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.

03/20/2026

One of the best parts of this job?

Seeing our patients go out and hit personal bests.

New race times.
Longer rides.
Pain-free runs.
Doing things they weren’t sure their body could handle again.

We’re just a small part of the journey — but helping someone rebuild confidence in their body and get back to doing what they love never gets old.

Your goals matter to us, and nothing fires our team up more than seeing you go chase them

03/20/2026

Low back pain stopping you from the long rides on your bike?

Give this exercise a try before your next ride:

• Get into a 90–90 position
• Front hip at 90° and your back hip at 90°
• Using your hand as a kickstand for support,
grab a foam roller and slowly roll it forward with your arm as you lean over your hip.
• Stay nice and tall through your torso
• Do not round or arch your back - stay neutral
• You should feel a nice stretch in that front hip and glute
• Take some deep breaths, come back out
repeat 10 times on each side

03/18/2026

Most people trying to improve overhead mobility just crank their arms higher.

But if your rib cage flares and your low back arches, you’re not gaining shoulder mobility… you’re just borrowing motion from somewhere else.

This drill helps you actually open up your shoulders and upper back without cheating through the ribs.

Child’s pose + foam roller
• Roll the arms forward
• Keep the ribs down
• Feel the movement where it should be — through the shoulders and upper back

Better mobility.
Better overhead movement.
Less stress on the shoulder.

Simple drill. Big difference.

03/17/2026

If your quads tend to take over on the bike, try this before your ride 🚴‍♀️

This single-leg hinge variation is a simple way to help you feel the stance-side glute and lateral hip working a bit more before you hop on your bike.

A few cues:

- Reach with the opposite hand
- Keep most of your weight on the front leg
- Think controlled, not deep
- If balance is tricky, use your back toes as a kickstand

Try 5-6 reps preside for 1-2 sets as part of your pre-ride prep.

Not every drill is for every rider, but this can be a helpful option if you tend to feel a little more quad-heavy. ✨

03/17/2026

“I’ve tried everything for my shoulder.”

We hear this all the time.

A runner came in with chronic shoulder pain.

When we assessed her shoulder, it actually moved well.

But her rib cage barely moved, which meant the shoulder blade had no stable place to work from.

So the shoulder kept getting overloaded.

Once we improved rib cage mobility, the shoulder pain settled down and she returned to running comfortably.

Most people with shoulder pain never have this checked.

That’s exactly what we’re going to show you at our Shoulder Pain Root Cause Workshop.

Link in bio to save your spot.

03/16/2026

Are you racing at Ottawa Race Weekend?

Do you currently have a pain in the foot, knee or hip (any where really) that is affecting your training?

NOW is the time to get it checked out! NOT 3 weeks before the race!!!!!

Send us a DM to find out how we can help make sure you can run your race!

03/16/2026

Why train your wrists?

They’re an often neglected but super important area of the body that should be strong, just like our shoulders, hips, and ankles.

Stronger wrists allow us to grip things better, lift heavier weights, & support our shoulders in performing just about any upper body movement involving the arms. We all know the importance of having strong, healthy ankles for lower body movements…the same is true for the wrists with upper body movements 💪

03/13/2026

Most shoulder pain isn’t actually a shoulder problem.

What we see in the clinic all the time:

Athletes chasing the pain with endless band exercises…
While the real limitation is the rib cage, thoracic spine, or scap control.

At our upcoming Shoulder Pain Workshop, we’re going to help you:

• Identify the real driver of your shoulder pain
• Test your own mobility and control
• Learn the right drills to fix it

If your shoulder keeps flaring up when you train, lift, or ride…

This workshop will show you why.

Save your spot through the link in bio.

03/12/2026

If you’re getting wrist pain when you ride your bike, or when you are trying to hold weights, try this exercise!

• Place a resistance band around your arm and thumb
• Try to reach your thumb to your other fingers
• Repeat 8 times

03/11/2026

When your cycling mileage starts going up, your saddle suddenly starts “feeling off.”

Before you panic and change everything, try this:

Small adjustments only.
Think 2–3 mm at a time.

Big changes usually create new problems. Small tweaks help you dial things in while your body adapts to the added load.

More volume = more time in the saddle = small fit issues get magnified.

If things still don’t settle after a few rides, it’s probably time for a proper bike fit instead of guessing.

Ride more. Adjust smart.

03/10/2026

Hey You 🫵

Stretching + rolling can feel good…but if the tightness keeps coming back, it might mean you need more context (training load, recovery, breathing, strength, stress, sleep).

Massage can be one piece of the puzzle — and we’ll pair it with simple, realistic next steps that fit your life.

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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