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Proper form is essential to get the most out of an exercise and to prevent injury. So let’s revisit some of the most fundamental exercises to build a strong foundation.

Since COVID, fitness studios, trainers and gyms have had to develop new ways to connect with their clients by offering online classes for the foreseeable future.

For many of us, working from home has been a great way to remain active while keeping ourselves and community safe. Unfortunately, without the hands-on attention from an instructor, we can make mistakes that can lead to injury.

Mobility isn’t the same as flexibility. It’s about having the full range of motion within your joints and proper muscular activation or control throughout that range. This allows you to squat deeper and jump higher.

Osteoporosis is a relatively common condition that causes weak and brittle bones. Although there is no cure, there are some treatments to help strengthen your bones. One form of treatment that has proven to be effective is a therapeutic weight-bearing exercise program prescribed by a Physiotherapist, Athletic Therapist or Kinesiologist.

Hip flexors often become tight and weak from too much sitting. It is also a problem area for many runners as the area can be prone to repetitive use injuries.

Here are 5 exercises to keep your hip flexors healthy with a combination of mobility and strength based-exercises demonstrated by COAST Physiotherapist Rachel Wong.⁠

The squat is one of the most essential movements for everyday function. The squat is mimics so many of our daily movements such as sitting in a chair, getting out of a car and it is even one of the first movements we learn as a baby. The squat is also a powerful exercise for building strength and endurance in your lower body.

Transitions can be some of life’s most stressful events. The death of a loved one or a divorse can be very disorienting and we can struggle to find ways to cope with the pain and sense of disorientation. And yet, as a society, we don’t really talk about it.

Are you worried about getting injured? At COAST, we not only want to help you recover from an injury, we also want to help make you stronger and more resilient to prevent future injuries. Here are our top three prehab tips to help injury proof your body.

Tightness, pinching, and twinging? Injuries aren’t always what they seem. The good news is you can catch them before they sneak up on you by identifying and addressing the early signs. Here’s how to prevent minor injuries from turning into major problems.

In Vancouver we are fortunate to generally have mild weather to allow us to train for spring races. There are also a lot of great local spring races to choose from! Proper training for a race takes time and dedication. If you are planning to run a race this spring, now is the time to start training and doing the hard work.  Here are a few tips to help you run your best race.

Pain, stiffness or weakness in your hands and wrists is very common. It can have a significant impact on your daily life from typing on your keyboard to swinging a racket. With the right treatment and prescribed exercises you can help improve the strength and range of motion in your hands.

Here are some critical hand and wrist exercises to help improve hand mobility.

Rehabilitation from a concussion can depend on the nature of the injury and how it has impacted your body. Vestibular problems are a common symptom that can cause dizziness and affect your balance. A vestibular physiotherapist can help patients suffering from a concussion with an exercise-based treatment program to improve gaze and postural stability, and also diminish dizziness. Here are a few examples of exercises to help reduce post-concussion symptoms, which a vestibular physiotherapist might recommend.

At COAST, our practitioners work as an integrated team to ensure the best possible care for our clients. Our Registered Massage Therapists offer a wide range of skills and experiences to help diagnose and rehabilitate an injury, and to work with you to prevent future injuries.

At COAST Performance Rehab, we believe that treatment is an active process and movement is an integral part of rehabilitation to build a stronger and more resilient body. 

Mobility allows us to move freely and easily, but as we go through our daily lives - driving cars, sitting at desks, etc... we lose that mobility in our muscles and joints. This impacts how our bodies move and feel. 

Here are three exercises to effectively create and maintain mobility in the hips.

At COAST, all of our practitioners believe in a hands on, exercise-based approach to treatment. Our goal is to work seamlessly as an integrated team to ensure the best possible care for our clients. Our Physiotherapists offer a wide range of skills and experiences to help diagnose and rehabilitate an injury, and to work with you to prevent future injuries. 

Here are three shoulder mobility exercises that will help relieve tension in your back and shoulders and support good posture, essential for injury prevention

We are very excited to offer Clinical Rehab Pilates as one of our treatment options at our COAST Kitsilano clinic with Physiotherapist Quita Harman. This is a great option for anyone rehabilitating an injury or looking to focus on overall strength and fitness. 

Maintaining mobility in your hip flexors not only helps with overall body functionality, but can also help to relieve back pain, especially related to sitting for long periods of time. 

COAST Kitsilano lets us expand our goal to change the way injury rehabilitation is done by bringing our movement focused, multidisciplinary philosophy to the people of Vancouver.