The Movement Co.

The Movement Co. A performance chiropractic and physiotherapy clinic specialized in movement therapy, strength and co The Movement Co. strives to help people move with ease.

Through a multi-disciplined approach to therapy, we aim to decrease muscle and joint pain and increase physical performance. Whether you have been injured, suffer from chronic pain, or you are an athlete looking to increase your performance the Movement Co. is your one-stop-shop.

06/16/2026

No time to stretch? Start with 3 minutes 👀

All you need is one chair and a little bit of space.

Try these 3 simple stretches for the hips and legs:
1️⃣ Hip flexors
2️⃣ Hamstrings
3️⃣ Adductors
Hold each stretch for about 30 seconds per side and move slowly into each position. You should feel a stretch, not pain.
Save this for the days when you feel tight but don’t want to overthink it ✨

06/16/2026

A human foot has many bones. There is a small amount of space between those bones (aka, joints!) Get movement into those joints by cradling a ball in different sections of your foot!

06/15/2026

Want to increase MOBILITY? Improve posture? Relieve tension? ADD weight!
There are lots of people stretching out there but you don’t OWN IT until you add CONTROL and STRENGTH to it.
ADD a little weight to your MOBILITY training with this drill.

▶️ Side Lying Single arm press - perform 1-2 sets, 6-8 reps per side
✅ stay stacked. The tension in the front is what allows for ribcage expansion and unlocks rotation. Squeeze the yoga block between your legs. It will help you stay stacked. The hips and knees at 90 and hand grip will also help you stay stacked and locks the lumber spine & focus the rotation around the rib cage
✅ Emphasize the lowering phase. 3 sec down 1 sec pause - 1 sec press back up

06/14/2026

If you have been having a wonderful time riding your bike this season but are starting to feel some tightness through your shoulder blades, this exercise is for you!

- Face a squat rack or door frame where you have space to back up
- Turn your hand so your thumb is facing the floor
- Reach and grab the door frame
- Step back while holding the door frame and feels the stretch along the back of your arm to the inside of your shoulder blade
- In the position do 10 breaths and repeat on the other side

06/12/2026

if your pain keeps coming back, it doesn’t mean treatment isn’t working.

It usually means you’ve been treating the symptom instead of the reason it’s there.

A lot of people get temporary relief. A few good days. Maybe even a few good weeks.

Then the pain slowly creeps back in and they start the cycle all over again.

Real change happens when we stop asking, “How do I get rid of this pain?”

And start asking, “Why does my body keep creating it?”

If you’re tired of chasing symptoms, it’s probably time to look deeper

06/11/2026

As long as it takes you here! 🌬️🍃🌪️

06/11/2026

We love running assessments! And Yes we will get you barefoot to see how you move through your foot, but we do need to see you with your shoes!

06/10/2026

You got a bike fit.🚴🏾

You stretched.🧘🏼‍♀️

You rolled it out.💆🏾

But that same spot between your shoulder blade and neck keeps lighting up on one side.

The problem might not be your position. It might be a rib that isn’t moving the way it should.

This is one of the drills we use when cyclists keep chasing symptoms but haven’t found the real cause.

Bike fits matter. But they are only half of the cycling formula, your body is the rest

06/09/2026

Pec stretch not quite hitting the spot? 👀

Sometimes it’s not that the stretch “doesn’t work,” it’s that the angle isn’t quite right for where you’re feeling tension.

Changing your arm position can help you bias different areas of the pecs:
⬆️ Arm higher can bias more of the lower pec fibers
⬇️ Arm lower can bias more of the upper pec fibers

And don’t rush it. I usually recommend holding stretches for at least 30 seconds, especially if you’re trying to let your body settle into the position. Anything shorter can feel like you’re just teasing the muscle instead of giving it time to relax.

Keep it gentle, breathe, and find the angle that works best for you

06/08/2026

Just a friendly Monday reminder To. Do. Your. Exercise Exercises! 🫵😤 It’s the absolute best tool to keep you on track and keep that body moving!

Address

101 Fourth Avenue, Suite 1
Ottawa, ON
K1S2L1

Opening Hours

Monday 8am - 6:30pm
Tuesday 8am - 6:30pm
Wednesday 8am - 6:30pm
Thursday 8am - 6:30pm
Friday 7:30am - 5pm

Telephone

+16132374727

Website

Alerts

Be the first to know and let us send you an email when The Movement Co. posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to The Movement Co.:

Shortcuts

Share

Category