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5 Quick Ways to Improve Flexibility – Physiotherapy Clinic in Edmonton Tips

Fitness

Feeling tight lately? Noticing more stiffness or difficulty performing certain movements? Feels like visiting your physiotherapy clinic in Edmonton? Let’s talk about it!

What is flexibility?

  • “Flexibility” describes the total range of motion a joint or body segment can move within each plane of motion. In other words, it’s how much movement you can achieve around a joint without experiencing pain or resistance. Not only is our flexibility an important indicator of our muscle and joint health, but it also serves as a critical foundation for our body to perform our daily activities.
  • Optimal flexibility of a joint is a combination of normal extensibility of both the muscles and soft tissue around a joint; as well as normal mechanics of the joint surfaces themselves. Many other factors contribute to flexibility as well, including but not limited to age, gender, scar tissue, joint adhesions, or injury (Anderson &Parr, 2013).

Why is my flexibility important to improve?

  • A flexibility program can help you feel better and experience less stiffness, improve and correct your posture, reduce your risk of injuries and reduce the development of chronic conditions.
  • If a joint or segment of the body is ‘hypomobile,’ meaning, flexibility in the area is reduced, this may increase your risk to experience injury. Namely, muscular strains, overuse injuries (ie. Tendinopathies), or nerve compression conditions may be experienced as a result.
  • Since the human body is a chain, limited movement in one area will directly affect the joints and limbs immediately adjacent to it. Therefore, a hypomobility in one joint or area may lead to overloading or a “hypermobility” around it as the body has to compensate for the loss of motion over time. Further, changes in tissue length and joint mobility may also cause changes in posture contributing further to the risk of injury development or symptoms.

5 Quick Ways to Improve your Flexibility:

1. Daily Stretching

  • Passive stretching is one of the most well-known techniques to address muscular tension and has been shown as one of the most effective treatments in research.
  • Stretching typically involves moving to the end of the available motion and maintaining a prolonged hold (20 – 30 sec) with slight overpressure as to feel a stretch or tension within the muscle.
  • For best and enduring results, it is important to stretch daily. The goal is to total 60 seconds of stretch to each affected muscle. How many repetitions you utilize to achieve this total can be individualized to your tolerance but is typically recommended within 2 – 3 repetitions (20 – 30 seconds each).
  • It is important to note that you should not feel any pain during a stretch. If pain is experienced, it may be an indicator you are stretching too far or to see a physiotherapist for a thorough assessment.
  • A gentle warm-up or heat application (if appropriate) to the area prior to stretching can improve results and effectiveness.

 

stretching demo 1stretching demo 2stretching demo 3

Figure 1: Demonstrations of common lower extremity stretches for the hamstrings, hip flexor, and glutes, respectively.

2. Active (AROM) vs. Active-Assisted (AAROM) Range of Motion Exercises

  • Following static stretching, it’s important to move your joint and musculature through the new range you have just created. By following your stretches with AROM/AAROM exercises, this facilitates muscular strengthening within the new range and further joint lubrication to maintain the improvement achieved by stretching.
  •  To perform AROM exercises, you will focus on moving the joint throughout the total pain-free range of motion for 15 repetitions. Focus on holding at the new end range for 2 – 3 seconds.
  • For a deeper stretch, active-assisted ROM exercises utilize belts, brooms, or hockey sticks to achieve further stretch into end range. It is important to perform these exercises slowly and with control.

3.Self-Myofascial Release (SMR) Techniques

  • Self-myofascial release techniques are strategies to massage or release trigger points on your own. Foam rollers, massage balls, or massage wands can be used to release tension within the muscle and aid with your flexibility training.
  • Although research is presently unclear on the exact mechanism that causes the effect, one thing is of agreeance, these techniques are an effective adjunct to stretching and range of motion exercises when the goal is to improve flexibility.
  • It is recommended to roll over the affected muscle / area for 30 – 60 seconds, allowing yourself to pause on particularly tight areas noticed throughout the repetition. This can be repeated for up to 3 repetitions, allowing yourself a 30 second rest in between.
  • It’s important to note that SMR is considered an ‘adjunct’ technique and therefore is only beneficial when used in combination with stretching and range of motion exercises.

Figure 3: Trigger point release / self-myofascial massage for the hamstrings with a foam roller.

4.Deep Breathing / Relaxation Techniques

  • Stress is often an unavoidable factor of our day-to-day lives and it may be affecting your flexibility more than you think. Psychological stress has been shown to increase muscular activity and tension at rest.
  • Stress and cortisol (the stress hormone) naturally causes an increase in the activity of your sympathetic nervous system triggering your ‘fight-or-flight’ responses. This system inherently triggers an increase in tone throughout your muscular system.
  • Deep breathing and relaxation techniques can be used to decrease the activity of our sympathetic nervous system and to instead activate our ‘rest-and-digest’ system, the parasympathetic nervous system, promoting relaxation throughout the body.
  • Deep breathing exercises, especially practicing diaphragmatic breathing, can be done in sitting or laying on your back. Place one hand on your chest and one hand on your belly. While inhaling through your nose, count to 2 and focus on feeling your belly rise. Hold for 2 counts. Finally, exhale through your pursed lips for 4 counts. Repeat for 10 cycles!
  • This pattern of breathing naturally causes your body to release tension and stress and can make your stretching activities more effective and prevent further stiffening over time!

5.Stay Active and Take Stretching Breaks!

    • Moving your body is one of the best ways to address and prevent stiffness. Physical activity has many benefits, including increasing blood flow, improving muscular extensibility, relieving stress, allowing for joint lubrication, and improving posture.
    • Try to take activity or stretching breaks throughout your day, especially to break up long periods of time spent in one position (i.e sitting). Breaking up static postures can help prevent the development of muscle tightness, joint stiffness, and counteract the effects of habitual postures.
    • Short activity breaks, even 30 – 60 seconds of stretching every hour can dramatically improve your flexibility and help maintain your range of motion.
    • Consistency is key!

 

When to see a physiotherapist:

While flexibility training can often be performed at home, others prefer to have it at a physiotherapy clinic in Edmonton. It is important to ensure these exercises are safe and appropriate for you and your body. A thorough assessment with a physiotherapist can help you identify both physical and environmental factors contributing to your flexibility and tailor these quick steps to your specific area of concern. Further, a holistic assessment will include important safety screening to minimize your risk of injury during your rehabilitation. Lastly, if you’ve tried these steps and have not seen any improvements in your range of motion, a physiotherapist can help you detect and treat any underlying joint pathologies contributing to your restrictions that are difficult to treat at home or may be limiting your progress. Come visit our team of health care professionals at Advantage Sports medicine for an assessment and to get back to doing what you love.

References:

Alter, M. J. (2004). Science of flexibility. Human Kinetics.
Behm, D. G., & Wilke, J. (2019). Do self-myofascial release devices release myofascia? Rolling mechanisms: a narrative review. Sports Medicine, 49(8), 1173-1181.

Dębski, P., Białas, E., & Gnat, R. (2019). The parameters of foam rolling, self-myofascial release treatment: a review of the literature. Biomedical Human Kinetics, 11(1), 36-46.

Peacock, C. A., Krein, D. D., Silver, T. A., Sanders, G. J., & Von Carlowitz, K. P. A. (2014). An acute bout of self-myofascial release in the form of foam rolling improves performance testing. International journal of exercise science, 7(3), 202.Chicago

Stathokostas, L., Little, R., Vandervoort, A. A., & Paterson, D. H. (2012). Flexibility training and functional ability in older adults: a systematic review. Journal of aging research, 2012.

Wilke J, Müller AL, Giesche F, Power G, Ahmedi H, Behm DG. Acute Effects of Foam Rolling on Range of Motion in Healthy Adults: A Systematic Review with Multilevel Meta-analysis. Sports Med. 2020 Feb;50(2):387-402. doi: 10.1007/s40279-019-01205-7. PMID: 31628662.

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Mar 21

Open
EXERCISE OF THE WEEK:
Slider Wall Push Up

Emilie’s pick for this week’s exercise is a slider wall push up. This exercise targets core stability as well as shoulder/scapular stability!
Wanting a harder variation? Try the above from the floor!

Start your day off on an active note and give it a try! Remember to listen to your body when performing the above.

#yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

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Mar 14

Open
✨ ASM Athlete Highlight ✨

This week marks 1 year post Achilles Tendon Repair for ASM athlete Alex!
Alex has been diligent with his rehabilitation program and has worked hard with the team at ASM. 
Alex is now mastering high level rehabilitation exercises and is returning to sport.
Great work Alex!!! 👏 #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

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Mar 8

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🚺 INTERNATIONAL WOMEN’S DAY 🚺

Today we recognize all the amazing women that make-up our staff at ASM North and South! You all rock! #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives #internationalwomensday

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Mar 6

Open
Strengthening Up The Chain

While the initial treatment plan following an injury might include basic strengthening exercises, it is important to eventually address the areas that are “ further up the chain”.

In other words, once progressed past the initial phases of injury, looking beyond the injury and targeting muscles groups that may be influencing and contributing to the injured area is crucial to maximize healing and return to performance.

Have you experienced an injury? Our team of physiotherapists, athletic therapists, occupational therapists, and kinesiologists are experts in helping you identify all the things contributing to your injury. Call us today for an assessment.
☎️ 780-229-0174  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

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Feb 28

Open
EXERCISE OF THE WEEK:
Overhead Pallof Press 
(darn autocorrect in the video; our apologies!)

Koji’s pick for this week’s exercise is a pall-off press with an overhead variation. This exercise targets core stability as well as shoulder/scapular stability.

Start your day off on an active note and give it a try! Remember to listen to your body when performing the above.
#yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

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Feb 22

Open
EXERCISE OF THE WEEK:
Front foot elevated split squat 

Austin’s pick for this week’s exercise is the front foot elevated split squat. This excise targets single leg strength and stability, core strength, and balance.

Start your day off on an active note and give it a try! Remember to listen to your body when performing the above. #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

advantagesportmedyeg

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Feb 17

Open
Taping “How To”: Buddy Taping 👯‍♀️ 

Buddy taping refers to tapping an injured finger or toe to an uninjured/healthy one. The healthy digit thus acts as a digit act as a splint to support the injured digit and promote healing.

Stay tuned for more taping tutorials coming your way!  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

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Feb 15

Open
EXERCISE OF THE WEEK

Tannis’ pick of the week is: heel elevated back squats 🏋️‍♀️ 

This exercise is an excellent way to increase the depth of your squat and target your quadriceps muscles. In addition to this, it also allows activation of various hip stabilizers allowing for greater muscle group utilization. 

I don’t have a squat rack or not quite ready to use one? Try the above without any weight or hold a dumbbell as a goblet weight!
Don’t forgot to listen to your body when attempting the above! #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

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Feb 9

Open
EXERCISE OF THE WEEK - “Therapist pick edition”

Danielle’s pick for exercise of the week is:
Single Leg Lateral Ball Squat

This exercise is an excellent way of strengthening the hip stabilizer muscles in a dynamic way. The exercise works a combination of single leg strength, core stability, and balance to provide an excellent dynamic strengthening exercise! 
Remember to listen to your body when attempting the above!  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

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Feb 7

Open
Introducing: 
H Y P O P R E S S I V E S

Hypopressives utilize deep breathing and core activation to increase the strength of postural muscles, and help regulate the nervous system.

Hypopressves train and restore the deep core and pelvic floor function from the deepest layer inside out under low pressure.

Here’s how the Hypopressives technique has helped our clients over the years: 

💬 “Helped with postpartum recovery”
💬 “Find it helpful for back pain & chronic pain
Improved posture” 
💬 “Calming when feeling stressed”
💬 “Stopped peeing with coughs & sneezes”
💬 “Not afraid to jump on the trampoline with kids”
💬 “Run without fear of peeing”
💬 “Stopped living in fear of prolapse symptoms” 
💬 “Helped with period pain during menstruation”

Want to learn more?
Call us today!
780-229-0174  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

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Feb 6

Open
We love hearing about our client and patient’s success! Hearing things like “I have progressed so much further than I ever thought it possible” is music to our ears! 👂 

At ASM, we pride ourselves on being an integral part of your rehabilitation journey! 

Call us today to book your assessment!
📞 780-229-0174

 #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

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Feb 3

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‼️ N E W • B L O G • A L E R T ‼️ 

We are now 1 month into New Year’s Resolutions. 
Are you looks for tips for long term success? 💁 ✅

Making a resolution or setting a goal is the first step in making a change to your lifestyle or behaviour. Goals can be big or small, short or long term and they can be geared towards creating a new habit or reducing one we already have. Whether you want to get more sleep, eat better, or be more physically active, your goals will be the stepping stones to get you on the right track!

Check out of website to read the full blog post on how you can remain successful with your New Year’s resolutions! #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

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Feb 2

Open
🌟 ASM SPOTLIGHT: INTRODUCING SYLYANNE 🌟 

Sylyanne Foo graduated from the University of Alberta with a Master of Science in Physical Therapy. Previously, Sylyanne completed a Bachelor of Science in Environmental Sciences with Distinction.
 
Sylyanne is passionate about working with clients of all ages and activity levels – she will take the time to understand how your injury is impacting your life and work with you to meet your own unique goals. Taking the time to set specific goals will allow her to appreciate what is important to you and to integrate rehab into your daily routine. Sylyanne’s goal is to empower each individual by helping you understand and manage your injury/condition and by providing tools and the latest evidenced-based treatment to aid in your own recovery. Her treatment style emphasizes education, manual therapy, exercise prescription, and self-management techniques, to optimize recovery. She is also determined in staying up to date with the latest evidence-based treatment through research and continuing education courses. Sylyanne has been fortunate enough to have experiences in acute care/ICU, community neurorehabilitation, geriatrics and orthopaedic settings throughout her education.
 
Outside of work, Sylyanne loves to spend time with her two senior dogs (Milo and Bella). Sylyanne enjoys different ways to stay active, such as running, hiking, biking, skiing and snowboarding, ice skating, and volleyball. Sylyanne also loves having a good brunch, spending time outdoors, and exploring different travel destinations. Her goals for 2023 is to complete a marathon and continue to be involved in the community through skating lessons and volunteering. 

☎️ Call today to book with Sylyanne!
(780) 229-0174

advantagesportmedyeg

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Jan 30

Open
MOBILITY • MONDAY

“Mobility Monday” is making a comeback this week to feature “Around the World”
Thoracic Rotation 🌎 

Get your week started with the exercise above to help improve the mobility of your mid back.

Remember to listen to your body when attempting the above. 👂  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

advantagesportmedyeg

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Jan 26

Open
We pride ourselves on providing the best possible care for our patients and clients 👥

Returning people to full function in their every day lives and increasing people’s quality of life is what we strive for 

We are so glad that we can help get people back to what they do!  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

advantagesportmedyeg

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Jan 24

Open
E X E R C I S E • O F • T H E • W E E K

This week we are featuring a thoracic rotation exercise that combines lower body and upper body mobility.
Get moving this week and give it a try!
Remember to listen to your body when attempting the above.  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy
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EDMONTON

302, 575 100 St SW

Edmonton, T6X 0S8

Phone: (780) 229 0174

Fax: (780) 498 6024

Clinic Hours:

Mon-Thursday 7am-7pm

Friday: 7am–4pm

Saturday: 8am-3pm

Sunday: Closed

ST. ALBERT

#101, 190 Carleton Dr.

St. Albert, AB T8N 6W2

Phone: (780) 460 9977

Fax: (780) 460 9978

Clinic Hours:

Monday-Thursday: 7am-7pm

Friday: 7am-4pm

Saturday: 8am-3pm

Sunday: Closed

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