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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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May 18

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MASSAGE THERAPY

We are happy to announce that we will now be offering massage therapy at the St. Albert ASM location!

Massage therapy offers multiple benefits such as:
- reductions in pain, muscle soreness, and tension
- increased soft tissue healing
- improved circulation

Call now to book!
☎️ (780) 460-9977  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton

advantagesportmedyeg

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May 11

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Meet Julia! 👋 

Julia is a first year Masters of Physical Therapy student currently doing her practicum at the ASM St. Albert clinic.

Here’s a bit about Julia!

I grew up on Vancouver Island, BC and after finishing high school I travelled for several years before completing my Bachelors of Science in Kinesiology from the University of Lethbridge. After graduating I moved to Fernie, BC where I was lucky to pursue many sports such as snowboarding, mountain biking, backcountry hiking and rock climbing. These sports are very fun and exciting (but pretty high risk!) and I saw lots of injuries occur in myself and my friends. Through this I was able to see the incredibly positive impact that Physical Therapy has on helping everyone return to their passions! I decided to return to school to complete my Masters so that I can be a part of that team! 

In my free time you can find me at the gym, running or biking in the river valley, cooking up big batches of new recipes to share with my roommates or friends, or heading back to Fernie to keep trying fun new sports! #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #student

advantagesportmedyeg

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May 9

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As you start running this spring, don’t get sidelined by common running injuries 🏃‍♀️ 🏃‍♂️ 

While managing these injuries involves many things, it is important to not underestimate the importance of strength training 🏋️‍♂️ 

Starting May 10 (tomorrow!) our athletic therapist Carrie Mussbacher will be running a 6 week strength training class on Tuesday evenings specifically designed for runners.

To register, call (780) 229-0174

Wanting to find out more about what injuries you can avoid? Visit the blogs page on our website to find more about The 5 Most Common Running Injuries are and how to avoid them.  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #student

advantagesportmedyeg

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May 3

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🚨 GIVEAWAY ALERT 🚨 

With the first round of the playoffs kicking off tonight, we have decided to launch giveaway where you could win your very own Connor McDavid Jersey to wear while cheering on our home team! 

To enter:
1. Follow @advantagesportmedyeg
2. Tag 2 friends per post (multiple tagged are welcomed so tag away👍)
3. Optional: share this post on your story for an additional entry

Ends: Friday May 6, 2022 at 12pm
Winner announced: Monday May 9, 2022

🟠🔵 Special SHOUTOUT goes out to the @edmontonoilers, Dr. Dhiren Naidu, TD Forss, and the rest of the team and staff as they begin the playoffs! We are rooting for you all! 👊👊 #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #edmoilers #edmontonoilers #stanleycupplayoffs #mcdavidjersey #giveaway

advantagesportmedyeg

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Apr 29

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⭐️ Friday spotlight! ⭐️

As we wrap up National Admin Week, a special shout-out and thank you goes out to all our amazing admin staff at ASM south and ASM north!

Thank you for all you do!
You rock!

#yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #adminweek

advantagesportmedyeg

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Apr 27

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Introducing Tannis! 

This week, we welcome physiotherapy student Tannis to the ASM south clinic.

Here’s a bit about Tannis:

I grew up in here in Edmonton on the south side area. I started my post-secondary journey at MacEwan University and completed my Bachelor of Kinesiology degree at the U of A in 2019. After that I worked in clinic as a Kinesiology for a year when I decided to pursue my Master of Science in Physical Therapy. I chose this career because I have always been passionate about helping people reach their goals and growing up as an athlete directed me to this field.
 
In my spare time when I’m not doing schoolwork you can find me in the mountains, camping, or hanging with family and friends. 

Welcome Tannis! 👊🏽 #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #student

advantagesportmedyeg

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Apr 9

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⭐️ Friday spotlight! ⭐️

Congratulations to our Kinesiology student Nicole who finished her final practicum at ASM today! 

Thank you Nicole for all your help around the clinic over the past few months; it was so great to have you part of the ASM team! We wish you all the best in your future endeavours! 🎓

#yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #kinesiology #uofakinesiology #student

advantagesportmedyeg

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Apr 4

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Become strong like a runner! 🏃‍♂️ 🏃‍♀️ 

From May 10 - June 14, our Athletic Therapist Carrie Mussbacher will be running a 6 week strength training class for runners! The 6 week course includes a functional movement screen and a strength program to best prepare you for a season of running!

For more details and to register call (780) 229-0174. #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #yegathletictherapy #edmontonathletictherapy #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegrunning #runner #edmontonrunnung

advantagesportmedyeg

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Mar 14

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At Advantage Sport Medicine we pride ourselves on continued education and staying updated on rehabilitation medicine research to better serve our patients.
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Thanks to @donjoyperformance we offer custom brace fittings for various knee injuries and osteoarthritis. For more information on brace fittings or any other clinic inquiries, see our website or DM us! #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #bracefitting #brace

advantagesportmedyeg

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Mar 2

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📚 We love welcoming students at Advantage Sport Medicine and being actively involved in their learning. 

Are you passionate about rehabilitation medicine and interested in learning more? 
Send us a message to find out more about how you can volunteer with us and get involved.

#yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #volunteer

advantagesportmedyeg

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Feb 22

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‼️ Tip of the week presents: hip mobility 

Hip mobility is essential to the proper functioning of the hip joint. Optimal hip mobility is crucial in attaining powerful and efficient lower body movement patterns.

Looking to simultaneously include glute activation? Swipe for a hip mobility exercise that combines mobility with glute activation! #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton

advantagesportmedyeg

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Feb 18

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✍️ New Blog Alert!

Feeling tight lately? Noticing more stiffness or difficulty performing certain movements?

See the link in our bio to read our latest blog post on “5 QUICK WAYS TO IMPROVE FLEXIBILITY” to find ways to improve your flexility and why maintaining optimal flexibility and mobility is important. #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton

advantagesportmedyeg

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Feb 11

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What are Hypopressives? 🤔 

The term ‘HYPOpressive’ refers to a reduction in pressure. Hypopressives are a form of exercise that aim to increase core strength while reducing pressure to the thoracic, abdominal, and pelvic cavities thereby reducing the risk of injury caused by increased pressure to these areas. The breathing component of hypopressives not only targets the core musculature but has also been seen to: 

* Decrease low back pain
* Improve posture and balance
* Promote healthy circulation
* Reduce the risk of pelvic floor dysfunction and associated conditions
* Reduce the risk of hernias
* Reduce stress and anxiety level

At Advantage Sport Medicine, many of our therapists, including our Athletic Therapist Carrie are trained in hypopressives. 

Carrie will be welcoming patients back in clinic beginning Tuesday, February 15!

To learn more about hypopressives or to book with Carrie, give us a call!

☎️ 780-229-0174 #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegAT #yegathletictherapy #athletictherapist #hypopressives

advantagesportmedyeg

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Feb 10

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🏅 Has your future Olympian been side lined due to injury? 

🥼Dr. Erika Persson is a Pediatric Sport Medicine Physician has a special interest in performing arts medicine and aesthetic sports including dance, gymnastics and figure skating. Dr. Persson is a team physician for Skate Canada and works with elite national figure skaters travelling internationally numerous times per year. 

She has also been part of numerous Team Canada Health Care teams including:
🏅2018 Winter Olympics in South Korea
🏅2016 Youth Winter Olympic Games in Norway as Chief Medical Officer
🏅2015 and 2017 editions of the FISU Universiade Games
🇨🇦 Numerous Canada Games
⛸ Skate Canada

☎️ For more information on assessments with Dr. Persson visit our website and/or call 780-460-9977  #yegphysio #yegfitness #yeg #physio #yeglife #yegfit #edmontonphysio #physicaltherapy #yegpt #yegphysicaltherapy #massagetherapyyeg #yeghealthandwellness #yegfitness #yegwellness #yeghealth #physicaltherapy #yeglove #yeglife #yegathlete #edmontonlife #edmontonathlete #sportsmedicine #yegphysician #yegsportsmedicine

advantagesportmedyeg

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Feb 8

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Guess who’s back!?!

Our Athletic Therapist @c_moose will be welcoming patients back in clinic beginning Tuesday, February 15!

Athletic therapists are experts at injury assessment, prevention, and rehabilitation. They provide care and reconditioning for individuals looking to remain/get active and play and important role in return to sport/full performance.

Give us a call for more information or to book in with Carrie! 

☎️ 780-229-0174

#yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton

advantagesportmedyeg

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Jan 31

Open
Mobility Monday presents: Hamstring Mobility

The hamstring muscle group is found on the back portion of the upper leg and plays a large role in lower body movements. Adequate hamstring mobility is important for achieving optimal lower body postures and mechanics and minimizing the risk of injury.

Swipe for a hamstring mobility exercise to get your week started! #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton
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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.

it states 103, 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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