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New Form Physio

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Kanata, ON
New Form Physio

Empowering patients to regain confidence in their bodies to move smarter, lift heavier and overcome injuries.

02/21/2023

Finding my reason to stay fit!

Love weekend ski trips and love them more when I can handle the whole weekend of nonstop runs! Make sure you do what you love to keep your motivation in your workouts at an all time high! 🎿🚠⛷️

What makes you tick? Why do you workout?

02/07/2023

It’s good to be on the field!

Sports physiotherapy has been a huge goal of mine starting with student therapy in my undergrad, to my physio degree, the collection of hundreds of hours of coverage, and studying for my sports Certificate and then Diploma written and practical exams.

The pandemic marked the finally of this journey receiving my Sports Diploma but not being able to use it much.

BUT it feels good to be back! The field work allows me to stay in touch with the feeling and passion of sports, the raw emotion and mechanism of injury, and the true goals of the athletes I am privileged to work with.

Thank you to every organization, coworker and mentor that has allowed me to learn and grow on and off the field! Looking forward to more opportunities to come!

01/20/2023

Working hard hugging walls in Mobility Class on Wednesdays at 5pm at Canam Strength and Conditioning!

Feel free to drop in for some awesome but tough stretching and mobility work!

Want something more individualized? We also do Mobility Programming through our treatment sessions.

Feel free to reach out for more questions or check out for booking.

06/14/2021

When do you do accessory work?

A general rule to follow us going from:
—> global to specific
—> big muscles to small muscles

Always start with your big movements that take the most muscles like pull-ups or squats and work your way down to specific muscles like your rotator cuff (see my video).

On a side note, try this external rotation exercise to strengthen your shoulder stability muscles! This should be one of the last exercises in your routine.

Can you spot my mistake? My wrist is moving! Make sure to keep your wrist nice and sturdy so it’s only the shoulder doing the work (great reality check for myself! Explains why my wrist has been sore 😂)

05/28/2021

I have been getting a lot of questions about tight calves with running.

To stretch them out or warm them up, try this downward dog stretch for 1min.

But what does it really mean? Calves “blowing up” is not a normal part of running and can mean a ton of different things. The simplest solution is to start strengthening the calves and roll them out to loosen them up.

BUT, my suggestion would be to get it checked out by your trusted physio, AT, chiro, etc to see what is the root cause and get a personalized exercise program to prevent injury.

05/10/2021

Why do we stretch?
—> lengthen our muscles
—> relaxation
—> warm up the tissue/increase circulation
—> Improve neuromuscular activation
—> improve performance

Stretching has many uses and really great benefits, the difficulty is the debate on when and how we stretch.

Bottom line: ask your health professional that you trust and who knows you to know what is best for your body. Everyone is different!

I’ll be discussing some of the benefits of different stretches this week, stay tuned😊

03/28/2021

Smell your armpit!

So my favourite exercise name is this one because it makes me giggle every time.

But it is also a phenomenal exercise!

This exercise maximizes the rotation of the upper thoracic region which is needed for end of range shoulder flexion.

—> In simple, if you have trouble getting your arms overhead, this is for you!

Try this out 2-3 sets of 15-20 repetitions as a warm-up before your next workout and let me know how it goes!

03/10/2021

We all love our squats, deadlifts and front lunges! Don’t get me wrong, they are fantastic exercises and some of my favourites.

BUT it is important to work in all 3 planes of movement for a well balanced workout.
—> sagittal plane (like front squats where you moved forward/backwards)
—> frontal plane (move side to side like this video)
—> transversal plane (rotational movement)

What this means for you?
Try adding some varied movements in your next workout that target all 3 planes. This video is a great example of a way to try a frontal plane!

Stay tuned for more examples!

02/15/2021

Remember fitness can be a social activity with your friends and family! Grab your family for a great workout today!!

Going with the theme of Valentine’s Day and Family day, let’s try a partner stretch!

So this is my favourite stretch of all times and what you need is a bed or couch and a partner.

1. Lie down with you hips as close to the edge as possible.
2.place one foot on your partners shoulder and let the other one relax over the edge of the bed.
3. Your partner can place light pressure on your knee pushing down or help bend your knee until you feel a stretch (make sure to let them know when to stop because it can be intense!).
* the stretch should be in the leg, not the back!

02/08/2021

How do you improve your overhead strength? Improve your overhead stability!

Simplest way to do that? Simply practicing holding a weight overhead, something heavy enough to give you a challenge. Maybe even walk with the weight overhead for more difficulty.

Don't have a heavy weight? Bands are a great substitute for overhead stability! Take the band overhead in different directions and pulse to help control the movement.

02/01/2021

I love this exercise! It is perfect for our desk workers that need to open up your back to our Crossfitters who need more shoulder mobility (ex front rack position!).

It is so good that this is the second video I recorded when I started my videos for patients.

Try this at your desk, chair or kitchen counter and see how it stretches your lats, back or triceps!

01/25/2021

As promised!
The follow up to doing hamstring rolling is a glute bridge!
To make it hard, hug your knee into your chest and lift your hips. You should always feel your glutes (bum) engaged while doing this exercise.

There are tons of variations of a glute bridge! What Is your favorite?

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