Pro Motion Physiotherapy and Sports Injury Clinic

08/27/2025

This exercise will stretch out the Quadratus Lumborum muscle, which has the role of laterally tilting the pelvis, laterally flexing the lower spine, and extending the lower spine. Poor lower back posture can cause this muscle to tighten, which will limit the movement in your lower back and pelvis. This is great for a post activity stretching routine for athletes or for anyone's daily stretching routine. Ensure that you tilt and face away from the leg you are reaching down. Hold with a gentle stretch for around 40 seconds or until you feel the muscle relax.

08/25/2025

Reminder we are closed next Monday for labour Day!

08/22/2025

08/15/2025

We all come in different shapes and sizes, and we heal in our own time. Your journey to becoming your best self is uniquely yours—don’t measure it against anyone else’s. Stay focused, stay patient, and keep moving forward. You've got this!

08/13/2025

So great to hear--thanks for your review! We love Glenda, and so will you! She's great!

08/11/2025

This stretch is a great way to loosen up a stiff spine and improve spinal rotational range of motion. A stretch like this is great to include in a stretching routine, especially for someone that sits for long periods throughout the day. Ensure that you keep your shoulders down throughout the exercise and let your legs fall into a nice stretch. Hold each side with a gentle stretch for around 40 seconds or until you feel the muscle relax.

08/06/2025

This postural exercise is fantastic for those with forward rounded shoulders. This type of posture is often caused by tight pectoral muscles and weak upper back muscles. An exercise like this can help to loosen up the pec muscles and open up the front of the shoulders. This movement also brings the shoulder blades through their range of motion activating the muscles that work to keep the shoulders back. This exercise may be beneficial for people with neck pain and tightness.

07/21/2025

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07/16/2025

This warm up exercise is great for athletes involved in running sports to warm up their abductor and adductor muscles, which are the muscles on the inside and outside of the hips. These muscles are important for stabilizing your hips and your knees while running, keeping your joints in healthy positions. This is great for runners looking for a quick warm up before a run, while maintaining muscle elasticity for running performance.

07/10/2025

This is a great exercise for those looking to open up their hips and improve ankle range of motion. Spending a little bit of time in this position everyday, keeping your feet flat on the ground can help increase ankle dorsiflexion, which is the ability to move your foot up at the ankle joint. This can also help stretch out your glutes and your quadriceps muscles. Ensure that you keep your back as straight as you can while opening up your hips by pushing your knees outward. If you find that you can’t keep your balance because you fall backwards, hold a weight straight out in front, or find something to hold on to in front of you. For those interested in improving their barbell squat in the gym, this is a great way to improve the depth of your squat.