Simone Galna Physiotherapy

12/29/2024

🎉 Kickstart Your New Year Training with These Spicy Single Leg Exercises! 🏃‍♀️💪

Whether you’re starting a running program or weight training in the gym, building solid single leg strength is key. These three exercises target your core, hips, and stability—perfect for reducing injury and breaking through plateaus.
The best part: no equipment required!

🌟 1. Hip Hinge Airplane
• Targets: Glutes, hamstrings, balance
• Tip: Keep your hips level as you hinge forward and inline as you rotate up and down. Imagine your body forming a straight line from head to heel. Slow this movement down for the most challenge. Aim for 5 rounds of 3 rotations each side.

🌟 2. Side Plank with Abduction
• Targets: Glute medius, obliques, shoulder stability
• Tip: Lift your top leg slowly and straight up toward the ceiling.
Aim for 2 rounds of 8-10 raises each side

🌟 3. Adductor Plank
• Targets: Inner thighs (adductors), core
• Tip: Keep your body aligned and avoid sagging through the hips.
Aim for 2 rounds of 8-10 raises each side

📅 Add these exercises to the end of your lifting session or as a stand-alone strength session 2 times per week to support your training goals.

💡 Save this post & tag a friend who’s starting their fitness journey this year! Let’s crush 2025 together! 🙌

10/25/2023

I’m back!! ✨
On a bit of a hiatus as we relocated to our new home in Victoria and taking some time for myself in the transition. I am now very happily settled at my new clinic, in James Bay!
This is an amazing, multidisciplinary clinic that is very progressive and environmentally forward! (They plant a tree for every appointment booked! 🌳😍 As well as other energy saving practices).
I am continuing to provide both orthopedic and pelvic health treatment and am already shoulders deep in a couple courses to refine my hands on skills and expand my services! Keep an eye out for these offerings in the next few months!
If you are still following me from Smithers, I am so glad you’re here!
I am excited to get back to sharing some great tips and tricks for living an active and healthy lifestyle - so keep an eye out 😉🤩!

06/14/2023

A bittersweet move ahead. ❤️
After working with and at for over a year now it is time to say goodbye. (For now!)
We are moving this summer to Victoria for my husband to pursue his next dream to become a doctor and to further my career with physio courses in the city 🤓. Smithers and Telkwa have been such amazing places to live and work these past 6 years!! I have met so many amazing people, learned many fun new skills 🚵‍♀️⛷️ and made connections that will last a lifetime. This won’t be my last time in the great northern BC 🤩. My last day at will be June 22. If you have not seen me in the last few weeks please reach out if you have any questions or would like me to share any notes of our treatment sessions with a new Practitioner. Email: simonebeattiept@gmail.com
Call/text: 250-643-7150

10/04/2022

https://www.instagram.com/p/CjRpGZ1Dp-x/
PUSH UPS - Lesson 2 💫
~Deep core activation and endurance~
We are building on Lesson 1, so be sure to start with shoulder blade stability and add on!

➡️ Check out my first reel on how to activate the deep core if this is new to you! Work on this for a few sessions before progressing if needed.

The starting position of a pushup is essentially a plank, so it makes sense to have a strong one! 💪Build up endurance in your core (and whole body!) by holding a plank for 30 seconds and up to 1 minute. To make this challenging add in some dynamic variation!

This could be:
1️⃣ shifting forward and back during your plank hold
2️⃣ lifting one leg and then the other (keep shoulders and hips square!)
3️⃣ spider man plank 🕷

Thanks for watching 🤗
Post below if you try these out!

Next video we are getting into the real deal and doing some pushup variations! Stay tuned ✨️

09/29/2022

https://www.instagram.com/reel/CjGT-yEJJPo/?utm_source=ig_web_copy_link

PUSH UPS - Lesson 1 💪
We are kicking it off with the classic pushup!
Some love it while others dread it!
How can some people make it look like a walk in the park while some struggle to get just one rep??

I'm here to share some good news 🤩
It's not ALL strength! While strength can sometimes compensate for poor form, GOOD form can take you miles ahead when it comes to being able to perform the movement effectively and safely.

Over the next few videos we'll take a look at many aspects of how to improve your form to get that first full pushup, OR to improve your endurance if you can already do them!

Lesson 1~Shoulder blade Stability~
Looking in a mirror squeeze your shoulder blades together. Now notice, did your shoulders go up towards your ears at all?
If so, try again, but this time try to keep your shoulders at the same level when you do it. THIS is the feeling you want for optimal shoulder blade stability.
Strengthen and build confidence in this movement with shoulder blade push-ups. Modify to a bench or wall if you find the plank version too challenging at first.

Before doing any variation of pushup, warming up with shoulder blade pushups will ensure a strong base to press from.

Next up... the importance of core engagement! 💥
Thanks for watching!

Post your thoughts or questions below!!

If you need some help getting started or have pain or restrictions with this movment, get a personalized assessment .Link in bio 🔥

04/28/2022

Simone Beattie, Physiotherapist

Come visit me at Ridgeline Physio🏔 in Telkwa!
Along side Kaley Strachan ()
Located in 💪 at 2200 Hankin Avenue
On Mondays and Thursdays 🗓
See link in bio to book online.

✔️Orthopedic/ Sports Injuries⛷️
✔️Pelvic Health (female and male)♀️♂️
✔️Vestibular Treatment 😵‍💫
✔️Dry needling 📍
✔️Fascial movement tape (K tape; leukotape).❌️
✔️Functional movement assessment 🏋‍♀️🏃‍♂️
✔️Worksafe and ICBC
✔️Direct billing 💸

Call/text: 250-643-7150
Email: simonebeattiept@gmail.com

02/28/2022

Post House Work Stretch Routine 👌
6 quick stretches to reduce body aches and pains after doing house work!
Check out my most recent blog post (linked on my page) for more tips on safe and pain free housework.
For an individualized assessment and treatment, please schedule an initial physiotherapy session at trillium-health.ca
https://www.youtube.com/watch?v=hZan8cAACbc
Trillium Integrative Health Centre

House work is not for the faint of heart! Once you’ve put in all that hard work and checked off that chores list, it’s time to give your body some love. Just...

02/28/2022

💥Do you get back pain with house work??💥
House work is not for the faint of heart! 😓💦
Depending on your task, you could be carrying loads of laundry up and down stairs 🧺, maneuvering a heavy vacuum 😣, chopping fire wood🔥, shoveling snowy driveways🌨, on hands and knees to scrub dirty floors or reaching up high to dust ceiling fans 🧽.
All in all, it is an excellent way to get the heart pumping and keep your home healthy and looking great💪✨. Unfortunately, what can come with the heavy work is body aches and injuries, of which, low back pain is a common complaint🙅‍♀️. If you, or a loved one experiences body pain associated with house work check out the blog post https://trillium-health.ca/tips-for-safe-pain-free-house-work/ for 5 tips and tricks to reducing the risk of injury!
Also, check out my Reel for a quick Post Housework Stretch Routine 🙆to keep limber and injury free after all that hard work! 🤸‍♂️🤩
For any issues that are more complex or unresolving, please book an Initial Physiotherapy Session at trillium-health.ca so I can individualize your treatment.

Model Credit:

11/24/2021

👉Have you tried Dry Needling?👈

This treatment is commonly used in conjunction with Physiotherapy to specifically target tight muscle bands following an injury 🤕 poor posture👩‍💻 and stress🙇‍♂️to name a few. These bands not only can cause localized pain and restriction, but have been shown to refer pain into other areas of your body.⚡

See images for a couple common referral patterns. ✖ indicates the tight muscle bands and 🔴 red shows where the pain and discomfort may also be felt. By releasing the tight bands, it can help symptoms to improve!!

Not fond of needles? 💉
You may be surprised to find this treatment is quick and in some cases less painful than hands-on release. 💁🏼‍♀️

Check out the new blog post on Trillium's website to learn more about the 2 types of Dry Needling we offer.
www.trillium-health.ca
💥Link in Bio💥
Contact us at the clinic with any questions or to book your next physio assessment!

05/02/2021

💢Upper back Stiffness and Pain is a common issue I see in the clinic. 🙇‍♀️

It often comes in hand with hard labour jobs 🛠, a lot of time at a desk 👨‍💻, or moms who are always picking up their littles. 👶

It may feel like your back is tight, but bending forward and rounding your back to stretch might only temporarily relieve this or not help at all. 🙅‍♂️

This is because your back is on stretch from constantly being in a forward position. 🤯 When this is the case, the true relief comes when we restore the upper back extension!

If this sounds like you, give these stretches a try! Remember this may only be one piece of the puzzle, so if you are hurting, be sure to book in for a full assessment as you may require manual therapy and strengthening to get you back to your A- game 💪.

02/19/2021

Sore and tight hip flexors are a common complaint. 😩

They can be achy, 🔥 pinchy 😖, and sometimes contribute to back pain ❌.
Mechanical causes of tight hip flexors include long periods of sitting, biking, running, hiking, and cross-country skiing among many others.

What to do? 🤷🏼‍♀️

For tight hip flexors from similar causes to those above, try these 4 stretches out for size! 👊

1. Standing Hip flexor Stretch - the stretch is all about positioning. Really tuck your tailbone and keep your hips square to feel this one.
2. Inner Thigh Stretch - there is often a relationship between tight hip flexors and adductors which is why stretching adductord can be quite relieving!
3. High Pigeon Pose 🐦 - Often performed folding over your front leg, try this variation to target the hip flexors!
4. Frog Pose 🐸 - a great all rounder inner hip and rotator cuff stretch. Change the position of your hips to feel this in different areas.

Let me know in the comments if you give them a try! 💌

Remember, no stretch should be painful 🙅‍♀️. If you feel any burning, pins and needles, or pain elsewhere in your body, STOP 🤚 and seek an assessment from a professional.

If you stretch your hip flexors often with no relief, your symptoms may be caused by another area of your body. 🤔 In this case, be sure to book in for a full assessment to get your individualized plan! 😃
Link in bio ✔

02/19/2021

💢Tight Hip Flexors????💢

Sore and tight hip flexors are a common complaint. 😩

They can be achy, 🔥 pinchy 😖, and sometimes contribute to back pain ❌.
Mechanical causes of tight hip flexors include long periods of sitting, biking, running, hiking, and cross-country skiing among many others.

What to do? 🤷🏼‍♀️

For tight hip flexors from similar causes to those above, try these 4 stretches out for size! 👊

1. Standing Hip flexor Stretch - the stretch is all about positioning. Really tuck your tailbone and keep your hips square to feel this one.
2. Inner Thigh Stretch - there is often a relationship between tight hip flexors and adductors which is why stretching adductord can be quite relieving!
3. High Pigeon Pose 🐦 - Often performed folding over your front leg, try this variation to target the hip flexors!
4. Frog Pose 🐸 - a great all rounder inner hip and rotator cuff stretch. Change the position of your hips to feel this in different areas.

Let me know in the comments if you give them a try! 💌

Remember, no stretch should be painful 🙅‍♀️. If you feel any burning, pins and needles, or pain elsewhere in your body, STOP 🤚 and seek an assessment from a professional.

If you stretch your hip flexors often with no relief, your symptoms may be caused by another area of your body. 🤔 In this case, be sure to book in for a full assessment to get your individualized plan! 😃
Link in bio ✔