Meijk You Move

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Meijk You Move MAP Movement qualified trainer in Irene, Centurion

26/10/2026

HAPPY MONDAY! 🥳🫶🏼

Here’s a reminder to BREATHE! Take that longer exhale and feel the Monday blues fade away.

If I was sitting behind a desk all day… here’s what I’d keep in mind as a physio and MAP Movement trainer. 🪑The desk isn...
25/10/2026

If I was sitting behind a desk all day… here’s what I’d keep in mind as a physio and MAP Movement trainer. 🪑

The desk isn’t the villain. Staying in one position for hours, holding your breath when you’re in the zone, and letting that stiffness quietly build up are often a bigger part of the picture.

The good news? You don’t need a quick fix. Small, consistent habits like changing positions, breathing out, adding some rotation and moving in your downtime can create a big shift.

Anything that surprised you? Let me know in the comments and send this to someone who’s stuck behind their desk.

This post is for movement education and doesn’t replace an individual assessment. If pain persists, consult a medical professional.

It's never too late to come back to your body. đź’›Maybe it's been months (or years) since you last moved in a way you enjo...
21/10/2026

It's never too late to come back to your body. đź’›

Maybe it's been months (or years) since you last moved in a way you enjoyed. Maybe life got busy, an injury slowed you down, or movement started to feel like a chore.

Here's your reminder: your body is still listening, and it's ready when you are.

You don't need to go all in. Start small. Move gently. Notice what feels good, and do more of that. Slow movement counts. Short sessions count. Asking for support counts.

Which slide did you need today? Tell me in the comments 👇

Save this for the day you need the reminder, and share it with someone who's ready to begin again.

19/10/2026

Short on time?
Stuck behind a desk all day?

This subscription is for you.

Our 30-minute MAP Movement videos help you:
✨ Create space with breath-led movement
✨ Get your fascia moving and keep your body feeling supple
✨ Build strength for real life, whether you're at your desk, lifting weights or running

No long sessions and no complicated routines.

Just 30 minutes of movement you'll actually look forward to.

Want to find out more about the MAP Movement video subscription?

DM me "MOVE" and I'll send you the details.

What does your breathing have to do with your pain?Neck tension. Lower back pain. A tight jaw. Headaches. Feeling like y...
18/10/2026

What does your breathing have to do with your pain?

Neck tension. Lower back pain. A tight jaw. Headaches. Feeling like you can’t switch off.

If this sounds familiar — and you’ve seen more than one practitioner, but it keeps coming back — your breathing pattern may be worth exploring.

Here’s how it can connect:

• Neck: Upper chest breathing recruits neck muscles as helpers, which can increase neck tension.
• Lower back: Your diaphragm helps stabilise your core as well as move air. Breathing is part of how your lower back is supported.
• Jaw & head: Mouth breathing and jaw tension often show up together.
• Nervous system: Shallow, upper chest breathing or breath holding can alert your fight-or-flight system. Slow, controlled breathing helps signal safety and calm.

Try the 1-minute self-check on slide 5: one hand on your chest, one on your ribs. Breathe normally and notice what happens.

Answered yes to some of these? Your breath might be part of the picture.

Breath isn’t the whole story. But it’s often the missing piece.

Want the full at-home breathing check? Comment BREATHE and I’ll send you my free guide.

Movement education, not a diagnosis. If your symptoms are new, severe or getting worse, see a healthcare professional.

17/10/2026

The best exercise? The one you’ll keep doing.

Not the trendiest. Not the hardest. Not the one you dread.

Movement you enjoy. Movement that fits your life. Movement you come back to.

You don’t need a perfect routine. You need one that lasts.

What keeps you moving consistently? 🤩

Not every day needs to be a “push through” day.You can enjoy movement and still need a break.You can care about your goa...
15/10/2026

Not every day needs to be a “push through” day.

You can enjoy movement and still need a break.
You can care about your goals and choose a slower pace.
You can leave something unfinished and come back to it another day.

There’s room for rest in a life that’s moving forward. 🫶🏼

14/10/2026

MAP Movement = a whole body approach
🫶🏼 Fascia
🫶🏼 Diaphragmatic breathing
🫶🏼 Posture support
🫶🏼 Strengthening
🫶🏼 Relaxation
🫶🏼 Pain management

Feel the difference for yourself.

Follow to find out more!

Your diaphragm reaches further than you think.It isn't only a breathing muscle. Through fascia — the continuous web of c...
12/10/2026

Your diaphragm reaches further than you think.

It isn't only a breathing muscle. Through fascia — the continuous web of connective tissue that wraps and links your muscles — it's tied to your abdominals, deep hip flexors, lower back and pelvic floor. That web is full of tiny sensors that tell your brain how you're moving, so when one part gets tight or stops moving well, you may notice it somewhere else entirely. Tight in one place, felt in another.

Upward, it's tied to your heart, throat and neck: its central tendon blends into the sac around your heart, the endothoracic fascia continues into the deep fascia of your neck, and the phrenic nerve that drives it comes from C3–C5. Downward, the transversalis fascia runs to your p***s and pelvic fascia, its crura blend into psoas and quadratus lumborum, and it shares the thoracolumbar fascia with your deep abdominals and pelvic floor.

That's why the exhale is where the magic happens. A slow, complete breath out lets the pelvic floor recoil upward, lifts the diaphragm back into its dome, draws the lower ribs down, back and in, and lets your shoulders drop. At the end of a quiet exhale, roughly 40% of your inner ribcage sits right against the diaphragm. Flare the ribs or arch the low back and that zone shrinks — and the neck and shoulders take over the job.

Try it: lie down, knees bent, one hand on your chest and one on your lower abdomen. Inhale through your nose and feel your belly rise under your bottom hand. Exhale through your nose for as long as you can, "emptying your lungs". Pause for 2 seconds and repeat 8 times.

This is movement education, not a diagnosis — if you have pain, breathlessness or pelvic symptoms, get assessed properly.

Breath-led movement like this is where every MAP Movement session begins. Save this one and try it when your body feels stuck. Which part of your body felt it first?

Fascia is more than a “wrapper” around the body. It is a continuous connective-tissue network that supports, connects an...
30/09/2026

Fascia is more than a “wrapper” around the body. It is a continuous connective-tissue network that supports, connects and responds to how you move.

It is richly innervated, helps transmit force and sensory information, and remodels in response to load — or a lack of movement. Your fascial network develops before birth and continues adapting throughout life.

Give it variety. Give it time. Give it movement.

Which fact surprised you most? Save this carousel and share it with someone curious about movement.

Address

44 Alexandra Road
Centurion

Opening Hours

Monday 07:30 - 17:00
Tuesday 07:30 - 17:00
Wednesday 07:30 - 17:00
Thursday 07:30 - 17:00
Friday 07:30 - 17:00

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