Meridian Spine + Sport - Richmond Hill/Oak Ridges

Meridian Spine + Sport - Richmond Hill/Oak Ridges Helping you and your family be healthy, stress-free and pain free! We are located on Yonge St., just north of King Side Rd. We look forward to seeing you soon!

We're obsessed with bringing our patients the best medical experience where you and your family's health is our top priority. We provide integrative primary medical care including chiropractic, physiotherapy, naturopathic medicine, massage therapy, acupuncture, orthotics & compression socks. in the heart of beautiful Oak Ridges, at the TD Canada Trust Plaza. Please visit our website for specific practitioner hours.

08/07/2026

You don’t always need fancy equipment to start rehab at home 🏠

Simple items like a water bottle, broomstick, or mop can help you gently rebuild wrist and elbow movement during the early stages of recovery.

Small, controlled movements can help improve mobility and gradually prepare your tissues for more load.

The key is starting at the right level for your body and progressing when you’re ready.

Need help knowing where to start with your recovery? Book an assessment and let’s create a plan that fits you. 💡

07/31/2026

Ready to take your core workout to the next level?

The stir the pot exercise is an ADVANCED addition to any core workout. By incorporating dynamic movements with the arms, it enhances core activation and builds strength, stability and endurance to meet the demands of real-life activities and sports.

Start in a Plank Position: Place your forearms on a Swiss ball and position your body in a straight plank. Your feet should be about shoulder-width apart for better stability, though you can bring them closer together as you progress.
Engage Your Core: Tighten your abs, glutes, and thighs to keep your body in a straight line from head to heels. Ensure your hips stay level and your spine is neutral.

Stir the Pot: Without moving your lower body, begin making small circles with your forearms on the ball. Perform 5–10 circles in one direction, then reverse and complete the same number of circles in the opposite direction.

Progression: To make the exercise more challenging, increase the size of the circles or narrow your foot stance.

07/24/2026

Shoulders feeling tight after work, workouts, or long hours sitting?

Self myofascial release can be a helpful way to ease tension around the shoulder girdle and support better movement.

These areas can all play a role in how your neck, shoulders, and upper back feel day to day.

The goal is not to press harder. It is to move slowly, breathe, and give your body a chance to relax.

If shoulder tightness keeps coming back, book an assessment and let’s take a look together.

07/17/2026

Want more out of your hip stretch?

The Figure 4 stretch can be adjusted based on your mobility, comfort, and how much support your body needs.

Start where you feel in control, then progress gradually as your hips begin to move with more ease.

The goal is not to force a deeper stretch. It is to find the version that helps your body feel supported and move better.

Need help with tight hips or limited mobility? Book an assessment and let’s take a look together. 🙌

07/10/2026

A strong core helps you stay steady, control movement, and resist unwanted twisting.

This progression builds stability step by step, so your body can move with more confidence during daily life, workouts, and sport.

Move slow, stay controlled, and choose the level that feels right for you.

Want help building better core stability? Book an assessment and let’s take a look together. 🙌

07/03/2026

There's a thunderstorm coming... ⛈️

So you've already got:
🧊 Ice pack.
🍵Ginger tea.
💊 Magnesium.
..because you know what's coming next. ☹️

If you're a weather-triggered migraine person, you know this routine all too well.

But what if your migraine plan wasn't just about surviving it?

Acupuncture can help reduce the frequency and intensity of migraines, and IV nutrient therapy can support hydration and replenish B vitamins that may help your body recover faster.

Don't wait until you're lying in a dark room.

Book your treatment before the storm hits. ⛈️✨

APPOINTMENTS AVAILABLE FRIDAY and SATURDAY with Dr. Sophia and Dr. Negin!

Save this for the next weather warning - and send it to your migraine friend.

Happy Canada Day from all of us! 🇨🇦❤️ Today, we're celebrating the strength, diversity, and sense of community that make...
07/01/2026

Happy Canada Day from all of us! 🇨🇦❤️

Today, we're celebrating the strength, diversity, and sense of community that make Canada such a special place to call home.

We hope your day is filled with good company, great memories, and plenty of reasons to celebrate.

What's your favorite Canada Day tradition? We'd love to hear it! ❤️

06/26/2026

Tight through the back of your shoulder? This stretch may help 👌

The Dowel Shoulder External Rotation Stretch is great for improving shoulder mobility and targeting the muscles responsible for rotating your arm outward.

How to do it:

✔️ Hold a dowel or stick with both hands
✔️ Keep your elbow tucked by your side
✔️ Use the opposite hand to gently guide the forearm outward
✔️ Stop when you feel a comfortable stretch

Keep the movement controlled and pain-free.

Try 2 to 3 sets of 20 to 30 second holds per side.

This can be especially useful if your shoulders feel stiff during lifting, reaching, or overhead movements.

Give this a try and let us know how your shoulder feels after 👇

06/19/2026

If you've ever felt a back row mostly in your arms, you're not alone.

A lot of people pull with their biceps first and forget about the muscles they're actually trying to train.

Instead, try thinking about your shoulder blades before your elbows.

Start by gently squeezing your shoulder blades together, then finish the row. This simple cue can help you get more out of the exercise and better engage your upper back.

Watch the video to see the difference.

Sometimes it's the smallest adjustment that makes the biggest difference.

Have questions about exercise technique? We'd be happy to help.

06/12/2026

What to DO for a Lumbar Disc Herniation 👇

Not every back injury needs more rest. Sometimes, the right movement is exactly what your body needs.

The cobra stretch can help encourage movement through the lower back, while the bird dog builds strength and stability around the spine to support better movement and control.

Recovery is not about finding one magic exercise. It is about consistently doing the right things that help your body heal and adapt.

Want to know which exercises are right for your specific symptoms? Book a session with us and let's get you moving with confidence again 💪

Address

13321 Yonge Street Suite 205
Richmond Hill, ON
L4E0K5

Opening Hours

Monday 9am - 7pm
Tuesday 9am - 7pm
Wednesday 9am - 7pm
Thursday 2pm - 7pm
Friday 9am - 6pm

Website

Alerts

Be the first to know and let us send you an email when Meridian Spine + Sport - Richmond Hill/Oak Ridges 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 Meridian Spine + Sport - Richmond Hill/Oak Ridges:

Shortcuts

Share

Category