Wag Physiotherapy

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

02/17/2026

~THE SQUAT with a BAND~
Three cues to get more glute med from your squats!
-band around forefeet
-push feet apart the whole way through the motion!
-hip hinge.. chest to thigh more, close the space between your chest and thighs

Repeat10-20x 2-3 sets. Quick and easy! 👍

~LISA’S BIG 5 GLUTE MAX STRENGTHENING EXERCISES~Glute Max- the big hip extender! The power in running, walking, skiing e...
02/15/2026

~LISA’S BIG 5 GLUTE MAX STRENGTHENING EXERCISES~

Glute Max- the big hip extender! The power in running, walking, skiing etc
Here are my top exercises that strengthens this amazing muscle!

1️⃣RDL Roman Dead Lift
2️⃣Hip Thrust
3️⃣Bulgarian Split Squat
4️⃣Cable/Banded Kick Backs
5️⃣Lunge with a Twist

Points To Remember ✅
- core on and strong
- knee in line with feet
- listen to all specific cues
- can be done with weight or just body weight
- repeat 2-3 sets to fatigue
- can be done 3-4x/wk

02/13/2026

LET’S SEE WHAT ALL THE FUSS IS ABOUT….new toy to strengthen the lower leg and foot!
Stay tuned with some exciting ideas!

02/10/2026

~HIP EXTENSION STRETCHES~
3 Different Ways to promote hip extension ROM, glute activation and posterior chain awareness! ✅

Points to Remember
- core on and strong
- extend below your glutes at the thigh area
-knee extension
- forefoot activation
- the lumbar spine and upper body are a straight line with your leg extension
- the pelvis is locked and loaded almost going into a posterior tilt with the hip extension motion
- repeat dynamically to warm up or cool down then hold longer after workout for 20-30s to give a deep stretch
- stretches the psoas, anterior hip joint, re**us quad and TFL
- a must for walkers and runners! Saves the low back from twisting or compensating

02/09/2026

~DOUBLE DUTY GLUTES~
A great “two for one” exercise with two different variations!! The glutes win in all ways!

1️⃣Wall Clam with band
2️⃣Fire Hydrant with band

Points to Remember
Video 1
-core on and strong
-stand on your foot’s tripod, not just on the outside of the foot
-knee over shin in line with foot
-band at knee bend
-DON’T LET STANDING KNEE DROP IN!
-one foot on wall, knee at 90
-clam out the bent knee/foot on wall leg
-2 sets to fatigue on both sides alternating!

Video 2
-same as above only the foot is not on the wall but is back behind you and out at an angle
-see inside shin of the moving leg!

01/30/2026

~JUICY QUAD/TFL/ITBAND STRETCH~

Night pain in the knee cap, knee or the thigh??? I saw three people with this pain this week!

WHEN TO DO THIS?
- after exercise
-after heat
- after rolling out the thigh
- any time but is better after the above!

Points to Remember
- pelvic tilt posteriorly to hold and brace the pelvis
- opposite knee flexed up to chest
- grab your ankle- if you cannot use a strap or towel around the ankle
- pull foot towards butt
- maintain pelvic tilt
- to deepen the stretch and bias the lateral quad and TFL/ ITBand put the opposite foot on the lateral thigh above the knee
- hold 20-60s x2-3

~ACCEPTANCE ATTITUDES~This is a great book on MENTAL ATTITUDES by Matt Fitzgerald. Every athlete should read! I used it ...
01/24/2026

~ACCEPTANCE ATTITUDES~
This is a great book on MENTAL ATTITUDES by Matt Fitzgerald.
Every athlete should read!

I used it before my 11 Miler this am for example!
I had to do a long run for my training preparation for The Paris and Boston Marathons in April…..it was crazy cold, very windy and my go to area for running in this weather is always Point Pleasant Park, but it is all ice! No go!
I knew this was going to be tough, cold, lonely ( I am running alone), salty and not fun! So…..my attitude was: just get out there girl and get her done!
You have to do it as part of your training, yes- it will suck but you can and will be able to complete the job!

Planning and preparation was key to success as well. Plan your nutrition, wear appropriate gear, plan as good a route to keep warm and out of the wind as possible and have a reward at the end! The sauna sure felt great!
And…a good self talk CONGRATULATIONS YOU DID IT!, when you are done!

NOTHING WITHOUT EFFORT!

01/21/2026

~LOWER CORE EXERCISE~
This ADVANCED ab exercise is super good for targeting the transverse abdominal muscles and aid in lumbar flexion in a stable/postural way. It will help with lumbar spine stability.

Points to Remember
- you must be able to engage the transverse abdominal muscles and not rely on the re**us abdominal muscles
- you must be able to maintain a nice flat back and core while doing this without the rolled blanket first and foremost then progress
- if you cannot maintain the position of the butt off the floor while doing this=DON’T do it!
- do two sets to fatigue and keep it slow and controlled!

01/14/2026

~ALIGNMENT WALKING/RUNNING DRILL~

This is a great pre and post run and walking drill to recruit all the right muscles at all the right times!

-Tap lateral ankle bone with same side hand down the side of the leg
-Pull heel to butt
- See inside shin
- Ankle, hip bone, shoulder are all in a vertical line
- add a hop on opposite foot and coordinate it all in a nice fluid drill
- Land on forefoot of the opposite leg to improve landing, foot strength, muscle and joint elasticity and position
- 20 taps per side then switch x5 sets

01/14/2026

~KICK STAND SQUAT with CHAIR ALIGNMENT HELP!~

This is my new FAVORITE EXERCISE to get those deep hip abductors, hip extensors and to encourage hip flexion!

POINTS TO REMEMBER ✅
- toe and knee contact chair throughout
- tripod of foot is key- under big toes, little toe and heel
- bend deeply at the groin and hip
- stick your b***y out!
- feel it in the back pocket
- see inside shin, knee over foot
- x2-3 sets to fatigue or 20 reps
- hold a weight in opposite or in both hands to deepen the burn 🔥
- do 4-5x/week

01/09/2026

BACK TO WORK TIME⏰

Angus and I are back at it!!!
Love my new Wag Clock!

WELL JUST LIKE THAT AND THE VACATION IS OVER! 🌴☀️🏖️🏃🏻‍♀️🌅Naples, FL never, ever disappoints! Lots of beach time, down ti...
01/07/2026

WELL JUST LIKE THAT AND THE VACATION IS OVER! 🌴☀️🏖️🏃🏻‍♀️🌅

Naples, FL never, ever disappoints!
Lots of beach time, down time, reading time and run time!
Angus and I will be back to work January 9, 2026!
HAPPY NEW YEAR! 🎊
Let’s have a great year!

Address

6435 Coburg Road
Halifax, NS
B3H2A6

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