Wag Physiotherapy

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

05/25/2026

~UNLOCK THOSE HIPS~
This is a CRAZY GREAT STRETCH! ✅

It gets into the deep hip muscles!
It improves hip extension!
It is great for people who sit for a living!
It is great for low back pain!
It is great for anyone who walks!

YOU MUST FOLLOW THE CUES‼️
Do it correctly or don’t do it‼️

NORWEGIAN 4x4 WORKOUTS🔥Let’s all do this!! I think as a RUNNER but this workout can be done with any activity- walk, bik...
05/25/2026

NORWEGIAN 4x4 WORKOUTS🔥

Let’s all do this!!
I think as a RUNNER but this workout can be done with any activity- walk, bike, row, step, elliptical etc
Great workout for runners in the off season to keep the fitness and great for anyone else to have a better cardio system!

Basically:
🔹warm up activity of choice 10 minutes
🔹hard activity x4 minutes ( 90% HR)
🔹slow recovery walk x2-3 minutes
🔹repeat hard/ recovery 4x
🔹cool down activity 10 minutes

This is a great activity once per week to keep things fresh and exciting, great VO2 workout, great for your heart and mind, great in the off season for athletes and fun with or without friends! It can be done in any season, anywhere, any activity and anytime!
This is a HIIT workout with longer intervals! Researchers say this longer interval is better for VO2max improvements! ✅

It is a WIN WIN situation!

Try it today!

05/13/2026

GLUTE MEDIUS ALL DAY!

Listen and Look for the cues! 👀
Pause the video at any time to get it right!!
Save and share for best results! ✅

~GLUTE MEDIUS~Here are 9 great Glute Medius Exercises that to add to your workouts! We could not walk or run well withou...
05/12/2026

~GLUTE MEDIUS~
Here are 9 great Glute Medius Exercises that to add to your workouts!
We could not walk or run well without this muscle! It keeps our pelvis level in weight-bearing!

Listen and Look for the proper set up and cues! I have them more or less from easiest to hardest! ✅
Do 2-3 sets to fatigue hold 5s and return to perfect form after each one!
Feel the burn in the “back pocket”🔥

1️⃣Prone Lying GM
2️⃣Side Lying GM
3️⃣Side Plank GM
4️⃣Standing Isometric GM
5️⃣Banded Double Squat
6️⃣Single Squat
7️⃣Split Squat with a Twist
8️⃣Banded Clock- 3 different directions
9️⃣Bulgarian Split Squat with or without a weight

Have fun!!! 🏃🏻‍♀️

05/05/2026

~GLUTE MEDIUS~

This glute muscle is super important to walking and running 🏃🏻‍♀️

Different Fibers= Different Actions‼️

-✅at HEEL STRIKE in hip flexion the ANTERIOR FIBERS are internal rotators and abductors of the hip/femur
-✅at MID STANCE in hip neutral the MIDDLE FIBERS are abductors of the hip/ femur
- ✅at TOE OFF in hip extension the POSTERIOR FIBERS are abductors, extensors and external rotators of the hip/femur

What an amazingly important muscle we have…, but it is often weak! So here are three exercises to target each set of actions and fibers!

1️⃣Side lying with hip in 30 degrees flexion toe down

2️⃣Side lying hip neutral toe forward

3️⃣Side lying hip extension and toe up

You can use a band or not!
X2-3 sets to fatigue
LISTEN AND LOOK AT THE CUES for best results!

DOWNTIME…. Everyone needs it! After a long winter, yes we did have a winter, I am needing my beach fix! Don’t get me wro...
05/01/2026

DOWNTIME…. Everyone needs it!
After a long winter, yes we did have a winter, I am needing my beach fix!

Don’t get me wrong, I had an awesome winter- training like I have not trained in a long time, my physio maintenance program, pickleball, work and keeping up the housework- I am in need of a stretch where I have no “have to dos”!

This is my annual trek to my HAPPY PLACE- Naples, Fl. 🏝️☀️👙⛱️🌊

I love the ebbs and flows of life and the variety it brings. I still keep to my physio/body maintenance plan, exercise daily in some way, keep a regular sleep schedule, limit alcohol and eat healthily! Those things are “must dos” for me!

Live life to its fullest…everyday!

MEDAL MONDAY🏅 I am still riding the “euphoric high” post marathons- and That was a first for me…2 marathons 8 days...
04/27/2026

MEDAL MONDAY🏅
I am still riding the “euphoric high” post marathons- and That was a first for me…2 marathons 8 days apart. I have done 13 days, and that was tough. It was tough as I did Boston first then Big Sur B2B.

Boston is the only marathon that I have done that beats my quads to crap! It always takes me longer to recover from that race…even if I have done a fast flat marathon. The downhills, all that eccentric loading at the beginning and the end! The ups are the easy part!!

Congratulations to all the runners who are doing or have completed spring marathons, it was not an easy winter to train. WELL DONE MARATHONERS! 💪👏👍🏃🏻‍♀️🏃‍♂️

nothingwithouteffort determination

04/23/2026

~SPARK UP THOSE GLUTES~
Two great, easy, isometric and basic level Glute Medius and Maximus exercises!

These can be done 1-5x each and hold 10-20s. Do them several times a day if you are having trouble firing up the glutes or pre or post run/walk! ✅

1️⃣Isometric Glute Max
2️⃣Isometric Glute Medius/Hip Abductors and External Rotators

Listen and Look for the cues! They are very important details! ✅

04/21/2026

MY 2026 BOSTON MARATHON EXPERIENCE 🏃🏻‍♀️

This was my 26th Boston Marathon and # 88 marathon overall. I had just run the Paris Marathon 8 days ago with friends;
I wanted to keep my Boston streak going…so here we are. It went better than I had hoped! 🤸🏿‍♀️🤸🏿‍♀️🤸🏿‍♀️🤸🏿‍♀️

In my opinion, there is no other marathon or city like Boston! 💛💙The whole city and surrounding towns are all in for this annual event. The hospitality and energy are amazing! They love the runners and support the marathon like no other place I have run! It is by far my favorite place to run….not to mention it is a privilege to obtain a bib! It is the Holy Grail or the Super Bowl of running for me.

Boston is a tough race….hard on the quads because of the downhills and the weather is always a crap shoot! You take what you get, prepare as best as you can and just do it!

Pain is temporary and pride is forever!

See you next year

NOTHING WITHOUT EFFORT!

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

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6435 Coburg Road
Halifax, NS
B3H2A6

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