The Movement Co.

The Movement Co. A performance chiropractic and physiotherapy clinic specialized in movement therapy, strength and co The Movement Co. strives to help people move with ease.

Through a multi-disciplined approach to therapy, we aim to decrease muscle and joint pain and increase physical performance. Whether you have been injured, suffer from chronic pain, or you are an athlete looking to increase your performance the Movement Co. is your one-stop-shop.

11/17/2025

Do you have some hip pain?

Check your foot contact!

Here is how to test your ability to rotate your hip:

– Place a band under something that will pin it down
– In a ½ kneeling positon, place the other part of the band under your big toe joint.
– Trying to keep the band under the toe, try to rotate your hip out without letting the band snap away from your foot.

Should give you a good idea of what is happening between your foot and hip!

DM us to find out exactly how we can help you

11/17/2025

Try this variation of a cat-cow exercise to help your stiff lower back or SI joint pain. This is particularly useful if your lower back pain is concentrated more on one side.

Get into a normal cat-cow position. Next, internally rotate your hip by turning your foot outwards. Next, side-bend your torso and drop your shoulder down. Hold here and take deep breaths with long exhales; you should feel your breath expand into the opposite side of your body. Perform 4-6 breaths and then repeat on the other side.

11/13/2025

If you’re excited for cross country ski season…

Now is the time to get those little niggles in your hips and knees checked out!

DM us to find out exactly how we can help you!

11/13/2025

This I-T-Y exercise can be used as a warm up and progressed to a strength training exercise.

Lie on your stomach with a towel rolled up under your forehead, arms by your sides, palms down.

Squeeze shoulder blades together then hover hands off the floor (“I” position).
Lower and repeat in the “T” and “Y” positions.

Don’t let shoulders shrug upwards.

Progress this by adding dumbbells/ a band and using a bench/ exercise ball/ in standing.

11/11/2025

Whenever a patient says, “I’ve never had a massage therapist give me exercises before…”

It’s honestly one of my favourite things to hear because it means we’re changing how people see massage therapy. 🙌

Massage is amazing, but it’s a passive form of care.

Here at The Movement Co., we’re all about helping you go beyond temporary relief.

We want you to understand your body, move better, and keep that progress going long after you leave the clinic. 💪

11/11/2025

First snowfall = every runner suddenly discovering muscles they forgot existed ❄️😂

Running on snow changes everything — stride length, ground contact, and stability demands.

That extra “grip and twist” through your hips, knees, and low back can leave you sore even if your mileage didn’t change.

Treat it like a new stimulus: shorter runs, slower pace, more mobility and strength between sessions.

Your spring legs will thank you.

11/09/2025

The 90-90 hip exercise is a great exercise that can be scaled down or up in complexity

This variation is great for helping hip rotation but also the obliques and lateral hips

Take a shin box position and then place your elbow on the ground, similar to when you do a side plank.

For the basic movement, you will stay here and with your top arm you will reach to the ceiling and simply breath 4 seconds in, 6 seconds out.

For the more complex piece, you will lightly try to lift your hip off the ground and with the top hand reach to the ceiling - then do 6 breaths of 4 second in 6 seconds out and repeat on the other side.

11/08/2025

We’re always looking out for our patients, no matter what! 😂

11/06/2025

Why is cadence important when you’re running?

Great question! It was to do with the forces that act on the body, as well as efficiency.

-Increasing cadence will reduce the load as you land as you will spend less time in the air before hitting the ground.

-You’re more likely to overstride with a lower cadence as you have more time to reach your leg forward. Overstriding causes you to actually brake each time your foot contacts the ground, instead of just catching yourself and propelling yourself forward

-You need to contact the ground to propel yourself forward.The more you contact the ground, the more force you create to push yourself forward.

Aim for at least 160 steps per minute! 🏃🏼‍♀️

11/05/2025

Most people can squat weight… But can you squat your own body to the floor without using your hands as backup dancers?

This simple test tells us a LOT about how your system works:

Hip mobility
Ankle freedom
Core control
Balance when things get weird
Confidence getting down AND back up again

If you gracefully touch down and pop back up → you’re winning

If you look like a baby giraffe trying yoga → welcome to the club

The point isn’t perfection — it’s information.
Your body is showing you where the leaks are.

Because if sitting down feels like a tactical operation… What happens when the real stress hits?

Hills. Speed. Mileage. Kids. Life.

Test both sides

Compare the quality

If the floor feels a mile away, we should chat

11/05/2025

Feeling congested? 🤧

Try this quick sinus self-massage to help ease sinus pressure and get things moving again.🌿

Gentle consistent pressure can go a long way in helping you breathe a little easier.


Address

101 Fourth Avenue, Suite 1
Ottawa, ON
K1S2L1

Opening Hours

Monday 8am - 6:30pm
Tuesday 8am - 6:30pm
Wednesday 8am - 6:30pm
Thursday 8am - 6:30pm
Friday 7:30am - 5pm

Telephone

+16132374727

Website

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