Strengthening your shoulders with exercises can reduce pain associated with poor posture from logging those long hours in front of a computer.
COAST Kinesiologist Terry Donaldson demonstrates a ten minute daily workout to reduce neck and shoulder pain! These exercises are effective because they help increase blood flow and bring movement back into the area. Additionally, they help strengthen your shoulder and neck muscles to endure the long hours holding those areas in one position.
The hips are a major problem area for many people. Your hips are located on each side of your pelvis and are impacted by your glutes. If you have weak glutes, it can cause muscular imbalances and limited mobility in your hips.
Much of these issues are due to lack of mobility and muscle weakness. Especially as you age, this can cause a lot of pain and discomfort.
Luckily, by just doing a little bit of hip mobility and strength training each day can help reduce pain and improve hip function.
Too much sitting, muscle imbalances and prolonged phone use have all contributed to a society plagued by poor posture. Posture impacts your health and wellbeing, as well as your physical appearance.
Run longer, train harder with fewer injuries by increasing the strength and mobility of your calves and ankles with these 3 exercises.
If you’ve been working hard to strengthen your abdominal muscles and haven’t gotten the results you were hoping for, the solution might be easier than you think. Build strong abs by getting the most out of your abdominal workout with these three tips.
At COAST, we want to be more than your average clinic. That’s why we have partnered with Revive Medical, a walk-in Sports Medicine clinic located in North Vancouver, to streamline sports injury diagnostics and rehabilitation.
At COAST, our approach to treatment is an active and engaged process. Our therapists use a variety of techniques and tools to aid in the injury rehabilitation process.
Plantar Fasciitis is a painful overuse foot injury that is found amongst a wide range of people, especially those who spend a lot of time on their feet and athletes who do a lot of running and/or jumping. However, it can also arise from poor biomechanics and sometimes even the wrong footwear.
Need another reason to be active? Regular exercise doesn’t just build a strong body, it also builds a strong brain. Here’s why exercise is so important for our brain!
Tight hamstrings are a common complaint with everyone from office workers to athletes. Unfortunately, stretching is not always the most effective or long lasting solution. Here are 3 exercises that can help relieve hamstring tightness, prevent injuries and improve range of motion in your hips.
Taking the time to stretch your muscles after a run can help to increase mobility. This not only decreases risk of injury, but it also helps to improve performance.
Here are 4 essential post-run stretches to keep your body healthy and performing at your best.
We are looking for Physiotherapists to join our team!
COAST Performance Rehab is a movement focused, multidisciplinary company in North Vancouver and Vancouver that aims to change the way injury rehabilitation is done.
You exercise regularly and are dedicated to staying active and healthy, but have you ever considered that you may not be getting the most out of your workout.
Here are three simple tips to improve the quality and effectiveness of your workouts.
You're sidelined with an injury, what next? Figuring out who you should see and what treatment options are best for your injury can be a little overwhelming. Here’s where you should start.
If you have sustained an injury from mild to moderate severity whether from sports, an accident or daily life a great place to start is by booking an appointment to see a medical professional. Whether it is your family doctor or clinic, they can offer an initial assessment of the injury and refer you to a rehabilitation specialist for treatment.
You can also book an appointment directly with a Physiotherapist, Athletic Therapist or Chiropractor at a Rehabilitation Clinic which specializes in injury rehabilitation. It is worth mentioning that if you have extended medical, your insurance coverage may require a referral from a doctor.
Not all injuries require the same kind of treatment and it is up to you and your medical practitioner to determine which approach is best for you. The Physiotherapist, Athletic Therapist or Chiropractor will work with you to treat the injury through a combination of manual therapy and prescribed exercises in order to regain strength and mobility. Depending on the type and severity of the injury, they may make other referrals or recommendations.
For example, a Physiotherapist, Athletic Therapist or Chiropractor may also refer you to see a RMT to help break up adhesions and bring blood flow to the injured area. If it is a recurring injury, they may also refer you to a Kinesiologist to address any muscular weaknesses or inefficient movement patterns that need to be corrected.
Our team of practitioners focus on maximizing each client’s performance through assessment, manual therapy, exercise-based interventions and placing an importance on one-on-one care.
We believe rehabilitation is an active, not a passive process. We believe you must integrate movement education to get people out of pain, build capacity to live life, and help improve performance during their given activities.
Book an appointment with one of our rehab professionals here.
Incorporating simple tools like resistance bands to your exercises can transform your workouts. They make simple exercises more challenging and fire up muscles that are not otherwise being engaged. Bands are also extremely versatile and without a doubt a lot more practical than a stack of free weights at home.
These three banded exercises target the entire body and will elevate any workout.
We ask a lot of our ankles and they play a very important role in your kinetic chain. However, we often don’t put much thought into how we can keep them healthy. Keeping the muscles that surround your ankles strong and mobile will not only prevent injuries, but improve athletic performance and increase stability.
These exercises you can do at home to improve your ankle strength and mobility.
A Physiotherapist can help safely and effectively treat concussions. They can also relieve any related symptoms with manual therapy and specific exercises, as well as determine the need for additional investigations and help navigate the healthcare system.
We all need more mobility in our hips. Day-to-day life is really hard on our hips. Prolonged sitting, driving, sedentary lifestyle… the list goes on. Prolonged sitting shortens your hip flexors which causes them to be tight and weak. This in turn can lead to hip pain, low back pain, and even knee pain. If that isn’t enough, lack of mobility in your hips also seriously impacts athletic performance by reducing movement capabilities and power.
This Shin Box progression series will help mobilize and strengthen your hips for improved performance in both your daily and athletic life.
For many people the new year is all about setting new goals and a fresh start. Here are three simple steps you can take to support your fitness goals and keep your body resilient and injury-free!
Exercise rehabilitation is not the first thing many people associate with concussion treatment. But recent studies have shown that early onset of sub-threshold exercise under the close guidance of a trained health care provider can help improve recovery times. In fact, there is evidence that prolonged avoidance of physical and mental activity can slow progress in recovery and may exacerbate symptoms.
