Rutherford Physio

01/20/2026

🌟 5 Joint Mobility Exercises to Improve Flexibility & Function🌟

Struggling with stiffness? These simple moves boost your range of motion, reduce pain, and enhance daily activities—no equipment needed!

1. Ankle Circles & Rocks
Sit or stand and slowly draw circles with one foot, 10 times each direction per ankle. Then rock gently from heels to toes.

2. Hip 90-90 Rotations
Sit with knees bent at 90 degrees (one leg front, one side). Rotate hips to switch sides, 8–10 reps each way.

3. Cat–Cow Spine Mobility
On hands and knees, arch back up (cat) then drop chest/lift tailbone (cow). 8–12 cycles.

4. Shoulder CARs (Controlled Rotations)
Trace the biggest pain-free circle with one straight arm, 5–8 times each direction.

5. Deep Squat With Hip Shift
Descend into a squat and shift weight side to side/forward/back for 30–45 seconds.

Move in a comfortable range with steady breaths. Consult your physio before starting! 💪

Tag a friend who needs this & book your session today: [link to clinic]

01/10/2026

Tennis Elbow Exercises

Dealing with tennis elbow? These gentle exercises can help reduce discomfort, stretch tight muscles, and build strength over time.

✨ Common Symptoms
• Pain or burning on the outer elbow, sometimes spreading to the forearm or wrist
• Pain or weakness when gripping, lifting, or twisting (like opening jars or turning doorknobs)

💪 Helpful Exercises

1. Wrist Extensor Stretch
• Arm straight, palm down
• Gently bend wrist so fingers point toward the floor
• Hold 20–30 seconds, repeat 2–3 times

2. Wrist Flexor Stretch
• Arm straight, palm up
• Gently bend wrist so fingers point toward the floor
• Hold 20–30 seconds, repeat 2–3 times

3. Isometric Wrist Extension
• Forearm on a table, palm down
• Press the back of your hand upward into your other hand without moving
• Hold 10–15 seconds, repeat 5–10 times

4. Eccentric Wrist Extension
• Forearm supported, palm down, holding a light weight
• Use your other hand to lift the weight
• Slowly lower it with the affected arm
• 2–3 sets of 8–12 reps

⚠️ Disclaimer
This is general information only. If pain becomes sharp or worsens, stop the exercise. Always consult a doctor or physiotherapist before starting or changing any exercise routine, especially if symptoms are severe or persistent.

01/02/2026

🎉 We Did It – 500 Reviews! 🎉
Rutherford Physiotherapy & Sports Injury Clinic is proud to celebrate reaching 500 Google reviews – a milestone made possible by the incredible support of our patients and community.

🙏 Thank you, Vaughan & Richmond Hill, for trusting us with your care, sharing your experiences, and helping us grow. Every review reflects the dedication of our team and the strength of our community.
Here’s to continuing our mission of helping you move better, recover stronger, and live healthier! 💪✨

12/31/2025

Happy New Year from the Rutherford Physiotherapy & Sports Injury Clinic team!

Wishing all our patients a healthy, active, and positive start to 2026.

Thank you for trusting us with your care throughout the year — we look forward to supporting your recovery and wellness in the year ahead.

Warm wishes,
Rutherford Physiotherapy & Sports Injury Clinic Team

12/25/2025

✨ Happy Holidays from Rutherford Physiotherapy & Sports Injury Clinic! ✨

Wishing our wonderful community a joyful, healthy, and relaxing holiday season. Thank you for trusting us with your care — it’s truly our privilege to support your wellness and recovery throughout the year.

🎄 Holiday Closure Notice:
Our clinic will be closed on December 25th & 26th.
Regular hours will resume afterward.

Stay safe, stay active, and enjoy the festive season! ❄️💙

If you want a shorter, more festive, or more professional version, I can craft that too.

12/22/2025

Holiday Walking Tip:

A simple walk is one of the easiest ways to stay active over the holidays — it fits into almost any schedule and delivers big benefits. Aim for 20–30 minutes of brisk walking each day to boost circulation, loosen stiff joints, lift your mood, and support heart health, even when it’s cold outside.

You can split that time into two shorter walks to make it more manageable and purposeful:
- After lunch — helps digestion
- After dinner — reduces stress and aids relaxation

If pain or injury makes walking uncomfortable, the team at Rutherford Physiotherapy & Sports Injury Clinic can help. We’ll assess your movement, pinpoint the issues, and design a gentle, personalized plan to get you walking confidently and comfortably again.

Move more, feel better — one step at a time. 💙🦶

12/10/2025

Move More, Live Stronger: Simple Ways to Stay Fit Every Day

🚶‍♂️ Walking: Step Into Wellness
Walk your way to better health — calm your mind, boost energy, and stay active every day.

🏃 Running: Chase Your Best Self
Feel the rush! Running powers your heart, builds endurance, and clears your thoughts.

🚴 Cycling: Ride for Strength
Turn every pedal into progress — cycling tones muscles and lifts your mood.

🏊 Swimming: Move with Ease
Dive into fitness! Swimming strengthens your body while keeping your joints happy.

🏋️ Weight Lifting: Build Your Power
Strong mind, strong body — lift, grow, and transform with every rep.

11/29/2025

11/28/2025

Now accepting WSIB patients in Vaughan & Richmond Hill! 💼💙

Were you injured at work? Let Rutherford Physio help you heal safely and get back to what you love faster. 💪✨

# # Why choose Rutherford Physio?

- ✅ WSIB‑authorized clinic serving Vaughan & Richmond Hill, with direct billing and no upfront costs for approved claims.
- ✅ Treatment for work‑related back, neck, shoulder, and joint pain, plus repetitive strain injuries and post‑fall recovery.
- ✅ One‑on‑one care and customized rehab plans designed around your job demands and daily routine.
- ✅ We handle all WSIB paperwork and communicate directly with your case manager, so you focus only on recovery.

# # What we help with

- 🤕 Work‑related sprains, strains, and overuse injuries
- 🧱 Pain from lifting, bending, standing, or repetitive tasks
- 🧊 Post‑slip, trip or fall injuries at the workplace
- 🧩 Return‑to‑work planning to help you ease back into your duties safely

# # Your care team

👩‍⚕️ Our experienced physiotherapists provide evidence‑based, hands‑on treatment and tailored exercises to reduce pain, restore mobility, and help you return to work with confidence.

📍 Convenient location at the Vaughan/Richmond Hill border near Rutherford & Bathurst.
📲 Book your WSIB assessment today and start your recovery journey with us — your paperwork, billing, and rehab plan are all taken care of. ✨🙌

11/22/2025

🪑 Desk Job Got You Feeling Stiff? Let’s fix that!

Try this quick and effective move: Seated Thoracic Extension
✨ Sit tall in your chair
✨ Clasp your hands behind your head
✨ Gently arch your upper back over the chair’s backrest
✨ Hold for 5 seconds, then relax
✨ Repeat 8–10 times
This simple stretch helps ease upper-back tension and improves posture — perfect for long days at the desk!

Need more tips to stay mobile and pain-free at work? We’ve got your back (literally). Book your session with Rutherford Physiotherapy & Sports Injury Clinic today and let’s get you moving comfortably again.

11/15/2025

💪 Personalized care. Proven results.
At Rutherford Physiotherapy & Sports Injury Clinic, we are proud to offer:

✨ One-on-one treatment sessions
👨‍⚕️ Experienced, compassionate healthcare professionals
💳 Hassle-free direct billing
📍 Serving Vaughan & Richmond Hill communities
🏃‍♂️ Comprehensive care: Physiotherapy, Sports Injury Rehab, Chiropractic, Massage Therapy & Acupuncture

Your recovery is our priority — let’s get you moving better, faster, stronger.

11/01/2025

Ready to fire up your core? 🔥

Rutherford Physiotherapy has your back (and abs)! Try these beginner-friendly moves to build strength and stability:

🔹 Glute Bridge
Lie on your back, knees bent, feet flat.
Lift your hips, squeeze your glutes, hold briefly, then lower with control.

🔹 Dead Bug
Lie on your back, arms up, knees at 90°.
Lower opposite arm and leg slowly, return to start, and repeat.

🔹 Plank
Start on forearms and knees or toes.
Keep your body straight and hold — feel that core fire up!

🔹 Supine Toe Tap
Lie on your back, knees bent at 90°.
Tap each toe to the ground one at a time, keeping your core engaged.