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TruHealth & Wellness

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Waterloo, ON
TruHealth & Wellness

Wr are a multi disciplinary clinic. We focus on rehabilitation and treatment of injuries as well as overal health and wellness Chris Michael R.M.T.

Welcome to my page for TruHealth & Wellness. This page is dedicated to my growing business in Registered Massage Therapy and Personal Training. Schooling and Qualifications:

I have been an RMT for seven years working in the Kitchener/Cambridge area and I have recently decided to expand my business and start fresh in a new location. I graduated from the 3 year Massage Therapy Program at Lambton College in 2005. In 2006, I obtained my Personal Training certificate through Fitness Alliance Corporation. Finally, in April of this year, I completed the 2 year Paramedic Program at Conestoga College. Massage:
I specialize in deep tissue massage, working on sports, work, and chronic injuries. I also offer general relaxation massage. I encourage all to look into your benefit packages and see what kind of coverage you could be using to help ease those aches, pains, and tension headaches. Massage Therapy Rates:

Thirty Minute Massage- $48
Forty-Five Minute Massage- $68
Sixty Minutes - $82

*tax included in all rates*

12/23/2025

I Slept Without a Pillow for 30 Days

I didn’t do this because it’s trendy.
I did it because I treat neck and upper-back pain every day.

For me, removing the pillow meant less forced neck positioning, less tension through my traps, and fewer morning stiffness complaints in my own body.

This doesn’t mean pillows are bad.
It means the wrong pillow can be worse than no pillow at all.

Sleep posture matters.
Neck position matters.
And comfort ≠ support.

If you’ve been waking up stiff, sore, or constantly adjusting your pillow, it might be worth experimenting — slowly and intentionally.

This is not medical advice, just my personal experience as an RMT who pays attention to movement, posture, and recovery.

12/18/2025

The Number 1 Shoulder Mistake I See Every Week 👇

If you have shoulder pain, the worst thing you can do is “push through it.”

As a Registered Massage Therapist, I see this all the time:
people keep training, working, or repeating the same movements while hoping the pain will magically disappear.

What actually happens?
That irritation builds → tissues stay overloaded → movement patterns get worse → pain becomes chronic.

Most shoulder pain isn’t a sudden injury.
It’s usually a gradual overload of the rotator cuff, biceps tendon, or surrounding muscles — often paired with poor shoulder mechanics and limited mobility.

Ignoring it doesn’t make you tougher.
It just delays healing.

What I tell my clients instead:

• Modify load — don’t stop moving completely
• Restore shoulder + thoracic mobility
• Improve how the shoulder moves, not just how strong it is
• Address the why, not just the sore spot

Pain is feedback — not something to fight through.

Move smarter now, so you don’t have to rehab later.

12/13/2025

The 3 Rules Every Joint Needs to Stay Healthy 👇

Stop accepting joint pain as “getting older.” From an RMT and rehab perspective, most joint issues aren’t age-related — they’re load-related.

Here are my 3 non-negotiable rules I teach clients:

1️⃣ Strong Muscles Protect Your Joints

Your muscles do more than move you, they absorb force. When they’re weak, stiff, or under-trained, every step, lift, or twist gets pushed straight into your joints.
That’s how cartilage, tendons, and ligaments get irritated over time.

👉Strength + mobility is your joint’s insurance policy.

2️⃣ You Must Control Inflammation

You can have the best manual therapy in the world…
If your body is inflamed daily, tissues never get a chance to recover.

High stress, low sleep, constant sitting, poor nutrition — those all create low-grade inflammation that slows healing.

👉 Lower the fire → your joints finally catch up.

3️⃣ Recovery Is Where the Healing Happens

Your joints don’t heal on the table.
They heal when the nervous system calms down, blood flow improves, and the tissues actually repair.

👉Mobility work, breathwork, proper sleep, hydration, and quality movement patterns matter more than people think.

🤔 If you want long-term joint health, you can’t skip recovery.

11/29/2025

This Is What Nervous System Strength Looks Like 👇

In this position, if your leg is shaking, your nervous system is working harder than your muscles.

Most people think shaking means “I’m weak.”
As an RMT, I see it differently.

Shaking happens when your brain is trying to create stability it doesn’t fully trust yet, especially around the ankles, knees, hips, and core.

It’s your nervous system searching for a new pattern, building coordination, and upgrading control.

When you train through these positions (safely), you’re teaching your body to:
• Improve joint awareness
• Fire stabilizing muscles more efficiently
• Create stronger mind-to-muscle communication
• Build real-world strength you can actually use

This is the difference between chasing “more weight” vs. chasing better movement.

The shaking isn’t a flaw….it’s feedback.
It means you’re entering a range where your brain has to work harder to keep you balanced and safe.

Train at the edges of control, and the nervous system adapts.
That’s where the long-term strength, stability, and injury-proofing happen.

BrainBodyConnection

11/24/2025

Low Back Always Tight? Do These.

If your lower back feels stiff after sitting, driving, lifting, or even just waking up — it’s often because the hips and spine aren’t sharing movement well.
When the hips lose rotation or get tight, the low back picks up the slack…and that’s when you feel tension.

Here are 4 simple drills I use with clients to restore smooth movement:

1️⃣ Seated Hip Glide – teaches your hips + spine to move together again.
2️⃣ Prone Hip Internal Rotation – frees up rotation that protects the lower back.
3️⃣ Spinal Rotation Reset – improves thoracic + lumbar mobility for daily movement.
4️⃣ Prone Hip Switch – helps reduce stiffness during walking, squats, and lifting.

Hold each for 20–30 seconds. Slow reps. Easy breathing.

If your low back stays tight no matter what you stretch, send me a DM with “BACK” let’s work together.

11/22/2025

Why I became an RMT 👇

I never planned to become an RMT.
My original path was pharmacy or sports medicine — I was waiting to hear back from universities when everything changed.

My dad was diagnosed with cancer, and I was told he had three years to live.
In that moment, my plans shifted.
I still wanted to be in health care… but I needed a path that allowed me to support my family and move forward at the same time.

Massage therapy became that path.
And over time, it became my purpose.

I learned I could help people move again, rebuild confidence, and reconnect with their bodies after pain or injury.
I could take someone from feeling limited… to realizing what they’re still capable of.

My dad never got to see me graduate.
But every time I help someone get out of pain or reclaim their strength, I feel like I’m honouring the direction he gave my life.

So yeah — I joke about eating lunch standing up (because… it’s true 😂).
But the real reason I do this is simple:

To help people feel human, strong, and hopeful again.

11/08/2025

We’ve all been there…

The treatment’s done, payment’s made, jacket’s on — and somehow your client follows you all the way to the parking lot with “just one more story.”

Meanwhile your brain’s already halfway home thinking about dinner 😂

The struggle is real when your last appointment turns into a full-blown therapy session.

Tag your RMT friend who knows this pain 💆‍♂️

11/04/2025

4 Movements to Unlock Tight Hips 🔓

Most people stretch their hips but never actually train them.
Tight hips usually mean weak or poorly coordinated hips, not just stiff muscles.

Here’s a simple yoga-block routine that builds strength and mobility 👇

1️⃣ 90/90 Hip Rotations – 2–3 sets of 6–8 reps per side
2️⃣ Block Rocks – 2 sets of 10–12 slow reps
3️⃣ Hip Flexor Lifts (over block) – 2–3 sets of 8–10 reps
4️⃣ Adductor + Hip Flexion Drive (over block) – 2–3 sets of 8–10 reps

✅ Do this 3–4x per week (daily if you sit a lot)
✅ Focus on slow control + full range

This combo helps unlock your hips, reduce back tightness, and improve your movement quality.

💾 Save & tag someone who needs this hip reset.

10/27/2025

The Real Reason Your Hips Still Feel Tight 👇

Most people stretch their hips daily but still feel tight.
The problem isn’t flexibility — it’s weakness.

When your hips can’t control their range, your body locks up to protect itself.
Start training your hips with strength, rotation, and stability — not just stretching.

💡 Do this a few times a week and your hips (and back) will thank you, then you can thank me 😊

10/23/2025

The missing link behind why so many stay stuck in pain 👇

Most people think pain comes from tight muscles or bad posture… but the real driver often runs much deeper — your nervous system. ⚡

When it’s in a constant state of stress or protection, your body starts adapting in survival mode:
• Movement patterns change
• Muscles stay tense
• Breathing becomes shallow
• Pain signals amplify

Over time, this creates a loop — the body stays guarded even when the original injury is gone.

That’s why long-term relief doesn’t come from massage alone. It comes from helping the nervous system feel safe again through movement, breathwork, and body awareness.

Once the brain trusts the body again, pain often decreases, mechanics improve, and recovery finally sticks.

This is the missing link most people overlook — and why I now focus on the system behind the symptom.

10/20/2025

It’s Not Just a Knot — Here’s Why Your Shoulder Blade Hurts!

That nagging ache under your shoulder blade that won’t quit? It’s not always a simple “knot.”

Here’s what could really be going on:

1️⃣ Poor posture
Prolonged sitting with rounded shoulders can cause the spine and supporting muscles to adapt — creating stiffness and pain under your shoulder blade over time.

2️⃣ Improper lifting technique
Lifting overhead or handling weight that’s too heavy can strain the shoulder joint, sprain ligaments, or overload stabilizing muscles that refer pain near the blade.

3️⃣ Overuse
Repetitive movements — from training, typing, or daily work — can fatigue your upper-back stabilizers, creating deep, aching discomfort between your shoulder blade and spine.

4️⃣ Cervical herniated disc
A disc in your lower neck can press on nerves that send pain signals right into the shoulder blade area. It’s more common than most people think.

5️⃣ Dislocated or misaligned rib
A rib can subtly shift out of alignment from reaching, twisting, or overextension — causing sharp, pinpoint pain near the shoulder blade that’s often mistaken for a muscle knot.

Your fix starts with muscle release, stretching, mobility, and strength.
Relieve pressure. Restore movement. Rebuild control. 💪

Follow for real rehab-based breakdowns that help you move and feel better.

09/10/2025

It’s Official – TruTransformation Coaching is LIVE‼️

Today is my birthday, and I couldn’t think of a better gift to give than launching something that means so much to me.

This isn’t about stepping on stage or chasing trophies. This is about real transformation — the kind that rebuilds your confidence, improves your health & joints and changes your life for good.

I’ve lived this. I’ve coached others through it. And now, I’m ready to bring YOU the exact system I’ve built and proven:
✅ Online coaching for flexibility anywhere
✅ One-on-one training in a private studio
✅ My 5-Pillar Method (Mindset, Nutrition, Activity, Training, Recovery)
✅ Accountability + structure you can actually stick to

This is your chance to stop starting over, eliminate guesswork, and finally see lasting results.

👉 DM me the word BIRTHDAY to claim your spot now.

Spots are limited (very limited)— let’s make your transformation the next success story.

Stay Tuned For More‼️

Address

15-299 Northfield Drive East
Waterloo, ON
N2K4H2

Opening Hours

Monday	10am - 6pm
Tuesday	10am - 6:30pm
Wednesday	9am - 6:30pm
Thursday	10am - 6:30pm

Website

http://truhealthandwellness.ca/

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