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Pat Couillard massothérapeute kinésithérapeute consultant, Blainville, QC (2025)

07/15/2025

“She got injections in her shoulders & neck… but no one told her THIS.”

I just started working with a teacher who came in with:
➡️ Neck & shoulder pain
➡️ Headaches
➡️ Tingling in her arms
➡️ Constant fatigue

She told me:
“It all started during Covid, out of nowhere.”

But it wasn’t out of nowhere.
Years of sitting, staring at screens, head creeping forward—it was building for a long time. Covid just pushed it over the edge.

Here’s the crazy part: she got multiple injections to calm the pain… but no one told her about her posture.

When your head sits forward, your neck muscles pull like crazy to hold it up—every inch forward adds ~10 extra pounds of strain. No injection can fix that.

We started working on:
✔️ Relaxing those overworked neck & shoulder muscles
✔️ Resetting her breathing to calm the nervous system
✔️ Teaching her to feel a healthy head & neck position again

She’s already feeling relief.

If you’ve been chasing treatments for neck & shoulder pain that keeps coming back—check your posture first.

06/16/2025

🧠➡️🔥 Cortisol, Inflammation & Hidden Pain 🔥⬅️🧠

In my last post, we looked at how chronic stress keeps your body stuck in fight-or-flight mode…

But there’s more to the story 👇🏼

⚠️ Elevated cortisol doesn’t just mess with your nervous system — it creates low-grade inflammation all over the body.

This can silently lead to:
❌ Joint stiffness & unexplained pain
❌ Tight muscles that just won’t release
❌ Slower healing & recovery
❌ Gut irritation & bloating
❌ Sleep disturbances
❌ Hormonal imbalances

Most people are chasing symptoms without addressing the root cause — a nervous system and hormonal environment stuck in survival.

✅ Learning to regulate cortisol through nervous system work, breath awareness, and deep tissue relaxation has a ripple effect…

Less inflammation → less pain → more freedom in your body.

This isn’t mindset fluff. It’s biochemistry. And it’s the foundation of true healing.

06/12/2025

🧠💥 Still have shoulder pain after trying everything?
You’ve stretched, strengthened, massaged, adjusted, needled, iced, and even meditated — and yet… the issue keeps coming back.

What if the real cause isn’t in your shoulder at all?

👉 Chronic shoulder tension is often a symptom, not the root.
One overlooked driver? Cortisol — your body’s main stress hormone.
When cortisol stays high, your nervous system stays on alert.
Your muscles, especially those around your shoulders and neck, get the message: Stay ready. Stay tight. Stay safe.

That’s a biological survival response — not a mechanical dysfunction.

So what’s the fix?

🧭 You don’t just treat the shoulder —
You regulate the system that controls the shoulder.

🎯 The real work starts with:
• Training your nervous system to shift out of fight-or-flight
• Practicing daily awareness of how you breathe, move, and react
• Learning to identify and release chronic contraction patterns
• Prioritizing true relaxation, not just rest

Healing becomes permanent when your body no longer believes it has to protect you 24/7.

📌 If this hits home, you’re not broken — your body’s just doing what it thinks it must to survive.

Let’s teach it a new way.

07/13/2024

🧘‍♂️ Unlocking Hip Mobility & Reducing Nerve Pain 🧘‍♀️

Do you notice one knee higher than the other when you cross your leg? This could be a sign of tightness in your hip muscles, particularly the piriformis. 🌟

Why It Matters:
The piriformis and other hip muscles play a crucial role in your mobility. Tightness here can compress the sciatic nerve, leading to discomfort or pain down the leg. 😖

The Stretch:

1. Sit down and cross one ankle over the opposite knee.
2. Gently press down on the elevated knee.
3. Bend forward to deepen the stretch.

This move helps create space in those tight tissues, promoting flexibility and nerve decompression. 🧘‍♂️

Pro Tip:
Focus on the side with the higher knee first. Consistent stretching will help balance both sides, reducing nerve irritation and improving overall hip function. ✨

Bonus: Combine this stretch with mindful breathing to activate your parasympathetic nervous system, promoting relaxation and better muscle release. 🌬️

Give it a try and let your hips thank you! 🙌

07/07/2024

🧘‍♀️ Understanding the Nervous System for Better Relaxation 🧘‍♂️

Many people I see struggle with relaxation due to a dominant sympathetic nervous system, making it hard to access their parasympathetic nervous system. This affects their ability to control postural contractions and fully relax.

Here’s a quick breakdown of the two systems:

🔹 Sympathetic Nervous System (SNS): Prepares the body for “fight or flight” during stress, increasing heart rate and muscle tension.
🔹 Parasympathetic Nervous System (PNS): Promotes “rest and digest,” calming the body and reducing heart rate and muscle tension.

Achieving deep relaxation is a skill that needs regular practice. I’ve found that focusing on body awareness and proper diaphragmatic breathing yields faster and better results than rushing into contracted tissues.

My Approach:

1. Breathing Exercises: We practice diaphragmatic breathing to activate the PNS.
2. Body Awareness: People lie down and focus on letting go while I identify and work on tense areas.
3. Progressive Relaxation: We systematically relax each muscle group.

In French, this process is known as “atteindre le lâcher-prise,” meaning “achieving complete abandonment.” It’s all about helping the body let go of held tension.

Regular practice of these techniques can significantly improve your ability to relax and control postural contractions.

07/03/2024

🌟 The Power of Mindful Core Training for Posture and Well-being 🌟

Think just doing core exercises will fix your posture? Think again! Simply strengthening your core without proper mind-muscle connection can actually worsen postural issues and symptoms. Here’s why mindful training is crucial and how to do it right! 💡

🧠💪 Why Mindful Core Training Matters:

1. Holistic Core Engagement:
• Your core is more than just your abs. It includes deeper muscles like the transverse abdominis, pelvic floor, and diaphragm, which need conscious engagement for true stability.
2. Preventing Imbalances:
• Mindless training can lead to muscle imbalances and poor posture. Focusing on proper muscle activation ensures balanced strength and support.
3. Long-term Health:
• Sustainable results come from mindful, consistent training. Proper core engagement improves posture, balance, and overall well-being.

📋 How to Practice Mindful Core Training:

1. Understand Your Core Anatomy:
• Visualize and feel the different layers of core muscles. Use diagrams or models to see how these muscles support your movements.
2. Focus on Form and Alignment:
• Quality over quantity! Use mirrors, resistance bands, or feedback from a trainer to ensure proper form and alignment during exercises.
3. Breathing Techniques:
• Incorporate proper breathing to engage involuntary core muscles like the diaphragm and intercostals, enhancing core stability.
4. Functional Movements:
• Practice exercises that mimic daily activities or sports. This helps integrate and train both voluntary and involuntary core muscles holistically.
5. Consistent Practice:
• Make mindful core training a regular part of your routine. Patience and consistency are key to retraining your muscles and habits.

06/05/2024

Unlocking Your Squat Potential: The Key Role of Ankle and Foot Mobility

Did you know that ankle mobility is a game-changer for achieving a mature, deep squat? 🏋️‍♂️🏋️‍♀️ Here’s why:

1. Depth & Range of Motion: Adequate ankle dorsiflexion lets your knees move forward over your toes, allowing for a full squat depth. Without it, your squat might be shallow.
2. Stability & Balance: Good ankle mobility enhances your stability and balance. Limited mobility can cause compensations like leaning forward or lifting heels, compromising form and increasing injury risk.
3. Knee & Hip Alignment: Proper ankle mobility keeps your knees tracking correctly over your toes, preventing strain on your knees and hips.
4. Load Distribution: With good ankle mobility, load is evenly distributed across your lower body, engaging the right muscles and preventing overload.
5. Injury Prevention: Improving ankle mobility helps avoid compensatory patterns that can lead to injuries in your knees, hips, and lower back.

But it doesn’t stop at the ankle! 🦶 Foot mobility and toe dorsiflexion are equally important:

• Toe Dorsiflexion: Limited toe dorsiflexion, especially in the big toe, can alter foot biomechanics and restrict ankle movement.
• Foot Mobility: A rigid or immobile foot affects ankle mechanics and can limit dorsiflexion.
• Compensatory Patterns: Poor foot and toe mobility cause compensations that restrict ankle range of motion.

🌟 Tip: Incorporate foot and ankle mobility exercises into your routine to improve your squat and prevent injuries. Stretch, strengthen, and mobilize your feet and ankles to unlock your full potential!

06/02/2024

🌟 Transform Your Life: 3 Key Areas to Focus On 🌟

Are stress, poor sleep, and shallow breathing holding you back from living your best life? As a therapist, I’ve seen how these issues can impact your health and well-being. Let’s dive into how you can improve these areas for a higher quality of life:

1. Eliminate Bad Stresses 🧘‍♀️
• Chronic stress can harm your body and mind. Simple mindfulness or relaxation techniques for just 10 minutes a day can make a huge difference. You’ll feel more relaxed and resilient.
2. Find Your Ultimate Sleeping Posture 🛏️
• Waking up with neck or back pain? It might be your sleeping posture. Adjusting your pillow or mattress can lead to waking up pain-free and feeling more rested.
3. Breathe Through Your Nose Using Your Diaphragm 🌬️
• Proper breathing increases oxygen intake, reduces stress, and boosts energy. Practice diaphragmatic breathing for 5 minutes each morning to feel calmer and more focused.

✨ Small changes can lead to big improvements. Start today and experience the benefits in your daily life. Remember, I’m here to support you every step of the way! ✨

03/23/2024

🔍 Muscle Imbalances: The Hidden Culprits of Pain & Injury 🚫💪

Hey there, fitness fam! 👋 Do you often experience muscle tightness, discomfort, or even pain during your workouts? You might be dealing with muscle imbalances! 🤔

1️⃣ Front Delts vs. Rear Delts:

• 🚫 Overdeveloped front delts (strong shoulders)
• ✅ Weak rear delts (shoulder stability)
• 🛠️ Fix It: Incorporate exercises like face pulls, reverse flies, and band pull-aparts. Don’t forget unilateral exercises to strengthen each shoulder individually and improve neuromuscular connections! 🏋️‍♂️

2️⃣ Posterior Chain Imbalance:

• 🚫 Strong upper glutes & lower back
• ✅ Weak glute max & hamstrings
• 🛠️ Fix It: Prioritize unilateral exercises such as lunges and single-leg deadlifts, along with squats, deadlifts, hip thrusts, and Romanian deadlifts to strengthen your glutes and hamstrings! 🍑

The Power of Hands-On Assessment through Massage Therapy:

• 💆‍♂️ Identify Muscle Imbalances & Weak Links: A hands-on assessment can compare muscle density and activity, providing valuable insights into imbalances and potential weak links in muscle chains.
• 📈 Enhanced Precision & Personalization: Tailor your training program based on a comprehensive understanding of your body’s unique needs and imbalances.
• 🔄 Regular Assessments & Individualized Programming: Achieve tailored results & optimize your overall fitness journey!

Remember, knowledge is power! 💪 Educate yourself, listen to your body, and train smarter, not just harder! 🧠🏋️‍♂️

02/25/2024

🌟 Attention Hairdressers & Barbers! 🌟

Are you experiencing discomfort from standing still all day at your workstation? I got you covered with some valuable tips to help you feel better and work more comfortably! 💇‍♂️💇‍♀️

👣 Invest in Anti-Fatigue Mats: Reduce strain on your feet, legs, and lower back with supportive, cushioned mats that encourage subtle movements and improve circulation.

👞 Choose Supportive Footwear: Opt for shoes with proper arch support and shock-absorbing soles to alleviate impact on your lower body while standing.

🏢 Consider Adjustable Flooring: Install flooring with adjustable height or incline features to vary your stance and prevent muscle fatigue.

🪑 Use Stools or Lean Rails: Take breaks by resting your feet and shifting your weight off your lower back and glutes with stools or lean rails at your workstation.

🚶‍♂️ Take Regular Movement Breaks: Stretch, walk around, and change positions frequently to alleviate stiffness and improve circulation.

💪 Strengthen Your Core: Incorporate core strengthening exercises into your routine to improve stability and support for your lower back and glutes.

🌟 Focus on Scapula Awareness & Work Proximity: Pay attention to the position and movement of your shoulder blades (scapula) to maintain proper shoulder alignment and stability. Work closer to your clients or tasks to reduce the need for excessive reaching, which can strain your shoulders and upper back.

Remember, your comfort and well-being are important! By implementing these tips, you can reduce discomfort and work more effectively. Share this post with your fellow hair professionals to spread the love and support! ❤️

02/19/2024

🔍💡 Unlocking the Secrets to Knee Health and Athletic Performance! 💪🏼🦵

Hey there, athletes and fitness enthusiasts! 👋🏼 Are you looking to optimize your knee health and enhance your performance on the field or in the gym? 🏋🏻‍♂️ Look no further! 💥 Here are some key insights from a recent conversation that could revolutionize your training game:

1️⃣ Quad Muscle Balance: Did you know that insufficient development of the inner quad muscle (VMO) can lead to imbalances and knee issues? 🤔 Tom Platz’s legendary VMO development serves as a testament to the importance of strengthening this muscle. His combination of sissy squats and isolated leg extensions contributed to his out-of-this-world VMO development, alongside his renowned squat routines. 🌟

2️⃣ Foot Alignment Matters: Pay attention to weight transfer and foot alignment during exercises and movements. Neglecting this aspect could lead to poor knee alignment and increase the risk of injuries like patellar tracking dysfunction. ⚠️

3️⃣ Squat Depth Debate: Ever wondered if going “ass to grass” is essential for optimal muscle development? 💭 We discussed how limiting your squat depth might actually hinder your progress and increase injury risk. 🏋🏻‍♀️

4️⃣ Enter Sissy Squats: Discover the benefits of old-school movements like sissy squats! 🔄 Targeting the quadriceps, improving knee stability, and enhancing muscle activation, these exercises could be your secret weapon for stronger, healthier knees! 💥

🚀 Ready to take your training to the next level? 💥 Incorporate these insights into your routine and watch your knee health and athletic performance soar! 🚀

👉🏼 Tag a fellow athlete who needs to see this! Let’s spread the knowledge and empower each other on our fitness journeys! 💪🏼✨

Pat Couillard massothérapeute kinésithérapeute consultant

07/15/2025

06/16/2025

06/12/2025

07/13/2024

07/07/2024

07/03/2024

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02/19/2024

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