Physio Exercise Videos

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Exercise to mobilize your foot

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.

  1. Weave your fingers into your toes and give a small squeeze to wake up the joints
  2. Spread fingers to create space to loosen up the toes
  3. Stretch the foot & toes upwards and downwards for 15 seconds
  4. 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.

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How to prevent Groin Strains

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.

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Golf posture Tips

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.

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How to engage your deep core muscles and your pelvic floor muscles

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.

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Scapula control and stabilization

Here at Body Works Sports Physiotherapy, we can help assess and treat scapular movement that may be contributing to some of the pain you’re experiencing.

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Mid back mobility exercise

Is your mid back stiff or in pain? Physiotherapist Ryan Corkal is here to show you a few stretches to work on your mid back mobility, especially for golfers out there.

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Hamstring Strengthening exercise

There are numerous ways to strengthen the hamstring. This exercise is aimed to help improve hip extension control and load transfer for walking, hiking, and running sports – to name a few.

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Sitting posture tips with Physiotherapist Steven McGee

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.

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Jumping into the Squad. Exercise with Physitrack

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.

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Thoracic rotation

Thoracic Mobility Exercises

Here are a few mobility exercises that can help improve your thoracic rotation. This is extremely important in several sports such as golf, running, tennis and hockey.

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Need to warm up upper back

Upper Back & Overhead Exercises

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.

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How to increase jumping and running capacity?

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.

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Lower Back Twist Reduction Exercise

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.

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Eccentric Heel Drops

Eccentric Heel Drops for Achilles Tendinopathy

Do you have chronic Achilles pain? We call that Achilles tendinopathy. Check out this video on how to do a simple exercise to help with this.

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Ankle Strengthening – Eversion Tubing Exercise

This is a strengthening exercise for the ankle. Get a piece of tubing for about the right width between your ankles and work on pulling one foot out while the other holds steady.

  • Focus on control and don’t go too fast.

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90 – 90 Hip Rotations

Good hip mobility is essential to ski or snowboard effectively without compensating other areas of the body.

  • Neutral spine
  • Fold forward at hips
  • Lift leg for increased difficulty

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Achilles Tendonitis – How to Lessen Pain and Recover Faster

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.

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Ankle Strengthening – Inversion with Tubing

This one’s a good way to help control your arch; aim for 15 to 20 repetitions, 2 to 3 sets.

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Balance Progressions In Tandem Stance

Do you want to perform better and avoid injury? Better balance can help. Try our simple balance progression in tandem stance, which can help your performance and lessen chance of injury or falls.

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Balance Training After Injury

If you have had an injury to your lower body and are now recovering, you need to remember to train your balance system to help stabilize you again. Watch our video for some simple balance exercises to get you back on track to doing the things you enjoy.

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Balance Training – Simple Tips To Work On Better Balance And Prevent Injury

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.

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Balance: More Advanced Exercises For Sport And Function

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.

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Calf Raises

These calf raises will help strengthen your gastrocs/soleus muscles which can become quite exhausted after a long day on the hill.

  • Feet hip-width apart
  • Raise onto toes as high as possible
  • Repeat with knees bent.

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Clock Balance Excursions

These will help you improve your balance, which is constantly being challenged by the various terrain on the ski hill.

  • Keep the stance knee in line with the foot
  • Reach out as far as possible
  • Minimal weight through moving leg

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Concussion – Vertical Tracking Smooth Pursuit Exercise With Pencil

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.

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Concussion – Visual Tracking Horizontally with Pencil

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.

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Core Activation Progression with Knee Hinges

With this exercise, we would work on repetition, trying to work on good movement patterning and good coordination of our core. Probably 10-15 repetitions each leg or until we reach fatigue.

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Core Strength Exercise – 4 Point Kneeling Arm Weight Shift With Neutral Spine

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.

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Core Strength Work Activating Your Outer Core Muscles – Opposite Arm and Leg Lifts

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.

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Core Strength – Four Point Kneeling With Heel Slides

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.

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Core Strength – Abdominals Supine With Spinal Stabilization And Leg Lifts

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.

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Core Strength – How to Activate Your Inner Core Muscles and Coordinate with Breathing

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.

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Core Strengthening with Moving Arms

Watch our video to learn how to engage your core and stabilize your spine while you move your arms. This is a very good way to limit back, shoulder and neck issues.

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Dead Bug Exercise – Core Strengthening Video

Here is a simple core strengthening exercise progressed from knee fallouts and knee hinges. Be careful with technique and remember to breathe and activate your core with every repetition.

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Deep Neck Flexor Strength and Mid Back Strength – Middle Fibres of Trapezius

A great and simple exercise to help stabilize and strengthen your neck, as well as using better control through your upper back.

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Do You Have A Weak Core? Watch Now for a Simple Core Strengthening Exercise

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.

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Do you have eye tension or tiredness? Try our Visual Tracking Exercise.

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.

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Do You Have Hip Pain or Pinching at the Front of Your Hip? Try Our Simple Home Exercise

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.

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Do you have Jaw Tightness or Pain? Clicking Jaw?

Watch here and learn to maintain a better jaw position, which should help alleviate some of the jaw pain or discomfort you are having.

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Do You Have Sore Or Stiff Knees? Try this quad stretch!

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.

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Do You Have Tight Hamstrings? Hip or Back Tightness? Try Our Home Exercise to Help

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.

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Do You Need Stronger Legs and Hips? Wall Squat with Band.

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.

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Do You Wake Up With Pain When You Walk? Resolve Your Plantar Fasciitis

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. 

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Do You Want A Stronger Core? Simple core exercise with a Ball.

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.

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Dynamic Hip Stretching with Core

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.

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Release Tight Shoulders and Upper Back with Foam Roller

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!

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Foam Roller Exercise to Release Lower Back Pain

In this video we will demonstrate how to use a foam roller to release lower back pain and muscle tightness.

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Foam Roller Stretch for Shoulders and Chest

Find a new use for your foam roller! Stretch out tight shoulder and chest muscles. Give it a try!

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Big Toe Abduction Isometric

Foot Intrinsics: Big Toe Abduction Isometric

Do you have foot pain? Here’s a foot intrinsic strengthening exercise that will help you control your foot better, transfer load, and maintain better arch position.

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Big Toe Short Flexor Strengthening

Foot Pain – Big Toe Short Flexor Strengthening

Do you have foot pain? Here’s a simple exercise to help strengthen the big toe short flexor, which is used for flexing and pushing off as you run or walk.

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Glut Strengthening At Home With Theraband and Squats

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!

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Glut Strengthening Exercise

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.

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Dynamic Golf Warm-up

Dynamic Golf Warm-up: Tip #1 – Squats for opening and sinking hips

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.

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Hamstring Strengthening with Exercise Ball

We’re here today with Alicia to show you some exercises on how to strengthen your hamstrings with using a big exercise ball at home. It’s a good tool to use at home for exercise.

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Hip Flexor and Thigh Tightness Release

How do I release hip flexor tightness? How do I loosen up my hip flexor? Quads? Learn how to release and stretch to stay pain free with Rick Heyden. Try out his tips for stretching usng a foam roller.

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Hip Stability and Strength: Functional Squats With TheraBand For Gluteus Medius Strengthening

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.

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Hip Stability and Strength: Functional Lateral Side Stepping For Gluteus Medius Strength

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.

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Hip Stability Exercise 1 – Gluteus Medius Clamshells

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.

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Hip Stability Exercise 2 – Hip and Glut Strength – Gluteus Medius Clamshells with Resistance

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.

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Hip Strength Exercise For Walking, Running Or Hiking

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.

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Hip Strengthening and Rebalancing Exercise

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.

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Hip / Glute Strengthening Exercise

Do you want to be stronger to hike walk or run? Try our simple glute strengthening exercise to help you control movement better. No equipment required!

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Hip Strengthening – Hip Adduction or Groin Strengthening

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!

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Hip Tightness or Hip Pain? Try a Foam Roller

Do you have tight hips, buttocks, or hip flexors? Hip Pain? Try using a foam roller to help alleviate tightness and resolve pain.

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How Can I Resolve Tennis Elbow Pain?

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.

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How Is Your Balance? Single Leg Squat

How is your balance? Try our simple balance exercises with suggested professions to help improve your balance and simple movement control to help you in your favourite activity or sport.

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Inner Core Activation

How to Activate the Inner Core: Transversus Abdominus

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.

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Glut Strengthening: Get Stronger So You Can Walk, Run and Ski With More Ease

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.

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Ankle Stiffness Excercise

Improve Your Ankle Stiffness With Remi

If you feel pinching at the front of your ankles as you descend into a squat, try this exercise to improve your ankle stiffness and mobility.

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Inner Thigh Strengthening Exercise

Inner Thigh Strengthening

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.

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Knee Rehabilitation Exercise: Post Surgery

Knee Rehab Exercise Post Surgery

Try this simple Knee rehabilitation exercise post surgery. Works on lateral weight transfer and coordinating footwork to help return an injured limb to more normal function.

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Knee Rehab Lateral Stepping

Knee Rehab Ladder Exercises Lateral Stepping

This simple exercise is a great progression in post operative knee rehabilitation exercises. It works on lateral weight shift and stepping with minimal impact loading on the knee.

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Knee Stirs: Core Progression Exercise

Knee Stirs – Core Exercise Progression

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.

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Knee Strengthening Exercise

Knee Strengthening Quadriceps Knee Extensions Open Kinetic Chain Post Surgery

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.

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Quadricep Leg Extensions

Knee Strengthening – Quad leg extensions over roll

Learn how to control full extension of your knee. This is a simple strengthening exercise for the quad after knee injury or surgery.

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Quadriceps with Theraband

Knee Strengthening – Simple Quadriceps With Theraband Tubing Exercise

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!

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Terminal Knee Extension

Knee Strengthening – terminal knee extension – helps walking

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.

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Leg Circles using the Pilates Reformer

Leg Circles using the Pilates Reformer

How to do leg circles using the Pilates Reformer. This is a really nice opener for the hips, as well as engaging our core as we bring the legs away from the body.

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Mid-Back Stretch

Mid-Back Stretch – Child Pose With Rotation And Side Bending

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!

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modified child pose

Modified Child Pose Stretch for Shoulder Opening

Vi a modified child’s pose exercise here to help open the shoulders.

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Upper Trapezius Exercise

Neck Pain Exercise for the Upper Trapezius

Do you have neck pain? Referring down into your shoulder? Watch this video for a simple upper trapezius activation exercise to help your shoulder and neck posture.

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Exercise for neck pain when sitting

Neck Pain when Sitting

A lot of people end up getting pain in the back of the neck because they’re working at the computer. Either from sitting in this posture here, or your chin’s forward and you get a bit of a closing down into the back of the neck.

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Neck Pain or Tight Neck? Try Our Simple Neck Side Stretch

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.

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Opposite Arm & Leg Lifts

Neck Stability and Core Strength – Opposite Arm and Leg Lifts

Here is a great exercise to coordinate neck stability and core strength. Opposite arm and leg lifts over a ball.

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Neck Stabilization Exercises: Part 1

Neck Stabilization Exercise – Laying Down Part 1

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.

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Neck Strength and Stabilization

Neck Strength and Stabilization for Better Posture and Integrating Vision – Part 2

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.

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Neck Strengthening Progression

Neck Strengthening Progression in 4 Point Kneeling – Part 3

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.

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One minute solution for tight shoulders

One Minute Solution For Tight Shoulders – With Pressure Points

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.

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Open Arm Stretch for chest and shoulders

Open Arm Chest and Shoulder Stretch

Are you enjoying summer? Riding bike, gardening or any other activities? Watch now for a simple stretch to help you feel better and avoid trouble.

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Outer Core Strength – Try This Simple Opposite Arm & Leg Exercise

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.

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Lateral Hip Slide on Pilates Reformer

Pilates Reformer Lateral Hip Slide

Use the pilates reformer to do a lateral hip slide. This activates the gluteus medius muscles while maintaining proper positioning and control of movement.

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Pilates Reformer Intro

Introduction to the Pilates Reformer – as we use it in the Physiotherapy clinic

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Plank Exercise

Plank

Video Demonstration of a plank exercise to increase core strength. This protects your spine while doing sports like skiing/boarding.

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Plantar Fasciitis Tips and Exercises to help Alleviate Foot Pain

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.

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Posture And Neck Pain – Try The Posture Medic Brace To Help

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.​

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Posture and Shoulder Strength

Posture and Shoulder Strength

Are you enjoying some holiday time this March break? Are you able to keep up with your exercises over this time? Sometimes we can be creative in keeping up with some preventive exercises. Here is one for posture and shoulder strength.

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Alleviate Neck Pain

Posture Break Tip #1 – Help Alleviate Neck Pain At Work

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.

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Posture Break

Posture Break Tip #2

Do you sit at a computer all day? Taking a posture break every 30-60 minutes can help. Watch this video to show you how to feel better and be more productive.

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Tired Eyes - Posture Tips

Posture Break Tip #3

Do you get tired eyes at the end of a work day? Neck pain? Check out our video on how to sit at the computer to help tired eyes feel better. Posture is important.

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Posture – How To Hold Better Posture For Longer Without Pain

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!

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Release for Back Tightness

Pressure Point Release for Back Tightness

Welcome, here we are at Body Works Sports Physiotherapy and we are going to do a little pressure point release technique to help relieve some tightness in the back.

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Pressure Point Release Hip – Psoas – Hip Flexor

Demonstration of a pressure point release with a ball in the front of the hip. This exercise is to relieve tightness in the Psoas, or hip flexor muscle.

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Pressure Point Release of Hip: Tensor Fascia Latae Muscle

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.

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Release for the shoulder

Pressure Point Release for the Shoulder

Welcome, we’re here at Body Works Sports Physiotherapy with Holly. She’s going to help us demonstrate some release techniques to help loosen up tightness in her shoulder.

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Pressure Point Release With Small Ball Into Buttock; Specifically Gluteus Muscles and Piriformis

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.

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Relief For Tired Eyes – Try Palming

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.

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Warm-ups for your feet

Running Foot Exercise and Warm-up Feb 2016 for Vancouver Sun Run

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!

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Shoulder Blade Push Up

Shoulder Blade Push-Ups For Shoulder Girdle Stability

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.

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Shoulder Flexion Mobility

Shoulder Flexion Mobility In Supine For A Stiff Shoulder

Try our simple exercise focused on improving shoulder flexion mobility, making it easier to lift your arm for day-to-day needs.

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Figure 8's with a ball

Shoulder Mobility and Core Strength: Ball Figure 8’s on a Foam Roller

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.

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Shoulder Mobility and Core Strength – Shoulder Circles Laying on Foam Roller

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.

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Shoulder Mobility With Wall Slides

Do you have tight shoulders and upper back? Try our simple shoulder mobility wall slides to help mobilize your shoulders and upper back. Great to do quickly in the middle or the day or anywhere you can find a wall.

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Shoulder Pain Relief With Foam Roller – Loosen Up Your Shoulders

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.

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Shoulder Pain Rotator Cuff Injury and Activation

Here’s Jamie to show you an exercise to engage your rotator cuff muscles with lifting the arm to help you learn to move better.

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Shoulder Pain – How to Lift your Arm into Elevation with Good Mechanics

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.

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Shoulder Pain – Shoulder Blade Push ups for Scapular Stability with Jamie Snow

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.

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Shoulder Range of Motion

Simple exercise to help with shoulder range of motion.

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Shoulder Stability Mid Trapezius Exercise

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.

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Shoulder Strength And Scapular Stability – Ball At Wall Drill

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.

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Shoulder Strengthening – Rotator Cuff Drills For Endurance And Postural Stability

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!

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Shoulder Strengthening With Theraband Laying Down

Do you have shoulder pain? Shoulder Weakness? Watch now for a simple strengthening exercise you can do at home.

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Shoulders or Neck Tight?

Try this simple exercise to help you move better and feel better! Also, use your core and breathing to help stabilize your neck and back and reduce neck pain and back pain.

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Simple Rotator Cuff Exercise For Strengthening The Shoulder

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.

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Single Leg Balance

Hi everyone, this is Steven from Body Works Sports Physio here today to talk to you a little bit about balance, as it is something that can be affected as we get older and puts ourselves at risk of falls.

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Single Leg Bridge

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.

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Single Leg Bridging Runners Drill – Gluts and Core

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.

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Sitting Posture and Deep Neck Flexor

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.

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Ski Fitness Tip #1 – Wall Sits to Avoid Pain

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.

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Ski Fitness Tip #2 – Hip Abductor Control

So this week is all about hip abductors. These muscles work on the outside of the hip but they actually play a really big role in protecting the knee because they help control the alignment of the entire leg from the top down.

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Ski Fitness Tip #3 Ball Squats

Get strong and build endurance in preparation for ski season! Try out ski tips video # 3 exercise ball squats. A good way to avoid knee injuries and pain from skiing!

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Ski Fitness Tip #4 – Core Strength – Obliques

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.

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Ski Fitness Tip #5 – Lateral Wall Squats with Ball

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.

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Ski Fitness Tip #6 – Lateral Lunge

This is the seventh video in a series that we are posting each week to guide you through the exercise to get your body ready for ski season.

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Ski Fitness Tip #7 – Balance Training

Hi, this is Jamie from Body Works and I’m just following up with some of the videos that Taylor has done on ski conditioning.

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Ski Fitness Tip #8 – Dynamic Warm Up

Hi this is Jamie from Body Works Physio, just coming at you with the conclusion of the ski video series that we’ve been doing. Today I want to talk a little bit about dynamic warm up before getting out on the mountain.

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Ski Season Preparation Week 2: Quarter Squats, Balance and Lateral Movement

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.

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Spinal Stability Arm Slides in 4 Point Kneeling

Here we are at Body Works Sports Physiotherapy with Holly as our model. Holly’s going to demonstrate a technique doing an arm slide and an arm lift while stabilizing her spine.

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Spinal Stability Neck and Back on Foam Roller with Shoulder Mobility

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.

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Spinal Stability: The Core in 4 Point Kneeling

The hands and knees position is an alternate position to work on strengthening and activating your core. This is less supportive than lying on your back, but very important for learning to control the spine against gravity.

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Split Squats

This is Ryan’s favourite exercise to strengthen the gluteals which are very heavily utilized when skiing/boarding.

  • Forefoot resting on a bench or chair
  • Keep knee in line with foot
  • Squeeze the buttock and drive hips forward on the way up

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Squat Knee Pain

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.

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Squats with Ryan Corkal

Squats are very effective for quadricep and gluteal development, both of which are heavily utilized during skiing/boarding.

  • Feet hip-width apart
  • Stack ribs over pelvis and keep core gently engaged
  • Avoid knees coming past toes if you have knee sensitivity

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Strengthen your hips using Gluteus Medius Leg Lifts

This is Dana Ranahan at Body Works Sports Physiotherapy. Today we’re going to show you a strengthening exercise for the Gluteus Medius muscle.

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Strengthening with Simple Squat and Coordinating with your Core

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.

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Stretch Upper Back – Modified Child Pose

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.

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Taylor with Patient to Help her Move Better, Be Stronger and Prevent Falls!

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.

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Tennis Elbow or Lateral Elbow Pain Exercise At Wall

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.

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The Core – Simple Progression to Knee Fall Outs

Here we are at Body Works Sports Physiotherapy with Holly as our model and we’re going to look at some progressions now for core strengthening.

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Thoracic Spine Rotation with Breathing and Controlling Shoulder

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.

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Top 3 Hamstring Exercises for Soccer Players to Avoid Tightness and Pain

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.

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Top 3 Types Of Foot Pain And The Top 3 Exercises To Help Relieve It!

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.

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Top Three Stretches Before Going For A Walk

Are you enjoying some nice summer walks? Try out top 3 stretches to do before you go for a walk to help you move better and feel better.

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Upper Back and Mid Back Rotation Stretch – Help your golf, baseball or tennis swing

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.

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Upper Back Pressure Point Release And Self Release Work For Better Mobility And Less Pain

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!

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Upper Back Stretch – Easy and Quick

Upper back stretch to help loosen tight muscles from work or sport and help alleviate upper back pain and neck pain. Give it a try!

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Wall Slides For Shoulder And Upper Back

Do you have shoulder tightness or neck and upper back pain? Try our simple wall slides exercise to help improve mobility, strength and pain.

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Want a Stronger Core? Try Our 4 Point Kneeling Arm Weight Shift Exercise

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.

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Wrist Pain Strengthening Exercises

With these exercises we are aiming for repetition and trying to work on probably 10 to 15 repetitions or until we start to get tired – a quick rest then go again for 3 sets or so.

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