Rehab on Tap

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Rehab on Tap

Rehabilitation and injury prevention videos for BJJ, MMA, striking, and overall quality movement! She also trained Muay thai for 5 years previously.

Rehab on Tap is operating out of the Advanced Wellness Clinic in the Douglasdale Professional Centre . Christine Mac has been a physiotherapist for over ten years, and currently trains Brazilian Jiu-Jitsu and dabbles in Crossfit. She is combining her physiotherapy knowledge and skills with her familiarity with these sports to provide sport-specific rehabilitation and injury prevention videos for Brazilian Jiu-Jitsu, MMA, and other martial arts injuries! Many of the videos will also apply to other sports as well. IG:

03/04/2026

It is a common misunderstanding that we should have a specific posture, maintain it all day, and if we don’t, we will suffer. This is simply not true. Our bodies are meant to move, so it is more important to avoid any prolonged position than to be in any specific position.

Moreover, posture is not necessarily the cause of your pain. There has been research examining the effects of seated posture on back pain that shows the same sitting positions in people both with and without back pain.
Pain is more often a result of insufficient load tolerance-ie. decreased muscle endurance, muscle imbalances, mobility deficits, and muscular weakness. These can contribute to daily discomfort more than any “bad posture”.

So, if you do have pain with sitting or feel like you have poor posture, then physiotherapy can help! We will show you exercises to improve your mobility and muscle endurance, and thereby increase your tissue resilience and capacity. This will lead you to feeling improvements in your overall “posture” and often, your pain will improve as well!

In the meantime, if the way you are sitting hurts, try changing positions or standing. Remember, your best posture is your next posture!

Please comment or share if you found this helpful!

Come see us if you are in YYC!
📍111-11420 27 Street SE, Calgary, AB
▫️rehabontap.com

02/24/2026

Why be happy when you can be sad? 💁🏻‍♀️ Hopefully the humour was evident here. Less humorously, this video is based on actual advice that patients have told me they have received before.

Of course, sometimes one or two of these may have to be modified in the early stages of an injury. However, these should be TEMPORARY modifications that are progressed with time and healing.

If you are ever told to avoid squatting, bending, heavy lifting, or doing what feels good to you forever; or to quit your sport or favourite physical activity, then hopefully it is a misunderstanding. Or, it could be understandable if there is a serious risk to your health (which is possible in rare circumstances).
Otherwise, you might want to find a health care professional who is in more alignment with your values!

02/10/2026

People are always quick to blame their injuries on mobility or age. Perhaps those are easier on the ego?

02/04/2026

The Quadratus Lumborum (QL) is a deep core muscle that historically has been known to have roles in lumbopelvic stabilization, lumbar extension, trunk sideflexion, and assisting respiration. (A 2024 study by Bordoni et al has found that the QL’s function may actually be less of the above and more as a junction for forces exerted by neighbouring muscles,but that is a different story!)

My QL, which was already a bit tight from carrying my son on that side, went into a spasm after a CrossFit workout that involved a lot of power cleans among other exercises.

Because my ROM was limited due to this muscle spasm, I had to first mobilize. I cycled through the exercises in the video as well as some others. After about 3 days of focusing more on mobility, I was able to gradually start loading (strengthening) it again.

Please remember that these exercises worked well for me, but may not be right for you, and your back pain may differ from mine even if it is in the same spot. For example, I would not recommend some of these for acute disc injuries. So, please see a physiotherapist near you for a personalized rehab plan!
If you live in Calgary and want to see us, please do!
Please comment if you found this helpful or have used these stretches yourself!

01/28/2026

Hi 👋 meet Cassidy! She just started at Rehab on Tap in November, so many of you haven’t met her yet. So, here is an introduction from Cassidy herself!

💜I grew up in Dubai! My dad was a pilot for Emirates so I spent my childhood in the desert starting from age 5 until I graduated high school 🐪 🇦🇪
💜 I’ve been lucky to travel a bunch. Some of my favourite places that I’ve been to are: Cape Town, Barcelona, Majorca, and Venice ⛰️💃🏝️🎭
💜I moved back to Canada after 13 years abroad and did my undergrad and master’s in Ontario 📚
💜My very first day of physio school I met my future husband! 💪🏻🏋️
💜I’m absolutely obsessed with my black lab Maitland 🖤🐾
💜I’m a biggggg foodie 🍔🍜🍩
💜We recently moved to Alberta to chase a dream and be closer to family and so far we’re absolutely loving it! 🥾🏔️🎿

Feel free to say hi in the comments!

01/22/2026

Hi! 👋 I’m Christine, physiotherapist and owner of Rehab on Tap Physiotherapy.
I don’t know if I ever formally introduced myself on here but January seems like a good time to do so!

A little about me :
💛 I am a brown belt in Brazilian Jiu-Jitsu and have become an avid CrossFitter since my son was born. I also love mountain biking, snowboarding, and trying to surf 🥋🏂🏋️‍♀️🚵 🏄‍♀️

💛My favourite non-physical hobbies are reading and painting. 📔🎨

💛 My husband and I eloped on a mountain in 2022 and we now have a 13 month old son Lucas who is the light of our lives 💍👶

💛 Yellow is my favourite colour

💛 I have travelled to 41 countries ✈️

💛 I am have my open water scuba certification and have done 27 dives 🤿

💛 My parents are from Vietnam 🇻🇳 but I was born and raised in Saskatoon, Saskatchewan🌾

💛 I’ve been a physio for over 14 years and still love every minute of it! 😃

Feel free to drop a fun fact or say hello in the comments!

01/16/2026

Blood Flow Restriction (BFR) training is a rehab technique that temporarily restricts blood flow during resistance exercise to help promote strength gains and prevent muscle loss.
This occlusion creates metabolic stress, which can lead to earlier muscle fatigue and greater motor unit recruitment (Cognetti et al, 2022). As a result, this can stimulate muscle growth and lead to strength gains.
Thus, BFR is an excellent way to lift more with decreased joint stress, which is great for individuals who cannot lift heavier loads (yet) due to injury, pain, or surgical restrictions.

Interested? Head to our website to book with our physiotherapist Cassidy (link in bio) or if you want to read more about BFR training!

📍111-11420 27 Street SE, Calgary, AB
▫️rehabontap.com

Cognetti, D. J., Sheean, A. J., & Owens, J. G. (2022). Blood Flow Restriction Therapy and Its Use for Rehabilitation and Return to Sport: Physiology, Application, and Guidelines for Implementation. Arthroscopy, sports medicine, and rehabilitation, 4(1), e71–e76. https://doi.org/10.1016/j.asmr.2021.09.025

01/13/2026

I guess I only train in months that start with J now 💁🏻‍♀️

We don’t hesitate to do other sports for a day or just a weekend-like snowboarding, downhill mountain biking; and we don’t question adult sports leagues where there is only one game/week. Yet in BJJ we (or at least I) always feel like I need to go either regularly or more often or there’s no point.

I changed my attitude about that today. I’m all about consistency when we want to see progress, but let’s not forget the value of pure enjoyment. When it comes to doing something you love, something is better than nothing, and intensity wins over consistency.

Thanks to my training partners at for always welcoming me with open arms and only beating me up lightly 😜

12/23/2025

Today is our son’s first birthday, which means that it has been one year of motherhood 🥹.
Hands down, this year has been the most magical and amazing year of my life 💛. However, that does not mean it did not have its challenges, especially with figuring out how to run my business while learning life with a baby and feeling constantly pulled between being a physio/business owner and Mom.
I had to let go of having total control over my practise and had to learn to trust others with my business and caseload that I worked so hard to build.
I had to set boundaries and stop extending days to “fit people in”.
I had to be okay with doing fewer social media posts and saying no to presentation requests that I did not have the time nor capacity for.
Simply, I’ve had to adapt to this new phase of life. 💁🏻‍♀️
Thank you to all of my patients for being so understanding with my reduced hours, and when I have to send you your exercises after baby bedtime, and reschedule you when he is sick, or fumble my words or forget something because I am sleep-deprived!
Moreso, thank you for all of the words of wisdom and support from those of you who have been through it! I appreciate you all 💛 Happy Holidays!
Thank you for this beautiful photo!

12/04/2025

Tight lats can be an underlying cause of back and shoulder pain due to the muscle’s attachment to both areas. It can also explain limited mobility or discomfort with movements such as reaching, hanging, climbing, and overhead pressing.
In BJJ, tight lats can explain why doing underhooks might be difficult/painful, or why you feel extra discomfort if someone puts you in a head-arm triangle.
If tight lats are the culprit for your sorrows, these are some stretches that can help! However, there are many other potential reasons for your shoulder and back pain as well. As always, we recommend to see a physiotherapist near you for a proper assessment and treatment plan!
Please comment or share if you found this helpful!
Thanks for being my photo model!
If you are in Calgary, Alberta and have pain, come see us!
📍111-11420 27 Street SE, Calgary, AB
▫️rehabontap.com

11/16/2025

After a back injury that involved a forward hinge or flexion (ie. bending forward), many people become fearful of this motion-understandably!
However, the answer is not to avoid it forever, because realistically, you can’t. You need to bend forward to get dressed, do dishes, pick things up—live life! Moreover, you shouldn’t have to. Injuries can be rehabbed.
The key is to gradually re-introduce the motion in various forms and angles. We start with pain-free movement so that your body knows it is safe, and start with stabilized positions in limited ranges. We then progress towards more open positions with wider ranges of motion. As you see in the video, there are many ways to bend forward.
If these movements look fearful to you or if you have a back injury and want guidance, see a physiotherapist near you or come to us if you are in Calgary !
Please comment, share, or tag a friend if you found this helpful!
📍111-11420 27 Street SE, Calgary, AB
▫️rehabontap.com

11/11/2025

No one can deny the commitment of blue belts and resilience of white belts!
Please share or comment if you can relate!

Address

Suite 111/11420 27 Street SE
Calgary, AB
T2Z3R6

Website

http://www.rehabontap.com/

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