Find Relief from Muscle Tension
If you are struggling with specific pain or tension in your body, we have recorded some video physiotherapy exercises to reduce pain. These exercises focus on different parts of the body where pain and stiffness are commonly found.
Each video demonstration is performed by a One to One physiotherapist or RMT. These exercises are safe and, if done properly, can result in pain relief and a greater fluidity of movement.
Subscribe to the One to One Wellness YouTube channel, as we continuously add helpful physio and massage demonstrations to help you feel more comfortable at home.
Book AppointmentUpper Body Pain
Exercise for Neck and Back Tension: The Bow Forward
The physiotherapists and massage therapists at One to One Wellness believe that gentle, pain-free movement is imperative to improving pain and stiffness in the neck and back. The bow forward is a great exercise to help with an awareness of your movement, where you are holding tension, and how to release the pain or stiffness in your neck, back, and even the chest.
Exercise for Neck and Arm Release Exercise
Physiotherapist Tyler Dillman walks you through the neck and arm release exercise. This simple exercise is great at relieving tension and bringing your shoulder blades down.
Cranial Nerve 11 Slider Exercise
Physiotherapist Tyler Dillman demonstrates this slider exercise used to target the cranial nerve 11. Relying on a pulley system, this exercise allows for the stretching and slacking of this particular muscle group and nerve.
Exercise for Low/Mid Back and Hip Pain
Physiotherapists and massage therapists will often give the anterior and posterior pelvic tilt as an excellent movement exercise that helps relieve low back (lumbar spine), mid back (thoracic spine), hip/pelvic, and even neck (cervical spine) pain and stiffness. It’s easy, relaxing, gentle, and feels good. Adding the movement required for sitting to standing (bending at the waist to do lumbar flexion) makes it functional.
Lower Body Pain
One to One Wellness Mobility Exercise: Spinal Opener and Sciatic Nerve Mobility
Physiotherapists and massage therapists at One to One Wellness will often give the “spinal opener and sciatic nerve mobility” exercise as an excellent movement exercise that helps relieve low back (lumbar spine), thoracic spine, abdominal, hip/pelvic, knee, and ankle/foot pain and stiffness. It’s easy, relaxing, gentle, and feels good. Paying attention to slow, specific, and novel movement helps to break familiar movement patterns into new, pain-free movement throughout the upper and lower body. This is an “awareness through movement” exercise, often referred to as a “somatic” exercise.
One to One Wellness Mobility Exercise: Steeple Twist
Physiotherapists and massage therapists at One to One Wellness will often give the “steeple twist” exercise that helps relieve low back (lumbar spine), abdominal, hip/pelvic, knee, and ankle/foot pain and stiffness. It’s easy, relaxing, gentle, and many say that it actually feels good. Paying attention to slow, specific, and novel movement helps to break familiar patterns into new, pain-free movement throughout the upper and lower body. This is an “awareness through movement” exercise, often referred to as a “somatic” exercise.
Foot Pain
Toe Foot Dissociation Exercise
Physiotherapist Tyler Dillman demonstrates a simple exercise to help release tightness, tone, and discomfort in your foot due to a lack of motion and control. Learning to dissociate your toes from your foot and ankle can improve mobility and release tension throughout the whole area.
Medial Plantar Nerve Slider: Neural Mobilization Technique
Physiotherapist Tyler Dillman describes this neural mobilization technique that may help to decrease heel pain associated with plantar fasciitis and other foot pain. Gentle, easy, and effective, this is a great exercise to improve mobility and circulation to the nerves that can get irritated and painful in the back of the calf and into the foot and heel.
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Visit Our Location
We’re located in the Vertu building, located on Dresden Row and Artillery Place in Downtown Halifax. Underground parking is available.
Many of our practitioners also offer virtual appointments. Contact us to learn more about online sessions.
Our Address
- 1535 Dresden Row Suite 210
- Halifax, NS B3J 3T1
Contact Information
- Phone: 902-425-3775
- Fax: 902-425-3774
- Email: admin@121wellness.ca
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One To One Wellness
- 1535 Dresden Row Suite 210
- Halifax, NS B3J 3T1
- 902-425-3775
- 902-425-3774
- admin@121wellness.ca