Neck Strain Injuries – Thoracic Mobility Lunge Reach Up Rotates

Each vertebrae in your back work together to support the overall functional movement throughout your entire spine. Having improved functional mobility in your thoracic spine, or your upper back is important for the full recovery of your neck.

Start by lunging forward with your right foot and twist your body to the right while reaching straight up above your head with your left arm and hand. Keep your low back in neutral position and your inner core muscles below the belly button pulled in and engaged.

When you lunge forward make sure your knee stays over your ankle and aligned with your second toe, hip and shoulder and that the low back doesn’t arch. Avoid having your knee fall into the mid line of your body or going past the front of your toes. Push back up to the start with the forward foot while unwinding the back and bringing the arm back down. Repeat this for 10 repetitions doing 3 sets for each side.

If you’re unsure about the exercise or have uncertainty about where you’re at with your neck strain or injury, consult your local Physiotherapist before continuing. 

Sacro-Iliac Joint Injuries: Progressive Core Stability Strength Forearm Sideplank Scissors

Lie down on your side, with your feet stacked on top of each other with your forearm supporting your body weight. Keep your low back straight, butt tucked in and pull your inner core muscles inward below your belly button.

Lift your hip up off the ground and raise your top arm upwards pointing your hand to the top. Raise the top leg up towards the ceiling and back down again ten times before lowering your hip back down to the ground to rest for 10 seconds. Repeat this movement pattern for 10 repetitions in total doing 3 sets per day on each side.

This is a more progressive exercise to build the strength in your gluteus medius and core stability muscles to help with the dynamic stability of your Sacroiliac joint injuries.

If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your Sacroiliac-iliac joint injury, consult your local Physiotherapist before continuing. 

Sacro-Iliac Joint Injuries: Progressive Core Stability Strength Big Ball Roll Outs

Kneel down with a big exercise ball in front of you. Keeping your back straight and your inner core muscles engaged, slowly roll down your forearms on the pinky finger side.

Straighten out your elbows and move slightly past them on the ball. Come back up with control to the start position. Repeat this for 10 repetitions, doing 3 sets per day.

This is a great exercise for your Sacroiliac Joint after an injury or if it’s just hyper mobile and retraining your core stability muscles to help them work better.

If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your Sacroiliac-iliac joint injury, consult your local Physiotherapist before continuing. 

Sacro-Iliac Joint Injuries: Level 2 Core Strengthening Turtle Pose

This is a progression of the Level 1 Core Strengthening Single Knee to Chest Exercise.

Start cueing your inner core with one hand below your belly button and pull your inner abdominal muscles inward. Imagine you are making yourself skinnier at your waistline.

Then, lift both knees and arms straight up in the air. Reach one arm up above your head towards the ground and lower your opposite leg straight down to the floor while keeping your core engaged, back nice and flat and breathing into your diaphragm.

Return the arm and knee back to the start position and do this for the other arm and leg. Repeat this alternating pattern with the arm and opposite leg for 3 to 5 minutes 4 times daily.

If you are having or experiencing any acute or sharp pain consult your local Physiotherapist before continuing. 

Sacro-Iliac Joint Injuries – Level 1 Core Strengthening Single Knee to Chest

Start with one hand below your belly button and pull your inner abdominal muscles inward. Imagine you are making yourself skinnier at your waistline. Put your other hand by your low back to make sure you keep it nice and flat.

Slowly lift one bent knee up towards your chest, followed by your other knee while keeping your core engaged, low back flat and breathing into your diaphragm. Then slowly lower one leg down at a time. Repeat this for 3 to 5 minutes as a basic core stability strength exercise 4 times daily.

This simple core strengthening exercise can be done during the early stages of your SI joint or Sacro-Iliac Joint Injury as long as it does not aggravate your symptoms and causes it to be worsened.

If you’re unsure about the exercise or have any uncertainty about what you’re doing, or about your pain and dysfunction then consult your local physiotherapist before continuing. 

Knee Patella Femoral Pain & IT-Band Syndrome – 2 Leg Squats

Start with a tall neutral spine posture and engage your core by drawing the inner core muscles below your belly button inwards toward your spine. Avoid arching the low back.

With arms in a ready position do a two leg squat with your body weight distributed equally over the toes and heels of both feet. Don’t go any lower than a ninety degree bend in the knees, keeping them in alignment with your second toe and over your heels as much as possible. This part of the squat is essential as you bend your knees and focus on bringing your bum backwards. You can imagine that you’re squatting down to sit in a chair. Perform 3 sets 10 repetitions twice daily.

This two leg squat may look like a basic strengthening exercise. However, what you’re doing here is retraining the neuromuscular activation pattern of your leg, hip and lower kinetic chain muscles in doing the squat more more effectively. This will produce a more optimal movement pattern to decrease the irritation in your knee. 

If you’re unsure about the exercise or have any uncertainty about where you’re at with your knee pain and doing painful squats or playing sports painfully that involve the squatting motion, consult your local Physiotherapist before continuing. 

Shoulder Rotator Cuff Related Injuries – Lev Scapula Muscle Stretch

To stretch out the right Levator Scapula muscle, bring your left hand back and behind your head with the pads of your fingertips on the first two vertebrae of your neck. Then, place your right hand behind sliding it down your neck keeping that elbow pointing up.

Look with your eyes to a spot down on the left side of the floor. With your left hand, gently pull the right side of the neck and head away from your right shoulder until you feel a stretch barrier on the right side. Hold the stretch for 30 seconds and repeat it for 3 sets on both sides.

This is a great way to improve mobility in your shoulder in order to help facilitate a better recovery for your rotator cuff related injury. If you’re unsure about the exercise or have any uncertainty about where you’re at with your shoulder, consult your local Physiotherapist before continuing. 

Hip Pain and Hip Impingement Dysfunction: Rectus Femoris Muscle Stretch

Place a cushion under your left knee and a step stool for under your left foot to increase the knee flexion angle. This will isolate the muscle stretch of your rectus femoris quads muscle acting as a hip flexor.

Keep your posture tall and visualize a string pulling your whole spine upwards from your pelvis, right up to the top of your head. Then engage your inner core muscles tight below your belly button and keep your low back flat and contract your left butt muscles.

Next, bend the right knee forward without leaning backwards. Hold this stretch for 30 seconds and repeat 3 times for each side.

This stretch can help with the hip injuries or hip impingement pain and dysfunctions you are having. If you experience pain or have any problems doing this exercise, consult your local Physiotherapist before continuing. 

Sports Physio and Orthopaedic Rehab Clinics Covid-19 Protocols

Hey Everyone,
It’s Wil here from INSYNC PHYSIO Sports and Orthopaedic Rehab Clinics. We’re just doing a short video here to show you what to expect on your first visit back to our clinics during Covid-19 in Vancouver and North Burnaby, BC. The purpose of this video is to go over the protocols that clients will be required to follow when wanting to access services at our clinics. These protocols are strongly recommended by The Provincial Health Authority of B.C. and our regulatory college. These will start even before you come into the clinic, right up until the end of your session and when you leave the clinic.

Please watch this short video from start to finish. And If you have any questions or concerns please give us a call! Before Arriving for your Appointment there will be a check list of things that we will go over with you as well as forms to sign. We’ll need you to fill out an online form that will be emailed to you through our Janeapp booking system. The form consists of a Client Screening Questionnaire and a consent form to ensure that you are comfortable with the risks associated with coming for an in - person appointment.

We require everyone to wear a clean mask before coming into the clinic. If you have a clean reusable or new disposable mask please bring one. If you don’t we will provide one for you at cost for $1.50 Please bring the appropriate attire for the body part that you are being treated for and leave unnecessary personal items (eg; extra bags, coats etc.) at home and come alone if unless a guardian or additional support is necessary.

Additional forms will also need to be filled out by anyone accompanying you. Arriving For Your Appointment All Clients are to arrive no earlier than 5 minutes prior to your appointment time. Please ensure you have used the washroom prior to entering the clinic as our staff washroom is unavailable to clients unless it’s an emergency.

When you arrive please read the signs we’ve posted on the front door, and all the signs throughout the clinic. 
Please knock on the front door and our Client Care Staff will welcome you. 


Our Client Care Team will check that your C-19 Symptom Screening Questionnaire was completed. Please remember to do this before your appointment. You will then be immediately asked questions from the Questionnaire again. All staff will also complete the C-19 Symptom Screening Questionnaire daily. 

Before entering the clinic, you will be given hand sanitizer to use and asked to put on your mask if you brought one. It is mandatory to wear one before you step into the clinic and we can provide you with one (at cost) for $1.50. Ensure the colour side of the mask faces outwards. Find the metal strip and place it over and mold it to the bridge of your nose. Then place an ear loop around each ear. Cover your mouth and nose fully making sure there are no gaps & pull the bottom of the mask to fully open and fit it under your chin. Press the metallic strip again to fit the shape of the nose.

As you step into the clinic please observe the physical distancing signs. 
We will also check if you have a credit card on file. If possible, all payments will be done beforehand and any and all receipts will be emailed to you.

When ready, your therapist will come and great you and escort you to your treatment room. Each therapist is operating at a reduced capacity to decrease congestion, facilitate safe patient flow and to allow for thorough cleaning and disinfecting of each room.

Your Therapist will ask you questions and perform specialized tests to assess your issue. A Hands on manual therapy approach will still be used, with some techniques being modified to treat the root cause of your problem. Individual home exercises may be prescribed to you in the room and if under special circumstance that you will be using the gym area, all equipment and space used there will be thoroughly cleaned and disinfected.

After Finishing your Appointment. Use the hand sanitizer in your treatment room right after you change back into your clothes again. Your Clinician will then escort you back to the front of the clinic to assist in safe traffic flow. Standing in front of the plexiglass partition, our client care team can help you rebook your next appointment or you can rebook online at home. Here, they can also confirm that all payment and insurance claims are in order. 

The treatment rooms will be cleaned and sanitized thoroughly with medical grade disinfectan each time they are used. Anything outside of the treatment rooms that have been touched will be cleaned and sanitized immediately. Please use hand sanitizer once more on your way out.

And thanks for helping us out in adjust to this new abnormal! We look forward to seeing you again.

And please…. don’t hesitate to contact us if you have any questions or concerns. Have a great day! 

New Safety Protocols for COVID-19

Before Arriving for Your Appointment

  • Did you complete the Covid-19 Symptom screening questionnaire?
  • Did you bring a clean mask?
  • Did you bring your own appropriate clothing for what you will be treated for?
  • Did you leave unnecessary personal items (bags, jackets etc.) at home?
  • Did you leave other household / family members at home?

Upon Arriving for Your Appointment

  • All patients are to arrive no earlier than 5 minutes prior to your appointment time. Please ensure you have used the washroom prior to entering the clinic as our staff washroom is no longer available to patients unless it’s an emergency.
  • Please knock on the front door and our Client Care Staff will welcome you.
  • Our staff will check that your COVID-19 Symptom Screening was completed. Please remember to complete this before your appointment. You will then be immediately asked questions from the COVID-19 Symptom Screening again. All staff will also complete the COVID-19 Symptoms Screening daily. 
  • Before entering the clinic, you will be given hand sanitizer to use and asked to put on your mask if you brought one. It is mandatory to wear one before you step into the clinic. We can provide you with one for $1.50 (at cost).
  • We will check if you have a credit card on file. If possible, all payments will be done beforehand and any and all receipts will be emailed to you.
  • When ready, your therapist will come and great you and escort you to your treatment room. Each therapist is operating at 40% to 60% of their normal capacity to decrease congestion, facilitate safe patient flow and to allow for thorough cleaning and disinfecting of each room.

After Finishing Your Appointment

  • Your Clinician can help you rebook your next appointment, have our Client Care Staff at the front desk help you rebook, or rebook online at home.
  • Your Clinician will escort you to the exit to assist in safe traffic flow in the clinics.

Physical Distancing

If we are not wearing a mask and gloves, we will maintain a physical distance of 6 feet from you and ask that you do the same for us. We have added plexi glass / sneeze guards, rearranged furniture, added floor stickers and signs to assist with traffic flow. Please read all the signs. Our Therapists may also use face shields or protective eye wear during treatment.

Frequent Hand Washing and Hand Sanitizing

There is hand sanitizer at the reception, in the gym area, and every treatment room. Your Therapist will frequently wash or sanitize their hands each time they put on or take off their gloves or masks. We have posters outlining proper hand washing and hand sanitizing procedures (20 seconds with lots of soap and entire surfaces of the hands). We encourage you to please avoid touching your face.

Cleaning Protocols

  • All hard surfaces, door knobs, light switches, shelves, treatment tables, vinyl bolsters, vinyl pillows, vinyl stools, floors, gym equipment, physio apparatus and equipment will be cleaned with a hospital / medical grade disinfectant each time after being used
  • Reception area – all hard surfaces, door knobs, sneeze guards and anything touched will be cleaned at least 2 times per day.
  • Anything that has been touched will be sanitized.
  • Only clean towels will be provided.
1 3 4 5 6 7 56