Do you often have stiff or sore necks?

Muscles, tendons, ligaments, and bones make up the neck. These support the head and allow it to move in a variety of directions. When the neck is overworked or injured, it can become stiff and uncomfortable.

If you often have a stiff or sore neck then stretch the neck muscles by gently and slowly moving the head from side to side. Roll the shoulders forward and backward. Stop if the stretches cause pain.

Some of the following measures can help prevent a stiff neck:

1- Exercise on a regular basis. Muscle tightness and stiffness can be relieved by moving the body.

2- At PhysioExperts we offer much more than just general physiotherapy treatments to help you restore your mobility and help you make sure to not put yourself in any harm’s way.


Book an appointment to get a physical assessment done for your condition and get personalized treatment.

For appointments, Call Us: 613-672-6000 or drop us an email: info@physioexperts.ca

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Tired of sitting all day? Turn your furniture into workout equipment!

Even if you’re seated for long periods of time, you can stretch and move your body with workouts. While they may not give the same results as going to the gym or going on a run, keep in mind that every little bit helps when it comes to fitness.

Grab a chair and follow the steps as shown in the video for quick exercises using a chair. Happy Moving!

Some of the benefits of chair exercises are as follows :

1- Improved range of motion and flexibility
2- Blood circulation is improved.
3- Muscle strength is improved, and balance is improved.
4- Joint stiffness and discomfort are reduced.


Book an appointment to get a physical assessment done for your condition and get personalized treatment.

For appointments, Call Us: 613-672-6000 or drop us an email: info@physioexperts.ca

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Resistance Band Exercises

If you enjoy bodyweight exercises and are searching for a way to improve your current regimen, you might be interested in resistance bands, a muscle-building tool!

Resistance bands are likely the best inexpensive training tool you can get. Unlike dumbells, resistance bands put less pressure on the joints and can target small and large muscle groups at once. Whether you are a beginner or already at an advanced fitness level, resistance band exercises can give your muscles a good challenge.

The following are the 3 Resistance Band Exercises for you to try at home or in the gym.

Resistance band exercises are surprisingly effective and offer many benefits. Here are some of them :

1- Resistance bands and tubes have been proven to improve the strength, size, and function of muscles in the elderly as well as those undergoing rehabilitation.

2- The constant tension from bands adds an element of required stabilization from your body to maintain form during many exercises.

3- Resistance bands are an inexpensive addition to your home gym equipment.


Book an appointment to get a physical assessment done for your condition and get personalized treatment.

For appointments, Call Us: 613-672-6000 or drop us an email: info@physioexperts.ca

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Ways to stay fit when you work from home

One of the biggest problems from working at home is inactivity.

Weight gain, heart disease, diabetes, high blood pressure, and other chronic illnesses can all be linked to too much sitting. An easy place to begin: Simply start to move your body a little more at your desk.

Here are 3 simple yet effective exercises you can do at your desk :

1. Chair Squats

Stand up from your chair, lower your body back down, stopping right before you sit back down. (Keep your weight in your heels to work those glutes). Then stand back up again.

2. Calf Raises

Hold on to the back of your chair. Then lift yourself as high as you can on your toes. Hold for a few seconds, then release.

3. Wrist bend exercise

Hold the upper part of your hand with your other hand and slowly bend your. wrist down and then upwards until a stretch is felt at each extreme. Hold each for a slow count of 10. Repeat 3 – 5 times.

It may take some creative thinking and self-discipline, but it’s important for both your physical and mental health to remain active even when working from home.

PhysioExperts we offer much more than just general physiotherapy treatments to help you restore your mobility and help you make sure to not put yourself in any harm’s way.

Book an appointment to get a physical assessment done for your condition and get personalized treatment.

For appointments, Call Us: 613-672-6000 or drop us an email: info@physioexperts.ca

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Bosu Ball PhysioExperts

How to workout with a Bosu Ball

Do you want to learn how to use a Bosu ball in your workouts? We’ve got you covered.

What is a Bosu Ball?

A Bosu ball is inflated on one side and has a flat platform on the other. It looks like an exercise ball divided in half. It’s a balance trainer, with an unstable surface on which the user may conduct exercises that target a range of muscles.

Not only is it a balance aid, helping user’s co-ordinate muscles and nerves for unstable conditions that you experience in everyday life, but it also assists in a number of other types of training, such as stretching, rehabilitation, and strength training.

BOSU exercises build core and overall strength and improve balance, stability and flexibility. Because of the instability, just about any exercise on the BOSU works the core, even if it doesn’t feel like it.

Here are 3 Bosu Ball exercises:

1. Ball Push-up

– Start in a plank posture with your hands on the flat side of the ball,
– Put your toes on the floor and keep your legs straight.
– Raise your body to the point when your arms are virtually straight (do not lock your elbows).
– Hold for two seconds while balancing.
– Slowly return to your starting posture and repeat.

2. Bosu Ball Mountain Climber

– Place a Bosu in front of you on the floor. Place your hands on the edge of the Bosu and your feet on the floor behind you, resting on your balls. This is where you’ll begin.
– Bend your right knee and draw it towards your chest while keeping your left foot on the floor.
– Return to the starting position by extending your right leg.
– Bend your left knee and draw it towards your chest while keeping your right foot on the floor.
– Return to the starting position by extending your left leg. Alternate between right and left for the number of repetitions specified. Gradually increase your pace, making sure the moving leg does not touch the ground.

3. Single-leg hold

– Place the Bosu flat side down.
– Place one foot in the middle of the Bosu and step up onto it, balancing on your leg.
– Maintain your balance for 30 seconds, trying not to let your other foot touch the Bosu or the ground.
– Repeat on the other side.

At PhysioExperts we offer much more than just general physiotherapy treatments to help you restore your mobility and help you make sure to not put yourself in any harm’s way.

Book an appointment to get a physical assessment done for your condition and get personalized treatment.

For appointments, Call Us: 613-672-6000 or drop us an email: info@physioexperts.ca

Follow Us  Facebook | Twitter | Instagram

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