Self Tissue Health Exercises

Strengthen your Glutes!

By | Hip and Glutes, Running Info, Self Tissue Health Exercises | No Comments

In order to achieve or maintain a healthy back along with limited knee and hip pain, one must have strong gluteal muscles (your bum muscles)! This is even more important if you are a long distance runner. These muscles control and stabilize your pelvis which helps prevent abnormal biomechanics and over stressing of the knee and hip joints.

Lateral and forward band walks are excellent exercises that specifically target the important hip muscles. Doing these exercises correctly will help increase the strength and endurance of these muscles. Ideally, complete these exercises 3 to 4 times a week.

Check out the following videos on how to perform the band walks. For more information on these exercises or where you can get the mini-bands used in the video contact us at 613-623-9440 or at



How to take care of your muscles!

By | Self Tissue Health Exercises | No Comments

Everyone gets tight and sore muscles. Whether you are a professional athlete, recreational runner, have a long commute to work, sit at a desk for the majority of the day or have a labor intensive occupation, ’tissue health’ exercises are crucial for you to stay pain and injury free.

When we have tight muscles, most commonly we revert to trying to stretch that muscle ‘out’. Although stretching does have it’s place in keeping our body healthy, our muscles require more than just increasing their length. We must improve the tone of our muscles. The tone of our muscles refers to how tough or soft they are. We have all heard the term ‘trigger point’ and most have probably felt the relief of this tender area following an Active Release Technique, registered massage, or graston technique treatment. These treatments aim to eliminate and decrease the amount of soft-tissue adhesions and scar tissue and therefore improve the overall muscle tone and function.

To compliment the above soft tissue treatments you can perform your own self massage or muscle release with the use of a foam roller. The roller allows you to break up scar tissue in tight muscles on a daily basis at your own convenience. Regularly performing the rolling techniques demonstrated by Dr. Sly in the video will help keep your muscles healthy and pain-free.

If you have any questions about this technique or on where to get a roller, please feel free to contact us.



Exercises that will help increase the range of motion in your upper back

By | Self Tissue Health Exercises, Thoracic Spine/Upper back | No Comments

Welcome to our first ‘video blog’!

No matter what sport or activity you participate in, an adequate amount of rotation in your mid to upper back is crucial. Also known as the thoracic spine, the upper back is particularly important in rotational sports such as hockey, golf, baseball and swimming.

Check out the following YouTube clips of professional hockey player, Dan Hobbs, demonstrating 3 great mobilization exercises to help increase the range of motion in the upper and mid-back.



By | Self Tissue Health Exercises, Therapeutic Techniques | No Comments

Active Release Technique® is a patented movement based massage technique that can be used as part of a rehabilitation program to effectively treat soft tissue conditions such as headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis or golfer’s elbow are just a few of the many conditions that can be resolved quickly and permanently with ART.  These conditions and many other injuries all have one important thing in common: they are often a result of overused muscles. Overuse or chronic injuries throughout the body can benefit from this technique.

How does it work? Practitioners will use their hands to assess the quality of the muscle tissue as well as its mobility. They will be looking for areas of tenderness and restriction. ART® helps to break down scar tissue and allows for improved movement, strength and decreased pain.

What does it feel like? The technique involves applying precise pressure and tension to identified areas while using specific patient movements to correct and optimize the surrounding soft-tissues.

Interested? Doctors of Chiropractic, Dr. Philip Knapp, and Dr. Paul Sly, are both full body ART® certified and incorporate this technique into their treatment plans. Call the clinic for a complementary consultation to see how you may benefit from ART®.

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