Vigour Physiotherapy

Vigour Physiotherapy Vigour Physiotherapy offers modern, evidence-based treatments to alleviate pain and enhance mobility. Book your appointment today!

We provide personalized exercise programs, direct billing to most insurance companies, and convenient online booking.

04/30/2026

Check out this knee rotation exercise! It requires some kind of resistance band and a place to anchor it. It is a great way to get some of your knee stabilizers working!

03/20/2026

If planks always seem to hit your low back more than your abs, this tweak might help.

This is one of my favourite exercises for improving chronic low back tension and hip flexor tension, but the how matters.

When most people do a plank, they either hang in their lower back or miss the muscles that should be doing the work.

Two key things to focus on:
1. Push the shoulder blades forward
Think about the muscles around your armpits and sides of your body working. We want the upper back active, not the shoulder blades squeezed together.
2. Flatten the low back
Think ribs down and abs on. A full exhale can help you find the muscles on the front and sides of your trunk that help take tension out of the lower back.

A good place to start is on all fours:
• hands under shoulders
• knees under hips
• push the floor away
• gently flatten the low back
• exhale fully

From there, progress to hovering the knees, then to a full plank while keeping the same focus.

Done well, this should feel like a lot more abs and serratus, and a lot less “just hanging out” in your low back.

If you find exercise tips like this helpful, check out my page and follow along for more.

03/13/2026

Getting on and off the floor is one of the most functional things we can do!

Make this challenging by keeping your hips low and using your arms as much or little as you need.

Need ideas to make this more accessible? Let me know!

03/12/2026

This one goes out to my stiff hip homies. Two outer hip stretches, one easier and one deeper, to light up that glute and outer hip area. Give them a try for 2 minutes and let me know what you want to see next.

03/10/2026

Stiff hips? This 90/90 drill is a great way to test and train active hip rotation.
A lot of people have more passive range than they can actually control. This is one simple way to work on that.

Save this and try both sides.

02/28/2026

Ankles still holding your squat back? Start here.

3 quick cues to make knees-over-toes stretching actually feel productive (and not like you're just jamming the front of your ankle):
1. Heavy heel. The second your heel starts to lift, you're at your end range - pause there.
2. Relax the foot. If the bottom of your foot is gripping, you're gonna block motion and feel more "pinch."
3. Round your back a bit. Sounds weird, but it can help your calf chill out so the knee can travel forward easier.

Next video: how to strengthen the front + back of the ankle so this actually carries over to your

02/02/2026

Maybe you’re not “tight”… maybe you’re just running hot all day.

3–5 breaths. Long exhales. Jaw relaxed. Tongue up.
Do it at your desk and tell me if your shoulders drop by the end.

01/27/2026

When my running volume goes up, my lower back / inside hip can get a little cranky.
This is a simple wall stretch I’ve been using a lot lately.

Same setup, two different targets:
• Sink + relax → more into the hip joint / inner hip
• Squeeze + stand tall → shifts it more into the back of the pelvis / low back

Hold it ~2 minutes (no pain, just steady tension), then get up and move around to see what changed.

01/24/2026

Stubborn hip tightness (side/back of hip) that doesn’t respond to stretching often needs active control in that range.

This is a simple 90/90 hinge drill:
• Get into 90/90 (use pillows/blocks if needed)
• Lean forward to your comfortable end range
• Press the front leg down and “stand” back up
• Progress by using less hand support → then add load

Try it a few times this week and tell me what you feel.
Questions on modifications? Drop them below.

01/21/2026

Wrist pain with push-ups or planks usually comes down to one of two things
1. not enough wrist extension, or
2. not enough strength/control in end-range.

Try this quick assessment, then match the drill to what you find.
Do it 2–3x/week as a warm-up and let me know how it goes.

Save this for your next upper body day.

Address

610 Queen Street #102
Saskatoon, SK
S7K0M8

Opening Hours

Monday 8am - 4pm
Tuesday 8am - 4pm
Wednesday 3pm - 7pm
Thursday 10am - 5pm
Friday 8am - 2pm

Telephone

+16396375999

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