INSYNC PHYSIO Vancouver
Chronic Neck Pain & Shoulder Tightness: Median Nerve Flossing
updated
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Start in 4 point position on your hands and knees. Engage the lower core of your low back and pull in your low abs below your belly button. Pull the arm and the ball aspect of the shoulder joint into its socket on affected side. Then straighten out one leg and then the other leg while maintaining your spine in neutral and your shoulder socket engaged. Avoid pulling down with your lat muscle. Hold for 10 seconds doing 10 reps 3 sets in total. This exercise works the shoulder muscles to help with more optimal stabilization and movement reactivation patterns after an injury. If you have any pain or problems performing this exercise please stop and consult with your local Physiotherapist before continuing.
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
linkedin.com/pub/insync-physio/42/518/a44
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
linkedin.com/pub/insync-physio/42/518/a44
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
linkedin.com/pub/insync-physio/42/518/a44
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
At an arm’s length away from the wall, place your hand on the wall at the level of your eyes with your weight on it. Engage the lower core of your low back and pull in your low abs below your belly button. Then pull the arm and the ball aspect of the shoulder joint into its socket while having your weight on the wall with your one hand. Avoid pulling down with your Lat muscle. Keep this engaged for 10 seconds x 10 reps 3 sets each side. This exercise starts to work the shoulder muscles to help with more optimal stabilization and movement reactivation patterns after an injury. If you have any pain or problems performing this exercise please stop and consult with your local Physiotherapist before continuing.
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Channel Page with subscription popup link
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
So what we really wanna focus on is making sure that we have what's called functional mobility of your hips. And the reason why that's really important is because even though you may work on doing things like stretching and recovery work to get your mobility for your hips after you climb, or for your next climbing session, what you really wanna make sure is that you have that strength when you go into that range.
So here's an exercise that I really like to do that I often prescribe for people that have really tight hips and that really want to make sure that they maintain that mobility in their hips for their rock climbing training progress.
So basically they're just really simple things that you wanna do, but you wanna make sure you keep your hips level, you engage your core here. That way you're not doing a lot of like, tilting and shifting. And so with high steps, you know, you really wanna be able to have sort of rotational, being able to work on getting your body as still as possible and having it not move past mid line too much. Being able to come up with the foot.
You'll do 10 of these, and you can go a little higher too. Now, as you go higher with the step, then it's gonna be a little bit more difficult obviously. So as you can see, my hips are pretty tight and what you really wanna work on is keeping everything pretty still.
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
So I just got a five pound kettlebell. And we can also use a five pound double. And so we're gonna do an exercise to strengthen up the shoulder, I call it a straight arm rotations.
So we're gonna just lie down at first. So if it's a heavier weight, so you want to do it in this way, so that way it's a lot easier to get into the position. So you want to be on your side. So with a five pound weight, obviously it's not too bad. So basically holding onto the weight like this. And then you're gonna roll over. And then you wanna make sure you sit the shoulder, so you engage basically the muscles into your shoulder blade. So you're gonna punch straight up and then engage.
And now from here, what I'm gonna do is I'm gonna actually turn. So keeping my arms straight, I'm gonna roll and turn this way with my arm up like this. And what I'm gonna do here is I'm just gonna rotate. And what I'm working on here is just strengthening, rotation strength, integral range of motion. That's really useful. I wanna do this for 30 seconds and do three sets. That's ideal to do both sides. Once per day.
To get out of it, I'm gonna roll back and I'll just disengage and down.
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
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604-566-9716
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
linkedin.com/pub/insync-physio/42/518/a44
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
linkedin.com/pub/insync-physio/42/518/a44
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Hi. So today we're going to do a deadlift. And so this exercise is great and I really like it because it strengthens globally and it strengthens our lower back and it helps elongate the hamstrings and just helps us getting better movement globally in a functional chain. So this is what it looks like.
What we're going to do is have our hands shoulder width apart, just making sure that they're going straight down. We're hinging through our hips here. And you're not going down like a squat, but moving your hips backwards, making sure that your shoulder is nice and set, your back is straight. From here come up, hinge again at your hips and then slowly coming straight down.
And you can do this exercise, three to four sets of 10, if you're able to. If you're going at a higher weight, come down with the reps in a little bit. So about eight to 10 reps, three to four sets.
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Hi, I'm Samantha and I'm a physiotherapist at Insync Physio. I enjoy being a physiotherapist because I like being able to create connections with other people and being able to help others overcome their challenges or reach their goals.
Just from my previous experiences, I know that pain and injuries, they can really affect a person's life either physically or mentally. And I find it really rewarding being able to help people and guide people through their recovery process.
So Insync is a really great place to work just because we have such an awesome team. You know, we're always talking, we're always collaborating on different cases and we're all really here to help each other out. We also do a lot of in-services, so that just helps us keep up to date with current practices and evidence.
So I like working with people of all ages and abilities, but I do focus mostly on sports and orthopedics. Outside of work, you know, I rock climb and I play bassman volleyball. So naturally I am just drawn a bit more to working with shoulders and knees.
I also really enjoy the outdoors, so outside of the clinic, I'm also camping a lot in the summer or I'll be snowboarding in the winter time. Aside for that, I'm usually looking for my next travel destination.
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Hi. So today we're going to do deadlift. And this exercise is great and I really like it because it strengthens globally. And it strengthens our lower back. And it helps elongate the hamstrings and just helps us getting better movement globally in a functional chain. So this is what it looks like. What we're going to do is have our hands shoulder width apart, just making sure that they're going straight down. We're hinging through our hips here. And you're not going down like a squat, but moving your hips backwards, making sure that your shoulder is nice and set, your back is straight. From here come up, hinge again at your hips and then slowly coming straight down. And you can do this exercise three to four sets of 10, if you're able to. If you're going at a higher weight, come down with the reps in a little bit. So about eight to 10 reps, three to four sets.
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shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
So I chose physio because from a very young age, I really liked everything to do with movement. I was very involved with sports and through that I really wanted to push the boundaries of what human movement can do, especially because I did dance as well. So that was something that was already an interest of mine.
Going into university, I went into kinesiology, so more about the human body and human movement. And from there I had some opportunities to find work and try different things. And I realized that I wanted to know more about not just what the body was capable of, but also how and why. And from there it was like a natural progression for me in terms of physio just seemed like the next step. And from there, I worked really hard to get into physio school and here I am, and I felt like it's been a perfect fit ever since.
I think Insync has a lot of the things that I really align with as a person. They really care about the community and it's a place where I feel like I can really make an impact and connect with people. And I think working in this team just makes me feel like I can grow and learn from a lot of the different clinicians and people here as well. And that's something that really brings me joy to be at a clinic that supports and surrounds me with so many good things.
Yeah. So I speak English primarily but I was also raised in Hong Kong, so I come from a background of Cantonese and I can speak a little bit of Mandarin as well.
Orthopedics is something that is an interest of mine within physiotherapy. So I've done my level one in the manipulative levels. And that is an area of interest of mine because I feel like it really enables me to learn how I can go through assessing different people of different injuries but also knowing how to manipulate and move the body and yeah, just to find out what the root of the problem is and help people from there.
Sport injuries and other neck injuries, just day to day work things where we don't really notice, but stress kind of accumulates and different areas of the body gets tense. And I think those are also things that my interests of mine. Outside of the clinic, I still very much like to keep active if I'm able to. So I'm a big sports person. I like to play primarily ball and racket sports, so basketball, tennis, volleyball. Those are like my big ones right now.
During the winter, of course, Vancouver's great where we can go up to like Whistler or Cypress and other mountains, so I really like snowboarding as well. And yeah apart from that, I also like to find all the hidden gems for food in different places. So, yeah.
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
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shorturl.at/dDE05
Channel Page with subscription popup link
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
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shorturl.at/dDE05
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
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4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
linkedin.com/pub/insync-physio/42/518/a44
facebook.com/InSync-Physiotherapy-Sport-Medicine-Rehabilitation-clinic-174870799230333
twitter.com/insyncphysio
pinterest.com/InsyncPhysio
youtube.com/user/insyncphysio
604-566-9716
http://www.insyncphysio.com
4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
linkedin.com/pub/insync-physio/42/518/a44
facebook.com/InSync-Physiotherapy-Sport-Medicine-Rehabilitation-clinic-174870799230333
twitter.com/insyncphysio
pinterest.com/InsyncPhysio
youtube.com/user/insyncphysio
604-566-9716
http://www.insyncphysio.com
4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
linkedin.com/pub/insync-physio/42/518/a44
facebook.com/InSync-Physiotherapy-Sport-Medicine-Rehabilitation-clinic-174870799230333
twitter.com/insyncphysio
pinterest.com/InsyncPhysio
youtube.com/user/insyncphysio
604-566-9716
http://www.insyncphysio.com
4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
linkedin.com/pub/insync-physio/42/518/a44
facebook.com/InSync-Physiotherapy-Sport-Medicine-Rehabilitation-clinic-174870799230333
twitter.com/insyncphysio
pinterest.com/InsyncPhysio
youtube.com/user/insyncphysio
604-566-9716
http://www.insyncphysio.com
4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
linkedin.com/pub/insync-physio/42/518/a44
facebook.com/InSync-Physiotherapy-Sport-Medicine-Rehabilitation-clinic-174870799230333
twitter.com/insyncphysio
pinterest.com/InsyncPhysio
youtube.com/user/insyncphysio
604-566-9716
http://www.insyncphysio.com
4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
linkedin.com/pub/insync-physio/42/518/a44
facebook.com/InSync-Physiotherapy-Sport-Medicine-Rehabilitation-clinic-174870799230333
twitter.com/insyncphysio
pinterest.com/InsyncPhysio
youtube.com/user/insyncphysio
604-566-9716
http://www.insyncphysio.com
4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
linkedin.com/pub/insync-physio/42/518/a44
facebook.com/InSync-Physiotherapy-Sport-Medicine-Rehabilitation-clinic-174870799230333
twitter.com/insyncphysio
pinterest.com/InsyncPhysio
youtube.com/user/insyncphysio
604-566-9716
http://www.insyncphysio.com
4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
linkedin.com/pub/insync-physio/42/518/a44
facebook.com/InSync-Physiotherapy-Sport-Medicine-Rehabilitation-clinic-174870799230333
twitter.com/insyncphysio
pinterest.com/InsyncPhysio
youtube.com/user/insyncphysio
604-566-9716
http://www.insyncphysio.com
4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
linkedin.com/pub/insync-physio/42/518/a44
facebook.com/InSync-Physiotherapy-Sport-Medicine-Rehabilitation-clinic-174870799230333
twitter.com/insyncphysio
pinterest.com/InsyncPhysio
youtube.com/user/insyncphysio
604-566-9716
http://www.insyncphysio.com
4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
linkedin.com/pub/insync-physio/42/518/a44
facebook.com/InSync-Physiotherapy-Sport-Medicine-Rehabilitation-clinic-174870799230333
twitter.com/insyncphysio
pinterest.com/InsyncPhysio
youtube.com/user/insyncphysio
604-566-9716
http://www.insyncphysio.com
4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
linkedin.com/pub/insync-physio/42/518/a44
facebook.com/InSync-Physiotherapy-Sport-Medicine-Rehabilitation-clinic-174870799230333
twitter.com/insyncphysio
pinterest.com/InsyncPhysio
youtube.com/user/insyncphysio
604-566-9716
http://www.insyncphysio.com
4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
linkedin.com/pub/insync-physio/42/518/a44
facebook.com/InSync-Physiotherapy-Sport-Medicine-Rehabilitation-clinic-174870799230333
twitter.com/insyncphysio
pinterest.com/InsyncPhysio
youtube.com/user/insyncphysio
604-566-9716
http://www.insyncphysio.com
4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
linkedin.com/pub/insync-physio/42/518/a44
facebook.com/InSync-Physiotherapy-Sport-Medicine-Rehabilitation-clinic-174870799230333
twitter.com/insyncphysio
pinterest.com/InsyncPhysio
youtube.com/user/insyncphysio
604-566-9716
http://www.insyncphysio.com
4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
linkedin.com/pub/insync-physio/42/518/a44
facebook.com/InSync-Physiotherapy-Sport-Medicine-Rehabilitation-clinic-174870799230333
twitter.com/insyncphysio
pinterest.com/InsyncPhysio
youtube.com/user/insyncphysio
604-566-9716
http://www.insyncphysio.com
4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
linkedin.com/pub/insync-physio/42/518/a44
facebook.com/InSync-Physiotherapy-Sport-Medicine-Rehabilitation-clinic-174870799230333
twitter.com/insyncphysio
pinterest.com/InsyncPhysio
youtube.com/user/insyncphysio
604-566-9716
http://www.insyncphysio.com
4088 Cambie St. #102
Vancouver, BC V5Z 2X8
Most popular upload
shorturl.at/nuDR1
Channel Page Link
shorturl.at/dDE05
Channel Page with subscription popup link
shorturl.at/kOQY1
linkedin.com/pub/insync-physio/42/518/a44
facebook.com/InSync-Physiotherapy-Sport-Medicine-Rehabilitation-clinic-174870799230333
twitter.com/insyncphysio
pinterest.com/InsyncPhysio
youtube.com/user/insyncphysio


