Wag Physiotherapy

Wag Physiotherapy Wag Physiotherapy treats people of all ages and conditions. Lisa Wilson is a registered Physiotherapist with 30 years experience.

04/13/2026

PARIS MARATHON 2026 🇫🇷
Well another marathon finish! #87
Yup…it was hard, but aren’t they all in their own way! Some days are great running days and some are meant to slow down and take it all in!

Paris was amazing as always!
The marathon was 57,747 finishers! The record for them.
Paris Marathon did a FIRST- no paper cups! We had to carry a small lightweight speed cup along the way to fill up at water stations that were fitted with hoses.
I was worried about this and getting my feet wet- no problems and it was easy as pie.
The crowds and congestion was another matter. At times the course was easy to run your pace, but many times the course narrowed and was quite congested! Lots of “elbows up”
The course itself was excellent-scenic, relatively flat and had great runner support (water, food and portable toilets)
There was a real mix of parks and city streets. There were some cobblestones and you had to navigate these with care!
It was a great marathon to run with a friend and enjoy all the sights! ❤️

04/06/2026

….and just like that, I am 60!
Time flies when you are having Fun!

What would I tell my younger self?
- live each day to its fullest
- take care of yourself…mind and body
- marry someone you have fun with
- put time and energy into your kids, they will grow into great adults
- cultivate connections and friendships every step of the day
- pick a profession that you will love til you are old and grey
- try many hobbies..they will keep your mind and body healthy
- never give up
- always try your best on that day with what you got!!
- you are in charge of you
- laugh often
- sweat every day
- be flexible
- NOTHING WITHOUT EFFORT💪

#60

04/06/2026

~SCULP and TONE THOSE ARMS~

Here are 4 Quick and Easy Exercises to tone the Upper Body!
Don’t like lifting weights…too busy??
Well… grab your band and go for these!!

Listen and Look for the Cues!!!
1️⃣BICEPS
2️⃣MIDDLE DELTOID
3️⃣POSTERIOR DELTOID/UPPER BACK
4️⃣POSTERIOR DELTOID/TRICEPS

Enjoy 2-3x/wk 10-20 reps or to fatigue and perfect form

03/30/2026

~NEW TAKE on the KICKSTAND SQUAT~

Love this version as it really helps recruit that GLUTE!

Points to Remember
- push down through your foot tripod to push back up into hip extension
- see inside shin
- knee over foot
- push into bolster
- it is all about the HIP HINGE ✅
- feel like you are squatting on a low chair
- x10-20 x2 sets
- square up your pelvis to the wall DO NOT OPEN YOUR PELVIS!

Have fun… this is to teach the Hip and Glute to do their job!

~ROTATOR CUFF MAINTENANCE EXERCISES~These 6 exercises are my “go to” for rotator cuff care and prevention! Do these 2-4x...
03/24/2026

~ROTATOR CUFF MAINTENANCE EXERCISES~

These 6 exercises are my “go to” for rotator cuff care and prevention!

Do these 2-4x/week 10-20x each x2-3 sets! 5-10 minutes is all it takes!

DO pre or post shoulder day
DO after a long day at your desk
DO for posture work
DO 1 set of 10-20 reps at the least for benefits for the rotator cuff!
DO for general upper body strength
DO for bone health
DO for general wellness

Simple and portable and can be done anywhere and anytime! ✅👌💪👍

Listen and Look at the cues for best results!! Text me if you need help!



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~WELL THAT WAS FRIGGIN HARD~I think it was the hardest 20 miler I have ever done! 7.5 loops of PPP including 1 mile ther...
03/22/2026

~WELL THAT WAS FRIGGIN HARD~
I think it was the hardest 20 miler I have ever done! 7.5 loops of PPP including 1 mile there and back from Wag Physiotherapy!
WHAT WAS I THINKING YOU MIGHT ASK….well;
- the park was finally good enough to run in…lots of snow this season
- lots of ups and downs to work on technique and strategy to maintain form and pace etc for race day
- strength building for the quads, glutes and calves
- Paris has some hills especially the last 4km
- Boston is hilly and it always beats me up- so practice helps
- character building
- the park had dirt footing which I find easier on my almost 60 year old legs!
- gotta make training hard so you are ready for RACE DAY! 🏃🏻‍♀️

This is the PEAK of Marathon Training….the end of the big long runs, heavy volume mile weeks and builds and almost done speed work ( mile repeats, 800s, tempo and pace runs)!
I hit every target runs, completed every speed workout session and even did some strength workouts! I also was very consistent with my physio workouts for my particular issues! Getting enough rest and sleep is always an issue for sure- menopause! Nutrition, hydration and cross training were also part of the equation too!

The last 3 miles were so hard….i was dreaming of these legs from

TAPER TIME IS HERE!

03/21/2026

~JUICY and YUMMY GLUTE MEDIUS~
Another great way to target the GLUTE MEDIUS in an easy set up!

Look and listen to the cues and let it burn! 🔥

✅X2-3?sets to fatigue!
👌Don’t arch the back too much to compensate!

~PRACTICE WHAT YOU PREACH~Well that’s exactly what today was about! Crappy weather….so run your 4m on the treadmill(I do...
03/17/2026

~PRACTICE WHAT YOU PREACH~
Well that’s exactly what today was about!
Crappy weather….so run your 4m on the treadmill(I do not like it but a good place to practice) and work on CADENCE! I put on music with 180 beats per minute and tried to keep the cadence at that! It was fun to try different cues;
- lead with your knees
- pull the heel to your butt/ drive that knee forward and reflexly getting extension for the other side! ✅
- land foot under the knee
- run tall
- listen to even landing sounds

Then after the run hit your physio exercises to strengthen the weak areas!

Maybe add the EMS to get more glute recruitment! Just like I do with my patients! ✅

The drill I shared in this post is what I was focusing on while running- I have to say that it felt super good at the last mile! I only wish I could hold that for 26.2 miles!

Running is always a work in progress and always needs the extra attention to details with form and physio strengthening exercises! ✅

3.5 weeks to
4.5 weeks to

NOTHING WITHOUT EFFORT! 💪


03/12/2026

~GREAT TWO FOR ONE~
The PIGEON STRETCH with ACTIVE HIP EXTENSION!

Super yummy hip flexor ( psoas, rec fem and TFL) stretch and an active hip extension recruitment (glutes and hamstrings) exercise. It will also help with hip extension quantity and quality! ✅👌

Listen to the cues to get it right!!

03/10/2026

~DON’T LIKE LIFTING WEIGHTS…NEITHER DO I!!😮

Not into lifting weights to trim and tone your upper body….NO PROBLEM!
Below are 10 super easy to execute, easy to do anywhere and anytime exercises!👍
All you need is a piece of tubing or an exercise band of whatever strength you could do 20 exercise reps with!

So grab your exercise band and do at home or on the road! I like to do 2-3 sets of 20 reps once to 3x/wk.

Points To Remember ✅
- listen to all the cues
- core on and show your necklace
- do to fatigue and don’t continue if you cannot hold perfect form
-ALL EXERCISES are for SHOULDER STABILITY, MUSCLE and BONE BUILDING!
These are great for scapulo-thoracic muscle building to treat or prevent ROTATOR CUFF TENDINITIS as well as POSTURE IMPROVEMENTS!
Great for people who sit for a living! 🔥

1️⃣Shoulder Stabilizers/rotators
2️⃣Shoulder Stabilizers/rotators
3️⃣Middle/Lower Traps/Rhomboids
4️⃣W Exercise-Lower Traps/Rhomboids/Lats
5️⃣Triceps/static posterior scapular muscles
6️⃣Wide Y Exs- Middle/Lower trap/serratus
7️⃣Biceps Curls
8️⃣Middle Deltoid/Supraspinatus
9️⃣Triceps/Posterior Deltoid/Rhomboids
🔟Triceps/Posterior Deltoid/Rhomboids

THESE SRE ONLY AS GOOD SS YOUR TECHNIQUE….LISTEN SND LOOK AT THE CUES! ♥️

03/03/2026

~5 CORE EXERCISES IN 4 POINT KNEELING~
Play around with all or some of these great exercises!
The QUADRUPED position is great for;
-core muscle training
-psoas ( hip flexors) is not engaged -optimal transverse abdominis recruitment!
-less chance of back pain
-recruitment of back segmental muscles; multifitus
-better position for breath work
-good for overall bone building; upper and lower limbs
-better for posture and neural spine position

Points to Remember
-straight and long spine
-chin tuck
-push up between shoulder blades not round the spine
-blow out through a pretend straw on the lift and breathe in through nose on breath in!

1️⃣Lift both knees
2️⃣Lift and separate knees
3️⃣Lift and twist both knees to one side and repeat opposite side
4️⃣Lift OPPOSITE knee and hand to get opposite obliques if too hard just hover hand and opposite knee and foot
5️⃣Bird Dog Static then add Dynamic out and down and or out long then bring into center!!
Hold for 5-10s x5-10 reps

Have fun and enjoy the great core work!
Mix it up and play around!

03/03/2026

🔥FIRE UP THE ABDUCTORS!

They will burn baby burn!! 😎

Points to Remember
- listen to the cues on the video
- watch the top leg….
Parallel with the ground
Knees in line vertically
Band tight vertically
See inside shin/foot from under the top knee…foot lower than knee
- feel the 🔥in the back pocket
- slow and controlled movements

OPTION- use band or not!
1️⃣Hold this shape statically x20s x 5-10
2️⃣Spin foot to the ceiling x 5-10 reps
3️⃣tap heel to heel x 5-10 reps

Do both sides as both abductors work isometrically!!

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6435 Coburg Road
Halifax, NS
B3H2A6

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