Exercises
These exercises focus on different parts of the body where pain and stiffness are commonly found.
Each video demonstration is performed by a One to One physiotherapist or RMT. These exercises are safe and if done properly will result in pain relief and a greater fluidity of movement.
Feel free to subscribe to the One to One Wellness YouTube channel, as we continuously add helpful physio & massage demonstrations to help you heal at home.
What Is Osteopathy And How Can It Help Me?
Our Halifax Physiotherapy Clinic uses Osteopathy to address whole-body healthcare. Join us as we walk you through this technique of using the body's own natural ability to self heal.
Balance exercises in standing: One to One Wellness
Here are 5 standing balance exercises that can be done almost anywhere for almost any level. Practice these standing exercises frequently and daily to improve confidence with movement and prevent falls.
Toe foot dissociation Exercise
Physiotherapist Tyler Dillman demonstrates a simple exercise to help release tightness, tone, and discomfort in your foot due to lack of motion and control. Learning to dissociate your toes from your foot and ankle can improve mobility and release tension throughout the whole area.
Medial plantar nerve slider: neural mobilization technique
Physiotherapist Tyler Dillman describes this neural mobilization technique that may help to decrease heel pain associated with plantar fasciitis and other foot pain. Gentle, easy, and effective, this is a great exercise to improve mobility and circulation to the nerves that can get irritated and painful in the back of the calf and into the foot and heel.
Wall plank and push up exercise: One to One Wellness
Physiotherapist Keltie Cheney instructs proper form for a wall push or or wall plank exercise. Proper form is integral to be an effective strengthening exercise when doing a wall plank or push up. Key muscles are the abdominals, triceps, and pectoralis muscles.
Sit to stand exercise: One to One Wellness
Physiotherapist Keltie Cheney instructs a safe, balanced, and gentle sit to stand exercise that uses the quadriceps and glute muscles rather than the back muscles to go from a chair to standing. Using your leg muscles is less taxing on your back and gives you a sense of stability and strength through your lower body that is preferred when going a sitting position to standing.
Radial Nerve Slider and Glider: One to One Wellness
Nerve sliders and gliders are a great technique to reduce tension or numbness/tingling or pain in arms, forearms, wrists, fingers, and hands. Physiotherapist Keltie Cheney describes how to do this simple Radial Nerve slider and glider technique so you can safely perform a mobilization of your upper extremity's nervous tissue. Check out other exercises at One to One Wellness on Youtube or visit 121wellness.ca.
Median Nerve Slider and Glider sitting: One to One Wellness
Nerve sliders and gliders are a great technique to reduce tension or numbness/tingling or pain in arms, forearms, wrists, fingers, and hands. Physiotherapist Keltie Cheney describes how to do this simple Median Nerve slider and glider technique so you can safely perform a mobilization of your upper extremity's nervous tissue. Check out other exercises at One to One Wellness on Youtube or visit 121wellness.ca.
Nostril Breathing121: massage therapy tip from One to One Wellness
An easy way to decrease tension, increase deep breathing, strengthening the diaphragm, and releasing emotional stress is the alternating nostril breathing exercise. Tara Patriquin is a massage therapist based out of Halifax, NS at One to One Wellness.
Rolling Pin Massage 121
Massage therapist Tara Patriquin at One to One Wellness gives a great tip on how to use a rolling pin for a gentle general massage for the lower body. Try it out on quadriceps, hamstrings, gluteals, and calves.
Body Rolling Ball 121
A great tip by Massage Therapist Tara Patriquin to use a soft ball to massage tissues using a skill called "body rolling". It can help to gently massage your tissues, such as quadriceps, hamstrings, gluteals, calves, biceps, and triceps. There are many body rolling balls, such as Yamuna, to increase blood flow, release body tension, and soften muscles.
To stretch or not to stretch: a physiotherapist tip
People complain a lot about having "tight" hamstrings and that they have the sense that it would feel good to "stretch them out". You should just make sure, though, before you stretch out those hamstrings that is actual muscle tension and not neural tension (the nerves going down your leg) that can also give you a sense of tighness. Watch the the video to learn a quick way to know if it is muscle that is tight, that will respond to stretch, or nerve tissue causing the tension, which will not like to be stretched.
Perfect sitting posture: a physiotherapy tip
Do you ever wonder what the perfect sitting posture is? Well, it's your next posture! Physiotherapist Keltie Cheney suggests that you whether perfectly straight back or a little bit slumped and relaxed, and everything in between is what is going to keep your back healthy. Your body wants to be in motion and changing positions, so move your back in a different way every 10-15 minutes and it will help release that build up of tension in your spine.
Computer claw: a physiotherapy tip
A great physiotherapy tip to help relieve tension or numbness, coldness, pins and needles, or pain in your forearms. Making a fist is a common resting place for your hands but it can lead to forarm tension that frequently builds up over time using computers, mobile devices, or even through stress. That forarm tension can cause problems like carpal tunnel sydnrome, numbness/coldness in fingers, stiff wrists, and many more.
Look Up: a physiotherapy tip
Great physiotherapy tip about keeping your neck healthy or preventing neck pain. It's easy to get busy during your day and forget an important movement that the neck needs to stay mobile and comfortable. Try to remember to look up!
Don't Let your Teeth touch: a physiotherapy tip
A great physiotherapy tip: don't let your teeth touch when you aren't eating! When at rest, check frequently if your bottom teeth are in contact with your upper teeth. If you aren't chewing food or gum then there should be space between the rows. Relax your jaw if they are touching and that will help release the tension around your jaw.
Persistent Pain by Keltie Cheney and Tyler Dillman
One to One Wellness believes that people need to understand their pain if you are going to help them to get rid of it. This is a 45 minute presentation with quick facts and analgies to help you to get a better understanding of persistent pain and encourage you to take the next steps on your road to recovery. Presented by physiotherapists Keltie Cheney and Tyler Dillman.
One to One Wellness Neck and Arm release
One to One Wellness physiotherapists and massage therapists often use this "somatic', or awareness through movement exercise to improve range of motion, decrease tension and pain, and also to simply become aware of areas of tightness that you may not know about that lead to problems. The "neck and arm release" is easy and can be done easily anywhere, especially at a desk where so much tension builds. Check out other movement vidoes under "One to One Wellness" on Youtube for other excellent self management exercises.
One to One Wellness Mobility Exercise: Thoracic rotation
Jamie from One to One Wellness in Halifax performs the "thoracic rotation" exercise targeting pain in the low back (lumbar spine), mid back (thoracic spine), neck, and rib cage.
One to One Wellness Mobility Exercise for the diaphragm: Serenity Roll
Physiotherapists and Massage therapists at One to One Wellness in Halifax, NS, will often give the "serenity roll" exercise as an excellent movement exercise that helps relieve tension in the diaphragm and front neck muscles to relieve neck, chest, and ribcage pain and stiffness. It's easy, relaxing, gentle, and feels good. Paying attention to slow, specific, and novel movement helps to break familiar movement patterns into new, pain free movement throughout the upper and mid body. This is an "awareness through movement" exercise, often referred to as a "somatic" exercise. For more information visit 121wellness.ca.
One to One Wellness Mobility Exercise: Steeple Twist
Physiotherapists and Massage therapists at One to One Wellness in Halifax, NS, will often give the "Steeple twist" exercise as an excellent movement exercise that helps relieve low back (lumbar spine), abdominal, hip/pelvic, knee, and ankle/foot pain and stiffness. It's easy, relaxing, gentle, and feels good. Paying attention to slow, specific, and novel movement helps to break familiar movement patterns into new, pain free movement throughout the upper and lower body. This is an "awareness through movement" exercise, often referred to as a "somatic" exercise. For more information visit 121wellness.ca.
One to One Wellness Mobility Exercise: The Flower
Physiotherapists and Massage therapists at One to One Wellness in Halifax, NS, will often give the "Flower" exercise as an excellent movement exercise that helps relieve low back (lumbar spine), neck, thoracic spine, abdominal, upper extremity, hip/pelvic, knee, and ankle/foot pain and stiffness. It's easy, relaxing, gentle, and feels good. Paying attention to slow, specific, and novel movement helps to break familiar movement patterns into new, pain free movement throughout the upper and lower body. This is an "awareness through movement" exercise, often referred to as a "somatic" exercise. For more information visit 121wellness.ca.
One to One Wellness Mobility Exercise: Thoracic Spine side bend
Keltie Cheney and Joline Boudreau team up to demonstrate the "thoracic side bend", an excellent movement exercise that relieves low back (lumbar spine), mid back (thoracic spine), neck (cervical spine), and rib pain and stiffness.
One to One Wellness Mobility Exercise: Radial nerve slider and tensioner
Physiotherapists and Massage therapists at One to One Wellness in Halifax, NS, will often give the "Radial " exercise nerve slider and tensioner" as an excellent movement exercise that helps relieve arm, hand, wrist, shoulder, and neck pain and stiffness. It's easy, relaxing, gentle, and feels good. Paying attention to slow, specific, and novel movement helps to break familiar movement patterns into new, pain free movement throughout the upper body. This is an "awareness through movement" exercise, often referred to as a "somatic" exercise. For more information visit 121wellness.ca.
One to One Wellness Mobility Exercise: Feet in and out
Physiotherapists and Massage therapists at One to One Wellness in Halifax, NS, will often give the "Feet in and out" exercise as an excellent movement exercise that helps relieve low back (lumbar spine), hip/pelvic, knee, and ankle/foot pain and stiffness. It's easy, relaxing, gentle, and feels good. Paying attention to slow, specific, and novel movement helps to break familiar movement patterns into new, pain free movement throughout the lower body. This is an "awareness through movement" exercise, often referred to as a "somatic" exercise. For more information visit 121wellness.ca.
One to One Wellness Mobility Exercise for the Neck: Yes Ma'am
Learn how to do the 'Yes Ma'am from One to One Wellness Physiotherapists and RMTs.' The "Yes Ma'am" exercise helps relieve neck pain and stiffness.
One to One Wellness Mobility Exercise: Shoulder blade Pain Eliminator
Physiotherapists and Massage therapists at One to One Wellness in Halifax, NS, will often give the "shoulder blade pain eliminator" exercise as an excellent movement exercise that helps relieve shoulder, mid back (thoracic spine), neck, and ribcage pain and stiffness. It's easy, relaxing, gentle, and feels good. Paying attention to slow, specific, and novel movement helps to break familiar movement patterns into new, pain free movement throughout the upper, mid, and lower body. This is an "awareness through movement" exercise, often referred to as a "somatic" exercise. For more information visit 121wellness.ca.
One to One Wellness Mobility Exercise: Thoracic spine opener
Physiotherapists and Massage therapists at One to One Wellness in Halifax, NS, will often give the "thoracic spine opener" exercise as an excellent movement exercise that helps relieve low back (lumbar spine), mid back (thoracic spine) hip/pelvic, knee, and chest, arm, and neck pain and stiffness. It's easy, relaxing, gentle, and feels good. Paying attention to slow, specific, and novel movement helps to break familiar movement patterns into new, pain free movement throughout the upper and lower body. This is an "awareness through movement" exercise, often referred to as a "somatic" exercise. For more information visit 121wellness.ca.
One to One Wellness Mobility exercise for arms and neck: the Washrag
The Washrag" exercise helps relieve arm, elbow, shoulder, wrist, hand, chest, and neck pain and stiffness. The One to One Wellness video series on pain & stiffness has been developed to help people find pain relief at home or on the job.
One to One Wellness Mobility Exercise: Eagle stretch
Physiotherapists and Massage therapists at One to One Wellness in Halifax, NS, will often give the "eagle stretch" exercise as an excellent movement exercise that helps relieve neck, mid back (thoracic spine),and shoulder pain and stiffness. It's easy, relaxing, gentle, and feels good. Paying attention to slow, specific, and novel movement helps to break familiar movement patterns into new, pain free movement throughout the upper and mid body. This is an "awareness through movement" exercise, often referred to as a "somatic" exercise. For more information visit 121wellness.ca.
One to One Wellness Moblity Exericise: Median nerve slider and tensioner
Physiotherapists and Massage therapists at One to One Wellness in Halifax, NS, will often give the "median nerve slider and tensioner" exercise as an excellent movement exercise that helps relieve hand, wrist, elbow, shoulder, and neck pain and stiffness or numbness and tingling. It's easy, relaxing, gentle, and feels good. Paying attention to slow, specific, and novel movement helps to break familiar movement patterns into new, pain free movement throughout the upper body. This is an "awareness through movement" exercise, often referred to as a "somatic" exercise. For more information visit 121wellness.ca.
One to One Wellness mobility exercise for the Upper Trapezius Release
Tara Patriquin a Physiotherapist at One to One Wellness in Halifax performs the "Upper Trapezius Muscle Release" exercise which relieves neck and shoulder pain & stiffness.
One to One Wellness Mobility Exercise: Rotating and Warming
Physiotherapists and Massage therapists at One to One Wellness in Halifax, NS, will often give the "rotating and warming" exercise as an excellent movement exercise that helps relieve low back (lumbar spine), mid back (thoracic spine), neck, rib cage, and hip pain and stiffness. It's easy, relaxing, gentle, and feels good. Paying attention to slow, specific, and novel movement helps to break familiar movement patterns into new, pain free movement throughout the upper, mid, and lower body. This is an "awareness through movement" exercise, often referred to as a "somatic" exercise. For more information visit 121wellness.ca.
One to One Wellness Moblity Exericise: Spinal opener and sciatic nerve mobility
Physiotherapists and Massage therapists at One to One Wellness in Halifax, NS, will often give the "Spinal Opener and Sciatic Nerve mobility" exercise as an excellent movement exercise that helps relieve low back (lumbar spine), thoracic spine, abdominal, hip/pelvic, knee, and ankle/foot pain and stiffness. It's easy, relaxing, gentle, and feels good. Paying attention to slow, specific, and novel movement helps to break familiar movement patterns into new, pain free movement throughout the upper and lower body. This is an "awareness through movement" exercise, often referred to as a "somatic" exercise. For more information visit 121wellness.ca.
One to One Wellness exercise for neck and back tension: the Bow forward
The physio and massage therapists at One to One Wellness believe that gentle, pain free movement is imperative to getting rid of pain and stiffness in the neck and back. The bow forward is a great exercise to allow an awareness of your movement, where you are holding tension, and how to release the pain or stiffness in your neck, back, and even the chest.
One to One Wellness exercise for low/mid back and hip pain
Physiotherapists and Massage therapists will often give the anterior and posterior pelvic tilt as an excellent movement exercise that helps relieve low back (lumbar spine), mid back (thoracic spine), hip/pelvic, and even neck (cervical spine) pain and stiffness. It's easy, relaxing, gentle, and feels good. Adding the movement required for sitting to standing (bending at the waist to do lumbar flexion) makes it functional.
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