Wendy Vermaak Biokineticist

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Wendy Vermaak Biokineticist

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Biokinetics Practices in Jhb offering professional & unique exercise rehabilitation to treat injuries, disease, chronic pain disorders & prevention

28/10/2026

🌸 DAY 28 OF OUR 31-DAY MOVEMENT CHALLENGE 🌸
DAY 28 💗 | HAND STRENGTHENING
Today we’re focusing on grip and finger strength! 🤲
💪 How to:
Use a soft stress ball or therapy ball and gently squeeze and release.
Then place an elastic band around your fingers and open your fingers against the resistance, slowly returning to the starting position.
👐 Why it matters:
Strong hands and fingers help with everyday activities such as gripping, carrying, opening containers, writing and dressing.
✨ Exercise oncology benefit:
Maintaining hand strength and mobility can support upper-limb function and independence during and after cancer treatment.
TIP: Use gentle, controlled resistance. Focus on both the squeeze and the release rather than gripping as hard as possible.
⚠️ If you have pain, swelling, numbness or altered sensation in your hands, modify the exercises and seek professional guidance if needed.
31 days. 31 movements. One day at a time. 💗
HandStrength GripStrength HandMobility Biokinetics MovementMatters

27/10/2026

🌸 DAY 27 OF OUR 31-DAY MOVEMENT CHALLENGE 🌸
DAY 27 💗 | SIDE-LYING CLAMS
Today we’re strengthening the hips and outer glutes! 🍑
🦵 How to:
Lie on your side with your knees bent and stacked. Keep your feet together and gently lift your top knee, opening your legs like a clam. Slowly lower the knee back down. Repeat on both sides.
💪 Why it matters:
Strong hip muscles support pelvic stability, walking, balance and everyday functional movement.
✨ Exercise oncology benefit:
Maintaining lower-body strength can support mobility, balance and independence during and after cancer treatment.
TIP: Keep your pelvis still and avoid rolling your body backwards as you lift the knee. Slow and controlled is the goal!
⚠️ Use a comfortable range of movement and stop if you experience pain or discomfort.
31 days. 31 movements. One day at a time. 💗
HipStrength GluteStrength BalanceTraining Biokinetics MovementMatters

27/10/2026

🌸 DAY 26 OF OUR 31-DAY MOVEMENT CHALLENGE 🌸
DAY 26 💗 | HAND MOBILITY – DISH TOWEL SCRUNCHES
Today we’re giving our hands and fingers some movement! 🤲
👐 How to:
Place a dish towel flat on a counter or table. Using your fingers, scrunch the towel towards you and gather it underneath your fingers, then gently push it back out to flatten it again. Repeat several times.
💗 Why it matters:
Hand mobility and strength are important for everyday activities such as gripping, carrying, dressing, opening containers and using household items.
✨ Exercise oncology benefit:
Gentle hand movements can help maintain finger mobility, grip function and confidence with everyday tasks during and after cancer treatment.
TIP: Focus on using your fingers rather than just your palm, and make the movement slow and controlled.
⚠️ If you have significant swelling, pain, numbness or altered sensation in your hands, adapt the movement and seek professional guidance if needed.
31 days. 31 movements. One day at a time. 💗
HandMobility GripStrength Biokinetics MovementMatters

26/10/2026

🌸 DAY 25 OF OUR 31-DAY MOVEMENT CHALLENGE 🌸
DAY 25 💗 | CHILD’S POSE + LATERAL STRETCH
Today we’re combining gentle spinal, shoulder and side-body mobility.
🧘‍♀️ How to:
From a kneeling position, sit your hips gently back towards your heels and reach your arms forward into Child’s Pose. Walk both hands over to one side to create a gentle stretch along the opposite side of your body. Return to centre and repeat on the other side.
💗 Why it matters:
This movement encourages spinal mobility, shoulder movement and flexibility through the sides of the body, while providing a gentle opportunity to slow down and breathe.
✨ Exercise oncology benefit:
Maintaining mobility through the shoulders, spine and rib cage can support comfortable movement and function during and after cancer treatment.
TIP: Breathe slowly into the stretch and don't force the range. If kneeling is uncomfortable, modify the position to suit you.
⚠️ Work within a comfortable range, particularly following surgery or radiation treatment. Stop if you experience pain, dizziness or discomfort.
31 days. 31 movements. One day at a time. 💗
Mobility Flexibility Biokinetics MovementMatters

24/10/2026

🌸 DAY 24 OF OUR 31-DAY MOVEMENT CHALLENGE 🌸
DAY 24 💗 | TANDEM CALF RAISES
Today we’re challenging calf strength AND balance!
🦶 How to:
Stand with one foot directly in front of the other, like you’re standing on a tightrope. Hold onto a stable support if needed. Slowly rise up onto your toes, then lower with control. Switch your lead foot and repeat.
💪 Why it matters:
Strong calves and good ankle control contribute to walking, stability, balance and everyday functional movement.
✨ Exercise oncology benefit:
Balance and lower-limb strength are particularly important for maintaining mobility, confidence and independence during and after cancer treatment.
TIP: Try this barefoot if it is safe and comfortable for you. Feeling the floor directly under your feet can provide additional sensory feedback and make the balance challenge greater.
⚠️ Always have a stable support nearby. If you have peripheral neuropathy, significant balance difficulties or reduced sensation in your feet, exercise with appropriate supervision and adapt the movement to your ability.
31 days. 31 movements. One day at a time. 💗
BalanceTraining CalfStrength PeripheralNeuropathy Biokinetics MovementMatters

24/10/2026

Life Through Movement Conference Begins!!!
Here's to Learning, Upskilling, Networking and Growth!

23/10/2026

🌸 DAY 23 OF OUR 31-DAY MOVEMENT CHALLENGE 🌸
DAY 23 💗 | SIDE BEND STRETCH
Today we’re focusing on side-body, shoulder and upper-body mobility!
🙆‍♀️ How to:
Stand tall with your feet comfortable apart. Reach one arm overhead and gently lean to the opposite side. Keep your body facing forward and hold the stretch comfortably. Return to centre and repeat on the other side.
💗 Why it matters:
This movement helps promote flexibility through the side of the body, shoulders and rib cage, supporting comfortable movement in everyday activities.
✨ Exercise oncology benefit:
Maintaining upper-body and chest mobility can be particularly helpful during and after breast cancer treatment, when surgery, radiation or other treatments may affect movement and flexibility.
TIP: Think about lengthening your body rather than collapsing into the side bend. Breathe slowly and don't force the stretch.
⚠️ Stay within a comfortable range, particularly following surgery or radiation treatment. Stop if you experience pain and seek professional guidance if you are unsure whether this exercise is appropriate for you.
31 days. 31 movements. One day at a time. 💗
Mobility Flexibility Biokinetics MovementMatters

22/10/2026

🌸 DAY 22 OF OUR 31-DAY MOVEMENT CHALLENGE 🌸
DAY 22 💗 | STANDING HAMSTRING CURL
Today we’re strengthening the hamstrings — the muscles at the back of the thigh!
🦵 How to:
Stand tall and hold onto a sturdy support if needed. Bend one knee, bringing your heel gently towards your buttocks, then slowly lower the foot back down. Keep your thighs close together and your movement controlled.
💪 Why it matters:
Strong hamstrings support walking, climbing stairs, standing up and maintaining lower-body stability.
✨ Exercise oncology benefit:
Maintaining lower-body strength can help support mobility, physical function and independence during and after cancer treatment.
TIP: Keep your upper body tall and avoid swinging the leg. Focus on a slow, controlled movement.
⚠️ Use support if you need help with balance. Work within a comfortable range and stop if you experience pain.
31 days. 31 movements. One day at a time. 💗
HamstringStrength LowerBodyStrength Biokinetics MovementMatters

22/10/2026

🎓 LOOKING FORWARD TO TONIGHT!
I’m excited to be presenting to university students this evening on Exercise Oncology and the important role that Biokinetics can play in cancer care and rehabilitation. 💗
This webinar will also be an opportunity to introduce students to the diverse and rewarding world of Biokinetics — exploring the different populations we work with, the impact we can make, and the many possibilities within our profession.
From clinical rehabilitation and chronic disease management to oncology, injury rehabilitation and health promotion, there are so many ways biokinetics can make a meaningful difference in people’s lives.
I’m looking forward to sharing some of my experience from clinical practice, opening their minds to the possibilities within our profession, and hopefully inspiring the next generation of biokineticists to explore where this career could take them.
Here’s to equipping, inspiring and growing the future of our profession! 💙
CancerRehabilitation ClinicalExercise HealthcareProfessionals MovementMatters

21/10/2026

🌸 DAY 21 OF OUR 31-DAY MOVEMENT CHALLANGE🌸
DAY 21 💗 | TRICEP DIPS
Today we’re strengthening the back of the upper arm — the triceps!
🪑 How to:
Use a sturdy chair or bench. Keep your hands supported, shoulders relaxed, and bend your elbows to lower your body slightly. Press through your hands to return to the starting position.
💪 Why it matters:
Strong triceps support everyday pushing and reaching movements — helping with functional upper-body strength and independence.
✨ Exercise oncology benefit:
Maintaining upper-body strength can support physical function during and after cancer treatment.
TIP: Keep the movement small and controlled. You don't need to dip deeply to get the benefit.
⚠️ Choose a range that feels comfortable, particularly following breast or shoulder surgery. Stop if you experience pain and seek professional guidance if you are unsure whether this exercise is appropriate for you.
This exercise is for general educational purposes and is not a substitute for individual medical advice or treatment. Exercise should be adapted to your diagnosis, treatment, side effects, and current abilities. If you feel unsafe, dizzy, or experience pain or other concerning symptoms, consult a healthcare professional.
31 days. 31 movements. One day at a time. 💗
UpperBodyStrength TricepDips Biokinetics MovementMatters

Address

44 Ashford Road & 81 Central St Houghton
Johannesburg

Website

http://www.wvbios.co.za/

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