing you all the very best for whatever comes next.

Address

09 Atlantic Road
Muizenberg
7945

Opening Hours

Monday 13:00 - 17:00
Tuesday 09:00 - 13:00
Wednesday 13:00 - 17:00
Thursday 09:00 - 13:00
Friday 09:00 - 17:00

Telephone

+27822102358

Website

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