Jessica Dudas, Osteopath & Athletic Therapist

02/03/2026

POV: You stop waiting for perfect conditions to take care of your body!

Living in Squamish made one thing clear:
there’s never a “perfect” time to get outside and move my body!

Rain or shine, we still gotta move…. because consistency matters more than conditions!



cardiovascularhealth

02/02/2026

2 Glute Med Exercises for Hip Stability (Split Squat + Kickstand RDL)

Struggling with single leg stability? These two exercises target the glute med to improve hip and pelvic control.

1. Split squat for frontal plane stability
2. Kickstand RDL to challenge hip control without full single leg load

Great for runners, hikers, lifters, and anyone dealing with hip or knee instability.

01/19/2026

Pectoralis Major Soft Tissue Release to Improve Chest Mobility!

In this quick tutorial, I’ll show you a simple partner assisted soft tissue release technique for your pec muscles. If you’re dealing with a tight chest or limited shoulder mobility, this easy at home release can help you out.

Grab a partner and try it out to improve your range of motion!

01/18/2026

Your Body Warns You Before Injury! Most People Ignore It.

Pain and injuries don’t usually come out of nowhere. They develop over time when small signals from the body are ignored. The goal isn’t to stop moving, it’s to move in a way that supports longevity, resilience, and performance.

If you’re active, dealing with recurring pain, or coming back from injury, this conversation matters!

01/17/2026

Are Resistance Bands Actually Worth It?

Resistance loop bands aren’t just “warm up tools.”
They improve neuromuscular activation, reinforce proper movement patterns, and help build strength with less joint stress.

From rehab to performance training, loop bands are one of the most effective tools for glute activation, joint stability, and controlled strength work whether you’re recovering from injury or training smart for longevity.

01/16/2026

Glute Bridge Mistakes Causing Lower Back Pain (Fix Them Fast)

Lower back pain during glute bridges usually means your glutes aren’t doing the work.

In this video, I break down the most common glute bridge mistakes that shift load into your lower back instead of your hips and exactly how to fix them so you actually activate your glutes.

Glute bridges are one of the best exercises for improving hip stability, reducing lower back pain, and strengthening your posterior chain but only if they’re done correctly.

Save this for your next workout!

01/15/2026

SI Joint Pain? Try This Seated Figure 4 Stretch for Relief

This seated Figure 4 stretch can help reduce tension between the sacrum and femur, which often contributes to SI joint discomfort.

If stretching hasn’t helped before, this is a simple, low stress option you can try anywhere.
Move slow, stay pain-free, and focus on breathing.

Save this to try later!

01/14/2026

Stop Stretching Your Hamstrings (Do This Instead)

If your hamstrings always feel tight and stretching hasn’t helped, this is for you.

Stretching doesn’t address muscle tone or sensitivity.
Pin and stretch is a myofascial release technique that helps the nervous system let go so movement feels easier.

This is a go to technique I use clinically when stretching alone isn’t enough.

Save this and try it later!

06/17/2025

🤚 Dealing with a finger that locks, clicks, or just won't move smoothly?
You might have trigger finger—and the good news is, there’s a way to help it without surgery.

In this video, I share the Top 5 Exercises to Improve Your Trigger Finger, including mobility work, stretches, and strengthening tips you can do at home to ease pain and get your hand working better.

🎥 Watch now & start feeling better today:
👉 https://youtu.be/RYIqVmfd-5Y

Struggling with a stiff, painful finger that just won’t move smoothly? If your finger keeps locking or catching, you might have trigger finger—but don’t worr...

02/17/2025

A journey back to nature! 📍Sḵwx̱wú7mesh, BC 🏔️

As a small-town girl from Prince Rupert, BC… I always knew I wanted to get out of the city and back into nature. After a decade spent building my life and business in Vancouver, my partner and I made the decision to move to beautiful Squamish just over a year ago.

Squamish not only inspires my work but also offers the perfect environment to connect with a vibrant community that shares my love for the outdoors and staying active.

Today is another stunning day along the estuary, with The Chief towering in the background — just one of the many reasons I’m so grateful to call Squamish home!

̱wú7mesh

10/08/2024

3 Exercises to LOOSEN Up Stiff Hips & Move Better

Do your hips feel stiff and achy after sitting too long? What if you could ease that discomfort with the right movements? In this video, I’ll run through 3 effective exercises designed to loosen up your hips and improve your overall mobility.

Watch the Full Video: https://youtu.be/gIwtxI2H5gI

Do your hips feel stiff and achy after sitting too long? What if you could ease that discomfort with the right movements? In this video, I’ll run through 3 ...

10/01/2024

Dealing with pain, swelling, or tightness in the back of your knee that feels like something's pinching? You might have a Baker's cyst. In today’s video, we’ll dive into 5 effective rehab exercises to help you get relief and restore knee mobility.

Dealing with pain, swelling, or tightness in the back of your knee that feels like something's pinching? You might have a Baker's cyst. In today’s video, we’...