Relieve Chronic Neck Pain – Upright Row

This rowing exercise can help relieve chronic neck pain by strengthening muscles to support a more neutral spine posture.

Using a looped band, make sure it’s anchored to a sturdy object. Wrap the band around yourself & it should be around your shoulder blades and in line with the back of your shoulder and armpit.

Ensure you have your arms on the inside the band. With your knees slightly bent, begin to row or pull your shoulders and elbows back. Focus on pulling your shoulders and shoulder blades back against the resistance of the band.

Repeat this for 10 repetitions doing 3 sets daily. 

Low Back Pain Injuries – Single Leg Bridges

Start out lying on your back with your knees bent. Hug one knee to your chest. With the opposite leg, squeeze your bottom and push through your heel to raise the hips up towards the ceiling. Hold at the top for 10 seconds. Slowly lower down.

Repeat 3 sets of 10 repetitions.

This exercise is great for low back pain to strengthen the gluteal muscles. 

Ankle Sprains and Strain Injuries – One Leg Balance with Dumbbell

Start by standing on one leg holding a 5-10 pound dumbbell. Maintain your balance on that leg while transferring the dumbbell between your hands in a circular direction around your body.

You should squeeze your glutes and activate your core muscles to maintain your balance. Pass the dumbbells in the opposite direction at the halfway mark while performing this exercise for 60 seconds in total. Perform three sets of 60 second repetitions.

This is a great exercise for both ankle and core stability especially after an ankle injury 

Neck Pain and Stiffness – Small Ball Release

This is a great exercise to help relieve neck tension.

Grab a soft or moderately hard ball, ideally the ball should be about 3-3.5 inches in diameter. Lie down with the ball behind your head. Then slowly rotate your head side to side, gently massaging the base of the head and your neck.

If you require more pressure, simply place your hands on your forehead. You do not need to push down with your hands; the weight of your hands should be more than enough. 

Shoulder Injuries – Scapula Strengthening Row Level 2

This rowing progression exercise is a great way to build more rhomboid scapular muscles to help you rehab your shoulder injury.

Using a looped band, make sure it’s anchored to a sturdy object. Wrap the first band around yourself & it should be around your shoulder blades and in line with the back of your shoulder and armpit. Then have a second band anchored & hold that second band in your hands.

 Ensure you have your arms on the inside of the first band. With your knees slightly bent, begin to row or pull your shoulders and elbows back. Focus on pulling your shoulders and shoulder blades back against the resistance of the band. Repeat this for 10 repetitions doing 3 sets daily. 

Shoulder Injuries – Scapula Strengthening Row Level 1

Whether having a minor shoulder injury or something more severe this exercise is a great way to isolate the rhomboid scapular muscles to help you with your rehab.

Using a looped band, make sure it’s anchored to a sturdy object. Then wrap the band around yourself, the band should be around your shoulder blades and in line with the back of your shoulder and armpit. Ensure you have your arms on the inside of the band.

With your knees slightly bent, begin to row or pull your shoulders and elbows back. Focus on pulling your shoulders and shoulder blades back against the resistance of the band. Repeat this for 10 repetitions doing 3 sets daily. 

North Burnaby Physiotherapist Victor Cheung – Sport and Spinal Injuries Rehab

Victor: What inspired me to become a physio was mainly my dad. He unfortunately had some health complications earlier in his life and, you know, just seeing him go through the rehab process was just super important for me because I realized that if he didn't go through the rehab process, he wouldn't be able to walk and be as functional as he is today. And that's just kind of what really inspired me to become a physio.

Wil: What would you be doing if you weren't a physio? 

Victor: If it wasn't a physio, I think I'd be, a carpenter. A carpenter is kinda just what I always thought I wanted to do. Just kind of work with my hands and, you know, building things, building projects, and just getting my hands dirty,

Wil: Why carpentry?  

Victor: I just really like a lot of aspects of the carpentry, whether it's finished carpentry, just making the place look good, but, or also even just the structural aspect. I just like it and something about just working with your hands.

Wil: What do you do for fun other than, it sounds like you do carpentry. 

Victor: What else I do for fun is just kind of go out. I like to try a lot of food places, go to the gym a lot, go hiking, try to play some basketball whenever I can and yeah, just kind of enjoy even though like a night in. Just watching Netflix. 

Wil: What is your special area of interest or focus in treatments? 

Victor: My areas of interest is I would just say that a very general kind of musculoskeletal type of injury or rehab. I like to really just see anybody ranging from, you know, the average Joe to an athlete or even older person, older population. I guess, area of interest or focus is I really like to get my hands involved in the treatment, like really hands on approach to treatment. To really kind of, for one, for me to get to know your body, and really just try to give you that targeted approach to treatment. And with that, I really like to give really focused exercise that works well for you. In addition to the hands-on approach, cause I find that a lot of exercises that people might do a very generic exercises. That might be great exercise, but it might not work best for you. And so I really like to explore even that realm with you, when I'm treating.

Heel Pain – Achilles Tendinopathy Isometric Holds

Start with one foot halfway off a step. Maintain your foot in a neutral position and hold this position for 10 seconds.

Relax your foot. Perform this exercise for 3 sets of 10 repetitions.

This is a great exercise in the acute or early stages of Achilles tendinopathy, a condition involving the overuse of the Achilles tendon. 

Heel Pain – Achilles Tendinopathy Eccentric Heel Drops

Start standing with both feet halfway off a step. Push through both of your big toes to lift your heels up as high as possible.

Remove the unaffected leg, and then slowly lower down the affected foot into full range below the level of the step. Bring back the unaffected leg and push through both feet once again, repeating the exercise.

Perform this exercise for 3 sets of 10 repetitions.

This is a great exercise in the later stages of Achilles tendinopathy which is a condition involving the overuse of the Achilles tendon. 

Knee Pain Overuse Patellar Tendinopathy – Spanish Squats

Place a strap over your leg at just below knee level. Keeping your knee in line with your second toe, sit back into a squat position, ensuring your knee stays back behind your toes. Hold this position for 10 seconds. Slowly return back to starting position. Repeat this exercise for 3 sets of 10 repetitions This exercise is useful for patellar tendinopathy, a condition that involves overuse of the patellar tendon.