Dijon Watkins Biokineticist

15/04/2026

In honour of Parkinson’s Awareness Month, this is a reminder that Parkinson’s disease rarely begins with the obvious signs people expect.

The early stage is often quiet. Subtle changes in sleep, smell, mood, bowel function, and movement can appear years before a diagnosis is made. By the time tremors or clear motor symptoms show up, the condition has often already been progressing for some time.

Awareness isn’t about diagnosis in isolation — it’s about recognising patterns early enough to act appropriately, refer when needed, and support function from the beginning.

From a movement and rehabilitation perspective, exercise remains one of the most important tools we have. Structured, individualised training can help maintain mobility, strength, balance, and independence, while reducing fall risk and supporting quality of life. The goal is not to change the diagnosis — it’s to optimise how the person functions within it.

If you notice clusters of symptoms or gradual changes in movement and daily function, don’t ignore them. Early recognition changes the trajectory of care.

🌷 Parkinson’s Awareness Month
⚠️ This content is for educational purposes only and does not replace medical assessment or diagnosis.

17/03/2026

Your core isn’t just “abs.”
It’s your body’s stabiliser — supporting your spine, controlling movement, and transferring force.

A strong core = better balance, less injury risk, and more efficient movement 💪

Here’s your Top 5 Core Exercises 👇

• Abdominal Drops – 2 x 8–10 reps
Control the lower back. Slow and steady.

• Bulldog Lifts – 2 x 6–8 per side
Stay stable. No shifting side to side.

• Plank Knee Drops – 2 x 10–12 reps
Move the legs, not the hips.

• Side Plank – 2 x 20–30 sec per side
Straight line. No sagging.

• Towel Crunches – 2 x 10–12 reps
Lift with control. No pulling on the neck.

Five minutes. ⏱
Stronger core.
Better movement everywhere.

Save it 💾
Stay consistent.
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Disclaimer: This content is for educational purposes only and does not replace medical advice. If you have pain, injury, or a medical condition, consult a qualified healthcare professional before starting.

04/03/2026

17/02/2026

Neck stiff? Tight upper back?👀

Posture isn’t “sit up straight.”
It’s how your body holds itself against gravity 🌍

Good posture = less strain on joints, better breathing, and more efficient movement 💪🫁

Here’s your 5-minute posture reset 👇

• Scap Tucks – 2 x 10–12 reps
Gently draw shoulder blades back and down - away from your ears🔄

• Neck Stretches – 2 x 20–30 sec per side
Slow, controlled and gentle 🧠

• Thoracic Open Books – 2 x 8–10 per side
Rotate through the upper back 🔓

• Cat-Cow – 2 x 8–10 slow reps
Move one vertebra at a time 🐈🐄

• Shoulder Rolls – 2 x 10 forward + 10 backward
Smooth, full circles 🔁

Five minutes. ⏱
Less tension.
Better alignment under load.

Save it 💾
Stay consistent.
Let your posture work for you, not against you.

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Disclaimer: This content is for educational purposes only and does not replace medical advice. If you have pain, injury, or a medical condition, consult a qualified healthcare professional before starting.

20/01/2026

Movement is medicine

Our 2026 exercise classes are designed and led by a qualified Biokineticist, with a clear focus on strength, mobility, balance, and long-term musculoskeletal health. These are small, structured classes, built for people who want to move better, feel stronger, and stay independent — not just sweat for an hour.

✨ Vital Movers
For ladies with minimal health concerns who want to improve strength, mobility, and flexibility in a supportive, guided environment.

✨ Back & Bones
Designed for those with back or joint pain, or a history of joint replacement. This class focuses on spinal strength, posture, mobility, and bone health through controlled, progressive movement.

✨ Brains & Balance
For ladies living with neurological conditions such as stroke, MS, or Parkinson’s. The focus is on balance, coordination, strength, mobility, and everyday functional tasks.

📍 Classes are limited to 5 people per session to ensure quality and individual attention.
💰 R110 per class | Monthly payment required
📅 Miss a class? You can make it up.
❌ If we cancel, you won’t be charged.

Bookings are essential.

📩 Contact Marelie to secure your spot.
📲 082 922 6296
🌐[email protected]

11/12/2025