Vigour Physiotherapy

02/28/2026

Ankles still holding your squat back? Start here.

3 quick cues to make knees-over-toes stretching actually feel productive (and not like you're just jamming the front of your ankle):
1. Heavy heel. The second your heel starts to lift, you're at your end range - pause there.
2. Relax the foot. If the bottom of your foot is gripping, you're gonna block motion and feel more "pinch."
3. Round your back a bit. Sounds weird, but it can help your calf chill out so the knee can travel forward easier.

Next video: how to strengthen the front + back of the ankle so this actually carries over to your

02/02/2026

Maybe you’re not “tight”… maybe you’re just running hot all day.

3–5 breaths. Long exhales. Jaw relaxed. Tongue up.
Do it at your desk and tell me if your shoulders drop by the end.

01/27/2026

When my running volume goes up, my lower back / inside hip can get a little cranky.
This is a simple wall stretch I’ve been using a lot lately.

Same setup, two different targets:
• Sink + relax → more into the hip joint / inner hip
• Squeeze + stand tall → shifts it more into the back of the pelvis / low back

Hold it ~2 minutes (no pain, just steady tension), then get up and move around to see what changed.

01/24/2026

Stubborn hip tightness (side/back of hip) that doesn’t respond to stretching often needs active control in that range.

This is a simple 90/90 hinge drill:
• Get into 90/90 (use pillows/blocks if needed)
• Lean forward to your comfortable end range
• Press the front leg down and “stand” back up
• Progress by using less hand support → then add load

Try it a few times this week and tell me what you feel.
Questions on modifications? Drop them below.

01/21/2026

Wrist pain with push-ups or planks usually comes down to one of two things
1. not enough wrist extension, or
2. not enough strength/control in end-range.

Try this quick assessment, then match the drill to what you find.
Do it 2–3x/week as a warm-up and let me know how it goes.

Save this for your next upper body day.

01/16/2026

Leave weak hip flexors in 2025.
This 2-minute hip mobility burner is how we finished class today 🔥

Start in butterfly. The more upright you stay, the harder it gets.
3 reps each:
• Foot lifts
• Knee hinges
• Straight leg raises
• Forward/back hinges

Bonus: finish with an end-range hold and see how fast it humbles you.

If your hips feel “tight” but also weak, this is the missing piece.

01/14/2026

01/12/2026

Foam rolling / lacrosse ball work is one of those internet “either it’s useless or it fixes everything” debates. 😅

Here’s my take: rolling can help, but it works way better when you add active contraction + relaxation instead of just mashing around.

This is an FRC technique called isometric ramping — simple, but it takes rolling to the next level.

Try this:
1. Find a tender/tight spot with the ball or roller
2. Breathe in + gently tense the muscle you’re rolling (like you’re trying to push the ball out)
3. Breathe out + fully relax, let the ball sink in
4. Repeat for 4–6 slow breaths, then move to the next spot

Why I like this: you’re teaching the muscle to fully contract and then actually let go, and the pressure gives you a more specific target than stretching alone.

You can use this anywhere — hips, glutes, calves, shoulder, you name it.

Want me to show exact setups for a specific area you’re dealing with? Drop it below 👇

01/09/2026

If improving your hips is on your 2026 to-do list, hi — I’m Nick 👋
Physio + mobility teacher. Here’s the Hip Burner we finished class with today.

Goal: light up the outside of your hips without your pelvis doing the work.
👉 Put a block in front of your belly as a “no cheating” reminder.

Hip Burner (1–2 rounds):
• Biggest hip circle you can — 1 each direction
• Hip rotations (knee up / knee down) x5, pause at each end
• Heel circles: toe down x5, then toe up x5
• Leg lifts up + down x5
• Last rep: go as slow as you can

You should finish with very tired outer hips. That’s what we’re chasing 🔥

01/08/2026

Tight does not always mean you only need to stretch. A lot of the time you need some stretching and some strengthening.

Here is an easy way to upgrade a basic hamstring stretch so you are not just getting more flexible, you are also building control and strength around the joint.

Step 1
Hold your passive stretch for 2 minutes or more with a gentle tension

Step 2
Back off the stretch a bit and try to lift the leg up and hold it
You will probably shake a bit and that is the point
That is your hip flexors and quads building strength and control

Step 3
Stay in the stretch and add small rotations
Keep a little tension and slowly rotate the leg in and out to work the deep hip muscles

You can mix these together too
Back off, lift the leg, then try the rotations
No pain, just effort

Try applying the same idea to other stretches and see what changes

If you want me to show this with a different stretch or position, tell me which one and I will make a video on it

10/21/2025

Sad hips? Try this.

Five simple 90/90 external rotation mobility drills to help your hips move and feel better.

These 5 exercises help to improve passive flexibility, then build strength and control in your hips end ranges, all important things in maintaining healthy and strong joints.

These are common mobility exercises I incorporate in my own training and programming for group classes.

As always never push into pain and reach out if you want to try but need a modification!