Physio.at.conestoga

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Physio.at.conestoga

Physiotherapy right on campus! Find us at The Wellness office located in the Student Recreation Centre!

10/18/2023

🌟 Exciting News for Conestoga College Faculty and Staff! 🌟

Join us for an exclusive Meet and Greet with our Wellness Practitioners and discover the Benefits of On-Campus Physiotherapy and Chiropractic Services! 🏥💆‍♂️💆‍♀️

Conestoga College Faculty and Staff, as valued members of the Conestoga College community, we cordially invite you to an exclusive event that promises to enhance your well-being. Here are the event details:

📅 Date: October 25th, 2023
🕦 Time: 11:30 am to 1:30 pm
🏛️ Location: The Venue Restaurant & Bar, inside Conestoga College’s Doon Campus in the A wing.

Event Highlights:
✨ Gain insights into the remarkable services offered by our on-campus
Physiotherapy and Chiropractic team.

🤝 Connect with experienced practitioners who are here to support your health journey.

🗓️ Learn about the ease and convenience of scheduling appointments right on campus.

🍽️ We invite you to relax, network, and enjoy light refreshments in the company of your fellow colleagues and healthcare professionals.

Please be sure to RSVP by October 19, 2023, by sending an email to csihealthplan@conestogac.on.ca.

We are excited to see you and have the opportunity to contribute to your well-being. Let's make wellness a priority! 🌈

07/20/2023

Single Leg Squats on Bosu! ✨🦵

If single-leg squats are getting boring or too easy, we can make them more challenging! Using the same form of a single-leg squat, get your balance by standing on the Bosu ball. Slowly bend your knee controlling your knee position. Remember the ideal knee position is knee over the 1st to 2nd toe and weight more on the heel. Your knee should avoid dipping inwards. Squat up and down controlling your knee position.

If this is easy on the Bosu, you can challenge yourself further by adding some upper arm movement or resistance.

Repeat 1-15 times, 2-3 sets or until your glutes are screaming for you to stop!

07/18/2023

Monster walks are a great exercise to engage your gluteal/buttocks. These muscles are critical in controlling knee position and are often part of a program for clients with Anterior Cruciate Ligament deficiency and prevention of injury or Patellofemoral pain.

To make the exercise easier, you can keep the elastic ABOVE your knee. It becomes HARDER when the elastic is down at your ankles. Position yourself in an “athletic stance” position (knees about shoulder width apart, bent knees and ready core ready to take that sucker punch). Place the elastic and make sure you feel some tension in this position. Now take small steps to the right while maintaining tension on the elastic.

Try 10-15 steps in each direction. You should feel your glutes burning!

06/30/2023

💪 Many physiotherapists use a combination of mobilizations and manipulations to effectively treat various conditions.

A mobilization involves a slower oscillatory movement, where joints are gently guided into areas of stiffness. The physiotherapist can localize force to target specific areas.

On the other hand, a manipulation follows a similar setup and positioning but involves a quicker thrust-like maneuver. This technique helps address stiffness and restore joint mobility.

Low back pain is a common complaint among many of our clients, often stemming from prolonged sitting at a desk or in a car, as well as poor posture. These factors contribute to stiffness and discomfort that require focused treatment and localized attention.

By incorporating mobilizations and manipulations, physiotherapists can provide the necessary relief and address the underlying causes of back pain. This comprehensive approach helps improve joint mobility, alleviate stiffness, and promote overall well-being.

If you're experiencing back pain or stiffness, seek the guidance of a qualified physiotherapist who can tailor a treatment plan to your specific needs. Don't let back pain hold you back from living your best, pain-free life! 💪🌟

06/27/2023

💪🔥 Advanced Plank Exercise with Ball (unstable surface) 🏋️‍♀️🔵

Adding an unstable surface like a ball can make a huge difference when we want to take core stability to the next level. Here's how to perform this challenging exercise:

1️⃣ Position yourself in a plank position, with your forearms resting on the ball and your toes on the floor.

2️⃣ Make sure your gaze is directed down toward the floor in front of your hands, maintaining a neutral or straight alignment for your neck.

3️⃣ The key to success lies in maintaining a strong and steady core while focusing on your breathing. Feel the connection of your feet on the ball, allowing your hips and buttocks to align with your back.

4️⃣ Engage your abdominal muscles by pulling your belly button upwards away from the floor, creating tension as if you're anticipating a sucker punch.

5️⃣ Press the floor away with your hands, activating your upper body strength. And remember, breathe!

6️⃣ Begin with a 20-30 second hold and gradually progress to a one-minute duration. Rest for double the time you held the pose, and then repeat for a total of 3-5 times.

💡 This advanced plank exercise challenges your core stability and enhances your overall strength. Remember to listen to your body, maintain proper form, and progress at a pace that feels comfortable yet challenging. Enjoy the burn and the benefits! 💪🔥

06/22/2023

Knee taping offers numerous benefits, including increased support, stability, and improved performance. It can prevent injuries, aid in rehabilitation, and promote optimal joint alignment. Learn the proper technique from one of our professionals to tap into the advantages of knee taping. 🦵🔒

✅Enhanced support and stability for the knee joint
✅Reduced risk of injury or re-injury
✅Improved alignment and mechanics of the knee
✅Increased confidence during physical activities
✅Enhanced performance and power transfer
✅Aid in injury prevention and rehabilitation
✅Promotes proper tracking of the patella (kneecap)
✅Provides gentle compression and improves blood flow

06/19/2023

Unlock the Power of Calf Raises: Stronger Legs, Injury Prevention, and Improved Balance! 💪🏋️‍♀️

Calf raises may seem simple, but their benefits extend far beyond toned calves. They hold the key to unlocking stronger lower legs, improved balance, and enhanced injury recovery and prevention 🦵

Incorporate calf raises into your fitness routine and experience their incredible benefits. Remember to start with proper form and gradually increase the intensity to avoid overexertion!

06/15/2023

If you have had a neck injury, could be whiplash from a car accident or fall, or even after a concussion there is a variety of neck exercises that physiotherapists will use to strengthen your neck. Adding the resistance from the Theraband, while in a position that you need to balance is an exercise that physiotherapists would progress to after a series of exercises. While maintaining all of the concepts of a forearm plank (push your heels back, keep your gluts in line, pull your belly button up while tensioning your core, push through your elbows), we will then ask you to lift upwards in a small movement against the resistance of the elastic – or even just maintain the position of the neutral neck against resistance. Starting with 15 seconds, we can build to 30. Always resting for double the amount of time of a contract. Repeat 3-5 times.

06/13/2023

Beginner Rotator Cuff Strengthening! 💪

Start with your elbows bent to 90 degrees and at the side of your trunk. You can either hold the band in the other hand or tie the loose end in a door frame. BEFORE rotating, you need to set your shoulder blade. By setting the shoulder blade, you are creating a solid foundation for the rotator cuff muscles to pull from. To set the shoulder blade you generally are adding a small squeeze of the shoulder blades together and a slight elevation. Once the shoulder blade is still, then you want to rotate outwards. If you start with a smaller movement, you will be able to keep your trunk still and facing forwards. If you rotate out too much you will struggle a bit like our willing client is! Can you see his trunk moving??? This should give you a nice shoulder muscle burn after 7-12 reps, repeat 2-3 sets.

06/09/2023

Master the Art of Squats for Optimal Performance and Injury Prevention 💪🏋️

Here's some invaluable insight on proper squat technique, alignment, and Injury Prevention. Enhance stability, build strength, and safeguard your joints!

06/05/2023

Many physiotherapists use a combination of mobilizations and manipulations. A mobilization is generally a slower oscillatory movement, where we move joints into areas of stiffness where the physiotherapist can localize force. A manipulation typically involves the same setup and positioning but uses a quicker thrust-like maneuver. Neck stiffness is commonly found in clients that have “forward head positioning”. This is pretty common with computer and “phone posture”.

06/01/2023

Squats with a weighted ball!

If you are looking to get double the money for your squatting exercises, you can add a weighted medicine ball to engage your core muscles. Hold a medicine ball (of varying weights) at or below shoulder height. You should already feel tension developing through your core just from holding the ball. Follow the principles of a squat.

With your feet shoulder-width apart, hinge forwards with the feeling that you would be sitting back on a chair. Watch your knee position. The goal should be to keep your knees over your 1st and 2nd toes, without having your knee drift too far in front of your foot. While holding the ball, repeat 7-12 squats, rest between sets and repeat 2-3 times.

Address

Kitchener, ON

Telephone

+15197485131

Website

https://eramosaphysio.com/physiotherapyclinics/physiotherapy-in-kitchener-the-wellness-office/

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