Coast Performance Rehabilitation
210- 138 E. 13th Street v7l 0e5 North Vancouver, BC, Canada

Incorporating simple tools like resistance bands to your exercises can transform your workouts. They make simple exercises more challenging and are effective at firing up muscles that are not otherwise being engaged. Head over to our blog for 3 banded exercises to elevate your workout.

COAST Chiropractor Dr. Carla Cupido is taking her patient treatment to the next level. Recently she has been working closely with her patients through Zoom sessions to help overcome hurdles that prevent patients from achieving the goals. During these zoom sessions, Carla is able to coach her patients on how to correctly perform exercises within their own home and address any difficulties they may encounter. Here are the benefits:... 1. Accountability. 2. Learning how to perform the exercises correctly. 3. One-on-one guidance in your home environment. 4. Custom exercises for your home setup, yours interests and your busy life. Head over to the #linkinbio to book your appointment today!

Modified lunge with COAST Physiotherapist Jen Keefer From the outside, this exercise may not look like much, but there is actually a lot going on. This modified lunge works to elongate and strengthen the quad while also changing the neurological pathways with respect to the position of your knee in relation to your hip. In essence, we are retraining the way the brain is talking to your hip and promoting healthier movement patterns. To do this exercise correctly you really nee...d to focus maintaining a posterior tilt in your hips as well as consciously engaging your core and glutes throughout the entire movement. Lastly, it is important to work within your range of motion. To start, you may only be able to move a few centimetres and that fine. 1 Start in a lunge position. 2 Engage your core and glutes as you tuck your tailbone. 3 Slowly lower your back knee down towards the ground and return to the starting position. 4 Really focus on staying engaged throughout the entire movement. 5 Aim for 12-15 reps.

At COAST, our goal is to empower people by improving their movement capabilities so they can perform in life, recreation and athletics. Our team will focus on maximizing each client’s performance through proper manual therapy and exercise-based interventions. Book your appointment today with one of our Rehab Experts!

Ankle Rocks help to increase range of motion in the ankle, specifically dorsiflexion. It may be very easy for some and almost impossible for others, but everyone can benefit from it. You can incorporate this exercise into a warm to help improve athletic performance and reduce injuries. Just remember to work within your range. 1. Take a kneeling position with your back knee on the ground and your front knee at a 90 degree angle. ... 2. With your front foot firmly planted on the ground, slowly rock forward while keeping your heel on the ground. 3. Range of motion will significantly vary from person to person, so work within your limit. See more

Why is Dead Bug so widely prescribed for rehab and prehab? It is super effective at firing up the core muscles, which stabilize the spin as well as transfer movement between the upper and lower body. It is also a safe and accessible exercise for most individuals, regardless go their fitness level. Dead Bug definitely isn’t just for beginners. Once you have mastered the basics, you can make it much more challenging by adding weight to really test your core stability. ... Here’s an advanced Dead Bug variation demonstrated by COAST Physiotherapist Richard Johnson. Weighted Dead Bug 1. Lie face-up with your arms extended toward the ceiling, directly over your shoulders, and knees bent 90 degrees over hips. 2. Keep your core stable and breathe into your lower abdominal and back regions while you slowly extend your opposite arm and leg away from your body. 3. While holding a 5-10 lbs weight in your hands, extended your arms away from your body. 4. Focus on keeping your arms shoulder width apart and avoid arching your low back. 5. The further you angle your arms back, the harder your core has to stabilize. 6. Return to starting position and immediately repeat on the opposite side for 20 reps (10 on each side) or until technique failure. See more

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This mobility exercise helps to encourage full dorsiflexion and plantar flexion of the ankle. This up and down movement of the foot uses the shin and calf muscles. The key to this exercise is actually the alignment of the knees and hips. Don’t let your knees cave in and really try to prevent any sway in the hips. You should also maintain a slight bend in your knees at all times. ANKLE PUMPS 1. Stand on a step and use the railing or wall for support. ... 2. Make sure you're on the balls of your feet with your heels hanging over the edge. 3. With your knees slightly bent, slowly pedal one heel at a time towards the ground and back up. 4. Alternate back and forth between the left and right foot to create a fluid movement. See more

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Exercise rehabilitation is not the first thing many people associate with concussion treatment. But recent studies have shown that early onset of sub-threshold exercise under the close guidance of a trained health care provider such as a Certified Athletic Therapist can help advance recovery times. Head over to our #linkinbio to learn more!

We would like to welcome Laura Claridad, our newest Athletic Therapist to the COAST North Van team! Laura believes in following your passion by doing what you love. So no matter what sport or life endeavour you want to pursue, it's important to have the strength capacity and body resiliency to withstand or surpass the demands of that activity. Whether it’s step one after an injury, returning to sport, work or life, Laura utilizes hands-on manual therapy techniques in conjunc...tion with individualized exercise-based rehab to get you to where you want to be. Laura received her Advanced Athletic Therapy Certification at Mount Royal University in Calgary after graduating with a Bachelor’s of Kinesiology at UBC. Starting as a student trainer during her undergraduate degree, she has worked with diverse athletes of various sports backgrounds ranging from amateur to professional level in the field and the clinic. These included varsity football, soccer, softball, basketball, Australian rules football, volleyball, hockey, dance, and the BC Lions Football Club. She has also worked in the private sector with active patients of various demographics and fitness levels as a therapist and certified personal trainer.

It has been 3 years since we first opened our doors in North Van. We put a lot of thought and energy into the look and feel of COAST. Here’s a little insight into the evolution of the COAST logo. What do you think?

Lest We Forget.

Let’s take care of each other and keep Vancouver open for business! Being COVID smart helps support small businesses like COAST. COAST IS OPEN. We want to ensure that all our guests feel safe when visiting our clinics and are aware that the utmost care has gone into establishing social distancing and sanitary safety measures to fall in line with BC Government, WorkSafe BC and regulatory college guidelines.

What does it means to rehab your body with Coast? Our team works seamlessly to provide a multidisciplinary treatment approach. Check out all the benefits of working with COAST #linkinbio