The Movement Co.

The Movement Co. A performance chiropractic and physiotherapy clinic specialized in movement therapy, strength and co The Movement Co. strives to help people move with ease.

Through a multi-disciplined approach to therapy, we aim to decrease muscle and joint pain and increase physical performance. Whether you have been injured, suffer from chronic pain, or you are an athlete looking to increase your performance the Movement Co. is your one-stop-shop.

01/20/2026

If you inner thigh is feeling tight is could be that your adductors are working a little too hard

Try this rockback exercise

1. In a kneeling position stretch your leg out beside you so it is straight
2. Point your toes up towards the ceiling
3. Slowly rock forward and back on the kneeling leg - you should feel a gentle stretch along the inner thigh of the straightened leg. If the stretch is intense then make sure your toes are on the floor
4. Make sure to pause at both the bottom and top of the movement for a breath

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01/19/2026

Here’s a great exercise for all the runners and cross country skiers (and anyone else, really).

From a kneeling position, press the balls of your feet into a wall behind you and lean forward slightly - you should feel your hamstrings engage and stop you from falling forward.

Tuck your tailbone down (posteriorly tilt your pelvis), & don’t let your rib cage flare out too much.

From here, you’re going to reach your arms forward and rotate your rib cage side to side while keeping your pelvis/hips facing forward. Perform 10 reps on each side (it’s harder than it looks!).

This will help train your body to be stable through your pelvis while other areas of your body are moving. It’s a great exercise if you have hip or back pain while running, skiing, or even walking.

01/19/2026

Prone press-ups that pinch or feel jammed?

That’s not something to push through — and it shouldn’t be painful.

When your spine doesn’t tolerate extension well, the load shows up somewhere else — usually as recurring low back pain with training, sitting, or long days.

The goal isn’t forcing more range.

It’s building strength and control so your back can handle extension without irritation.

This is exactly what we cover in our upcoming workshop:

Why Your Low Back Pain Keeps Coming Back (and How to Fix the Root Cause).

If this movement feels uncomfortable or asymmetrical —

It’s worth paying attention to

Monday, January 19th at 6:00 pm.
Link in bio to register!

01/16/2026

If your low back pain keeps coming back, it’s not bad luck — and it’s not random.

Pain is usually a signal, not the root problem.

What’s often missing is strength, load tolerance, or better movement options when your body gets tired or stressed.

That’s why rest helps…

Treatment helps…

But the pain keeps returning.

On Monday, January 19th at 6:00 pm, I’m hosting a workshop where we break this cycle.

You’ll learn:
• why your back pain keeps flaring
• what’s actually driving your symptoms
• how to build a back that’s resilient — not just temporarily pain-free

If you’re done guessing and want a clear plan, this workshop is for you.

🔗 Link in bio

01/16/2026

Different backgrounds, different strengths — same goal: getting you out of pain and back to doing what you love.

Fun fact: Val grew up figure skating and Meghan grew up dancing, so both can nail a turn!

01/15/2026

We know your medical history doesn’t always seem correlated…

BUT we need to know! It helps us help you!

Send us a DM if you want to know how we can help

01/14/2026

Hip 90/90 pinching or big side-to-side differences like this?

That’s not normal — and it shouldn’t hurt.

When a hip can’t rotate or load well, the low back picks up the slack.

Over time, that’s a big reason low back pain keeps coming back.

The goal isn’t forcing range.

It’s building strength and control so your spine doesn’t compensate.

This is exactly what we’re covering in our upcoming workshop:

Why Your Low Back Pain Keeps Coming Back (and How to Fix the Root Cause).

If your hips feel different side to side and your back keeps flaring —
this matters.

Link in bio to sign up.

01/13/2026

I love this trend 😅

And while I don’t take myself too seriously…I do prefer Massage Therapist or RMT.

Just a little info for anyone curious 👇

In Ontario, RMTs are regulated healthcare professionals through the College of Massage Therapists of Ontario. That means formal education, licensing exams, and ongoing requirements to keep the title.

Not a big deal if you call me a masseuse — I won’t lose sleep over it 😌

Just sharing a little clarity behind the name 💆‍♀️

​​

01/12/2026

Most shoulder issues aren’t about weakness.

They’re about poor coordination.

If your shoulder can’t row, rotate, and press smoothly together, something eventually gets overloaded — usually when training volume goes up.

This drill ties all three together.

Pull → rotate → press.

The band gives you just enough feedback to stay controlled without forcing range that isn’t yours yet.

Use this as a warm-up, between sets, or on your easier days when you want to keep the shoulder moving without beating it up.

Clean movement here carries over to better lifts, smoother swimming, and more resilient shoulders when the work starts to matter.

Slow it down. Own the transition.

01/11/2026

Missing some movement in your low back?

Save this!

1. Kneel on a yoga block
2. Hold/hug a light weight med ball ( I didn’t have one so used a large pillow instead, something with some size and weight works best)
3. Inhale and lightly flex into the ball and rotate toward the standing leg
4. From this position exhale and add a light bend away, then return to center
5. Repeat for 5 breaths on each side as long as it does not trigger and pinch or sharp pain

Follow for more!

01/10/2026

Yes, even the experts get lower back pain sometimes 🤕

Good thing we work in the right place, having the right support makes all the difference!

01/09/2026

Reception life at the clinic…

Address

101 Fourth Avenue, Suite 1
Ottawa, ON
K1S2L1

Opening Hours

Monday 8am - 6:30pm
Tuesday 8am - 6:30pm
Wednesday 8am - 6:30pm
Thursday 8am - 6:30pm
Friday 7:30am - 5pm

Telephone

+16132374727

Website

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