Sarah Stephen Physiotherapist

14/11/2025

Here are some basic impact exercises for improving bone density that you can do at home or in a gym setting with a pair of weights. 💪🏼

14/11/2025

06/11/2025

Weight/resistance strengthening and impact exercises are the most recommended exercises to prevent and treat osteoporosis. Exercises should be performed often (at least 3x a week) and high load (you should be tired after 5 reps), for 2-3 sets. Specific exercises should be guided by your health professional but you can see my previous post for a few ideas. Hi impact exercises can include skipping, box jumps or sit to jump. You can work up to 50 jumps but start at 10 if it is something new.
Regarding other exercises, Pilates is a great exercise for general strengthening and preventing injury; walking and running are great for general health including cardiovascular health. Don’t discard them if you find it helpful but add some weights and impact for your bones especially if you are over 50 💪🏻 😁.

26/08/2025

Look at our beautiful new signs ❤️. I will also be sharing more rehabilitation videos on this platform again soon! 😁

03/02/2023

03/02/2023

I have relocated to Cape Town!

I am in a Pilates Studio in Observatory. I hope you will come and visit if you’re in the area 😁🤸🏻‍♂️

08/02/2022

My exercise journey during pregnancy has not been an easy one. I went into pregnancy wanting to be an example of fitness and health. However after two miscarriages and complications early on during this pregnancy, I was advised to stop running and cut down on all other exercise. As a physiotherapist who uses my body to treat patients and a Pilates instructor who demonstrates a lot of the exercises, I found this not only difficult for my personal mental health but also for my career!

I am now 35 weeks pregnant and have thankfully been healthy with no complications since about 20 weeks. I haven’t run for the past 7 months or so but I have been able to explore some Pilates exercises and keep fit with regular walking.

I hope that through my experience I can help others better in their pregnancy journey keep fit and healthy during their pregnancies.

As an aside note, I am extremely grateful that I went into the pregnancy fit and with a strong core from Pilates training as I have had minimal back pain or musculoskeletal issues. Let’s see if it helps in the final few weeks and in the actual child birth!

04/01/2022

I have moved and am back in Joburg seeing patients! I hope you all had a good Christmas (if celebrating) and a good December break if you took one 😁. Happy New Year 🎉

*Please note I am not currently taking on any new patients as I am cutting down working hours before I take maternity leave in March.

13/12/2021

12/12/2021

One of my last sessions for the year with someone who injured their back a year ago - she is doing so well with her rehab. I find my job so rewarding! :)

04/11/2021

Pilates classes at the John Meyer Private Gym. 😁
Pilates gives me strength, breath and poise for each day. I didn’t know what I had gotten myself into when I did teaching course in 2013 but now I know my life wouldn’t be the same without it!