Clinics Re-Opening – May 25 in North Van & June 1 in Walnut Grove

Movéo Sport & Rehabilitation Centre is so excited that our patients are able to physically return to our clinic.  We have put a lot of work into making sure our patients feel safe returning to our care! We want you to know that all of our policies and procedures for our “new normal” have been directed by the BC Government, WorkSafe BC and all of our regulatory college guidelines. 

Here’s a summary of some of the changes you can expect when you visit Movéo:


  • When booking an appointment, you will be prompted to complete a BC COVID-19 SELF ASSESSMENT.  You will be required to complete an additional one when you arrive at the clinic on the day of your appointment.
  • Please plan your arrival at the clinic at your scheduled appointment time (not early and not late) to avoid heavy traffic in the waiting areas.  If you arrive early please wait in your vehicle or outside.
  • We ask that patients do not bring family members or other visitors with them to avoid increasing the amount of people in the clinic at a given time.  Exceptions include if the patient is a minor and needs to be accompanied by a guardian, or is an individual with mobility restrictions and requires assistance.
  • Hand sanitization and/or hand washing required upon entry to the clinic
  • Each visitor will be required to wear a face mask in order to receive treatment.
  • We have administered social distancing signage for the waiting room and one-way arrows in the hallways for clinic flow.
  • Areas that visitors must come into contact with will be consistently sanitized by clinic staff (POS machines, treatment tables, exercise equipment etc.)
  • Doors will be kept open where possible to avoid the touching of door handles.
  • We encourage contactless payment (via JANE PAYMENTS, or tap). Receipts will be emailed if preferred.
  • High touch items will be carefully sanitized. Items that cannot be sanitized properly have been removed.


  • A BC COVID-19 SELF ASSESSMENT FORM will be filled out prior to each shift by all staff members and practitioners.
  • Hand sanitization and/or hand washing upon entry to the clinic and after completion of each treatment session
  • Practitioners will be required to wear a face mask for each treatment.
  • Treatment will take place on every other treatment table in the open treatment areas or in the private treatment rooms.
  • Each appointment will have additional time at the end of the session for the practitioner to disinfect the treatment area.
  • Treatment start times will be staggered to avoid congregation in the waiting room.
  • Limited use and number of people in the gym areas at any given time. We will honour social distancing with other individuals in the gym, and use a “wipe-as-you-go” protocol for ensuring all equipment is disinfected after use.
  • Staff will also be maintaining social distancing measures among themselves in the dedicated staff areas to adhere to safety recommendations.
  • Our Kinesiology services are currently only available via telehealth at this time. This service will be returning in-person soon!  

We appreciate your co-operation as we navigate this journey,

Movéo Sport & Rehabilitation Centre Inc. Staff & Management


COVID-19 Update

March 24, 2020

Telehealth appointments are now available through our online booking system. Our team is excited to meet with you face to face (with some space) and to continue helping you in your health and wellness journey. If you have questions about extended benefit coverage for appointments, we recommend that you direct them toward your extended medical provider. We look forward to providing you with quality care. 

_______________________________________________________________________________________________March 20, 2020

Dear patients,

We have been thinking of you and your wellbeing during this time. We have been closed this week, and to do our part in helping flatten the curve, we will not be doing in-person clinic treatments until April 1st. At that time, we will reassess the situation and see if we can confidently re-open our door. We will be in touch with those of you who have appointments this month to discuss your options and reschedule.

We understand that many of you are in need of health care during this time. To support you, some of our practitioners are offering Telehealth (virtual) treatments. Bookings will be available through our online janeapp booking site, as well as information about treatment options.

We apologize for any inconvenience that this may cause. Thank you for your patience during this time. As a community we will get through this together. Stay strong, and stay healthy. The Movéo team

________________________________________________________________________________________________Dear Movéo Patients,

In light of the recent developments with COVID-19, we have made the difficult decision to temporarily close our clinic for one week starting March 17th.

While it saddens us to close our doors, we feel that this is best for our patients, our team, and the entire community.

Your health is our utmost priority, and we are committed to curbing the spread of COVID-19. We will be monitoring the situation, taking our lead from Canadian health authorities, and will determine if it is appropriate to re-open in a week’s time.

If you have an upcoming appointment, we will be reaching out to you in the coming days to reschedule. We are also looking into Telehealth options, and will let you know if these become available.

Our social media channels (Instagram, Facebook, Twitter, Website) will be active, and we encourage you to look there for updates.

We apologize for any inconvenience that this may cause. This is an unprecedented and challenging time for everyone. Let’s continue to treat one another with compassion and kindness.

Thank you for your patience and support.
We look forward to welcoming you back to Movéo when our community is safe.

The Movéo Team


Dear patients,

Your health and safety is always our top priority. As we continue to monitor the spread of COVID-19, our team has incorporated proactive and preventative measures within our clinic.

What are we doing?
– Additional hand sanitizer stations within common areas in our building
– Frequent cleans of all clinic surfaces and equipment
– Staff are continuing to maintain the highest standards of personal hygiene

What can you do?
– Regular and thorough hand washing (or use our hand sanitizer!)
– If you have any signs or symptoms of COVID-19, such as fever, difficulty breathing, or cough please call us to reschedule your appointment

Cleanliness has always been extremely important to us. Thank you for your cooperation, and let’s be healthy together!

~the Movéo team


Interested in learning more about COVID-19 and what you can do to protect yourself?

Check out these links for more information:

10 Reasons to Love Movéo

By Arman Forough, Student Kinesiologist

As a student kinesiologist I was initially overwhelmed by the variety and number of available co-op positions. I currently plan to apply myself as a kinesiologist in the context of helping senior citizens regain and more importantly retain their mobility as they transition into the later years of their lives. In my opinion, Movéo Sport and Rehabilitation Center gives great exposure and experience for work in the field of Kinesiology. Below I have compiled a list of my top 10 reasons why working for Movéo is a great experience for any prospective student in the Biomedical Physiology and Kinesiology field!

Access to a plethora of professionals

When Movéo first opened in 2006, the team approach was not as common, and Movéo was a pioneer in the field of sport rehabilitation. Not only are there physiotherapists and chiropractors, but massage therapists, naturopathic physicians, acupuncturists, and registered kinesiologists at the disposal of the client! Movéo’s team of practitioners ensures you do not need to waste time travelling to multiple clinics across multiple locations to see the professionals that are able to assist you and you can be confident that all therapists involved in your care will communicate with each other and decide which treatment is appropriate and at which time to get you better faster!

A holistic approach to wellness

Practitioners at Movéo do not only address acute injury. They are able to look at the biomechanical factors that contribute to the issue and employ a grass roots approach to rehabilitating current injuries while also preventing future ones. However it cannot be overstated that Movéo works with many competitive and recreational athletes as-well for purposes of performance enhancement.  

Practitioner-Client relationships

At Movéo, the patient is treated with warmth and kindness. Criticisms of the Canadian health care system are that patients sometimes feel dehumanized and do not feel any sort of relationship with their health care practitioner. Observing the way practitioners here interact with their patients defies the notions that health care needs to be impersonal and intimidating. In conjunction with the team focus, this is one aspect in which Movéo leads by example.   

Variety of patients

Working at Movéo you will get experience working with NCAA athletes, recreational athletes, seniors, and workplace or MVA related injuries. The variety of individuals you will deal with guides your coaching and teaching style to be flexible, and not rigid. Modifying programs on the fly also enables you to quickly adapt to the client, which will help with the client feeling like their rehabilitation/treatment is unique to them and their situation. Patient specific exercise modifications will also build your confidence as a kinesiologist/coach/trainer and help develop the ability to recognize errors or compensation patterns and help correct them.

Location – Vancouver is very health conscious and Movéo is located at a crossroads of multiple gyms, and fitness centers

Employees, and patients alike have access to a plethora of fitness centres, supplement shops, and supermarkets containing food items that can contribute to a healthy lifestyle, all within walking distance of Movéo. Vancouver is a health conscious city, but the location of Movéo and its surrounding businesses and residents exemplify this community value. Potential kinesiologists need not worry about their training or nutritional regiment being interrupted due to logistics.

Offers both rehabilitation and sports performance assessment

Not every client is one returning from injury, practitioners also can employ biomechanical corrections to lifting technique, and offer training techniques to break previous plateaus.   This also allows the practitioner to discuss and offer advice on how to prevent future injury and achieve your fitness goals.






Employing new techniques at the forefront of the rehabilitation and wellness industry alongside their treatment

Staying up to date with breakthroughs in treatment techniques is one of the reasons Movéo is at the spearhead of the team-focused approach to client treatment. For example: Graston involves application of forces through a patented tool to break up scar tissue and enhance recovery, whereas dry needling involves using a needle to release myofascial trigger points within the muscle that would usually be unreachable otherwise. 

An opportunity to work with clients – involving ICBC active rehabilitation

As a kinesiologist you will notice that a lot of clients will be referred through ICBC for purposes of active rehabilitation into one of Movéo’s clinics. Understanding how to work with motor vehicles accident (MVA) clientele entails that you will not only be prescribing exercises, but you will be an active part in the client’s journey to regain function and health alongside the other practitioners you will assist.  

Ability to learn on the job – Access to information on newer techniques

Being able to learn, observe, and inquire about a technique in conjunction with being exposed to its applications in a clinical setting is much more stimulating than learning it in a classroom setting. Practitioners will give you access to reading materials describing new training techniques such as blood-flow restriction. Furthermore, seeing exercises prescribed in a clinical setting as opposed to a fitness setting is also beneficial for kinesiology students due to the need to individualize your instructions to the client’s needs and can modify as complications arise.

Practitioners who are passionate about fitness

Unsurprisingly Movéo practitioners are very health conscious. However it is the goal of the practitioners at Movéo to influence those around them to live a lifestyle that is conductive to holistic health. Adult demographics also report the preference of exercise with own instruction as opposed to instructor led groups1, and Movéo practitioners educate their clients to be able to independently pursue health and wellness.





1)         King, A. C., Castro, C., Wilcox, S., Eyler, A. A., Sallis, J. F., & Brownson, R. C. (2000).

Personal and environmental factors associated with physical inactivity among different

            racial–ethnic groups of U.S. middle-aged and older-aged women. Health Psychology, 19(4),


4 Warm Ways to Welcome Fall

By Dr. Robyn Prescott, Naturopathic Physician

Fall this year has taken everyone by surprise with the rapid transition from a glorious warm sunny summer to this cold and blustery bold statement that fall has indeed arrived. Many of my patients are expressing how recently they have been feeling low, a bit more fatigued then normal, and just uneasy with the transition. Even in myself I have noticed urges to stay in bed longer, hibernate, and curl up under a warm blanket with a cup of tea. This led me to write this blog about how you can warmly accept fall.

I love fall – but sometimes the transition to a different state takes a bit of time and there are some ways to make this season change easier and a positive experience.

Try to take a moment to incorporate these small changes:

  1. Eat warming foods – your digestion requires lots of blood flow to process your food and during the colder days your body needs to use more energy to produce heat. Warm up your digestive system with herbs and spices like ginger, turmeric, chipotle, and cayenne to help your system’s internal heater. How I have done this is through making vegetarian curries, burrito bowls, and squash or chicken noodle soups. Sometimes I find this is a nice time of the year to do a short diet change. My husband and I are currently doing 2 weeks of vegetarian/vegan to help reset and get back into a healthy schedule.
  2. Drink more tea – now is the time to order your favorite teas – one of my absolute favorites for this time of year is the Traditional Medicinals ginger. Ginger tea is warming and also very helpful for digestion. Other good options would include chai tea or other teas with cinnamon, cloves, and cardamom.
  3. Candles – as the sun sets earlier it is important to light and warm your spaces with the yellow glow of candle light. Often I find treating yourself to a pine or spruce scented candle can lightly scent your space and help you relax and accept fall. Of course please use your personal judgement as some patients can be highly allergic to scents. Make sure it is safe for you. I typically buy soy or beeswax candles – one of my favorites is the North Shore candle by Vancouver Candle Co.
  4. Warm and fuzzy blankets – on a rainy day nothing is more satisfying then taking the time to curl up under a warm blanket sipping a cup of tea with a good story. Consider reading that book you have been meaning to all summer or go and treat yourself to thought provoking novel. I find myself gravitating towards books like 7 Habits of Highly Effective People or Blink to stimulate my mind and get it ready for powering through the next few months ahead.

If none of these things help – maybe there is more to the story? Seasonal Affective Disorder is when you have felt depressed for two or more consecutive winters and you feel significantly better in the spring and summer. Typically there are some compounding factors that should be considered that may be the underlying cause of your low mood:

  • What are your vitamin D levels? I always check vitamin D levels in patients at risk of SAD. Low levels are highly correlated with an increase in mood disorders.
  • Serotonin levels? Questionnaires or seeing your doctor can help determine what neurotransmitter you may be low in. Serotonin is one often contributing to SAD. To help this I have had great success with herbs and nutrients specific to build neurotransmitters.
  • What is your circadian rhythm doing? Often sleep quality and length are important for a healthy and happy mind. There are specific nutrients we can use like 5-HTP, theanine, and magnesium glycinate to name a few that help to reset and promote a healthy circadian rhythm. For more info on circadian rhythm see my next blog post!


Happy fall nesting!


With love,

Dr. Robyn

Movéo Health and Wellness Classes


Movéo is hosting its first ever health and wellness series! Our practitioners will be sharing their passions, teaching various interactive classes on different topics and answering any questions that you may have! If you’ve made any new years resolutions, this may be a good complement to help you achieve them! From yoga to Traditional Chinese Medicine (tongue and ear diagnoses), you won’t want to miss out. Classes will take place on Thursday nights and Saturday mornings at Movéo. There is limited space so be sure to call the clinic (604-984-8731) early in order to reserve your spot for any of the classes. As a bonus, you’ll receive 10% off your next treatment at Movéo! It’s a win-win, so please come join us! The Movéo Team is looking forward to being part of your 2016 health and wellness journey.

Troubleshooting 5 Common Exercise Mistakes

Written by Student Kinesiologist Janice Leung

Hitting the gym, figuring what to do and how to do it safely can be a daunting combination. Sometimes the easiest solution beyond googling and searching on YouTube is just taking a peek at what others are doing in the gym. Unfortunately, “monkey see, monkey do” is not always the brightest. Even when the person next to you is doing something that is safe, it might not necessarily be a suitable exercise for your body mechanics, injury history, etc. So here are 5 common exercise mistakes that I see in the gym all the time.


1. Rotator Cuff Exercises

Don't do this.

Don’t do this.









I’ve seen countless iterations of exercises intended to strengthen the rotator cuff muscles of the shoulders. Unfortunately, rarely any of them are done correctly. One gut wrencher that I’ve seen is wild arm circles with 5lb plates. I’ve seen a powerlifter, who I highly respect, perform the movement. Perhaps there is merit and a reason behind it. But as mentioned before, the common fault is when people copy what others do without proper consideration of what the exercise is trying to accomplish and whether it is appropriate for them. The other very popular “go-to” warm up exercise is grabbing dumbbells or weight plates and externally rotating (as pictured above). This is all fine and dandy, but the truth is, it’s not accomplishing what most think that it’s accomplishing. Yes, you are externally rotating your shoulder, but think about how you’re working against gravity. You’re just using your bicep muscles to hold the weight up and taking the weight through a range of motion of external rotation. Simply bringing your elbow up to shoulder height and doing the same movement will target the external rotators more efficiently.









Alternatively, grab a resistance band or use a functional trainer cable machine and do the same. Take note that this changes the resistance that you’re working against. Now you’re working against a horizontal force that is actually resisting external rotation, i.e., your external rotators will be the primary muscles targeted.










2. Foam Rolling

Slow and steady wins the race!










Let’s be real here. Foam rolling tight, sore muscles is never fun and can be down right painful. There’s no easy way around it. This is why it’s common to see people, myself included, to be rolling too quickly. Unless you’re a proud masochist, it’s almost natural to roll muscles too fast because it’s just not comfortable. But think of it this way. When you get a massage, does your massage therapist quickly reef on your muscle a couple of times and then move on? No. In the same way, roll slowly. Thomas Myers, the author of Anatomy Trains, says, “Your muscles need time to get used to this sensation to allow the nervous system to actually relax and reduce tension.” If you simply can’t tolerate the pain, try releasing specific points or very small areas while taking in a couple of deep, slow breaths.

Watch Physiotherapist Dr. Erson Religioso’s video about breathing to release trigger points:


3. Leg Swings

Don’t do this. The arrow indicates the hyperextension through the low back.











As a former competitive track athlete and assistant high school track coach, I’ve seen many different leg swing variations as part of warm-ups and/or cool-downs. I never really realized the issue until I attended a weekend course from The Running Clinic. Then I saw Dr. Ryan DeBell of The Movement Fix post a great video on the same issue. Leg swings seem harmless because it’s a dynamic movement and the absence of pain tells an athlete that they’re doing it right, along with sensation of stretch through the groin, hamstring and hips. However, as Dr. DeBell discusses, this movement should in fact, be solely isolated to the hip joint. What often happens is that the lower back becomes involved and may have too much flexion and extension, especially as athletes involve the swinging of the opposite arm to reach their toes. I’ve been guilty of this as well. When we try to increase the range of motion of our swing, we often compensate by introducing too much movement through the lower back. Dr. DeBell gives a great tip: you can simply put your hand on the small of you back while you swing, so you can make sure that there’s minimal to zero movement through your back.

Do this instead.










Watch Chiropractor Dr. Ryan DeBell explain and demonstrate how to perform leg swings properly:


4. Scapular Movement in Push Ups

Don’t do this. (It’s not the best picture, but the scapulae are kept in retraction).










A lot can go wrong with the push up, but I’ve chosen to specifically talk about the scapular movement. It’s not necessarily wrong, but what a lot of people do is that they lock down their shoulder blades or scapulae in retraction, i.e., squeezing the shoulder blades together. When people do this, they’re missing out on scapular protraction, i.e., shoulder blades moving away from each other, and using a muscle called the serratus anterior. In general, scapulothoracic rhythm is coordinated movement between the scapula and humerus (Blanton, 2012). If the scapulae are locked down in retraction, then you are likely missing out on that. As Eric Cressey of Cressey Sports Performance explains, this could lead to problems in the long run.

Do this instead. (Note the scapular protraction).










Watch Strength and Conditioning Coach Eric Cressey explain further about scapular movement during the push up:


5. The Eccentric Phase

Don’t do this. (Lowering weights too fast).








Generally speaking, it’s a common mistake to speed through the eccentric phase of exercises. There may be exceptions if you’re training according to a specific protocol or specific goals. But for those that aren’t familiar with what the eccentric phase is, think of any exercise working in 2 phases: 1. contracting and shortening muscles generally against gravity, i.e., concentric phase, 2. contracting and lengthening muscles in the same direction that gravity works, i.e., eccentric phase. In the squat, the eccentric phase is when you bend your knees and lower your hips down. In a standing cable triceps extension, the eccentric phase is when you’re bending your elbows to return to the starting position. (You’re working in the same direction that gravity works because the weight stack is being lowered down).

Do this instead.








I have clients that speed through their repetitions because they simply want to get it over with and reduce the discomfort they feel as their muscles fatigue. As much as that makes sense, not only can rushing through the eccentric phase prevent you from getting the most bang for your buck, in time and effort spent exercising, it could potentially increase risk of injury. Eccentric contractions lead to more muscle damage and hypertrophy, i.e., muscle growth (Poliquin Group™ Editorial Staff, 2012), which is a good thing. It might be hard to keep your tempo slow, but it ensures better technique and strength gains!


If you are unsure of whether you are doing exercises right, always consult your health professional first. With that being said, hopefully you may have learned something new within those 5 exercises discussed to prevent injury and improve performance.


Blanton, D. (2012, Sept 5). When Coaching Cues Attack! “Packing the Shoulder”. Retrieved from
Poliquin Group™ Editorial Staff. (2012, Sept 6). Ten Things You MUST  Know About Eccentric Training To Get Better Results. Retrieved from 

5 Exercises to Combat Bad Sitting Posture at the Desk

Written by Student Kinesiologist Janice Leung

“Sitting is the new smoking.”

This probably isn’t the first time that you’ve heard that statement. It’s been a recent growing message in the health industry. Even with the rise of standing desks that are becoming more and more popular for office workers, a big barrier is the hefty price. Matt Gereghty of runs a blog all about ergonomics and sitting. He has a blog post that shows some innovative ways to use home furniture to create a makeshift standing desk. But if you don’t work at home, and you’re looking for other ways to combat bad sitting posture, keep reading.

It’s unfortunate, but the reality is that for some of us, whether we are students or employees whose jobs involve seated work for long hours, we sit. A lot. Add in the time spent sitting in the car, on the bus, at meals, at home, and the truth is there. We sit. A lot.

Even though I work in the healthcare industry and know fully well how sitting posture can have negative impact on health, whether it’s metabolic, cardiovascular or musculoskeletal, I too, sit in terrible postures. Sadly, I confess that I’ve done many marathon study sessions with friends and we all turn into different variations of the Hunchback of Notre Dame. I’ve seen my friends, hour by hour, cringe closer and closer to their laptop screen until they’ve become the Hunchback. Their upper back is rounded and their neck is stuck far more forward than it ever should be. If you spend long hours sitting and working at the desk where stress builds up and fatigue sets in, it gets easy to throw proper posture out the window because getting your work done is all that matters. But over time, this can lead to chronic pain and quite disabling injuries.

So the question remains, what can you do?

The answer is simple. The 5 exercises below can relieve chest tightness, strengthen muscles to improve posture and help you look more like a superhero and less like the Hunchback of Notre Dame.


1. Towel Lying









Why: After trying this for the first time, it’s more like, why not? Sitting and working at the desk for hours easily tightens muscles through the chest and shoulders. This simple exercise is the antidote for reversing all the wound up muscles.


  • Lie on a foam roller (it can be a half foam roller or tightly wound up yoga mat which will decrease the amount of stretch due to decreased leverage) and make sure to align yourself so you make contact with the back of your head and tail bone on the foam roller.
  • Keep your feet on the floor and knees bent. Open your arms out in a “T” shape.
  • You can bring your arms lower if it’s too intense of a stretch. Or, start to bend your elbows to 90 degrees to increase the intensity and modify the angles of the stretch.
  • You can play around with the amount of bend in your elbows and where you place your elbows in relation to your shoulders, as long as you feel a gentle stretch without pain.
  • Relax, focus on your breathing and hold for 1-5 minutes.


2. Chin Tucks











Why: Yes, you’re making a double chin. But if reducing neck pain is a priority of yours, I guarantee that it’ll be worth it. Performing this exercise activates the deep neck flexors at the front of your neck, while decreasing the tension in your suboccipitals and other muscles behind your neck, which get overstretched when your neck is protruding towards the computer screen. This is a monumental basic exercise that can be incorporated into many other exercises because it helps to keep the cervical spine in check to complete your neutral spine. If you’ve ever heard of “packing the neck” in a deadlift, this is how you do it.


  • Stand tall, roll your shoulders back and bring your shoulder blades back and down, i.e., away from the ears with a slight squeeze between your shoulder blades.
  • Keep your head in a neutral position as you pick a spot straight ahead to focus your eyes on. Pull your chin straight back gently without tilting your head up or down.
  • Hold 2-3 seconds and then relax. You can put two fingers just below your chin to make sure that you’re not tilting your head as you perform the chin tuck.
  • Do 10 repetitions, 2-3 sets. Alternatively, throw in a set throughout the day, like when you’re in the car or sitting on the couch.


3. Brugger’s Relief Position













Why: It teaches you to engage the shoulder blades and pull the shoulders back instead of rounding forwards. Having your arms by your side also helps to open the chest up.


  • Stand tall, roll your shoulders back and bring your shoulder blades back and down, i.e., away from the ears with a slight squeeze between your shoulder blades.
  • Have your arms by your sides with palms facing forward.
  • Squeeze between your shoulder blades, like you’re squeezing a pencil between them, without raising your shoulders towards your ears.
  • Hold for 2-3 seconds and then return to the starting position.
  • Do 10 repetitions, 2-3 sets. Alternatively, throw in a set every hour or so while sitting. Once you get comfortable, incorporate the chin tuck at the start of each repetition.


4. Dowel Hip Hinge















Why: Call me a mad scientist, but even though you’re not deadlifting a heavy barbell at your desk, I believe that there’s merit to practicing your hip hinge for improving desk posture. If you watch Dr. Kelly Starrett, the creator of MobilityWod, he talks about setting up for desk work or even texting just like you would for a deadlift. You definitely (or hopefully) won’t be bent over your work space as in the ending position picture. But the idea is that when you have to lean forward while sitting at the desk, e.g., for writing, you lean from the hips while maintaining a neutral spine and not from the upper back or neck.  This exercise will give you more awareness of your posture from the waist up.


  • Stand with feet shoulder width apart and a slight bend in the knees.
  • Hold a dowel (or broomstick) behind your back with one hand above the head with palm facing forward and the other hand at your lower back with palm facing backward.
  • You should feel 3 points of contact with your head, upper back and tail bone area.
  • Maintain this neutral spine position as you hinge at your hips by pushing your hips back and lowering your chest towards the ground. Go as far as comfortable, feeling a stretch through the hamstrings.
  • Squeeze your glutes to return to the starting position. If you’re having trouble maintaining contact with the dowel, make sure to keep your chin tucked (aha! What a keeper that exercise is) and shoulders pulled back.
  • Do 10 repetitions, 2-3 sets.


5. Shoulder W










Why: When you’re sitting at the desk, it’s very easy to hike up your shoulders and overuse the upper trapezius muscles in addition to rounding the upper back. This exercise strengthens the external rotators of the rotator cuff muscles in addition to activating more of the lower trapezius muscles rather than the dominant upper trapezius muscles. This exercise also reinforces good shoulder blade positioning. You can watch Physiotherapist Mike Reinold demonstrate this exercise.


  • Start by rolling your shoulders back to make sure that you’re in a good starting position.
  • Flex your elbows at 90 degrees and hold a resistance band at about shoulder width apart with your thumbs up. Bring your hands up slightly so your forearms are not parallel with the ground.
  • Pull the band apart, forming a “W” shape from hand to hand.
  • Hold for a 1-2 seconds, and then return to starting position.
  • Do 10 repetitions, 2-3 sets.


Extra Tips

Take very short active breaks!

One of my favourite professors is the only professor in the Biomedical Physiology and Kinesiology department to get the class up for stretch breaks every half hour during our lectures. He encourages it even when we write our 3 hour final exams. If you decide to do this, the stretch breaks don’t have to be long. They can be as short as 30 seconds to 1-2 minutes just to shake things out and get blood flowing through stagnant muscles. If you want to get fancy, you can check out Bret Contreras’ article and slyly incorporate the glute squeeze or crucifix stretch without attracting too much unwanted attention. Recent research has actually showed that taking brief 2 minute walks every hour decreases the risk of premature death by 33%!

Make a to-do list!

Like most busy people, I find excuses not to put effort in doing extra postural exercises when working for long hours at the desk is already taxing enough. But it might help to keep a note posted somewhere visible in your work area with a short list of some of these exercises or other stretches. When you see the list, you’ll be cued to remember that you should do these things. Once you start doing them more often, they’ll become routine. And once you reap the benefits from them, it’ll be easy to turn them into habits.


If you can begin incorporating these exercises into your daily routine, you’ll be able to decrease any aches or pain from sitting at the desk for too long. Remember, before starting any exercise program, always make sure to consult with your healthcare professional.

Movéo: What it is and What it Isn’t

Written and Edited by Student Kinesiologist Janice Leung with contributions from Dr. Kim Graham, Dr. Jenn Turner, Sonya Scheer and Jason Shane

“The pain in my knee hasn’t gone away. I think I have an injury. Should I see a physiotherapist or chiropractor? Massage therapist? What about an acupuncturist (Doctor of Traditional Chinese Medicine)?”

Does this sound familiar to you? When a nagging ache or pain doesn’t go away, it’s a debacle that everyone faces. With the rise of the internet, googling about an injury is an easy knee-jerk reaction. Even with the plethora of information on the internet, it can be overwhelming and confusing to determine what will help you to recover the fastest and return to pain-free frolicking (the frolicking part is always optional).

At Movéo Sport and Rehabilitation Centre, we approach patient care as a unique multidisciplinary team that includes several therapies and treatment modalities. Sometimes we have patients that are still unsure about who would be most appropriate to see, or especially what each therapist does. Today we’ll be going through each type of treatment at Movéo to dispel common misconceptions and give insight to what they can do for you.



What it is: Traditional Chinese Medicine (TCM) is more than just acupuncture. Although acupuncture is the most well-known practice of TCM, the practice of TCM includes the use of herbal and dietary therapies, as well as massage (tui na and acupressure) and exercise prescription. TCM and Acupuncture are not only for adults; children can benefit from them too!

What it isn’t: Acupuncture isn’t only for pain. Many illnesses may be treated using acupuncture including digestive disorders, gynecological/menstrual disorders (infertility, PMS, menopause, etc.), mental/emotional concerns (anxiety, depression, post-partum, etc.), migraine headaches, and stress management to name a few.



What it is: Active Rehabilitation at Movéo involves one-on-one sessions with a Kinesiologist that will create individualized programs to return clients back to work, sport and daily activities. Clients will learn how to move with correct posture, body mechanics and proper technique to maximize recovery and prevent re-injury.

What it isn’t: Active Rehabilitation at Movéo isn’t just for those that have sustained a motor vehicle accident (ICBC Claim) or work place injury (WCB Claim). It can be for anyone that is struggling with injuries and would benefit from an active approach to injury rehabilitation. It isn’t just general strength training either. The goal is to ensure that clients receive the knowledge base and tools to continue exercising and functioning at home or at the gym and avoid future injuries.



What it is: Chiropractic involves a broad scope of practice that includes but is not limited to Active Release Technique®, Graston Technique®, and rehabilitation exercises. Chiropractors will work with patients to determine and correct the sources, not solely the symptoms of an injury.

What it isn’t: Chiropractic at Movéo isn’t limited to adjustments. Rather, they are utilized when most appropriate in conjunction with other techniques. Movéo Chiropractic isn’t “once-you-start-seeing-a-chiropractor, -you-have-to-keep-going-type-of-chiropractic”. We like to find the problem and fix it, or work with a different type of therapist that can!



What it is: Registered Massage Therapy is the assessment and treatment of soft tissue to prevent injury, pain and physical disorders. Massage Therapy will treat symptoms by addressing the underlying cause of pain and dysfunction. Massage Therapists use hands-on techniques that can provide immediate relief, as well as long term benefits by working on the muscles, fascia, ligaments, blood vessels and nervous system. At Movéo we are all dedicated to educating you on injury prevention and management techniques. We work together with our Kinesiologists, Chiropractors, Physiotherapists and Traditional Chinese Medicine Doctor to provide a team approach for your health.

What it isn’t: Registered Massage Therapy isn’t just for relaxation. Therapeutic techniques can be used to relax the nervous system or energize it. Do you have an upcoming sporting event? Massage Therapy will increase circulation, improve response time and prepare your muscles for action.



What it is: Physiotherapy is finding the cause of a person’s pain and not just treating the symptoms. Physiotherapists use a hands-on approach to clinically assess and diagnose injuries and dysfunctions. Movéo Physiotherapists have extensive post-graduate training in many topics including sport and orthopedics, as well as post-surgical rehabilitation.

What it isn’t: Physiotherapy isn’t just home exercises. Physiotherapists are also trained in soft tissue massage, joint manipulations and dry needling, and incorporate each when appropriate for the patient.



What it is: A group of like-minded therapists from different backgrounds that collaborate through close communication and teamwork to ensure that each patient capitalizes on the specialties of the therapies available to them at our unique clinic.

What it isn’t: The team isn’t a collection of super practitioners to attract patients. Nor does it mean that a patient must receive treatment from every type of therapy offered at Movéo. There is neither a single best type of therapy nor specific combination of therapy that is necessary for every patient. The coordinated effort of the multidisciplinary team guarantees that each patient receives the appropriate individualized treatment at the right time.‎‎ The team concept also means that we will communicate with you and your medical team to ensure that everyone is working towards a common goal.


If you want to learn more, explore our website to see all the services that we offer. Also feel free to peruse our online booking system, which will allow you get to know more about each of our practitioners through their bios!