Wag Physiotherapy

Wag Physiotherapy Wag Physiotherapy treats people of all ages and conditions. Lisa Wilson is a registered Physiotherapist with 30 years experience.

07/30/2026

~LYING 90/90~
Amazing exercise to get brain, foot and glute medius control or awareness for walking!

Points to Remember ✅
- lie on your side with front knee and hip 90 90
- lower knee 90 and hip back for stability
- core on
- lift top knee and roll onto foot
- ✅dome the arch and weight bear on the heel and big toe mound
- try to arch or dome the arch!
- stay on the big toe mound
- repeat 20x

07/30/2026

~ SCOOCH BRIDGE~
This is an AMAZING cue to add for a more glute focused bridge exercise!
Listen 👂 and Look 👀 for the cues to get more GLUTE MAX from your bridge.
A great exercise to do before you get out of bed!
X10-30
If you want to bias one glute over the other add more weight on that side like 80/20 % more on the weaker side!
Do to failure or dipping on that side.
Can hold static or dynamic!

07/28/2026

~STANDING GLUTE MED and MAX~
Two great videos for the Glutes! 💪🏃🏻‍♀️

Points to Remember
- level pelvis, don’t tilt!
- core on and strong
- see inside shin and don’t let knee drop inside the big toe
- do 2-3 sets to fatigue each side
- do post run and walk

1️⃣Glute Med
2️⃣Glute Max

~HERE WE GO AGAIN…MARATHON TRAINING~I cannot believe after 88 marathons I can still find new routes to train! The new ex...
07/19/2026

~HERE WE GO AGAIN…MARATHON TRAINING~

I cannot believe after 88 marathons I can still find new routes to train! The new extension between the #2 and the 102 highway was a hilly one, but a very safe alternative to running the #2 road agin! There is a separate dedicated bike/run/walk trail paralleling the highway! There is not much shade, but today was overcast, so here we go! I did a 12.2 mile out and back with a stop at my local corner store hydration!

Not sure why… but it has been very hard to get back into marathon training after this past springs marathons. It is harder to get into the groove, harder and longer for a 4 miler to feel good, and harder to hit my speed workouts! Maybe it is turning 60, maybe because I am golfing a lot, or maybe because my allergies have been terrible this spring!! So… I am digging deep to stay the course! Nothing without effort! 💪

Yup…July 1 always marks the start of my fall marathon training. I am doing a mid October race for a BQ for 2028 🤞then a month later Queenstown, NZ for adventure/travel/vacation! Got to start knocking off the bucket list marathons before my expiration date! One never knows what is around the corner!

07/16/2026

THORACIC ROTATION…4 DIFFERENT EXERCISES!

Above is a progression of THORACIC ROTATION MOBILITY from easiest and localized to hardest and all encompassing!

Points to Remember
-Listen and watch for all the cues!
-Start with video 1️⃣ and progress to 4️⃣
-X5 each side hold 5s
-core on and strong
-do pre and post exercise especially any rotation activities like running, walking, tennis, golf etc
-do for posture and alignment
-these are essential as we age as we loose the thoracic rotation!

1️⃣Side Lying
2️⃣4Point Kneel
3️⃣Kneel Standing
4️⃣Standing All In

07/15/2026

~POSTERIOR CHAIN RECRUITMENT ~
A great way to challenge the glute, hamstrings and calf for walking and running!

I am liking this more for the hip extension motion loading the glute med/max and hamstrings! It is like a single bridge but more challenging! It is always nice to mix it up! Keep those lazy glutes and poor hip extension guessing! 👍

Points to Remember
- core on and strong
- level pelvis ALWAYS if not the glute med has failed!
- closer and more knee flexion is easier.. progress to a straighter knee as you get stronger.
- repeat 10-15x 2 sets per side

07/08/2026

~EASY PEASY LUNGE with a TWIST~
Anyone can do this!!
All you need is a doorway!
Balance issues…this is for you!
Weak hips…this is for you!

Set Up
- doorway
- keep body middle of the doorway
- weight 50/50
- don’t translate forward and back-stay in the doorway frame!
- drop back knee directly to floor and rotate all the way down to the front leg side then all the way back up!
- finish with straight legs and extend that back leg and go up on the toes…this gets that TRIPLE EXTENSION!
- hip, knee and ankle extension for walking and running!!
- x2 sets to fatigue each leg takes a turn at being forward!

TARGETS
- glute max, med and calf and hamstring!

~SUMMER HOURS….START NOW at WAG PHYSIOTHERAPY 😎⛳️🏃🏻‍♀️🚴🏼‍♂️I will be working TUESDAYS and THURSDAYS 7:30-1:30 from now u...
07/06/2026

~SUMMER HOURS….START NOW at WAG PHYSIOTHERAPY 😎⛳️🏃🏻‍♀️🚴🏼‍♂️

I will be working TUESDAYS and THURSDAYS 7:30-1:30 from now until September.

Call, text or email me for an appointment if you need in.
I will be enjoying all that summer has to offer; GOLFING, RUNNING, READING, GARDENING, BIKING and yes relaxing with friends and family at the lake!

Live each day…


06/26/2026

~HAMSTRING PAIN/TIGHTNESS~

I hear and see this all the time in many different athletes and ordinary people!

Those hamstrings have a big job:
🔹 extend the thigh when walking, 🔹extend the trunk when bending over at the hip or waist
🔹level/stabilize the pelvis in standing

Other muscles do these things too, like the glutes and abs! So if these muscles are weak the hamstrings are on constant duty to work overtime! As a result…they get over taxed and sore!

Above are three great exercises to help the poor hamstrings!

1️⃣SIDE CAT
2️⃣SCOOCH BRIDGE
3️⃣SIDE LYING AB CRUNCH

Listen 👂and Look 👀 for all of the important cues and information to execute these properly.
Do 2 sets to perfect form fatigue and repeat daily to get those hams better.

06/21/2026

~ANKLE TAPE JOB 101~
I have taped thousand of ankles…but I cannot be there all the time for my patients!
Weekend warriors take note! ✅

So here is a video for anyone who needs to learn to do it yourself! A DIY Video!

This is a basic tape job for a lateral ankle sprain- most common!

Tools needed- one roll 1 1/2 athletic white tape, pro or prewrap and that is it!!

Parents, partners, coaches and teammates can use this if you need to stabilize an ankle after a sprain.
This particular tape job is for my patient,the plumber, who needs to work. The brace he purchased was too bulky for his work boots. He is also going on a long hiking trip in Italy in a few days…He needs to know how to do this!

Share, keep and save for future use- it is a great skill and to have as we all want to be active!

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6435 Coburg Road
Halifax, NS
B3H2A6

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