Renew Wellness

10/22/2025

Strengthen your rotator cuff with these 4 targeted exercises! 💪

1️⃣ ISOMETRIC WALKOUTS: Stabilizes under tension—focus on creating a pillar from elbow to hip.
2️⃣ I-T-Y-W SERIES: Activates periscapular muscles—move your scapula first, then your arms.
3️⃣ PRONE ROW: Isolates mid-back strength—drive your elbow toward your hip.
4️⃣ LANDMINE PRESS: Builds pain-free overhead strength—press on a diagonal path.

Save this reel and try these rotator cuff strengthening exercises to improve shoulder stability and function! 🔥

10/22/2025

Forget "no pain, no gain." 🚫 This outdated fitness mantra can actually lead to injury and setbacks. Learn why listening to your body is the true key to sustainable strength and health in our latest blog.

Discover why the 'no pain, no gain' mindset is harmful and learn how to train smarter by listening to your body's signals for sustainable fitness progress.

10/22/2025

Learn how to identify and treat rotator cuff injuries with expert advice from Renew Wellness physiotherapists. Discover symptoms, treatment options, and prevention tips for shoulder pain relief.

Learn how to identify and treat rotator cuff injuries with expert advice from Renew Wellness physiotherapists. Discover symptoms, treatment options, and prevention tips for shoulder pain relief.

10/20/2025

Your quads’ #1 job is control, not just power. This exercise teaches them exactly that. 🔥

The Terminal Knee Extension (TKE) builds crucial stability by challenging your knee to hold its position through its final few degrees of extension. The band is your secret weapon—it forces your quad to fire correctly to prevent your knee from buckling.

👉 How to do it:
1️⃣ Anchor a resistance band just above knee height.
2️⃣ Step into the loop and place it behind your knee.
3️⃣ Step back to create tension, keeping a slight softness in your knee.
4️⃣ Drive your knee backward into the band, extending your leg fully against resistance, then slowly return.

Do 3 sets of 12-15 controlled reps per leg. Focus on squeezing your quad at the top, not momentum.

➡️ SAVE this for your next knee prehab, warm-up, or leg day!

10/17/2025

Stories like Jeremy’s are why we do what we do. ❤️‍🩹

Before therapy, he was in pain “nearly 100% of the time.” After working with our therapist Melanie, he finished his sessions “pretty much gone and mostly symptom-free.”

This is the power of targeted, expert physiotherapy. It’s not just about temporary relief 👉 It’s about finding the root cause of your pain and creating a clear, effective plan to eliminate it.

If elbow tendonitis (or any persistent pain) is keeping you from your daily life, you don’t have to live with it. Let us help you write your own success story.

Ready to start your journey to a pain-free life? Click the link in our bio to book your initial consultation.

10/17/2025

Unlock fluid movement and happy hamstrings with this dynamic drill! 🏃‍♀️➡️

Swipe to learn how to do Hamstring Sweeps—a perfect exercise to warm up, improve flexibility, and prep your muscles for action while keeping your joints safe.

Why we love it:
✅ Increases blood flow to the hamstrings
✅ Enhances mobility without straining the back
✅ Teaches control and balance through movement

Remember: It’s not about how high you kick! Focus on keeping a soft knee in your stance leg and moving with control. This protects your joints and makes the stretch more effective.

Perfect before a run, leg day, or just to wake up your body!

Try 2 sets of 10 sweeps per leg and feel the difference.

Want more moves tailored to your body and goals? Our physiotherapists design personalized plans to help you move and feel your best.

10/14/2025

Why we love being inside O2 Fitness 🏋️‍♂️➡️🤝 It means your rehab doesn’t end when your session does.

Having a full gym at our fingertips allows us to bridge the gap between clinical recovery and real-world strength seamlessly. Here’s how that benefits YOU:

✅ No Guesswork: We prescribe exercises and can immediately guide you on the exact, professional-grade equipment to use—no substitutions needed.
✅ True Functional Training: Rehab shouldn’t happen in a bubble. We can safely integrate you back into the gym environment where your goals live, under our expert guidance.
✅ Continuity of Care: Your recovery plan doesn’t stop at the clinic door. We can transition you directly into your next set on the leg press or cable machine, ensuring perfect form and confidence.

We’re not just treating your injury; we’re re-building a stronger, more resilient you with the best tools for the job.

Ready to experience rehab that’s integrated with your fitness goals? Tap the link in our bio to book your assessment!

10/08/2025

Ever wondered what happens when you combine dry needling with electrical stimulation? ⚡️ It's like turning the volume up on your recovery!

This powerful combo, known as Estim Dry Needling, sends gentle electrical pulses through the needle to target muscles. This can help:
✅ Deactivate stubborn trigger points more effectively
✅ Reduce muscle tension and spasm
✅ Accelerate pain relief and healing

It’s one of our favorite tools to break the cycle of pain and get you back to moving freely. Think it could help you? Learn more via the link in our bio.

10/08/2025

Is your shoulder prehab routine missing the mark? 🎯

Discover four essential exercises to enhance your rotator cuff health, improve shoulder stability, and prevent pain. Transform your workout routine with Renew Wellness' expert tips.

10/06/2025

Stop neglecting the muscles that actually support your shoulders! Meet the I-T-Y-W series. ✍️

This isn’t about lifting high; it’s about activating the right muscles first. Your scapular stabilizers are the foundation for every healthy overhead movement.

👉 Pull your shoulder blades back and down BEFORE you even think about lifting your arms. If you’re shrugging, you’re missing the point.

We recommend 2-3 sets of 10-12 reps for each letter (I, T, Y, W) at the end of your workout.

Your shoulders will thank you later. 💪

10/02/2025

Your rotator cuff’s #1 job is stability, not movement. This exercise teaches it exactly that. 🔥

The Isometric Walkout builds game-changing strength by challenging your shoulder to hold its position while your body moves. The towel is your secret weapon—it ensures you’re activating the deep stabilizers and not cheating.

👉 How to do it:
1️⃣ Pin a towel between your elbow and rib cage.
2️⃣ Step back to create band tension.
3️⃣ Keep your hand perfectly in line with your shoulder and your elbow close to your side as you walk out and back in.

Do 3 sets of 8-10 slow walkouts per side. Focus on control, not speed.

➡️ SAVE this to try during your next warm-up or arm day!

09/30/2025

End-of-month check-in (because your mobility matters!) Book a quick assessment this week to unlock smoother movement, reduce risk, and move with confidence into the new month. Your body will thank you. 🧭💪