Lisa Flanders, Physiotherapist
1704 Carling Ave, Suite 200 K2A1C7 Ottawa, ON, Canada

Piriformis and the External Rotators of the Hip Joint Did you know that the hip joint has SIX little muscles that are responsible for hip external rotation (like getting of of a car or skating action....this movement of the hip happens when we think of OPENING the hip). Two of these muscles (both Piriformis and Obturator Internus) are both also found and palpable within the PELVIC FLOOR. ... You’ve probably heard of piriformis and tried the first stretch above......great! It works because piriformis is a fancy little muscle that ALSO works to internally rotate the hip when the hip is flexed past 90 degrees, therefore we can stretch it by bringing the hip into external rotation if the hip is flexed. However, it won’t address the other FIVE hip external rotators (to stretch/lengthen a muscle we must bring it into the opposite direction of its primary movement). Swipe to see some alternatives to stretch the other external rotators (along with Obturator Internus, these include Obturator Externus, Superior & Inferior Gemellus and Quadratus Femoris)......don’t worry, I’ll never quiz you on these, I’m just a HUGE anatomy nerd! I tend to sleep on my back with my right hip open and lately I’ve been waking in the morning with super tight hips.....I’ve been playing around with stretches in bed and these have felt so good! Try them out and see how they feel, play around with how straight or bend your hip is. If you are especially tight or have an injury, other alternatives exist.....ask you Physiotherapist or Chiropractor! Wishing You Happy Hips! #Hip #HipStretch #Piriformis #ExternalRotation #HipOpener #Anatomy #AnatomyNerd #PhysioNerd #OttawaPhysio #PelvicFloor #PelvicHealth #OttawaPelvicFloor #Stretch #Relax #Physiotherapy #LisaFlandersPhysio

Sleep is such a wondrous thing! Do you struggle with sleep like I do? Over the past 10 years, I honestly can count on one hand how many nights I have had a GOOD sleep and felt refreshed in the morning. I have FOMO about going to bed (hello....that Netflix show WILL still be there tomorrow) and have created non-optimal bedtime habits (this is ongoing since childhood and nothing new for me.....).... I have a really hard time falling asleep, it can take 2 hours or more. I CANNOT SHUT OFF MY MIND. I have become fascinated with sleep and have been watching Matthew Walker's Masterclass. There is SO MUCH TO LEARN, but I LOVE IT. 2021 is the year I am PRIORITIZING sleep. Simple sleep tricks I have been implementing; CONSISTENCY: Same bedtime and wake time daily (even on weekends). My current focus is in bed by 10pm and up by 6am. NO TECH: Turning all tech (phones, computers even by Wifi) off by 7pm each night. NO SNOOZE BUTTON: When my alarm goes off, I get up.....this is a STRUGGLE because I am a SNOOZE BUTTON JUNKY.....this is a learning process and constant reminder to myself that I'll feel better if I just get moving. SUNRISE ALARM CLOCK: I bought this a few months ago and I LOVE IT! The "sun" rises for 30 minutes before I wake , so nice in the winter! MEDITATION: Just 5-10 minutes in the evening. JOURNALING: I keep one by my bed for when I have a thought or idea that pops into my head, I can write it down so I don't forget and it helps calm the mind. I am NOT an expert, just playing around with ideas that are working for me. If you do experience continued challenges around sleep, speak to your Naturopathic Doctor or other primary health professional. Sweet Dreams! #Sleep #SleepTips #AlarmClock #Consistency #BedTime #BedTimeRoutine #Relax #CalmYourMind #SleepIsMedicine #SleepIsHealth #Sleepy #OttawaPhysio #Physiotherapy #PelvicHealth #PelvicFloor #OttawaPelvicFloor #LisaFlandersPhysio

I LOVE the snow. Did anyone else think the light snowflakes falling last night and this morning were absolutely beautiful? You know how the saying goes that no two snowflakes are exactly alike? Well your VULVA is also like a SNOWFLAKE , meaning no two vulvas are exactly alike! Did you know that 45% of people with vulvas are uncomfortable discussing their vulvar and vaginal health....that is nearly HALF of all women and people with vulvas. ... In my world, especially as it relates to your pelvic health, there is NO SUCH THING as TOO MUCH INFORMATION. Don’t be embarrassed about a body part, especially a body part that brings life. I’m going to challenge you with some homework. Get to know your vulva! Take a mirror and find a private space and have a good long look . Not sure what you are looking at? I have some great educational videos on YouTube in exactly this topic. My It’s Not TMI series can be found through our YouTube channel (#LinkInBio). Do you like how I turned a post about snowflakes into exploring your anatomy? You are as unique as a snowflake and should be celebrated. #Snowflakes #UniqueLikeASnowFlake #Vulva #Vagina #VulvarCare #KnowYourAnatomy #VulvarHygiene #PelvicHealth #PelvicFloor #PelvicFloorPhysio #OttawaPhysio #PelvicFloorOttawa #PelvicHealthEducation #TMI #ItsNotTMI #LisaFlandersPhysio

Thoracic Opener . . I think we are all a little stressed right now, this year has been a s*** show. You know what happens when we’re stressed? We don’t BREATHE long, slow and smooth breaths. .... . I’ve had quite a few patients lately who found difficulty with lateral costal expansion on breath (meaning they had challenges breathing into the SIDES of the rib cage). It makes me wonder what the difference would have been had I assessed them 10 months ago and how the weight of this year might be affecting their ability to breath and their nervous system responses. Our thorax and rib cage acts as the anchor for our upper limb movement so important as well for upper body activities. . . This is one of my faves lately, a Cat/Cow with lateral movement. I feel like it opens my ribs and allows me to take a longer breath which means more Oxygen (yay! ). . . Like regular Cat/Cow but on exhale as your ribs away from the floor, tick chin & tail ALSO bring shoulder to hip (compressing one side but opening the other). Try it and let me know if your breath is easier following! . . We don’t have to breathe fully all the time, obviously that is not possible. However CAN you change your breath pattern for a few breaths a day? . . #LateralCostal #CatCow #Breathing #Stress #FightFlightFreeze #RestDigest #FeedBreed #Relax #SlowDown #OttawaPhysio #PelvicHealth #PelvicFloor #Diaphragm #LisaFlandersPhysiotherapist See more

The New Year is upon us and I have a hot date! Meet Terry the Skelly, the newest addition to the Bloom family care of Dr Andrea, DC (who I also just had an appointment with and I feel AMAZING). I’m looking forward to the end of 2020 and the start of a new year. I always feel so much more energy in January, perhaps because it symbolizes new beginnings. I have A LOT of new content coming your way in 2021, including a whole slew of new TMI videos and pre-recorded online co...urses. Also looking forward to sharing my @letsnixit review (I like to new things at least 3 times) but just a hint, I’m liking it so far. New mentorship opportunities coming, @andreaplitzpt and I are launching our 8 month Pelvic Health Clinical Mentorship starting January 29th, 2021. I love mentoring and teaching AND I get to learn from all these amazing healthcare brains at the same time so win-win. To learn more about our mentorship program for pelvic health PT’s or to watch some of my TMI vids, click on #LinkInBio Wishing you all a safe and happy new year and will see you online in 2021. #Skeleton #SkeletonDate #NewYear #OttawaPhysio #PelvicFloor #PelvicHealth #OttawaPelvicFloor #PelvicHealthPhysio #PelvicFloorPhysio #Mentoring #Mentorship #Education #Anatomy #Physiology #AnatomyNerd #LisaFlandersPhysio

Spoiler Alert: I am not a Yogi ......BUT check out that balance! If you know me or follow me here, you likely know that I love to lift heavy weightsand very rarely focus on other activities. However I signed up for one of our 6 week yoga series at the clinic (Yoga for Modern Mental Health) with the hope of breathing a bit deeper and calming some of the stress of 2020. AND I had a huge improvement with my BALANCE.....practice really does make progress. ... Sometimes it’s good to step out of your comfort zone and learn/work at/perfect new skills. I’m already signed up for our next session....looking forward to finding more balance! #Yoga #YogaForWeightLifters #Balance #Movement #ComfortZone #TryNewThings #AlwaysPracticing #NewSkills #MentalHealth #WeightTraining #GirlsWhoLift #WomenWhoLift #Physiotherapy #OttawaPhysio #LisaFlandersPhysio

Our team at Bloom will help you achieve your goals, whatever they may be!

Pay It Forward all December long! If you are expecting, planning to conceive or recently postpartum, this is a great course available online. This has been our most popular course and we have turned it into an online option with lifetime access after purchase.

Posterior Chain: Sacrotuberous Ligament . . The sacrotuberous ligament is a posterior (back) pelvis ligament that connects the sits bone to the sacrum and supports the sacroiliac (SI) joint. Under the ligament, we find the posterior pelvic floor. .... . I find if I sit a lot, especially on a soft surface like a couch, this area can become tight for me. Since this ligament and surrounding muscles supports the pelvis at the bottom of the sacrum, when it’s tight, it feels like I’m walking with my tailbone tucked between my legs. . . This video is demonstrating one of my favourite releases and I do this after sitting for long periods but before exercise. . . Place a small ball on the inside of your sits bone (between the sits bone and tailbone) and sit down. This should not be painful but mildly uncomfortable. For a more aggressive release (while not eliciting pain) try lifting the same leg as the ball is under. . . #SacrotuberousLigament #PosteriorChain #Sitting #DeskWork #PelvicFloor #PosteriorPelvis #Squats #Exercise #LisaFlandersPhysiotherapist See more

Posterior Chain: Hamstring . . Hey all! This week I’m going to keep moving up our posterior chain and show you a GREAT hamstring release. All you need is a small ball and chair .... . I like to add some active movement (flexing and extending the knee) and move the ball up and down to target different parts of the muscle. . . Next time we’ll look at the sacristy wrought ligament and posterior pelvic floor which I feel is an often overlooked part of our posterior chain. . . Happy mobilizing! . . #Hamstring #Mobilize #PosteriorChain #Movement #Release #Physiotherapy #OttawaPhysio #LisaFlandersPhysiotherapist See more

Hello to all you wonderful people! Today I am answering a question that comes up a lot in the clinic and in my social circles......how are you supposed to smell "down there". There are a lot of factors that contribute to your unique scent, including diet and menstrual cycle. In this video we will discuss what is normal and when your should consult your doctor. If you have pelvic or reproductive health questions that you think are TMI, shoot me a PM as we have a fair bit of fi...lming coming up over the next few weeks! Check out more of my TMI videos through https://www.youtube.com/channel/UCBBvMZFuci5wniNpExnWaDA #TMI #NotTMI #Scent #Smell #PelvicHealth #ReproductiveHealth #PelvicFloorPhysio #OttawaPhysio #SexEducation #LisaFlandersPhysiotherapist

Menstrual Cups . . Hey Insta-friends! You all probably know by now that TMI does not exist in my world and that I LOVE to test the products that you all ask about. .... . I just received this new menstrual cup this week and I’m super excited to try it and share my feedback/experiences with you (you’ll have to wait a few days according to my Flo app-not TMI). . . This is the Nixit Cup (@letsnixit) it’s Made in Canada , silicone and suction-free (which is a bonus for removal, especially with prolapse). Plus, due the shape, they say that you can also have mess-free intercourse while on your period with it in (I won’t be testing that part out right now as I am single) but if anyone has tried, let me know! . . Stay tuned over the next few weeks and I’ll share my experience with insertion, removal, protection, comfort and more. . . Have you tried the Nixit Cup? Let me know in the comments, can’t wait to try. . . If you want to learn about some other topics which I think should not be TMI, I have videos on our YouTube channel. It’s Not TMI: answering the questions that you are too embarrassed to ask. Check them out at #LinkInBio . . #Nixit #MenstrualCups #MessFree #MadeInCanada #MenstrualCycle #ProductTesting #ReproductiveHealth #MenstrualHealth #Periods #TMI #PelvicHealth #PelvicFloor #LisaFlandersPhysiotherapist See more

Meet our team and see the smiles behind the mask!

Posterior Chain: Calf Smash . . . As part of the treatment for mobility in my left ankle, my chiropractor Dr. Andrea Desgroseilliers, has recommended releasing tension in my calf.... . . . That’s a tough spot to reach. Here is a simple calf release using a massage ball. I have my ankles up on a foam roller so I can really focus on the release and not feel like my ankles are being forced into plantar flexion. . . . Give it a go and let me know how it feels. . . . #CalfRelease #PosteriorChain #SelfRelease #Calf #Gastoc #Soleus #AnkleMobility #LisaFlandersPhysiotherapist See more

Posterior Chain: The Foot . . . I’m sure many of you have heard about the posterior chain which is an overlapping chain of muscles and connective tissues starting on the underside of the foot and connecting all the way to the cranium. ... . . . I feel like the foot is an often overlooked part of the posterior chain. As a pelvic health physio, I also find the relationship between the foot and the genitals interesting. . . . Did you know that our brain has specific areas that interpret sensory (feeling) and motor (movement) function? Did you also know that the foot and genitals are right next to each other in this brain map so perhaps there is crossover between the nerves from time to time and a tight foot could manifest itself as pelvic pain (and vice versa). Check out our brain map by googling Homunculus of the Sensory & Motor Cortex. . . . Here is a quick video of using a ball to reduce tension in the foot, great for anyone who wears shoes all day. Really let you foot fan over the ball, it feels so good after taking your shoes off. . . . Let me know how it goes and stay tuned as we work our way up the body to other posterior chain mobility exercises. . . . #Foot #Pelvis #PelvicFloor #PosteriorChain #Sensory #Motor #Cortex #Homunculus #Nerves #Physiotherapy #OttawaPhysio #LisaFlandersPhysiotherapist See more

Check out our infection control protocols below, these have been part of our best practice since we opened in 2019 (with the exception of the masks). Your health and wellness is important to us.

Our new front desk arrived today, made from reclaimed materials by Re4m Design & Fabrications. We included sit to stand options to ensure our Wellness Administrators have options for improved office ergonomics.

One year from the day we opened our doors. Im so proud of our team and all weve accomplished over the past year (including surviving an 11 week closure). I cannot wait to continue on this journey with Andrea Plitz and our amazing practitioners.

Pay It Forward . . . We know how important health is to everyone even more so now with recent world events and the increasing demands of daily life. Even in Canada, health is a privilege.... . . . This shift in social awareness and the recent gift of time has allowed us to start becoming allies and give back to those in need. We are taking one step at a time, the best and most authentic way we know how by providing access to a variety of low barrier specialized private healthcare options for at risk, low income, new immigrant, and young or Indigenous women through the perinatal period. . . . Collaborating with local community groups, we are providing educational and practical handouts, subsidized health workshops, and access to our newly created Pay It Forward Fund which will support access to subsidized private healthcare such as Physiotherapy for expectant and new Moms. . . . We will be accepting donations from this time onwards, both in clinic and through Go Fund Me to reach our goals of providing subsidized private health care to at least 5 women within the next year. 100% of the proceeds go to supporting these women. . . . Thank you in advance for any amount you are able to contribute. . . . https://bloomintegrativehealth.ca/allyship-collaborations/ See more

Look at our beautiful group studio (currently set up for filming). This space, including filming equipment is available for rent for your online content!

I met Jen years ago at a Clinic Without Walls meeting (I think somewhere around 2015). I am so happy she is joining our team at Bloom!

Last couple days to register! See you all virtually on Wednesday!

Great blog below about Postpartum Thyroid Health from Dr. Laura Smith, ND.

Minimum of 150 minutes a week of moderate physical activity. That is 21 minutes per day!!!!!! What do you love to do to stay active? I prefer CrossFit 3-4 times a week, walking a few times and strength training after my shifts at our clinic with my workout buds Mirjam, Sue and Janice. Reminder that the best exercise is the one you LOVE!

Calling all Healthcare Professionals, join us in Diversity, Equity and Inclusion Training on August 19th, 2020 at 6pm via Zoom . . .... Grow the diversity, equity and inclusion capacity of your private healthcare team with this two hour workshop, provided by Lunaria Solutions. . . . Together we will explore the Canadian historical development of systemic racism and exclusion of diverse groups and its continuing impacts in our society. Attendees will reflect on ongoing realities of racism and how we, as private healthcare providers and our admin support, can improve our allyship with marginalized populations and people. Methods to challenge unconscious bias and dismantle exclusion in everyday interactions will be introduced. . . . Participants limited to 50, your investment is $15+ HST, registration available through https://bloomintegrativehealth.ca/professionals/ . . . #healthcare #healthcarepros #diversity #inclusion #education #training #allyship #canada #candianhistory #learning #growth #improvedpractice #leadership #phsyiotherapy #naturopathicmedicne #integratedhealthcare #integrativehealth #osteopathy #nutrition #chiropracticcare #massagetherapy #yogatherapy #physioassitant #bloomhealthottawa See more

Calling all Private Healthcare workers! Join us via Zoom on August 19th at 6:30pm for Diversity, Equity and Inclusion Training. Our clinic is participating in this important event and we wanted to open it up to other Private Healthcare workers, see event details by clicking on the link below! Cost for joining this event is $15.

Push ups & Negatives Working toward full push ups but still focusing on strength? Try adding some negatives in. We are stronger in the negative (lowering phase) and this can be a great way to progress from knee push ups. Here Im lowering for 5 seconds and coming back up on my knees. ... Happy pushing!

Breathe . . . I just discovered my Garmin watch has a breathing setting that follows square breathing (breathe in, hold, breathe out, hold). Square breathing or box breathing is great for calming the nervous system and decreasing stress in the body. ... . . . Ive never been the type that is super interested in a smart watch but this one is amazing (and is pretty cute so double bonus). . . . What types of things do you do to help calm the nervous system? . . . Stay hydrated in this weather and stay healthy. . . . #breathe #breathwork #justbreathe #nervoussystem #boxbreathing #squarebreathing #wholebody #diaphragm #health #wellness #physiotherapy #pelvicfloor #ottawaphysio #smartwatch #garmin #breathewithme #lisaflandersphysiotherapist See more

Happy Canada Day . . . I am so proud to live in this glorious country with all its beauty and wonder. Usually I am at the cottage in Manitoba for Canada Day but this year, things are a little different. Looking forward to a restful day with friends who are in my bubble.... . . . #canadian #proudtobe #canada #canadaday #friends #family #summer #vacation #canadianflag #canadainsmallbusiness #businessowner #physiotherapist #canadianphysio #ottawaphysio #pelvichealth #pelvicfloor #ottawapelvicfloor #lisaflandersphysiotherapist See more

Read the story of Bloom! I am so grateful that Andrea and I crossed paths and were able to fully realize our vision.

We are open for in-person care. Please see our policies/procedures below. To book an appointment you can call or email the clinic 613-725-9496 or [email protected]

We Are (Slowly) Reopening . . . As of May 27th, the province, and our respective colleges, have given us the green light to slowly reopen to in-person care. As of Monday June 1st, we will be reopening to in-person physiotherapy care while still continuing to offer virtual care from the comfort of your home.... . . . Once we reopen for physiotherapy, we will begin to offer additional in-person services including personal training/clinical exercise, naturopathic medicine, holistic nutrition and therapeutic movement classes. . . . What does this mean for your appointment? . . Our Administrative staff will be contact you prior to screen you for in-person care. . . You will be asked to bring a clean, reusable mask to wear for the duration of your appointment. . . We are limiting staff and clients in the building, spacing out appointment times to avoid crossover of people in our space and allow for cleaning between visits. . . We ask that you leave additional visitors at home including children, if you require assistance to enter our space, please discuss with our administrative staff during your screening call. . . We ask that all individuals enter the building through the front doors and leave through the backdoors to limit contact with other people. . . We will continue to offer virtual care for all services via telehealth. . . . Looking forward to continuing to serve you either in-person or virtually. Stay tuned for more updates. . . . #reopen #clinicdoors #ottawaclinic #inpersoncare #virtualcare #virtualclinic #inpersonclinic #physiotherapy #pelvichealth #pelvicfloor #prenatal #postnatal #pregnancy #womenshealth #menshealth #personaltraining #clinicalexercise #nutrition #naturopathicmedicine #bloomhealthottawa See more

Chair Movement On Monday I posted about posture and how micro-movements and change in posture throughout your day may be beneficial. I also challenged you to try to move every 15 minutes. Here is a quick way you can add some movement without getting up from your desk. ... These are multi-planer movements because they occur in a few different directions (forward/backward, side-to-side and rotational). Move in the range that feels good for your body. How else are you adding movement to your day? Stay Healthy! #movement #posture #changepositions #frequentmovement #micromovement #dynamic #justmove #activity #staymoving #stayactive #physiotherapy #lisaflandersphysiotherapist

Posture Look at the photos and tell me which is the most ideal...... What if the actual position we sit in is not what matters and what does matter is that we change positions frequently throughout the day? ... With more time in my day, Ive been reading more research and came across a small study on back pain and office workers. Findings showed those who experienced low back pain or discomfort exhibited more static posture for longer periods with minimal micro-movements throughout their day. Whatever posture you sit in, Im going to challenge you to move or change up your position throughout your day. Set an alarm in your phone for every 15 minute and try to stand up or just shift how youre sitting. Maybe focusing less on the actual posture and more on movement is key. Food for thought! Stay healthy! #posture #deskwork #officeworker #sitting #sittingposture #standingposture #move #movement #activity #movemore #beactive #physiotherapy #ergonomics #workfromhome #ottawaphysio #lisaflandersphysiotherapist

Home Office Movements I had the fortunate opportunity to speak with a group (via zoom) about how you can get a bit more active throughout your day. This is an example of a quick circuit we discussed that requires little more than an office chair. ... 5 chair stands followed by 5 chair push ups. Repeat circuit 5-10 times. This is something that can be completed on a coffee break. Consistency counts! Stay Healthy! #circuits #movement #deskjockey #activity #wellness #health #squats #pushups #armday #legday #keepmoving #consistency #physiotherapy #lisaflandersphysiotherapist

Check out our Office Manager, Emis video on how to set up your home space for a virtual physiotherapy appointment.

How to do a pull up (or start working toward them). Pull ups were my nemesis for a LONG TIME. I had a goal to get ONE before I turned 30 (I wont mention how long ago that was). I didnt reach that goal, yet I persisted and about a year later was finally able to do one. Many years later and I still like to work on them weekly, just my own personal challenge. On a good day with proper warm up, I can do 4, on a day like today with lots of reshooting, I struggled with 2. Thats ...okay and Ill continue working (new goal is 10 in a row). Pull ups are also a core exercise along with upper body. 1 regular pull ups 2pull up negatives: jump or step up over the bar, slowly lower down for a count of 5-10 3scapular pull ups: this works on scapular stability. Hang on to the bar and completely relax your shoulders, then create movement by bringing your scapula (shoulder blades) down and together 4banded pull ups: this a great way to practice the movement and work within your available strength (as they get easier, use a lighter band) breathe play with grip (underhand, overhand and neutral) Tag me in your pull up videos! . #girlswholift #pullups #strongereveryday #strength #crossfit #weightlifting #gymphysio #womenshealth #physiotherapy #pelvicfloor #functionalfitness #privatestudio #corehealth #corestrength #upperbody #lisaflandersphysiotherapist

Single Leg Squats These movements are my nemesis but feel like such a good strength workout with no weights required (I couldnt imagine adding dumbbells and doing these). Sometimes its good to work on the things we dont like and try doing movements in new ways. ... Here is a variation of single leg squats with minimal equipment required. 1Single Leg Sit-to-Stands: you can make these more challenging my lowering the height you are moving down toward. If youre new to single leg squats, start with small sets. Dont forget to breathe! Stay Healthy! My little skeleton friend says hello to you all! #squats #singleleg #balance #coordination #glutes #posteriorchain #legday #practicemakesprogress #physio #hamstrings #pelvichealth #pelvicfloor #ottawaphysio #crossfit #pistols #lisaflandersphysiotherapy

Blue Light Blocking Glasses Im sure many of you, like me, have found yourself with a large shift upward in screen time over the last several weeks. I have always felt grateful that my profession is an active one with movement and human interaction and minimal screen time. ... That has all changed....... We have converted our clinical practice for all services to virtual care. We use Zoom for Healthcare to see our clients now. This means I have increased my daily screen time from 2 hours to over 9 hours daily. On top of also having regular video chats with friends and family and perusing my phone and watching TV, I feel like Im on a screen all day, everyday. I was exhausted, more than when my job has been purely physical and interacting with people in person. My sleep has also been suffering, I cannot shut my brain off at night. I bought these blue light blocking glasses last December on a recommendation from my Naturopathic Doctor @sarahvadeboncoeur to wear in the evening when I was doing computer work or watching TV and used them semi-regularly. Over the weekend I have been wearing them for all screen time and my sleep is improving. These are non-prescription and cost around $20 online last year. If youre finding yourself on your screens more and finding challenges with sleep, look into how these might benefit you. Stay Healthy! #bluelight #screentime #computerwork #workffromhome #stayhome #virtualcare #virtualclinic #physiotherapy #lisaflandersphysiotherapist

More Hinging: Romanian Deadlifts . . . Romanian Deadlifts or RDLs are another example of an exercise that focuses on the hip hinge. This differs fro the Good Morning as the weight is lower down. This is variation 3 with a paint can. ... . . . 1Barbell RDL: start light and build to tolerance . . 2Kettlebell RDL . . 3Paint Can RDL: I think Ill keep paint cans in my toolbox of weights . . Happy Hinging and Stay Healthy! . . . #hiphinge #rdl #romaniandeadlift #deadlift #kettlebell #paintcan #womenwholift #glutes #hamstrings #lifting #stong #strength #physiotherapy #pelvicfloor #ottawaphysio #lisaflandersphysiotherapist See more

Good Mornings for Hip Hinging Yesterday I posted a video about using the hip hinge to squat or deadlift. Today I thought I would post a few exercises for you to practice your hip hinges. This is variation 3 using a dowel (or hockey stick, broom handle etc). Ill post the other variations above. Good Mornings (or Good Morning Sunshines as my workout partner Mirjam calls them) are a hinge exercise where the weight is focused higher up. ... There are A LOT of different ways we can do these and starting with option 3 or 4 is a good way to start if youre new to this exercise or if you dont have access to much equipment. 1Barbell Good Mornings: start light and build to tolerance, you should feel this in your glutes and hamstrings, not your back. 2Banded Good Mornings: this can put tension on the neck so might not work for everyone. 3Hockey Stick or Dowel Good Mornings: great for first timers. 4Prisoner Good Mornings: great for beginners and those without equipment. If you want more info about the hip hinge, check out my IGTV video. . Dont mind my quarantine hair....its getting out of control. . Let me know how they go and stay healthy! #goodmorning #hiphinge #deadlift #squat #glutes #hamstrings #exercise #exercisevariations #lifting #womenwholift #strength #movement #physiotherapy #ottawaphysio #barbell #resistance #noweights #noproblem #lisaflandersphysiotherapist

Hip Hinging for Lifting I found when I started to deadlift and squat, learning to hip hinge helped me engage my glutes better (and ultimately made me stronger). This can be applied to anything you want to lift. Check out my video below, try it and let me know how it goes. ... Stay healthy!

Spinal Mobility Modifications Spinal mobility is essential to be able to engage in activities of daily living (ADLs in healthcare terms). Cat/cow is one way I start patients with basic spinal movement. . Keys to this exercise is to breathe (I like to inhale when I look up and exhale as I look down) and move in the range that feels right for your body (meaning pain-free range). .... 1Modified Cat/Cow: this is great for anyone who does not tolerate being on their knees or someone with wrist pain (because less body weight applied). . I am not a yogi but like to hop in on a class from time to time. If youre looking for online Yoga Classes, check out @littlelotusyoga @pureyogaottawa for some options. Stay Healthy! #catcow #thorax #thoracicmobility #flexion #extension #spinalmobility #spinalmovement #breath #breathe #inhale #exhale #adls #yoga #physiotherapy #ottawaphysio #pelvicfloor #pelvichealth #ottawapelvicfloor #diaphragm #core #lisaflandersphysiotherapist

Telehealth & Tele-rehabilitation As we attempt to provide care in a unique and safe way, in the form of telehealth (tele-rehabilitation in physiotherapy terms...), there can be a sense of loss or comparison against what we are used to. While manual and in person clinical tests do help to confirm diagnoses and inform our treatment plan, they may not be necessary to get a good understanding of your current health situation, to make an informed diagnosis, nor to provide appropriate and effective treatment options. There are numerous other factors that we take into account while providing care, many of which you are likely not aware of during your appointment; YOUR STORY OBSERVATION YOUR PELVIS BONE IS CONNECTED TO......YOUR ENTIRE BODY POSTURES and PRESSURES LIFESTYLE FACTORS KNOWLEDGE TRANSFER & LIFE HACKS CONNECTION, MOTIVATION, SUCCESS Tele-rehabilitation, while limited in the manual, hands-on care Physiotherapy is well known for, there are many other tools and ways in which we can assess and treat with good effect and patient outcome; and are already using during in person visits. To learn more, click visit our website to see our latest blog #telehealth #telemedicine #telerehab #virtualcare #virtualphysio #virtualhealthcare #onlinecare #physiotherapy #womenshealth #pregnancy #prenatal #postnatal #pelvicfloor #pelvicphysio #ottawaphysio #ottawapelvicfloor #deepcore #prolapse #diastasis #bloomhealthottawa

Paint Can Deadlift . . . On this weeks episode of No Weight, No Problem Im demonstrating some different items we can use for Deadlifts. Deadlifts are a great posterior chain exercise and the glutes are an antagonist to the pelvic floor (meaning when they activate, the pelvic floor relaxes). ... . . Paint Can Deadlift: my new favorite weight modification! . . Hinge at the Hips . . Keep Back Flat . . Breathe: my cue for patients at the clinic is Exhale with Effort . . . Stay Healthy! . . . #deadlifts #legday #glutes #hiphinge #posteriorchain #pelvicfloor #antagonist #agonist #hamstrings #gluteday #pelvichealth #physiotherapy #ottawaphysio #lisaflandersphysiotherapist See more

Paint Can Overhead Press I love unilateral (single sided) overhead presses as they require unilateral core stability as well. Someone (I cant remember who) gave me this great idea yesterday to use a paint can as a weight and it got me thinking how much a paint can resembles a kettlebell. . 1Paint Can Overhead Press: wrap a cloth around the handle for better grip... Keep you body upright and try to limit torso movement Stay Healthy! #armday #unilateral #presses #shoulders #shoulderpress #core #corestrength #corestability #coretraining #physiotherapy #lisaflandersphysiotherapist #ottawaphysio #keepmoving #stayactive #stayhealthy #stayhome

Medical Gloves: How and When to Use Them! A quick video on medical gloves, when to use them and how to put them on and take them off (and dispose of them) properly. Anything you touch with a glove can be transferred to another surface like your face or your phone. Dont touch you face or your phone while you have gloves on! .... Wash you hands between glove use and between environments (like the grocery store or car). I dont think gloves are necessary, just wash your hands! #gloves #medicalgloves #washyourhands #handhygiene #donttouchyourface #donttouchyourphone #covid19 #stayhome #lisaflandersphysiotherapist

We have some exciting new online options coming!

Modified Pull-Ups . . . Here is a great way to modify your pull ups using items around the house! Im using an old broom handle I found in the shed from the previous owners but a hockey stick or other solid item would work!... . . . There are so many ways to modify pull ups while still working on your strength. Let me know what youre doing to stay active! . . . Stay Healthy! . . . #pullups #rows #pullday #thoraxstrength #homeworkouts #stayactive #homegym #strength #pull #physiotherapy #noweights #noproblem #health #wellness #lisaflandersphysiotherapist See more

Kettlebell Modifications A great recommendation from my friend and workout buddy Sue Perron. No Kettlebell? No problem!! Here Im using a bucket, this one is half full of powdered laundry detergent but any weighted bucket (with lid) or item with handles will work!... How are you staying active and modifying your workouts? Send me a PM and let me know your great ideas! Stay healthy! #homeexercise #modify #homefitness #healthwellness #homeworkout #kettlebell #kbs #girlswholift #adapt #becreative #stayactive #stayhealthy #socialdistancing #nogym #noweights #noproblem #physiotherapy #glutetraining #posteriorchain #lisaflandersphysiotherapist

Love these principles.

Great info about masks, and wash your hands before putting them on and taking them off.