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.

04/21/2026

Do I recommend dragging a dead body? Absolutely not…especially if it’s your boss 😂

Do I recommend keeping your rib cage stacked over your pelvis when lifting, dragging, or moving anything heavy? 1000% YES!

That stacked position can help you stay more organized through your trunk, move with better control, and keep every heavy task from becoming a low back strategy.

04/20/2026

But seriously …

The difference is in the details.

We remember your name. We remember your goals. We truly listen, and we communicate every step of the way.

At The Movement Co, our patients aren’t just patients. They’re people we genuinely care to see achieve what they’re striving for. And that changes everything.

📩 Contact us to book your FREE discovery visit. We’re always here if you need us.

04/19/2026

Sometimes it’s not time to chat with your work bestie because she is on the phone helping a runner get scheduled in for the Discovery Visit!

If you see this, it means you should call and get your Discovery visit scheduled so you can get back to your running goals!

04/18/2026

Is that … a challenge? 🤨

04/17/2026

You don’t need a better bike. You need one that fits.
Most riders are losing power and riding in discomfort and assuming it’s normal. It’s not. A proper fit changes everything.

This eBook shows you how to dial in your position and your body — no guesswork, no jargon. Ride longer, push more power, and finally have your bike working with you.

If you’re dealing with numb hands, sore knees, or rides that feel harder than they should — this is your starting point.

💬 Comment “FIT” and I’ll send it over.​​​​​​​​​​​​​​​​

04/16/2026

If you have been doing pallof press and you find them boring 🥱

Then try this version!!

WARNING: this is harder than it looks so use an easy band to start

Wrap about around a stable post
Step away with the band in your hand
Lift the closest to the post
From this position push the band away from you

If you want to help work your core and help the outside of your leg stabilize this will get that working! AND allows for better control of your single leg stance when you run!!!!!

04/16/2026

The best place to end up ✨💪

04/15/2026

Cyclists love to chase marginal gains on the bike, but ignore the one thing that actually unlocks all of it off the bike. Tight quads and hips are quietly killing your power, limiting your position, and setting you up for discomfort every single ride. If you’re not addressing it, you’re leaving performance on the table.

This chair stretch looks simple, but it hits exactly where most riders are restricted from hours in the saddle. Open up your quads and hips, improve your positioning, and make it easier to stay strong and efficient for longer. It’s one of the highest return habits you can add to your routine.

Do this consistently and you’ll feel the difference not just in comfort, but in how much power you can actually hold. Save this and add it after your rides or on rest days, your future self on the bike will thank you!

04/14/2026

If a regular glute bridge feels too easy, try this progression.

With one foot on the foam roller and the other leg in the air, this variation adds more demand to the hamstrings, glutes, and pelvic control.

For runners, it’s a nice way to work single-leg control.
For cyclists, it can be a good off-bike option for some extra posterior chain work.

If you can’t keep your hips level or the knee steady, that’s usually a sign the hold is becoming too challenging to control well, so shorten the hold or build from an easier version first.

Think: quality over duration
Try 15-30 sec/side with control. 🔥

04/13/2026

Most endurance athletes in Ottawa skip this… and then wonder why the first 10 minutes feel terrible.

Cold hips. Stiff legs. No control.

Here’s a simple fix we give our runners and cyclists:

3 stepping drills�Band around the ankles�2–3 minutes before you train

That’s it.

You’re not trying to crush yourself here—�You’re waking up the hips, getting the legs talking, and giving your body a smoother start.

Better first steps → better session → less overload on the wrong spots

Do this before your next run or ride and you’ll feel the difference right away.

Simple. Effective. Consistent

04/12/2026

There is no greater honour than when a current patient sends over their friends and family!

Please know that we take pride in helping your loved ones get back to running or cycling.

If you want to know more on how we can help, send us a DM!

04/11/2026

Elevating your heels while doing any variation of squat can be a quick and simple way to get more range of motion out of the exercise. Usually, people struggle with squat depth because they lack ankle mobility, so working on improving your ankle’s ability to dorsiflex is the long-term solution, but this modification can help squatting feel better in the meantime. Give it a try the next time you’re doing squats 🏋️

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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