Are your feet tired after a long day at work?
Our Physiotherapist Dana Ranahan is here with some tips on how to stretch your toes and loosen up your foot.
- Weave your fingers into your toes and give a small squeeze to wake up the joints
- Spread fingers to create space to loosen up the toes
- Stretch the foot & toes upwards and downwards for 15 seconds
- Supinate, or turn your toes up like a high arch, then rotate down like you’re flattening the foot
For more information do not hesitate to book an appointment with one of out physiotherapist.
In the kinetic chain of the lower body, the pelvis and hip region is subject to many forces that have the capacity to cause injury. It is important, therefore, to warm up the muscles of the lower body properly in order to absorb the forces imposed on the structures involved in movement.
with Ryan Corkal
Video for some of the golfers out there that might be dealing with back pain or some sort of injury.
Do not get into:
- Overly arched position
- Overly rounded position more
- Some people will get kind of really hunched over
The following points can cause golfers to suffer from posture loss during the swing:
- Poor Flexibility: This stops golfers getting into key positions without altering the spine angle during the swing.
With Sarah Jane Walker
Exercise on how to engage your deep core muscles and your pelvic floor muscles.
This exercise is really good when:
- Having low back pain,
- There is a need to strengthen deep abdominal muscles
- Get a ball, if you don’t have a ball, you can roll a towel back home and just place it in between your knees,
- Place it in between your knees and then you go and lay flat on your back.
with Steven McGee
Getting out of a sitting position regularly is important to maintain a healthy spine and limit the stress poor posture can exert on the spine. Stand up every 30-60 minutes.
Did you know our Physiotherapists use Physitrack?
Physitrack is a digital healthcare company and the provider of a solution for patient engagement that encompasses clinical home exercise and education prescription, outcomes tracking and Telehealth for physical rehabilitation and prevention.
by Steven McGee
Hi everyone this is Steven McGee from Body Works Sports Physiotherapy, North Vancouver here today to talk to you about overhead activities and warming up your upper back.
Here are two exercises to help warm up your upper back to improve mobility.
Do you wonder how skipping and hoping can increase running & jumping capacity? Our Physiotherapist Steven McGee is here with some tips!
Recent research been shown to really improve people’s jumping and plyometric abilities as well as running capacity.
Here is an strengthening exercise for avoiding a lower back twist during leg lifts. This is a relatively simple exercise to do, but requires core strength and control as someone lifts their leg.
- Start by laying face down, sometimes with a pillow under your stomach to ensure you don’t overarch the lower back while lifting the leg.
If you have heel pain, achilles tendonitis or achilles tendon pain, watch to learn how to relieve pain and get on the path to recovery.
Balance is a simple but important part of good movement. With good balance, body control and position sense, we can move and coordinate better for both sport and day-to-day activities. This helps lessen injury and pain. Try our simple tips for working on balance control.
We’re here today to talk about more advanced balance exercises that are useful for sporting activities or physical activity, depending on what you’re doing, hiking, biking, running.
Today I want to show you an exercise for tracking your vision. We tend to see vision issues associated with neck, whiplash, or concussion type injuries. Sometimes our eyes have a hard time following objects in space.
Today I want to show you an exercise that we use to help with injuries such as concussive injuries, or sometimes whiplash associated injuries. When we have injuries to the head and neck, we can get some involvement with our eyes. So this is a visual tracking exercise.
Do you want a stronger core? Need more core strength to avoid injury or pain? Better core strength, spinal stability, and spinal control translates into better transfer of loads for sport and activity. This makes you stronger and more efficient in your movement, resulting in better performance. A stronger core will also help you prevent injury.
We’re going to do an exercise today to work on strengthening your glute in conjunction with your opposite lats muscle, and this helps you to stabilize for walking and running.
Do you want to improve your core strength? Be able to stabilize your back and pelvis better for activity? Check out our core strengthening exercises. This one focuses on stability of your spine in neutral while sliding your heel backwards.
This is Dana Ranahan from Body Works Sports Physiotherapy, and today I want to show you an abdominal core strength exercise which focuses on spinal stability. If you want to become stronger and have better control for sports, you need to control your posture.
Do you want to learn how to have a stronger core? It is important to learn the difference between the deep, or inner core, and the more superficial, or outer, core muscles. Watch this video to find out how to coordinate breathing with activation of your transverse abdominal muscles and pelvis floor muscles to activate your inner core.
A great and simple exercise to help stabilize and strengthen your neck, as well as using better control through your upper back.
Do you want a stronger core to help you perform better and alleviate pain? Listen in and try our simple core strengthening exercise for home with an exercise ball.
Do you have headaches, neck pain or dizziness? Your eyes could be playing a role. Often felt as eye strain, if our eyes are not working well together with your neck and inner ear it can create problems. Try our simple visual tracking exercise. If you have any concerns or questions please contact us.
Do you have hip pain, or pinching in the front of your hip when you sit down or squat? Usually this is from impingement at the front of the hip joint. Watch our video and try our simple home exercise to help open up your hip joint and reduce pain and pinching.
Check out our video for a great simple quad stretch you can do at home. This works well especially if you have a stiff knee or cannot do it easily in standing. Call us if you need help with your knee pain or stiffness.
Do you have tight hamstrings? This is common and can lead to lower back pain, hip pain and poor sports performance. Watch our video for a simple home exercise to stretch your hamstrings as well as the inner thigh and lateral hip.
Do you need stronger legs and hips? Do you want to be able to ski or run longer with better endurance, form and less fatigue? Try our simple wall squat with band around the knees to help strengthen the quads and gluts, abs, and core.
Do you have heel pain when you get out of bed in the morning? Does it make it hard to walk? You may have plantar fasciitis.
Do you want a stronger core? Try this simple exercise with a ball to help your core be stronger and more able to tolerate the activity’s of your day and sports.
We’re going to do some dynamic hips stretching here using a foam roller. The foam roller is located underneath the pelvis so it stabilizes the pelvis and the lower back should not be painful at all in this position. So if there is any pain, don’t proceed.
Do you have tight shoulders or upper back? Watch here for free tips and home exercise for releasing tightness in the upper back and shoulders using a foam roller. You will feel better and move better!
Do you want stronger gluts to help you perform better? Try our simple home exercise using a piece of Thera band and squats. No real equipment needed. You can also do this without the Thera band!
Need some glut strengthening you can do at home now all of the gyms are closed? Give this simple exercise a try. If you don’t have an exercise ball, you can do it over a bench or on hands and knees position. Just make sure to maintain a neutral position of your spine while you lift your leg.
Dynamic warm-up for golf can improve your game and reduce pain and soreness. Try out dynamic golf warm-up tip #1 – Squats to open the hips and sink back in the socket for better movement pattern, better strength and less pain.
Do you want stronger hips so you can walk and run faster and more efficiently? Help lessen the chance of lower back or hip pain? Try our simple home exercise for gluteus medius strengthening with a functional squat. It will help get you stronger and back to what you love doing.
Do you have weak or tight hips? Try our lateral side stepping exercise with TheraBand for glut strengthening. This simple exercise is a great progression on the squat technique and has great application to better performance in sport and other functional activities.
We’re here today with Holly to show you a clamshell exercise to help strengthen the Gluteus Medius muscle in the lateral part of the buttock area. This muscle is important for hip stability and strength.
Do you have weak hips? Do you have hip pain or tightness when walking, running, or doing basic activities? Watch and try our simple hip strengthening exercise that you can do at home. Your hips will get stronger, making movement much easier with less pain and tightness.
Do you like to walk hike or run? How about snowshoe? Controlling your hip and pelvis position is important to be strong and avoid injury. Try our simple strengthening exercise at home to improve your strength and stability and run or walk with more ease.
Do you have tight hips? Chronic hip pain or soreness? Often there are imbalances in the strength and tightness of the muscles around the hip. Try our simple hip strengthening exercise for balancing the hip – strengthening the internal rotators and opening up the buttock region. This will help you feel better and your hips be more open and relaxed and more balanced.
Hip strength is important to avoid injury and hip pain, lower back pain, groin pain and knee pain. Try our simple hip adduction exercise to help strengthen your groin and hip area!
Here are a couple of tips to answer your questions and to try and resolve pain. Please remember that these tips and exercises should reduce any symptoms and if there is any increased pain, please stop and contact us for an assessment to determine if these are appropriate for you.
With Holly as our model and we’re going to talk a little bit about how we activate our core muscles. If you watched the last video, you saw how we talked about what the muscles are, and now we’re going to teach Holly how to use her inner core muscles.
Are you wanting to run or ski with more control and strength? Want to carve the slopes with more ease? Try our easy glut strengthening exercise which is simple to do at home. This will help you be stronger and move better.
Do you run or play soccer? Do you have tight hips or perpetual problems with your hips of back or pelvis? It is important to stabilize your pelvis and strengthen your core muscles while strengthening your hip for functional activities. This will help it translate to sport and make you stronger, more controlled and less like to have an injury.
O.k. so we’re going to work on a Core Progression exercise called Knee Stirs. So in this case we’re to get you breathing, breathing in, as you breathe out softening your chest and engaging your core and bringing this right knee up towards your chest.
Knee strengthening exercise that is simple to do at home. This simple quadriceps knee extension is an open kinetic chain exercise, which is good for strength, but you also need to do some closed chain excesses for functional strength once able.
Learn how to control full extension of your knee. This is a simple strengthening exercise for the quad after knee injury or surgery.
Here is a simple exercise to help strengthen the knee at home. Using theraband, you can extend your leg and push into the band. This helps alleviate knee pain and get it stronger!
This is a simple terminal knee extension exercise to help you control knee straightening. This will assist with returning to a better walking pattern after a knee injury.
Try our stretch for loosening up tight back, shoulders and hips. Do not push through pain. If any trouble, give us a call at Body Works. Happy Stretching and breathing!
Do you have a tight neck from sitting at your desk all day? Or maybe a slip and fall on the ice and snow? Whiplash? Here is a quick stretch you can do anywhere to help alleviate tightness in the neck and upper fibres of trapezius muscle.
Here is a great exercise to coordinate neck stability and core strength. Opposite arm and leg lifts over a ball.
The deep neck flexors in the front of the neck are important to be strengthened to help balance out some of the tightness in the back of the neck that we suffer in our day to day lives such as computer work or driving for long periods or after a neck injury or a whiplash injury.
Here we are at Body Works Sports Physiotherapy and we’re going to demonstrate a technique for strengthening the neck and improving posture for day-to-day life.
A functional progression for strengthening the deep neck flexors. This helps improve strength in your neck for day-to-day function, better postural endurance, and returning to sport.
Do you have tight shoulders from a long day or week at work? Try our one minute solution for tight shoulders. Check out our video to find out how.
Try our simple exercise to strengthen and coordinate the outer core sling muscles while activating your inner core. This will help you move better and feel better and alleviate pain and dysfunction.
Watch this video to learn some simple tips and exercises to help alleviate the foot pain from plantar fasciitis. This usually presents as foot pain or heel pain.
Do you struggle to keep good posture throughout the day? Watch our video and try the posture medic brace to see if it can help you retrain your muscles to hold better posture and alleviate pain.
Do you get neck pain or headaches working at the computer all day? Check out our Posture Break Tips Video #1 for some great and basic tips on keeping your posture better and alleviating neck pain and back pain and headaches.
Do you get tired or sore from sitting all day at computer? Driving prolonged? Learn how to breathe better and improve postural endurance and less neck pain and back pain for good!
So here we are at Body Works Sports Physiotherapy with Holly again, who’s a Field Hockey player and she’s going to be doing some pressure point release work through her tensor fascia latae muscle which is kind of the side in front of the hip and is really common when we have tight hip muscles or hip pain or ITB pain or back pain.
So we’re going to a little pressure point release with our pressure point ball here with Holly who’s a Field Hockey player and has got some tightness in through her hip.
After a long week of work, are your eyes tired or dry? Having trouble focusing on the screen or your favourite book? Try Palming – it can help to relax muscles around the eyes and improve lubrication in the eye, assisting with fatigue, strain and dry eyes. It also may help to reduce headaches.
Here are some basic foot and ankle warm-up exercises to help wake up your feet and proprioception and balance. These are great exercises to do before you run or walk. Help prevent injury!
Here is a simple exercise for controlling the shoulder girdle and shoulder blades on the ribcage to allow better force transfer and load though the shoulder. Give it a try and let us know how you make out.
Try our simple exercise focused on improving shoulder flexion mobility, making it easier to lift your arm for day-to-day needs.
In this video we will show you progression on a previous foam roller exercise. This one will include using figure 8’s with a ball for some core strength and stability.
This video will show you a progression on one of our foam roller exercises. We’re going to do some shoulder circles while lying on a foam roller.
Do you have tight and sore shoulders or upper back? Try out video tips using a foam roller to help loosen up your shoulders, improve mobility in the shoulder and upper back and relieve shoulder pain and upper back pain.
Often shoulder pain is caused by poor coordination of muscles around the shoulder; sometimes we over use certain muscles and under use muscles and the muscles we overuse get tight and sore. In this video we’re going to show you how to try to change that.
Hi, I’m Jamie from Body Works and I’m here with Holly and we’re going to go through a simple exercise to work on scapular control. So basically what we’re going to do is do a wall pushup.
So as you breathe out we’re going to lift the arms up towards the ceiling and breathe in lower down maintaining that neck position, breathing out, breathing in lowering down and working to fatigue after 4 or 5 repetitions you start to get into trouble controlling your right shoulder blade here, then we take a rest.
Often we have difficulty controlling where our shoulder and neck sits for day to day posture and activity. Try our simple home exercise to work on controlling shoulder posture and the shoulder blade on the ribcage position is key to this.
Do you have weakness of soreness in your shoulders when you use them day to day? Do you want a simple exercise to work on rotator cuff strength and endurance? Try our home exercise for rotator cuff strengthening and stability. Rotator cuff drills I call them!
Are you experiencing shoulder pain? Here is a simple exercise you can use the strengthen the rotator cuff muscle that can help with shoulder pain. In pain? Need help? Give us a call at 604-983-6616 for physiotherapy in North Vancouver.
Are you starting a new running program? Want to improve strength and stability for running? Try out simple runners drill for hip and pelvic stability with core activation. Alternating legs with bridging. This will help yo be more stable and stronger with running and more efficient.
We’re going to work on a single leg bridge, working on alternate legs. This is great for getting back to some running or walking activities.
This is Dana Ranahan at Body Works Sports Physiotherapy in North Vancouver and I’m here today with Holly at our front desk and we’re going to be looking at postural setup to tie in with some deep neck flexor exercises that we’ve shown videos of before.
This is the second video in a series that we’re going to be posting each week to give you an exercise idea to help get you ready for ski season. Now a skier requires a lot of endurance, especially the large muscles of the legs so a great way to start to train these muscles is with the Wall Sit.
This week I want to focus on the oblique’s, those muscles on the sides of your trunk. They’re really important for lateral stability, keeping your balance and especially with weight shifting and carving while skiing so I’m actually going to show you three exercises today kind of ranging easy to hard options for training these muscles.
This is the 5th video in a series that we’re posting each week to take you through an exercise to get your body ready for ski season.
Hi this is Dana from Body Works Sports Physiotherapy and we’re out enjoying this lovely day and I want to come back to getting ready for ski season.
This is Dana Ranahan with Body Works Sports Physiotherapy. Today we’re going to be doing a video on demonstrating some shoulder mobility on the foam roller which is an unstable base.
If you find that you get pain with squatting, one of the good potential contributors could be a result of your mechanics. So a lot of the times, people end up squatting and keep very upright and do all the bending through the knees and all the weight bearing to the toes.
This is Dana Ranahan at Body Works Sports Physiotherapy. Today we’re going to show you a strengthening exercise for the Gluteus Medius muscle.
I’m here today to show you a functional progression of our core exercise series. In our previous videos we’ve shown you how to work on breathing diagrammatically and activating your inner core muscles and coordinating them together.
We’re going to work on this position by breathing into the tension so you can breathe into your arm pits trying to expand laterally or breathing into the upper back trying to expand up in between the shoulder blades and as you breathe out softening and allowing the sternum to let go towards the ceiling.
Today I’m just teaching Rosemary here an exercise to strengthen the outside of her hips, specifically the muscles that help turn out the hip. These muscles play an important role in the stability of our hips when we’re walking and they’re also good to help prevent falls.
Do you have lateral elbow pain? Tennis elbow? Listen in for a simple home exercise to help resolve elbow pain and improve the mobility of the elbow. Let us know how you make out with this.
Learn how to get better rotation mobility in your mid back to help alleviate neck, shoulder or lower back pain. Learn to control your shoulder and ribcage movements better.
If you’re a soccer player struggling with hamstring tightness or straining your hamstrings regularly, we’re here to show you the top three stretches you can do to avoid hamstring strain.
Do you have foot pain? Here are the Top 3 Sources of Foot Pain and the Top 3 exercises to alleviate the problem. These are general exercises aimed at restoring mobility and strength in the foot.
Learn how to loosen tightness in your upper back, mid back and shoulders to allow you to rotate your thoracic spine better. This will help with improving your golf swing, tennis swing, or baseball throw and swing.
Upper back pressure point and self release work for better mobility and less pain. All you need is a ball and a wall. Simple and easy….Give it a try!
In hands and knees position find a neutral spine so that your arms are underneath your shoulders so your hands land underneath your shoulders, knees are underneath your hips. We want to find a neutral spine position so that the upper back doesn’t get too saggy in through here.