Manni Wong, Registered Physiotherapist
25 Scarsdale Rd, Unit 3 M3B 2R2 Toronto, ON, Canada

#ReadyMoves: ANKLE DORISFLEXION ----- READY: > 10 cm knees past toes ----- Our ability to bring our knee past our toes on the ground (ankle dorsiflexion) tremendously affects how we move upright. If ankle dorsiflexion is limited, compensations will occur elsewhere in the leg to make up for the limitation.... ----- THE READY MOVE: Without shoes, place toe on a 10 cm marking and stick at the 0 cm marking (can use a wall instead of a stick). Bend knee over 2nd toe to touch knee to the stick/wall. If you can touch your knee comfortably without lifting your heel collapsing your arch turning your hips tracking your knee offline Then repeat on other side. If both side is at least 10 cm and equal on both sides, then your ankle dorsiflexion is Ready! ----- HOW-TO TIPS: If you feel tightness in the calf, try stretching your gastrocnemius or soleus muscle If you feel tightness in front of the ankle, you may need ankle joint mobilizations If you collapse your arch, you may need intrinsic foot muscle strengthening Previous ankle injuries may affect your ability to do this move. Get assessed to see what you need to do to improve your dorsiflexion ----- WHY IS THIS IMPORTANT? Sufficient ankle dorsiflexion is necessary for pretty much any upright activity (ie. walking, squatting, running, etc). If you lack this ROM, you will compensate using other muscles and joints to achieve more dorsiflexion. Over time, this can cause compensation injuries (like bunions, tendinitis, plantar fasciitis, patellar femoral pain syndrome, etc) Good ankle mobility is important to load and unload weight on the leg properly. ----- There are stretches, mobilizations and exercises to help you be Ready for better ankle dorsiflexion. DM for some info! ----- Disclaimer: Try this within reason. If painful, get assessed by a healthcare professional. ----- #READYMOVES: Movements to get You Ready for Anything ----- #ReadyAnkle #AnkleReadyMoves #dorsiflexion #ankle #kneetowall #gastroc #soleus #physio #joint #muscle #arch #readyroomhealth See more

Glad our collection of Ready Move Challenges is helping #golfers out! . . Repost @pargolfmy ... Golf At Home with Genevieve Ling: @genevieveling #ReadyMoveChallenge . . #GolfAtHome #GenevieveLing #PTManni #Golf #ParGolf #ParGolfMY #golflife See more

Sometimes you just want to smash some things... . . For you #tennis players out there who wants a fun challenge: #callyourshot then smash on your shot. .... . #tennis #tennischallenge #smash #readyroom #ptmanni #tenniswillie #tennisathome #walltennis See more

Do you or your friends have questions about staying Physically Healthy during Quarantine? . Here to give you some answers on an #AMA session this Wed at 7pm. Hope to see you there! . .... DM for details! . . #health #fitness #physicalhealth #exercise #quarantine #flattenthecurve See more

Learn how to get a randomized workout with just a deck of cards! #deckofcards #workout #exercise #squat #pushup #situp #lunge #covid19 #stayhome #staysafe #flattenthecurve #plankthecurve

#ReadyMoveChallenge 360 Tabletop The Challenge: With a cup and large saucer on your back in quadriped (bear crawl) position, go in a 360 circle without dropping the cup or spilling water. . .... Harder version: Go back the other way before stopping . . This is a great way to see how well you can control your core stability! . . it and tag it #ReadyMoveChallenge @ReadyRoomHealth for a COMPLIMENTARY 30 MIN ONLINE PHYSIO SESSION* with @ptmanni at Ready Room Health + Performance. . . Tag your friends and challenge them! . . Try at own risk, use plastic cup if possible. . . #balance #core #stability #tabletop #360 #movement #ReadyRoomHealth #BeReadyForAnything #challenge #northyork #toronto Getting You Ready for Anything #Physio | #Massage | #Training | mytpi Golf Screen : 647 313-8996 |: 25 Scarsdale Rd, #Toronto, *limited to first 5 videos posted on either Instagram, Facebook or Twitter, one entry per person.

Got Neck Pains from #wfh? This Stretching Flow is for you! Start with pinned under butt Bring to shoulder to armpit to sky Repeat for 30secs with constant slight pull with other ... . . Should feel no sharp pains into the neck! . . Want to learn how to Work Healthy from Home? Watch our webinar on youtube here: bit.ly/RR_Work_Healthy_from_Home_Webinar . . Enjoy the stretch! . . #workfromhome #wfh #coronavirus #covid19 #stayhome #plankthecurve #flattenthecurve #physicaldistancing #rehab #northyork #ontario #canada #readyroomhealth #bereadyforanything Getting You Ready for Anything @readyroomhealth #Physio | #Massage | #Training | Golf Screen : 647 313-8996 |: 25 Scarsdale Rd, #Toronto, See more

Finding a way to work on them skills at home. Any guesses on how many total volleys? . . . And it definitely was the walls fault it ended... #not... . . #100volleychallenge #tennis #lovetennis #tenniswillie #volley #covid19 #stayinghome #stayhome #flattenthecurve #plankthecurve #toronto See more

Physical distancing due to #COVID19 got us challenging each other with the #pushupchallenge But... Are you doing push ups with the right form? Does it irritate your neck, shoulder or back?... Then watch this for 3 Essential Tips on How to Push Up Better! #OptimizeYourExercise for #EfficientEffectiveMovement so you can #BeReadyForAnything

Our Virtual Doors are Open @ReadyRoomHealth! During this global pandemic when #socialdistancing is a must, Ready Room is now ready to sup...port you from afar with Virtual Telehealth Appointments! . . See below for some details. DM us for full details! . . VIRTUAL TELEHEALTH APPOINTMENTS ARE GREAT FOR: * Acute pain flare-up guidance * Therapist guided active #exercise session * Home progression of treatment plan * Review of home exercises * Consultation on home/work set up for proper #ergonomics * Maintenance check-ins for exercise, activity and/or goal-setting recommendations and progressions * Consultations for those who live far away from Ready Room * Referral of family/friends for a Free Discovery Session online . . . #virtual #therapy #telehealth #thereforyou #pain #active #rehab #northyork #ontario #canada #readyroomhealth #bereadyforanything Getting You Ready for Anything #Physio | #Massage | #Training | Golf Screen : 647 313-8996 |: 25 Scarsdale Rd, #Toronto,

When I get unexpected schedule changes... You can expect me to explore challenging ways to move! . .... Our body and brains crave movement and challenge. So for optimal physical health and to be READY for anything (#onbrand), never stop exploring and challenging your movement! . . . #active #rehab #prehab #northyork #ontario #canada #ptmanni #readyroomhealth #bereadyforanything Getting You Ready for Anything #Physio | #Massage | #Training | Golf Screen : 647 313-8996 |: 25 Scarsdale Rd, #Toronto, See more

Gotta practice what you preach right? #Repost @juanperez.redcord #CHALLENGE Fitness Active @serch_meda EL TEAM DE REDCORD MÉXICO .... . . #Redcord #active #northyork #toronto #rehab #fitness #readyroomhealth #bereadyforanything Getting You Ready for Anything #Physio | #Massage | #Training | Golf Screen : 647 313-8996 |: 25 Scarsdale Rd, #Toronto, See more

Congrats to @lostintrafffic for successfully nailing the #ReadyMoveChallenge for a free Massage Appointment! . . We love clients who keep up the work in their rehab and recovery. Keep it up! Small steps done consistently leads to big improvements. .... . #Repost @lostintrafffic gettin’ in car crashes aint fun thankful for @readyroomhealth and the progressive #readymovechallenge milestones in bringing me back to life and support: @and.sometimes.i.bake . . . #movement #core #pain #active #rehab #northyork #ontario #canada #readyroomhealth #bereadyforanything Getting You Ready for Anything #Physio | #Massage | #Training | mytpi Golf Screen : 647 313-8996 |: 25 Scarsdale Rd, #Toronto, See more