Weekly round up from last week:
Some of the benefits of breathing are as follows:
- Reduce sympathetic nervous system
- Reduce your heart rate
- Improve focus and concentration
- Pelvic alignment
- Proper core and glute activation
- Improvement of shoulder positioning
If you want to learn more about breathing and how to work on your breathing, DM me.
#physio #physiotherapy #breathe #breathwork
Past week round up:
- Treated national level swimmers
- Treated high level dancers
- Saw a bunch of TMJ, SI joint, shoulder and knee pain
- I had a bunch of patients break down and cry in front of me who are dealing with out
Take away:
- Take the time to listen to the people around you and talk to people. It may make someone's day.
#physiotherapy #physio
A lot of people are dealing with stressful situations. Don't forget to reach out and check in with friends and loved ones.
If you have been noticing that you have been having focus issues, increased muscle tension, and reduced core activation there's a chance you might have breathing issues as well.
If you want to learn more about this, DM.
#physiotherapy
Starting a new thing where I am doing a weekly round up. New content will be posted and changes to come to my page. Stay tuned for me.
Everyone continue to stay active and make time for yourselves.
#physio #physiotherapy #active
Here are two great exercises with a foam roller:
These exercises are designed to improve your core, balance, quad, groin, glute strength
Big focus on keeping your leg down and big toe engaged in the ground to get better activation.
Try for 10 reps and 2 sets on both sides
#physio #physiotherapy
🚨IT Band pain exercises🚨
Dealing with IT band pain, I got you covered.
Here are 3 exercises to try that aren't just training your glutes.
1) Releasing the IT band itself
2) Releasing the TFL the top part that of the side of the hip that becomes the IT band
3) Piriformis release, the forgotten butt muscle
If you are presses for time you can get these exercises easily.
Perform each exercise for 1 minute, 2x a day
Patient story:
Shannon was dealing with neck stiffness that occurred a few days ago. Was having difficulty turning her neck in both directions. After working through several aspects of her upper body and neck, she was able to 85% of regular range of motion back. We found that this technique was the most helpful.
This is a first rib mobilization.
To perform the exercises, please take a deep breath in for 4 seconds in and exhale for 4 seconds. Perform for 5 reps, 2x a day.
Let me know if you find this helpful!
I became certified in running and gait analysis in June.
Runners in the Greater Toronto Area: If you want to improve your performance and reduce your risk of injury, then look no further.
I can provide you with a comprehensive gait and run analysis that can help improve your running abilities.
DM if you have any questions.
Muay Thai fighters with hip tightness. Try these 4 exercises to help improve your hip flexibility and mobility.
Exercise 1: targets the groin muscles to stretch them
Exercise 2: find the boney aspect of the outside hip and rub a hard ball up and down the area.
Exercise 3: These are hip CARS these are great exercises to your hip mobility.
Exercise 4: another groin stretch option and hip opener before you start kicking.
For all these exercises perform for 30 seconds each side.
Let me know if these your mobility, flexibility and performance
Dealing with plantar fasciitis, give these two exercises a try.
Releasing the calf with a lacross ball allows you to be more specific and target the area.
Big toe extension on a hard ball allows you to improve your big toe extension mobility while improving your foot arch. Most people dealing with plantar fasciitis are stuck in over pronation. This keeps the calf constantly tight and irritates the fascia.
Calf release: 1 minute, 2x a day
Big toe extension: 10 reps, 3 sets, 3 second holds. 1x a day
Here is a great exercise for someone that favour's one side compared to the other.
If you are someone that is dealing with a SI joint issue, here is a great exercise for you.
It is designed to free up the SI Joint and re-position your pelvis through breathing.
Breathe work is important and is a powerful thing. Perform for 2 minutes a day
#physio #sijoint
