Wag Physiotherapy

Wag Physiotherapy Wag Physiotherapy treats people of all ages and conditions. Lisa Wilson is a registered Physiotherapist with 30 years experience.

~WELL THAT WAS FRIGGIN HARD~I think it was the hardest 20 miler I have ever done! 7.5 loops of PPP including 1 mile ther...
03/22/2026

~WELL THAT WAS FRIGGIN HARD~
I think it was the hardest 20 miler I have ever done! 7.5 loops of PPP including 1 mile there and back from Wag Physiotherapy!
WHAT WAS I THINKING YOU MIGHT ASK….well;
- the park was finally good enough to run in…lots of snow this season
- lots of ups and downs to work on technique and strategy to maintain form and pace etc for race day
- strength building for the quads, glutes and calves
- Paris has some hills especially the last 4km
- Boston is hilly and it always beats me up- so practice helps
- character building
- the park had dirt footing which I find easier on my almost 60 year old legs!
- gotta make training hard so you are ready for RACE DAY! 🏃🏻‍♀️

This is the PEAK of Marathon Training….the end of the big long runs, heavy volume mile weeks and builds and almost done speed work ( mile repeats, 800s, tempo and pace runs)!
I hit every target runs, completed every speed workout session and even did some strength workouts! I also was very consistent with my physio workouts for my particular issues! Getting enough rest and sleep is always an issue for sure- menopause! Nutrition, hydration and cross training were also part of the equation too!

The last 3 miles were so hard….i was dreaming of these legs from

TAPER TIME IS HERE!

03/21/2026

~JUICY and YUMMY GLUTE MEDIUS~
Another great way to target the GLUTE MEDIUS in an easy set up!

Look and listen to the cues and let it burn! 🔥

✅X2-3?sets to fatigue!
👌Don’t arch the back too much to compensate!

~PRACTICE WHAT YOU PREACH~Well that’s exactly what today was about! Crappy weather….so run your 4m on the treadmill(I do...
03/17/2026

~PRACTICE WHAT YOU PREACH~
Well that’s exactly what today was about!
Crappy weather….so run your 4m on the treadmill(I do not like it but a good place to practice) and work on CADENCE! I put on music with 180 beats per minute and tried to keep the cadence at that! It was fun to try different cues;
- lead with your knees
- pull the heel to your butt/ drive that knee forward and reflexly getting extension for the other side! ✅
- land foot under the knee
- run tall
- listen to even landing sounds

Then after the run hit your physio exercises to strengthen the weak areas!

Maybe add the EMS to get more glute recruitment! Just like I do with my patients! ✅

The drill I shared in this post is what I was focusing on while running- I have to say that it felt super good at the last mile! I only wish I could hold that for 26.2 miles!

Running is always a work in progress and always needs the extra attention to details with form and physio strengthening exercises! ✅

3.5 weeks to
4.5 weeks to

NOTHING WITHOUT EFFORT! 💪


03/12/2026

~GREAT TWO FOR ONE~
The PIGEON STRETCH with ACTIVE HIP EXTENSION!

Super yummy hip flexor ( psoas, rec fem and TFL) stretch and an active hip extension recruitment (glutes and hamstrings) exercise. It will also help with hip extension quantity and quality! ✅👌

Listen to the cues to get it right!!

03/10/2026

~DON’T LIKE LIFTING WEIGHTS…NEITHER DO I!!😮

Not into lifting weights to trim and tone your upper body….NO PROBLEM!
Below are 10 super easy to execute, easy to do anywhere and anytime exercises!👍
All you need is a piece of tubing or an exercise band of whatever strength you could do 20 exercise reps with!

So grab your exercise band and do at home or on the road! I like to do 2-3 sets of 20 reps once to 3x/wk.

Points To Remember ✅
- listen to all the cues
- core on and show your necklace
- do to fatigue and don’t continue if you cannot hold perfect form
-ALL EXERCISES are for SHOULDER STABILITY, MUSCLE and BONE BUILDING!
These are great for scapulo-thoracic muscle building to treat or prevent ROTATOR CUFF TENDINITIS as well as POSTURE IMPROVEMENTS!
Great for people who sit for a living! 🔥

1️⃣Shoulder Stabilizers/rotators
2️⃣Shoulder Stabilizers/rotators
3️⃣Middle/Lower Traps/Rhomboids
4️⃣W Exercise-Lower Traps/Rhomboids/Lats
5️⃣Triceps/static posterior scapular muscles
6️⃣Wide Y Exs- Middle/Lower trap/serratus
7️⃣Biceps Curls
8️⃣Middle Deltoid/Supraspinatus
9️⃣Triceps/Posterior Deltoid/Rhomboids
🔟Triceps/Posterior Deltoid/Rhomboids

THESE SRE ONLY AS GOOD SS YOUR TECHNIQUE….LISTEN SND LOOK AT THE CUES! ♥️

03/03/2026

~5 CORE EXERCISES IN 4 POINT KNEELING~
Play around with all or some of these great exercises!
The QUADRUPED position is great for;
-core muscle training
-psoas ( hip flexors) is not engaged -optimal transverse abdominis recruitment!
-less chance of back pain
-recruitment of back segmental muscles; multifitus
-better position for breath work
-good for overall bone building; upper and lower limbs
-better for posture and neural spine position

Points to Remember
-straight and long spine
-chin tuck
-push up between shoulder blades not round the spine
-blow out through a pretend straw on the lift and breathe in through nose on breath in!

1️⃣Lift both knees
2️⃣Lift and separate knees
3️⃣Lift and twist both knees to one side and repeat opposite side
4️⃣Lift OPPOSITE knee and hand to get opposite obliques if too hard just hover hand and opposite knee and foot
5️⃣Bird Dog Static then add Dynamic out and down and or out long then bring into center!!
Hold for 5-10s x5-10 reps

Have fun and enjoy the great core work!
Mix it up and play around!

03/03/2026

🔥FIRE UP THE ABDUCTORS!

They will burn baby burn!! 😎

Points to Remember
- listen to the cues on the video
- watch the top leg….
Parallel with the ground
Knees in line vertically
Band tight vertically
See inside shin/foot from under the top knee…foot lower than knee
- feel the 🔥in the back pocket
- slow and controlled movements

OPTION- use band or not!
1️⃣Hold this shape statically x20s x 5-10
2️⃣Spin foot to the ceiling x 5-10 reps
3️⃣tap heel to heel x 5-10 reps

Do both sides as both abductors work isometrically!!

02/24/2026

FROM ADVERSITY COMES OPPORTUNITY! ❄️🥶
Too much at stake to run outside this morning in the ice with PARIS and BOSTON MARATHONS in 7ish weeks. Cannot afford to take a SPILL!

So to the TREADMILL I did go! Why not assess my RUNNING FORM at the same time as an easy 4 mile run!
I am always trying new CUES to improve my form and cadence!

💡Here is what I found;
- need more extension in the right hip
- need more knee extension on toe off on the right
- hip drop on the right at mid stance
- heel strike too much out in front- needs to land foot under knee
- left thigh internally rotates on mid stance too much- knee drops in
- right side collapsing on stance phase, too much knee flexion
- good turnover but cadence is still not high enough
- great arm swing
- even weight on heel strike- same sound on heel strike not one louder than the other landing
- even shoulders
- head position on upper body good
- great throrasic rotation- good counter rotation of upper body on lower body
- even arm swing
- good arm swing out the back

So these are all things I know and try to work on during my speed work and drills as well as my physio strengthening routine!

MY GO TO FORM CUES✅
- lead with knees
- pull heel to butt
- see inside shin
- spine long
- pull left knee/ heel forward to get more
right hip/ glute extension ✅
- show your necklace
- run tall
- 5th finger brushes under right b**b to rotate t-spine✅
- opposite elbow tip extends to opposite glute, activating the posterior sling muscles✅
- push big toe into shoe on the swing phase to land under knee ✅
- look and listen for sounds of foot falls and watch shadows for symmetry ✅

The ✅ are my most go to cues!
Running form is always a work in progress… especially in a marathon and long runs as fatigue is the enemy! 💪🏃🏻‍♀️

Let me know if you need me to take a look at your form! 🏃🏻‍♀️

~MARATHON TRAINING~I am 9/16 weeks into my training for Paris and Boston Marathons! 7 weeks to go and that means BIG TRA...
02/21/2026

~MARATHON TRAINING~
I am 9/16 weeks into my training for Paris and Boston Marathons! 7 weeks to go and that means BIG TRAING MILES.
This is one week done of the hardest three weeks training block! Long runs are greater than 16 miles, speed is longer and faster and recovery is harder!
Been there done that before but it still is hard!

My best advice is;
-trust the process, it works
-rest is essential
-nutrition is key both pre and post workout
-TLC with your recovery-hot baths, saunas, recovery compression boots or socks, gentle ROM, foam roll and yoga
- hydrate all the time, especially during and after your runs
-do your maintenance physio core, glute and calf exercises!
-lastly AND DON’T ignore the warnings of potential trouble! Extra tight muscles, stiffness and soreness are signs that some structures are being too stressed, see your physio! Text if you need help! ❤️

02/17/2026

~THE SQUAT with a BAND~
Three cues to get more glute med from your squats!
-band around forefeet
-push feet apart the whole way through the motion!
-hip hinge.. chest to thigh more, close the space between your chest and thighs

Repeat10-20x 2-3 sets. Quick and easy! 👍

~LISA’S BIG 5 GLUTE MAX STRENGTHENING EXERCISES~Glute Max- the big hip extender! The power in running, walking, skiing e...
02/15/2026

~LISA’S BIG 5 GLUTE MAX STRENGTHENING EXERCISES~

Glute Max- the big hip extender! The power in running, walking, skiing etc
Here are my top exercises that strengthens this amazing muscle!

1️⃣RDL Roman Dead Lift
2️⃣Hip Thrust
3️⃣Bulgarian Split Squat
4️⃣Cable/Banded Kick Backs
5️⃣Lunge with a Twist

Points To Remember ✅
- core on and strong
- knee in line with feet
- listen to all specific cues
- can be done with weight or just body weight
- repeat 2-3 sets to fatigue
- can be done 3-4x/wk

02/13/2026

LET’S SEE WHAT ALL THE FUSS IS ABOUT….new toy to strengthen the lower leg and foot!
Stay tuned with some exciting ideas!

Address

6435 Coburg Road
Halifax, NS
B3H2A6

Website

Alerts

Be the first to know and let us send you an email when Wag Physiotherapy 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 Wag Physiotherapy:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category