Rehab on Tap

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Rehab on Tap

Rehabilitation and injury prevention videos for BJJ, MMA, striking, and overall quality movement! She also trained Muay thai for 5 years previously.

Rehab on Tap is operating out of the Advanced Wellness Clinic in the Douglasdale Professional Centre . Christine Mac has been a physiotherapist for over ten years, and currently trains Brazilian Jiu-Jitsu and dabbles in Crossfit. She is combining her physiotherapy knowledge and skills with her familiarity with these sports to provide sport-specific rehabilitation and injury prevention videos for Brazilian Jiu-Jitsu, MMA, and other martial arts injuries! Many of the videos will also apply to other sports as well. IG:

11/16/2025

After a back injury that involved a forward hinge or flexion (ie. bending forward), many people become fearful of this motion-understandably!
However, the answer is not to avoid it forever, because realistically, you can’t. You need to bend forward to get dressed, do dishes, pick things up—live life! Moreover, you shouldn’t have to. Injuries can be rehabbed.
The key is to gradually re-introduce the motion in various forms and angles. We start with pain-free movement so that your body knows it is safe, and start with stabilized positions in limited ranges. We then progress towards more open positions with wider ranges of motion. As you see in the video, there are many ways to bend forward.
If these movements look fearful to you or if you have a back injury and want guidance, see a physiotherapist near you or come to us if you are in Calgary !
Please comment, share, or tag a friend if you found this helpful!
📍111-11420 27 Street SE, Calgary, AB
▫️rehabontap.com

11/11/2025

No one can deny the commitment of blue belts and resilience of white belts!
Please share or comment if you can relate!

10/05/2025

Working at a desk, breastfeeding, or working with your hands in front of you all day (the latter of which all of us do) can lead to decreased thoracic mobility. This means that it feels like your upper and mid-back cannot open, extend, or rotate comfortably or as much as you want or need it to; more simply, it often leads to feeling like you have poor posture. This can lead to thoracic pain, low back pain, neck pain, shoulder pain, and decreased shoulder mobility.
I need this in many aspects of my life: in jiu-jitsu, we are often rounded and reaching or holding in front of us, so we need thoracic mobility to counteract that. In CrossFit, we need sufficient thoracic mobility to do our kipping motions and overhead lifts without compensating through our low back. As a new mom, thoracic mobility can help prevent mastitis and clogged ducts.
There are many exercises that can help with this, but here are some exercises that are easy to fit in throughout your day regardless of where you are!

1️⃣ THORACIC EXTENSION DIPS: These might be my favourite!
2️⃣ PEC STRETCH IN DOORFRAME
3️⃣ CACTUS SLIDES: Harder than they look! You can also do these in standing; just try to not arch through your low back
4️⃣ UNILATERAL PEC STRETCH
5️⃣ SEATED THORACIC EXTENSION (Upper, Middle, Lower)
6️⃣ SEATED THORACIC ROTATION
Note that we are not trying to stay in thoracic extension at all times, but we want to be able to comfortably open our chests.
Please share or comment if you found any of these helpful!

08/28/2025

As a physio who treats many BJJ athletes, some common themes I have noticed that can negatively impact recovery are:
▫️listening to the wrong (ie. unqualified) person/advice
▫️not respecting the injury or injury process
▫️feeling a pressure to always be on the mats despite all else
▫️fear of losing skills
As a BJJ practitioner who has been injured myself, I personally prefer to stay away from the mats if I cannot do positional sparring/rolling (I get too much FOMO). I return as soon as I feel like I can safely do those, but if it turns out that I am wrong and technique is too bothersome, then I will sit out the live rounds. That’s my approach.
Ultimately, my advice is to do what you need to do to be the best you on the mats, whether that be rolling smarter, rolling harder, or taking a break. Your training partners and healthcare team will thank you!
What do you think? Do you agree or disagree with any of the statements?

03/20/2025

Fun times troubleshooting leg entanglements and heel hooks with .sharlene this afternoon for my first time back on the mats since last June!
We had no baby tears until the end of the hour and no diaper blowouts, so I’d call it a success!

03/19/2025

Hip abductors or adductors? Patients confuse this all the time so we will give you a tip!
Hip ABDuctors ABDUCT (take away) the leg from midline, and therefore refers to the muscles on the OUTSIDE of your hip that do this (ie. your glute medius/minimus;TFL).
Hip ADDuctors ADD your legs together (move them towards midline), and therefore refers to the groin muscles on the INSIDE of the thigh (ie. adductor longus/magnus,brevis; gracilis, pectineus).
This is my colleague demonstrating a hip ABDUCTION exercise!
If you think you hurt either of these muscle groups, see your local physio for rehab! If you live in Calgary, AB, send a DM or see our bio for a booking link!
Please comment if you learned something from this post!

01/15/2025

A reminder to my clients that although I am on maternity leave, can help you! Danielle is an avid triathlete who treats both adult and pediatric conditions!
She is certified in dry needling and Cuevas Medek Exercises (pediatric exercise therapy) and looks forward to using her passion and skills to help you address your pains and achieve your goals! Book with her at rehabontap.com!

Address

Suite 111/11420 27 Street SE
Calgary, AB
T2Z3R6

Website

http://www.rehabontap.com/

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