2 min read

Kaila Lunny

Posted on

Education

Increase Your Mid-Back Mobility With These Three Exercises

The thoracic spine, also known as the middle back, is the middle section of the back, where our ribcage connects and helps protect our organs.

Functional mobility in the middle back (mid-back) is essential. A lack of mid back mobility over time can be a significant factor of improper breathing techniques, neck pain, low back pain, and shoulder pain. Those who are most at risk for losing thoracic motion include office workers, professional drivers, new moms, or anyone sustaining poor postures.

Maximizing your mid back mobility is the first step in overcoming mid back stiffness. The more you can build new movements into your daily routine, the sooner you will feel better. The second step is building control in those directions, adding strength and familiarity to those movements.

To help increase the mobility of your mid-back, try these three exercises.

Standing Rib Cage Rotation

Start position Stand in a mini lunge. Raise the arm on the same side as your front leg to shoulder height and the opposite arm straight above your head.

Rotate the ribs as far as you can towards the front leg. Keep legs and arms in the same position.

End position After 3-5 seconds, rotate back to starting position.

Complete 8-10 times on both sides, 2-3 times daily.

Standing Thoracic Extension With Double Arm Reach
Standing Ribcage Rotation

Start position Stand in a mini lunge. Arms long by side. Tuck bottom under to limit lower back movement.

End position Raise both arms and lift chest upwards to extend mid back.

Complete 5 times on both sides, 2-3 times daily.

Side Bend Stretch
Girl stretching her back
Start position Stand in a mini lunge. Lace hands behind neck at base of neck, keep elbows wide.

End position Lift one elbow up to the ceiling. Allow ribcage to tilt to one side. Feel stretch between ribs and pelvis.

Complete 5 times on both sides, 2-3 times daily.

Ready to improve your movement?

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1 min read

Myodetox

Posted on

Education

4 Moves Every Cyclist Needs



Whether it be on the road, dirt, snow or track, we demand a lot from our bikes, but how do we demand more from our bodies? These cyclist exercises will help you ride faster, longer, and more comfortable on any bike for those epic days in the saddle.




1. Aero Tuck ||
10 reps
Step 1: Start with feet hip width apart.

Step 2: Squat down. Bend your trunk forwards, bring your arms away from your sides. Reach back behind you while straightening your elbows and rotating your thumbs down and back.

Step 3: Stand up and bring your elbows in front of your face while reaching upwards with palms facing you. Look up.





2. Neck Opener
15 reps
Step 1: With the shoulders over wrists, hips over knees, gently push the chest away from the floor. Focus your sights on a target on the floor between your hands. Dip your chin down towards the floor, moving only your neck. Hold for 3 seconds.

Step 2: Reverse the movement by tucking in your chin fully. Hold for 3 seconds.

cyclist moves



3. Shoulder + Backline Opener
10 reps
Step 1: Start in a push up position with shoulders over wrists and legs fully extended. Drop your chest down towards the ground, squeeze your shoulder blades together. Elbows stay straight. Hold for 5 seconds.

Step 2: Push your chest away from the ground, round your shoulders forwards. Elbows stay straight. Hold for 5 seconds.

Step 3: Keeping knees relatively straight, hinge through the hips and form an inverted V shape, finishing with your eyes looking past your feet. Drop back to start position.

moves for cyclists



5. Diver
10 reps
Step 1: Stand with toes pointed forwards. Drive left knee up while keeping knee bent. Drive right arm forwards left arm back with elbows at 90 degrees.

Step 2: Keep your left foot off the ground as you extend your left leg backwards. Lean your trunk forwards. Drive your left arm forwards with palm facing up and right arm back with thumb rotating down and back.

cyclist rehab



Want to take your cycling to the next level?
Join us for a Bike Fit! Now available at Main + Fraser, our experts have designed a special session to align your bike + your body. A Bike Fit optimizes your ride to ensure you cycle faster, more efficiently and pain-free.

Learn more here

Book your bike fit!



2 min read

Myodetox

Posted on

Education

5 Exercises For Moms


Written by Dr Natalie Lopez and Jasmine Choi


‘Strong like a mother’ really is true when you take into account all the changes a mother goes through during pregnancy and all they do while healing in that early postpartum period.


These 5 exercises for moms are to help you or a mother in your life reconnect with their body after having a child. They will help to retrain core and back muscles after childbirth; whether that was recently or years ago.

It is never too late to help retrain these muscles and get them to help you rather than hinder you from doing what you love!




1. Inner Core Breath
3 sets of 10 breaths
Start by laying on the ground with your knees bent and feet flat on the floor. As you inhale, relax your pelvic floor (imaging dropping a marble from your pelvic floor, or passing gas sensation), while allowing your belly to fill with air. Follow with an exhale as you engage your pelvic floor (lifting a marble with your pelvic floor, or stopping the flow of urine). Make sure to fully relax your pelvic floor in between reps.

mom breathework



2. Core Heel Taps
3 sets of 10 taps/side
Lie on the ground with your back flattened against the ground, no arch between your low back and mat. Start with both of your knees bent, with your feet hovering in a tabletop position. Slowly alternate tapping your feet to the ground, lowering each foot with control. Exhale and engage your core as you lower your foot, and inhale to bring it back up to tabletop.

mom exercises



3. Banded Rows
3 sets of 10 reps
Secure a resistance band to a sturdy object in front of you. Pull the band back with both hands, elbows driving back behind you. Lead the motion by squeezing your shoulder blades down and back. Hold at end range for 5 seconds. Keep your shoulders away from your ears.

exercises for mom



4. Modified Childs Pose with Upper Back Rotation
2 sets of 10 reps per side
Begin in a tabletop position with your hands below your shoulders and your knees under your hips. Spread your knees out to the side of your mat while keeping your feet close together. Move your hips back until your belly is touching your thighs and your forearms are resting on the ground. From here, put one hand behind your head (while the other remains on the ground) and rotate your mid-back, and neck upwards. Return to centre and repeat on the other side.





5. Kneeling Squat With Band Pull-a-parts
3 sets of 10 reps
Start by holding a theraband with your arms out in front of you, in a kneeling position. Exhale (lifting and engaging your pelvic floor) as you rise up into a high kneeling position while pulling the band apart into a ‘T’ position. Inhale (relaxing your pelvic floor) as you return to the starting position.

mom exercise routine

Thanks for doing these exercises for moms!


Interested in Pelvic Floor Physiotherapy?
These exercises for moms came from our expert pelvic floor physiotherapy team. Book your session with them today! They will assess your movements and body to set you up on a plan to increase your mobility, reduce pain, and prevent injury.

Jasmine Choi
is a level 3 pelvic health certified and she specializes in helping women in both the pre and post partum periods, along with many other pelvic health issues.

View her available sessions

Dr. Natalie Lopez
is a GrowCo and acupuncture certified and she specializes in pre and post partum care, along with pediatric care.

View her available sessions

2 min read

Dr. Angad Ahluwalia

Posted on

Education

5-minute Exercise Routine for Office Workers


Are you sat down for most of the day?
Do you get tension in your neck?
How about stiffness in your mid-back?
Hips tired of sitting?

Ready for some relief?

Try this exercise routine for office workers!

All you need is a chair, a doorframe, and your favourite walking shoes.



1. Trapezius stretch
(3-5 reps on each side, every 2-3 hours)
Sitting upright with your arms relaxed, tuck your chin in slightly, and slowly bend your neck towards one shoulder. Hold for 10-15 seconds, and repeat on the other side.

Where to feel the stretch: Along the lengthened part of your neck and upper shoulder.

Want an added stretch? Gently using your opposite hand, get the desired stretch by bringing your head just a little closer to your shoulder.

5-minute stretches



2. Pectoralis stretch
(3-5 reps on each side, every 1-2 hours)
Standing at a door frame, bend your shoulder and elbow up to 90 degrees and rest your forearm and hand along the doorframe.

Position the leg closest to the door frame slightly forward, with your opposite leg slightly behind you, as if you are getting into a lunge position.

Slowly lean forward into a lunge position as you hold for 10-15 seconds – you only need to go far enough to feel the stretch.

Where to feel the stretch: Along the front of the chest and shoulder.

office worker exercise routine



3. Scapular retractions
(10 reps, twice daily)
Sitting upright, tuck your chin in slightly, and bend your shoulders and elbows to about 90 degrees.

Now, slowly bring your shoulder blades back towards each other as if you were trying to squeeze the muscles between them – try not to shrug your shoulders!

Hold for 5-10 seconds.

Where to feel the contraction: between your shoulder blades.

desk life



4. Figure-4 stretch
Sitting upright, bend one leg so that your ankle is now resting just above the opposite knee. Your legs should look like the number ‘4’ in this position.

For an added stretch, gently lean your body forward as desired.

Where to feel the stretch: Along the backside of the hip, and inside of the thigh, on the leg that is bent.

office worker exercise routine



5. Walk, walk, walk!
Your body is designed to move, which is why walking is a great way to keep your blood pumping, joints moving, and your muscles active! We know it’s hard to plan for a walk during a busy work day, so here are some helpful tips to get started:

  • Taking the elevator? Try getting off one floor earlier, and taking the stairs the rest of the way
  • Long drive? Try parking a little further away from the office door, to get some extra steps in!
  • Catching up with your work bestie? Why not walk at the same time!
  • Working from home? Enjoy the new warm weather with a walk outside!

    Regardless of how you choose to exercise, the most important part is that you’re moving freely, safely, and happily. Talk to your healthcare professional to see whether these exercises are right for you, especially if any other symptoms or conditions are present.

    office worker exercise routine



    Why these 5 exercises?
    When you’re sitting at a desk for hours, the muscles that try to keep you upright often get fatigued, and the ones that compensate end up tight.

    This exercise routine for office workers lengthens tight muscles and strengthens the ones that keep your posture upright. All these exercises should only be performed within a comfortable range of motion, without causing any pain or aggravation.

    Want a more individualized plan and assessment?
    Book a session with me! I will assess your movements and body to set you up on a plan to increase your mobility, reduce pain, and prevent injury.

    Book your session today