Resilience Physiotherapy
738 Spadina Ave, Suite 200 M5S 2J8 Toronto, ON, Canada

Last week we experienced the beginning of the joys of cold and flu season during Covid when some family members came down with a cold. I cancelled the last half of my week & this guy missed his first few days of school. After a 5 hour wait in line for Covid tests, then 3 days of waiting for results, we got the good news that our results were negative. Seriously, @fordnationdougford these wait times need to improve and there needs to be designated lines for people with childre...n if you actually want people to go & get tested! Rant aside, this little guy jumped with excitement all the way to school this morning. I was so proud of the way he marched right in, eager to meet his new friends! It made me tear up and wonder, how is my baby already in school?! Anyways brace yourselves parents, this fall & winter is going to be a wild ride! #coviddiaries #justthebeginning #proudmama #firstdayofschool #timeflies #excited #allthefeels See more

When your almost 4 year old leads you around the trails at the bike park cheering you on and telling you to be brave, you just have to smile and think, we must be doing something right ! #bravekids #raisethemkind #activekids #bikelife #futurebmxpro #getoutside #activelifestyle #funwithkids #resiliencephysio

I told you I was going to give you a balance workout you could do while watching the Raps this weekend! Grab your beverage of choice, a throw pillow, some Will Smith and you’re all set. Disclaimer: I will not be held responsible for any spills that occur as a result of this post . #resiliencephysio #balance #proprioception #core #stability #retrain #momboss #balancework #proprioception #homeworkout #gorapsgo #physiolife #thesix #fitmomsofig #momstrong #manualtherapy #dryneedling #fcampt

Balance is a skill that kids are constantly working on. Since May, this surfer dude has learned to ride a bike, to rollerblade (still working on this one) and most recently got quite comfortable jumping on and off a SUP by himself! As adults, we take balance for granted and don’t tend to work on it as much as we should! Various injuries from head to toe can effect our proprioception which is a fancy word for our sense of equilibrium & balance. The thing is as we recover from injury, we are in a balance deficit until we retrain it! As we age, these deficits start to become more apparent and can put us at risk for falls. Stay tuned for tomorrow’s #hiphopphysio for some ways you can retrain balance in your living room, while you’re watching the Raps crush the Celtics this weekend!!

I started drafting this post last week about techniques to work on the shelf that can form above a cesarean scar, but over the week it evolved and somehow became a post about body neutrality! A positive body image is something that I’ve struggled with my whole life mainly regarding the weight that I carry in my midsection. Since having my kids, I find that my system is very sensitive to foods like dairy, gluten, beans, chickpeas etc and when I do eat any of the above mentione...d foods, I just feel and look super bloated. In addition, my Caesarean scar is a lot more pronounced the second time around and I can’t seem to get rid of the shelf above it. It seems to be a combo of fluid, scar tissue, fascial restrictions and it highlights my abdominal fat. At times it’s visible (along with my varicose veins) when I’m wearing skinny jeans or a bathing suit and I’ve actually become a bit self-conscious about it. I have days where I really dislike the way my body looks but then I also have days (honestly within the same week!) where I feel great and incredibly confident in the way I look. Since having kids, I’ve really tried to work on my own hang ups with my body because the last thing I want to do is pass along my baggage to them! I make a conscious effort to never make negative comments about my body around them, I try not to diet and I strive to eat a balanced variety of whole foods, dark chocolate and wine (it’s grapes right?) included . I was recently introduced to the concept of body neutrality which really resonated with me. Swipe to see the original post from @bebadass.in but it’s essentially recognizing that you may not always love your body, but you should respect it and try not to dwell on your negative or positive thoughts around it. The reason it took me so long to write this post is because I’m actually embarrassed that I even have these negative thoughts. However, since I’m a work in progress, I decided to share in the hopes that some of you can relate. I need to give a huge thanks to @sandpipersswim for recently helping me find a new swimsuit that makes me feel trendy, beautiful and confident that I won’t fall out of it when chasing after my kids ! See more

Hold up, hey...it’s Friday!! This weeks #hiphopphysio combines some neck and upper back strengthening. In all three positions I’m bringing my head into a neutral position, then gently squeezing my shoulder blades together (not hiking or depressing them) before floating up into a bit of mid back extension. point: You only want to rise up to the point where you feel your upper and mid back firing and NOT your low back. This is an awesome move to strengthen & counteract our slouchy pandemic posture! Try it and let me know what you think!

I received the nicest complement from a patient the other day who I’ve treated over the past few years. He told me that he has always appreciated how genuine I am. For those who know me, I am a girl who wears her heart on her sleeve and what you see is what you get. It got me thinking about the term therapeutic alliance which has received a lot of buzz over the past few years. A strong therapeutic alliance is incredibly important when treating patients and is arguably one o...f the most important variables in predicting a positive outcome for treatment. There are many papers and courses that focus on building this alliance, but I really don’t think it’s that complicated. In my humble opinion it boils down to being genuine. Truly listen to your patients and not only when they’re talking about their injury or pain. Take note when they talk about the new puppy they just brought home or the cottage they’re going to next weekend then ask them about it at their next visit. What are the names and ages of their kids if they have any? Notice that new haircut or tattoo and compliment them on it. Be genuine. It’s all these little things that help build trust between the practitioner and patient. As patients feel more comfortable with you, they tend to open up about both the positive & negative things happening in their lives. All of sudden you have a much deeper understanding of the psycho social factors that are influencing their pain and can process that information accordingly. There are many factors that set a clinician apart from others, but in my mind the ability to truly connect with patients is the most important factor, especially in these unprecedented times. Anyways that’s my food for thought the weekend, let me know what you think! See more

Ready to jump your way into the weekend?? I’m kicking it old school this week and bustin’ out my skipping rope! Skipping and gentle plyometrics are an awesome way to introduce impact exercise to your system especially if you land softly. I clearly need to keep up my glute work though, as you can see how hard I’m working to prevent my knee from collapsing inwards on the single leg jumps! Happy jumping friends!

Ok ok, so I didn’t drop this first thing this morning like I said I would...better late then never right?! This week I wanted to show you a few dead bug variations to step things up a notch & fire up your core. I’m not breathing as much as I should be during the middle of this sequence so do as I say not as I do! Remember to use your exhale to support your movement...blow before you go . Before you try all this fancy footwork, you need to master maintaining a neutral spi...ne as you raise both legs into table top. You’ve mastered the basic move when you don’t flare your ribs upwards, arch your back or allow your midsection to dome in this position! 1 push your hand into the opposite leg while lowering the other pair of alternate limbs towards the ground and back up. 2 place your hands under your head then raise your head and upper back slightly off the mat. Do NOT pull on your neck. Maintain this slightly flexed position as you tap one leg down and back up. 3 Start in the same slightly flexed position with your upper body, then move both legs slightly out then back in. : DO NOT perform these movements if they are causing stress or strain in your low back. Remember to master the original dead bug move before rocking out to DMX . Happy weekend peeps ! See more

As requested by my two fans , I’m going to commit to dropping #hiphopphysio every Friday morning so that you can laugh at my newest dance routine and maybe even try it out to end off your week! This week we’re taking things to the barre with a little @barreworksto inspired flow! I used a pair of light dumbbells to challenge my obliques and arms. 1 sumo squat with side bend **try not to pop out your rib cage and extend through your mid back. 2 a lunge with some fancy arm circles transitioning me side to side Have fun and enjoy the weekend peeps!

Guys! Guess who’s back in clinic as of today?! I am officially back in business at 738 Spadina Ave, ready and waiting for you in all my PPE ! I am so excited to be back treating all of you lovely folks, but I’d be lying if I didn’t tell you that I was nervous and sad to leave my babies. Covid has obviously had its ups and downs for everyone, but spending 24/7 of the last 5 months with my Quaranteam (pictured above) has created such an amazing bond between us. Even though I... admittedly threatened to go lick the shelves at Shoppers Drugmart in April in an attempt to catch Covid so that I could quarantine by myself for 14 days , we found our groove and made memories that I will cherish for a lifetime. Change is always tough, but thank goodness I LOVE what I do! As of today I will be offering both online and virtual appointments, so you can book online to snag your spot. Anyways, it’s time to go dust off or should I say go sanitize the old hands and get back to work! I’m here if you need me!! See more

Put your hand up if you can’t help but move it when DMX comes on?! Add these moves to your strength training routine to elevate that heart rate and bust a move! 1 cross your elbow to your opposite knee as you raise it to hip height for a little oblique action 2 hinge from the hips and keep your chest slightly elevated for these sumo squat jumps to fire up glutes and adductors. Remember to land softly! Today’s #hiphopphysio is dedicated to the Thunderheads...you know who you are !

This little ray of sunshine came into our lives one year ago today! She’s got a smile that lights up a room, a spunky demeanour that will make anyone laugh and although she is incredibly laid back, she has no issue articulating what she wants (I wonder where she gets that from )! She adores her brother and her stuffies, she’s almost walking, she climbs anything she can and she’s just the sweetest little lady in the whole wide world. Miss B, we love you to the moon and ba...ck and the world is better place with you in it! Happy birthday Blythe !! #blythekennedy #thisisone #firstbirthday #inlove #sweetgirl #happybirthday See more

Summertime magic . I am so thankful to have spent a few days at one of my favourite places on earth and to have been reunited with some of my favourite people. I’m soaking in every moment of my last month of maternity leave and will be officially re-opening the doors of Resilience Physiotherapy on August 4th! Stay tuned for more details in the next few weeks. cred: @littlegoldhawk #summertimemagic #sweetsummertime #takemehome #thefarm #countrygirl #myheartisfull #mypeople #lastmonthofmaternityleave

Oh Canada, our home and native land... I am beyond proud to call myself Canadian ! I love this land and hope that this year sparks positive change on so many levels for our country and it’s future. #home #happycanadaday #createchange #dobetterbebetter #truenorth #wethenorth #nofilter #strongandfree

She was the singer in the band and he was the guy at the dance who stole her heart . 40 years, 2 daughters, 2 son in laws & 4 grandkids later, they are still going strong! Over the years my mom & dad taught me what true love and a real partnership looks like. They love each other fiercely and ground each other in different ways. They accept each others strengths & weaknesses. They’ve built a beautiful life together surrounded by amazing friends and family, so cheers to celebrating many more decades together...Happy Anniversary Mark & @cheryldlittlejohn !

For all my Pilates lovers out there...no reformer? No problem! Since Covid hit, I have been joining @studiolagree each week for a few of their IG live classes they have offering and have loved how they transform gliders or socks on the floor into the megaformer! Join me for a lil’ preview of the remix to feel a nice little core burn ! Be sure to blow before you go, stay active between your shoulder blades and keep your pelvis level throughout the sequence. You can slide on...e foot in at a time towards your chest or up to your elbow and then can do the same thing but with both legs at the same time. Stop and reset if you feel doming through your midsection. This is a fairly advanced core move so make sure you’ve mastered bear (hovering knees off the floor in four point) and a full plank without abdominal doming before trying this! Now it’s (almost) the freaking weekend baby - go have some fun!! #hiphopphysio See more

#blackouttuesday

#Repost from last year when it was the pregnant version of #hiphopphysio ! I forgot this one in my IGTV post today and it’s one of my favs! @resiliencephysio Where are my peeps with stiff upper/mid backs?? I want you to pretend your body is a corkscrew and that you have an imaginary pole running through your body that you are spinning around. You don’t have to use a roller for this, but I find it helps to make the movement smoother and helps the body to track properly.... Start by turning your head and neck then try and envision each vertebrae rotating on each other until you reach the end of your movement. Then return to neutral in the same fashion, but from the bottom up. Try to roll out with Luda today & I promise you won’t regret it. Happy Friday ! #hiphopphysio #thoracicmobility #mobility #stiffback #thoracicspine #rollitout #pilates #threadtheneedle #fitspo #fitmomsofinsta #resiliencephysio #physiolife #physiotherapy #toronto #thesix #momboss #physicaltherapy #torontophysiotherapy See more

Been sitting a lot lately?? Covid has us spending the day in all kinds of wonky postures that we’re not used to. Here are a few things you can try at home to get your mid back moving if it’s been stiff and sore lately! #thoracicspine #thoracicmobility #physiotips #homeexercises #homerehab #mobility #stiffness #resiliencephysio #orthopaedicphysio

Alright @pulsephysioptbo I couldn’t do your version of the #zbronChallenge and I’m embarrassed to say I don’t know my way around #tiktok, but I pulled off @physio_sam ‘s fancy version . #getlow #zbronchallenge #mondaymobility #relaxin #flexibilitychallenge

Guess who’s back?? Back again?? Shannon’s back, tell a friend... That’s right folks, starting tonight I am offering virtual physiotherapy sessions and I am pumped (in case you couldn’t tell)! I received so many responses from the email I sent to my patients yesterday announcing my return and it gave me all the feels . I LOVE my job. I love helping people overcome pain, restore function and move their bodies however they want them to! I get so energized when I work with pat...ients, so look out world, this bubbly extrovert is back in her element! I chose these slider lunge variations for this weeks #hiphopphysio because I love a good glute burn and these can easily be done from home. All you need is a wood or tile floor and socks or a tea towel for a makeshift slider. Keep your back leg straight for all three variations and keep your front knee aligned with your hip (don’t let your knee collapse inwards): 1 slide your back leg directly behind you as you bend you front knee to 90 degrees 2 slide your back leg on a diagonal behind you as you bend your front knee to 90 degrees **keep your hips level ** 3 slide your back leg out to the side as you bend your knee to 90 degrees Try 3x10/side of each variation for buns of steel ! Sidenote: for those of you who emailed yesterday begging for IMS, don’t worry I will let you know the minute I can stab you with needles again . DM me with any questions you may have about virtual rehab! See more

This woman shaped me into the woman and mother I am today and for that I am eternally grateful. When I catch myself sounding exactly like @cheryldlittlejohn I smile and think, damn, I must be doing something right . Mom, I miss you and everyone at home so much! I cannot wait until ‘the yucky virus’ as Austin calls it, goes away so we can come down for a huge farm visit and lots of hugs! Also on that note, I’d be fine with leaving them with you for a few days so you can get ...all the private quality time you need . Happy Mother’s Day! This past year I had the honour of becoming a mama for the second time! As much as these two little monkeys drive me crazy at times, they bring me so much joy & I love them more then life itself! #happymothersday #love #blessed #igotitfrommymama #resiliencephysio See more

Hey guys! I just had a lovely chat with Dara from Belly Bootcamp all about my experience with varicose veins in pregnancy. If this applies to you and you're interested to learn more, check it out below!

Words cannot describe how insanely proud I am of this kid!! He started on a balance bike about 5 weeks ago and kept begging me for a bike with pedals. Our neighbours lent us their sons old bike and after a week of trial and error (and fierce determination), he’s off to the races...no training wheels necessary! When he fell off today, he looked up at me and said Do you know what you do when you fall down? You get back up and try again!’ There’s your Monday motivation from t...his wise little man! #getoutside #determination #bikelife #twowheels #activekids #proudmom #biking #motivationmonday #getbackup See more

Do you have tension in your mid-low back? Do you ever get some pain referral into your sacroiliac joint and/or groin? Reduced mobility in an area called the thoracolumbar (TL) junction MAY be to blame. Many people hinge through this spot with everyday movements and it can get beat up, stuck & sore. Check out this video for 5 of my go-to home exercises that I use when I’m a little stuck in this area! #thoracolumbar #backpainrelief #fixation #thoracicmobility #lumbarspine #homerehab #homeexercises #backpain #tension #tensionrelief #mobility #deepbreathing #breathe #diaphragm #diaphragmaticbreathing #tljunction #tljunction #resiliencephysio

This little ray of is 9 months old and has been pretty busy over the past month. She got her first two teeth, started waving, clapping and crawling! Is it just me or does anyone else find kids development so amazing?! She also started giving us this big toothy grin that will melt anyone’s heart and put a smile on your face. We love this gentle soul so much and needless to say, quarantine’s not getting her down! #motordevelopment #babies #babiesofinstagram #blythekennedy #littlemisssunshine #9months

Mother Earth, you are majestic and beautiful. After decades of begging us to stop the destruction, you had to take matters into your own hands to grind everything to a halt. It is my hope that the world will finally stop taking you for granted and that we will change our ways to allow you to heal. Let’s make sure that something positive comes out of this pandemic! #earthday #reevaluate #changeourways #motherearth #makeachange #takeaction #savetheearth

‘I do my hair toss, check my nails, baby how you feelin’?? Feelin’ good as hell!’ Last week I joined a bada** group of women in healthcare to take the Ready, Set, Reset course lead by the amazing @pressplayphysio . This group couldn’t have come at a better time for me as I begin to pivot from mat leave mode to business mode in the next few months! This week the group challenge was to shift our energy to start off our week. A teething baby that seriously hindered sleep... on Sunday night left me too exhausted to shift my energy yesterday. So I got up this morning, curled my hair after my shower vs throwing it up in a messy bun and put on jeans for the first time in weeks! When I came downstairs my 3.5 year old said ‘wow Mommy, you look pretty’ and it made my day! What an amazing reminder that we are in charge of our mood and energy and that a little effort goes a long way! #reset #energy #goodvibes #goodmood #energyshift #takecharge #feelinggoodashell #resiliencephysio See more

Some 1st Rib Treatment for you!

Today’s #hiphopphysio is brought to you by two napping kids that napped long enough to let mama get a full workout in AND record this. Guys, I feel like I’m winning at life today ! Many of you are working from home on laptops, so I thought I’d give you a little mini band sequence that you can do right from your chair. This will fire up your posterior shoulders and help with that funky posture. Sidenote: can you tell which side I’ve been using to haul my 20 lbs kettle bell... (aka Blythe) around?? Can we say #imbalance ...yikes, better get on that ! 1 chin tuck - make a subtle double chin 2 external rotation - centre shoulders, bend elbows to 90 degrees and pull band outwards ***try and make both sides even! 3 maintain tension outwards on the band and lift up until you start to lose your posture (ribs flare up, shoulders hike) **don’t cheat & let your elbows drift out to the side 4 maintain outward tension on the band and lift arms up as you squat down Final reminder...get off your and change up your position throughout the day. If you do the first three exercises against the wall, it will give you better postural feedback. Happy wait, what day is it?! See more

This was the best COVID-19 challenge I’ve received so far from @littlegoldhawk and @cheryldlittlejohn . I’ve been feeling pretty down about things today, and music seemed like the best way to lift my spirits. We’ll find the other side of that rainbow soon enough...

What you see here plus a hybrid bike on a trainer is what my home gym looks like. It’s honestly amazing how killer of a workout you can get with very little equipment and body weight training! My #mentalhealth has been taking a beating lately and exercise has been my outlet/way to release what isn’t serving me, now more then ever. If I can’t fit it in throughout the day, I head down to my basement the minute the kids go to bed and get my sweat on...it’s like a form of medit...ation for me. Now most nights this is followed by a tall glass of wine and a FaceTime with one of my favs which is equally as good for the soul! Remember that #exerciseismedicine for all of us, including our children! Have a dance party, try kids yoga, go for a scooter/bike ride, kick and throw a ball around! I worry about the effect this is having on my 3.5 year old. Although he’s been such a champ, it breaks my heart because I know he’s confused, frustrated, sad and anxious about the current state of affairs (aren’t we all?!). So moral of the story, #movementismedicine so stop watching the news and get your heart rate up daily! Bonus points if you get outside because the change of scenery is literally a breath of fresh air. I’ve tagged a few of my favs that I’ve been virtually sweating it out with over the past few weeks! See more

Two days ago @justinpjtrudeau called on the public to #plankthecurve and this is my version (while I do my part & stay home)! I think my song choice is spot on considering the circumstances . I’m at the point in my postpartum recovery where I feel like my core is strong enough to support me in a plank. Notice how I exhale and engage my core just before raising my knees at the very beginning. I am breathing throughout the movement and trying to prevent any doming in my abd...omen. The knee hover is a great place to start if you’re just beginning to work on plank and trying to work on proper core engagement with load. Progress to walking out to a full plank then have some fun! I personally find it boring AF to hold a plank for minutes on end so here are some ideas to help you move around! Try and keep your pelvis/trunk as stable as possible throughout with both hip bones pointing straight down. Hey @adelaidewestphysio I finally got to your song request ! So in the spirit of having a little fun during this crazy time, I’m giving you a little challenge. Tag me in a post and show me your version of #plankthecurve (from home) and bonus points if you use the song! See more

COVID-19 social distancing essentials: coffee, wine and...cookies! We threw on some Motown this afternoon and baked PB Oatmeal chocolate chip cookies by @ambitiouskitchen and they were UNREAL! Mix dry ingredients in one bowl: 3/4 cup rolled oats 1/2 tsp baking soda 2/3 cup chocolate chips... Mix wet ingredients in another bowl: 1 cup of peanut butter 1/3 cup packed brown sugar (recipe called for 2/3 but we halved it) 1 tsp vanilla extract 2 large eggs Combine both mixtures then roll into balls and flatten slightly on a cookie sheet. Bake for 9-12 minutes @ 350 degrees and let them cool a smidge before devouring! You’re welcome in advance ! #socialdistancingessentials #socialdistancing #bakingwithkids #motown #chocolatechipcookies #cookies #resiliencephysio See more

Strong is the new pretty in every sense of the word...don’t ever forget that baby girl! ‘If my strength intimidates you, I hope you realize that’s a weakness of yours.’ ~ Unknown #internationalwomensday #stronglikemom #raisingstronggirls #girlpower #eachforequal #strongisthenewpretty #motherhoodunplugged #resiliencephysio #iwd2020

Just a friendly reminder that no matter what goal you’re working towards (personal, parenting, business, injury rehab), if you’re putting in the work and giving it your all, it WILL happen. Trust the process and remember it’s a marathon not a sprint. #motivationmonday #injuryrehab #goals #youwillgetthere #workhard #resiliencephysio #torontophysio