HOME EXERCISES

Find here simple, safe exercises recommended by your osteopath to extend the benefits of your sessions. Each movement is designed to help you reduce pain, improve your mobility and take care of your body, right at home.

New exercises will be added regularly.

General and daily

Should I apply ice or heat?

When you're injured, it's often advisable to apply ice or heat, but do you really know when to use one or the other? Here are a few tips to guide you.

Sheathing routine

Sheathing is a fundamental exercise that helps strengthen the core, supporting your spine and improving your overall posture.

Proprioception exercises

Proprioception is the ability to perceive and recognize our body's position in space, as well as the coordination of our movements. It is a crucial component of our balance and coordination, and plays a vital role in injury prevention, especially for athletes and active people.

Muscular and lymphatic self-massage

Self-massage is a powerful technique for relieving muscle tension and stimulating lymphatic circulation, which is crucial for maintaining a strong immune system and a healthy body.

Tennis ball for muscle knots

Self-massage with a tennis ball is a simple and effective method of relieving muscular pain and tension. By incorporating this practice into your routine, you can improve your general well-being and prevent muscular injuries.

Shoulders, arms and back

Trapezius stretch

This exercise is particularly beneficial for releasing accumulated tension in the trapezius, often caused by stress or poor posture.

Stretching the Great PSOAS

Stretching the psoas major is essential to prevent low-back pain and improve posture.

Shoulder strengthening

By incorporating these exercises into your training routine, you effectively strengthen the rotator cuff, improving shoulder stability and reducing the risk of injury.

Trunk and abdominals

Diaphragm mobilization exercise

This exercise will enable you to reconnect with the sensations of your diaphragm and relearn how to breathe in a healthy, physiological way.

Hypo-pressive abs

Hypopressive exercises are particularly beneficial for strengthening the pelvic floor, improving posture and reducing the risk of problems associated with excessive intra-abdominal pressure, such as hernias or organ descent.

Hips, buttocks and lower limbs

Piriformis stretch

By practicing this stretch regularly, you can not only relieve tension in the piriformis, but also improve your overall mobility.

Hamstring stretch

These hamstring stretches can help improve flexibility, reduce muscle soreness and improve performance in a variety of physical activities.

Buttock stretching

Stretching the gluteus maximus is essential for maintaining good hip mobility, preventing lower back pain and improving performance in daily physical activities and sports.

Gluteus medius stretch

Stretching the gluteus medius is crucial for maintaining good hip mobility, stabilizing the pelvis and preventing pain associated with daily physical activities and sports.

The chair (sheathing)

Not only will you strengthen your thigh and gluteal muscles, but you'll also contribute to the stability of your knees, reducing the risk of injury and improving your overall performance in physical activities.

Contact

Metro: Orange Line, across from Laurier station