Showing posts from March, 2016

Upper Fibre Trap Stretches

Upper fibre trap stretch. Hold the chair firmly with one hand and place the other hand on the head just above the ear and tuck in your chin tilt you head to your shoulder and look to the right down the floor. Hold this exercise for 30 seconds and do 3 repetitions. Rest in between sets do both sides.

Stretches for a Pain in the Tailbone

The tailbone, located at the bottom of the spinal column, is known in anatomical terms as the coccyx. Pain found in this area is the result of overuse, trauma or tightness in the neighboring muscles -- which include the glutes, adductors and piriformis. Stretches can help alleviate pain and keep the tailbone area more flexible.

Cat Cow Combo The Cat Cow Combo is two yoga poses blended together in one exercise. Assume an all-fours position with your hands under your shoulders and knees under your hips. Take a big breath in as you arch your back and look straight up in the air. After holding for a full second, exhale and round your back in the air as high as possible. When doing this, drop your tailbone down and fix your gaze back down on the floor. Hold this again for a second and continue to alternate each position with each breath. Knee Pull-in A knee-to-chest pull-in helps stretch the lower back and glutes area from a lying position on the floor. You can do this with both legs or one …

Inner Core Strengthening Tips

Welcome to Insync Physiotherapy tips on strengthening your core. This exercise is to strengthen your inner core, specifically your transverses abdominal muscles. So you’re going to lay flat on a yoga mat with your head on a pillow, and your knees bent at 90ª and your feet flat on the yoga mat, with one hand on the diaphragm and the other hand underneath the low of the back you are going to begin diaphrametic breathing. So that’s breathing into the base of your lungs and now the other hand is basically going to be feeling for no gapping while we do this exercise. So you’re going to be basically take one leg and bring the knee up toward the chest, take 5 seconds to do that, slowly and then follow it with the other leg for 5 seconds, and then you’re going to follow it back down for 5 seconds, then 5 seconds down with the other leg with he knees bent. Now you’re going to keep repeating this and as you do this, you really want to make sure you’re feeling no gapping in the low of the back.…

Shoulder Strengthening Tips

In order to even begin strengthening the shoulders and keep the rotator cuff muscles strong and healthy, you must first develop a strong base from which to work. The physiotherapists at Insync Physiotherapy in Burnaby, will help you build a solid foundation towards a better functioning shoulder. The basic scapular strengthening exercises are effective for any type of rotator cuff injury, including: shoulder impingement syndrome, shoulder ligament sprain or dislocation, shoulder separation (AC joint sprain), repetitive stress injures and calcific tendinopathies. We accept WorkSafe BC and ICBC claims.

Lower Body Strengthening Tips - Lunge Squat Hop

This exercise is called the squat lunge and it is geared towards strengthen the glutes primarily in conjunction with your core stability in your lower quadrant.  What you want to do is you want to place your foot elevated on a bench or a chair and then with your core engaged you’re basically going to do a straight squat down on one leg. Important things you want to keep in mind is you want to keep the knee in alignment with the second toe and do not extend the knee past 90ª over the toes. Now if you’re really good at this you can do the variation of this. We call this variation number one and you’re only going to do this if you are comfortable with the basic squat lunge. So essentially you are doing the same thing except this time it’s a squat lunge hop, and you are also engaging the core and making sure you don’t extend past 90ª of a bend at the knee at the front of the leg and you want to make sure you have full control over the squat lunge hop. You want to do three sets of ten eve…

What Makes Insync Physiotherapy Services So Special?

Who do you know that's in pain & sacrifices playing sports, doing things & living the active life style they really want? At Insync Physiotherapy we strive to help you connect with how you really want to move again!

InSync Physiotherapy provides services in sports Medicine, sports injuries, physiotherapy, exercise rehabilitation, massage therapy, acupuncture and IMS. We accept WorkSafe BC and ICBC claims. We are excited to be providing integrated patient-centred health care services to help you get back "InSync" with your optimal health and maximum potential for sport, work or play. We are committed to give you the highest level of professional care and service while utilizing latest advances in physiotherapy and health care to treat the underlying cause(s) of your problem.

7 Exercises to Maximize Hand, Wrist, and Forearm Strength

It is extremely important not to neglect working your forearms during your exercise routines. The hands, wrists, and forearms should be prioritized while warming up and while working out. Below, we recommend several stretches and essential exercises that will allow you to build strong and symmetric forearms. The Benefits of Forearm and Wrist Exercises So often, the biceps and triceps are the focal point of upper extremity development, while the forearms and wrists are given minimal attention. But the forearms and wrists allow us to perform the exercises that develop and maximize biceps, triceps, deltoid, chest, and back strength. Therefore, it is imperative that we devote time and energy to optimize the strength of our hands, wrists, and forearms. 7 Essential Forearm and Wrist Exercises Here are seven essential tips to really help you to develop strong and symmetric wrists and forearms. We recommend doing these exercises three times per week. Flex and extend all fingers, while makin…

Fight Fatigue With These 13 High-Energy Foods

Sluggish? Tired? Missing that get-up-n-go? There’s no question that today’s busy lifestyle can leave the most naturally energetic woman feeling a bit blah any time of day. Instead of reaching for sugary energy bars or high-caffeine beverages, fight fatigue by adding these 13 high-energy foods to your menu plan. Food plays a bigger role in our energy levels than many people realize. Our bodies are machines made to move, whether that movement involves wrangling toddlers or cleaning for an elderly parent. Unhealthy food choices, especially those with refined sugar, added sodium, and excess fat, don’t nourish the body with the energy it needs to move through even a normal day. Just like most cars need gasoline to get from point A to point B, your body needs the fuel that comes from food to get from morning to night. Foods for energy deliver a variety of nutrients to fuel cells. For example, tuna offers B vitamins to build red blood cells that then carry necessary oxygen throughout the …

5 Exercises to Strengthen Your Core That Are More Effective Than Sit-ups

What is the core? The term core is often used in health and fitness. However, when most people think of their core, the first thought is often abs. The core does include all 3 layers of abdominal muscles, as well as the muscles of the back and the muscles that surround the hip and buttocks, such as the gluteal group of muscles. The core group of muscles can be thought of as a cylinder the supports your body. All of these muscle groups need to work in good function in order to maintain standing balance and correct posture.

Do I need to do more than sit ups? Yes! Since there are more muscles involved in the core, it is great practice to focus on each of them during your workouts. Traditional sit ups are somewhat outdated, and there has been research done that suggests the repeated flexion movement of the spine that happens during a sit-up (i.e. the folding upward part of the sit-up) can be damaging to the spine.
So how do I work my core muscles? Great question! Here is a short list of some e…

What’s a Shin Splint Injury?

Whether you are a new comer to running, or a seasoned marathoner ramping up mileage/intensity for your next race, shin splints can really hinder your training. In fact, nothing can slow you as a runner like the nagging pain of shin splints. Technically known as Tibial Stress Syndrome or MTSS, shin splints is the broad term usually used to describe pain along the front portion of the lower leg whether it’s referred to as anterior shin splints—or pain on the front outside part of the leg—or medial shin splints—pain on the inside of the leg. These are some of the most common injuries among runners, and other athletes, like dancers and gymnasts. Shin Splints Symptoms The major sign of shin splint is a burning lower-leg pain that can hinder your running and keep you off training. The shins may ache, throb after your runs, or just when galloping to catch the bus. The pain is usually felt along the shinbone or behind it. Shin splints—when ignored—can quickly become of the most debilitati…

Physiotherapy FAQ

We get a lot of similar questions at the clinic, so I wanted to share some of the answers to our most frequently asked questions with you:

Do I need a referral?
No, you do not need a doctor’s referral to make an appointment with us! Your extended healthcare provider may require one to cover physiotherapy expenses, but every plan is different. It is best to check with your extended medical provider if a referral is a required prior to booking your appointment.

Can I book online?
Yes! We started online booking recently. If you would like to book for the Cambie Village location, please visit: to make your appointment. If you would like to book for Burnaby Heights, please visit:

Who is the best physiotherapist at Insync?
All of our physiotherapists are very skilled in their work, and they are honestly all wonderful. However, they do take special interests in particular parts of the body or specific sports. If you woul…

6 Great Stretches For Tight Hip Flexors

Shakira said ‘Hips don’t lie’. Talking about hips, they are probably the first part of our body to get bloated. The Hip flexor is an important muscle group, which helps move the knees to the chest and the legs front to back and sideways. As many people sit on workstations all day, the hip flexors can become tight and stiff. So, how do we make them supple and trim again? This is where the hip flexor stretches come to the rescue! These stretches help loosen the hip flexors and improve their flexibility. So, want to know the different types of hip flexors? Then give the following lines a read! Hip Flexor Stretches – 6 Types:1. The Standing Hip Hinge: This is an ideal warm-up exercise to stretch hip flexors. Support your back with your hands and bend the upper body back. Hold for a while and return to the starting position. To add more intensity kneel down and perform the same exercise. The kneeling down will stretch the hip flexors and the quads as well. This is one of the best exercis…