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💊Exercise Prescriptions For Posture, Pain & Performance🏋🏽‍♂️
✨Evidenced Based✨
R.Kinesiologist & Personal Trainer
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04/23/2026

And that's on ✨️ consistency ✨️

And Chandler approves 🥲

04/22/2026

This is what actually works (science based!!) :

- Stop reinventing the wheel. The basics is boring, I admit (eg 3 sets of 10, repeating the same workouts, etc) BUT it works! As long as progressive overload is applied, you wiøl see gains

- Fixing injuries should be a struggle!
An injury happens when your body cannot withstand forces applied. In order to get stronger than you were before, we need to apply exercises that challenges the weakness like you've never experienced. Then and only then are you ready for the real world

- Working out without breathwork is pointless!
Breathing is how we also manage pressure and forces. If we are not training the breathing while doing these movements, you miss out on power, force production, and mobility

- Posture is not one static position.
Most people think improving your posture means military stance, when actually it involves being resilient at any and all positions your body is exposed to on a daily basis.

- Neglecting core work gets us nowhere! Deadbugs, plank variations, Static Beasts, crawling, all of that can get us more results in our core than any crunch or sit up

What do you think about this list?

04/21/2026

call it paranoia, i call it prevention 👊🏿

If you sit long hours at the desk, I encourage you to set a timer, get up frequently for a quick stretch and hydrate. It gives such a boost!

04/20/2026

What a time. I also used jugs of laundry detergent for tricep kickbacks.

What did you guys do to stay keep working out? Unless youd rather not revisit those memories 😅

04/16/2026

Lack of ankle mobility is a solid contributor to back pain or poor mobility in a squat.

The usual ankle mobility drill against a wall can be okay to start, but eventually you need to train more motor recruitment from the other muscles involved.

Here is how to improve your ankle mobility with this drill:

- Hold a dumbbell of light to moderate weight, round your back to touch your toes

- Slide your knee forward to start your descent; keep the heel flat, and lift your chest as you push your knee further forward

- You will get a nice back stretch, but should also feel your hamstrings, calves and core engage to help you get lower to the ground

- Try 1 set of 10 per leg as a warm up or drill to improve your ankle mobility or squat depth

04/15/2026

I take your traditional physiotherapy exercises and use an unconventional approach.

This online client has severe shoulder pain and arthritis in his right arm. Surgery is an option, but regardless, the shoulder needs better strength so he can prehab this injury if he decides to do surgery later.

Im having him perform the Full Can exercise with a twist. This way, he is having far less pain while lifting his arm.

Lemme know questions you have around shoulder pain!

04/14/2026

Neck pain while working or studying?

Use the cues in this video to properly stretch your neck.

Avoiding or addressing forward head posture will make sure the SCM isnt overactive while doing basic stuff.

04/08/2026

Jefferson Curls just look scary, but they're really not.

This exercise can strengthen your lower back and improve your body's tolerance to flexion.

The key is the contribution from the hamstrings, because they help with posterior tilt of the pelvis.

To try:

Use a light weight or bodyweight to start with.

From a standing position, round your back one vertebrae at a time. Push your feet firmly into the ground.

Use your abs to help you round your back until you lower yourself as far as you can go.

To return to the start, push your feet firmly into the ground and use your hamstrings to tuck your pelvis as you slowly return to the start!

Bending should be easy, not painful. Follow for more tips

04/02/2026

If you have back pain on deadlifts, then you need this exercise.

Deadlifts require full hip extension, and I tend to see lots of people lacking strength or mind muscle connection with this movement.

This Wall Bridge drill will better teach you how to use the feet, calves, hamstrings, glutes and abs to extend your hips instead of using your lower back.

Try this as a warm up (e.g. 1 set of 10) or as a regular drill to improve hip extension, posture or back pain.

04/01/2026

Your time is much better spent on the alternatives...

1. Lateral Band Walks - often done incorrectly, and there are more effective exercises to target the gluteus medius.

The Stationary Speedskater challenges your stability & control in one hip while you abduct other. A lot more practical for movement/sport/rehab

2. Cable External Rotation - Also often done incorrectly, the shoulder can generally only rotate so far. In an overhead position, the rotator cuff can work harder and better replicates movements where the shoulder needs stability and control eg pressing and throwing.

3. Crunches - the core includes much more than the 6 pack.
With the Wall Press Deadbug, youre challenging the entire trunk with the arms overhead, which can teach you to stay engaged with arms overhead/ during walking/running

Drop your questions in the comments!

03/30/2026

If you're stressed, bloated, can't sleep, or are always fatigued/injured, watch this.

Diaphragmatic breathing can be "the cure" to all of these issues. But most people don't realize what having a strong diaphragm muscle can do for you.

The diaphragm is one of the most important muscles of the body as its function is necessary to everyday activities.

1. Improves posture.

The muscle attaches directly to your spine and ribcage. A tight and weak diaphragm can contribute to rounded shoulders, forward head posture and lower back pain.

2. Manages stress.

If anxiety is high, chances are that we are low key hyperventilating. Hyperventilating uses predominantly accessory muscle groups like the neck, chest, traps and shoulders to help us breathe. Overtime, this not only leads to neck stiffness but also anxiety remains high.

Learning to use our diaphragm correctly brings our anxiety down and helps us to stay calm especially during periods of stress.

3. Improves digestion and manages blood pressure

Regular diaphragmatic breathing can induce lower blood pressure and improve digestion by promoting "rest and digest", which allows both of these to function with less stress.

Be aware of these 3 common mistakes and you'll notice a huge difference.

03/29/2026

This might be obvious to some, but if you cant feel the floor, then you can't exert force into it either.

That also means less stability and less muscle activation.

If you havent tried barefoot, I highly recommend you do! Just don't drop any weights on your feet 😀

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Toronto, ON

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Monday 7am - 6pm
Tuesday 7am - 6pm
Wednesday 7am - 6pm
Thursday 7am - 6pm
Friday 7am - 6pm

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+4792245907

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