Articles
Ergonomics, injury prevention, and movement. For people who sit for a living.
How to Choose an Ergonomic Seminar Provider for Your Toronto Team
Not all ergonomic seminars are the same. Here's how to tell the difference before you book — and what to ask any provider before you spend your wellness budget.
Work From Home Ergonomics: A Practical Guide for Toronto Remote Workers
A physiotherapist's guide to setting up your home office in Toronto the right way. Covers chair height, monitor position, laptop use, and the movement habits that actually prevent desk pain.
How Much Does an Ergonomic Seminar Cost in Toronto?
A straight answer on what corporate ergonomic seminars cost in Toronto, what affects the price, and how to know if you're getting good value.
Corporate Wellness in Toronto: Why Ergonomics Should Be Your First Investment
Toronto HR leaders spend thousands on corporate wellness programs that employees ignore. Here is why ergonomics is the one investment that actually gets used.
Work From Home Ergonomics: A Guide for Toronto Remote Workers
Working from home in Toronto comes with its own ergonomic problems. Here is what is actually causing your pain and what to do about it. No expensive equipment required.
The Best Foam Rollers - Which Foam Roller Should You Buy?
Not sure which foam roller to buy? Here are my top 3 picks broken down by price, durability, and portability so you can make the right choice for your needs.
How to Fix Headaches From Too Much Computer Work
Desk headaches are the second most common complaint I see in Toronto office workers. Here is what causes them and three techniques you can do right at your desk.
Proper Sitting Posture in 2020
Proper sitting posture starts with the Rule of 90 - here is the video and full transcript I created to show exactly how to sit correctly at your desk.
Proper Standing Posture for Standing Desks
Standing is a skill that most desk workers have lost. Here is the step-by-step Standing Macarena I use to teach proper standing posture at a standing desk.
Tools To Improve Your Posture in 2020
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What Good Sitting Posture Actually Looks Like
The answer is not what most people think. Here is what good sitting posture actually means, how to apply the Rule of 90, and the one phone habit that is wrecking your neck.
Why Ergonomic Set-Ups Don't Work
Why the perfect ergonomic chair and desk setup won't fix your pain, and what actually makes the difference.
How To Complete a Glute Bridge
The glute bridge is a foundational exercise I use to build posterior core strength and rotational stability - essential for anyone dealing with low back pain from sitting.
The Top 3 Things to Consider When Buying a Sit-To-Stand Desk
Buying a sit-to-stand desk? Here are the 3 things I always tell my patients to consider first - space, quality, and surface area - plus my top picks.
The Worst Shoulder Exercise Of All Time
The standing shoulder twist with dumbbells is one of the worst exercises for shoulder health. Here's exactly why, and what to do instead.
The Single Best Shoulder Stretch
If I only had time to do one shoulder stretch, it would be the Pec Grinder - here is why it is the most targeted and effective stretch for tight, rounded shoulders.
The Single Best Shoulder Strengthening Exercise
If I could only prescribe one shoulder strengthening exercise, it would be side-lying external rotation - here is why it is the most effective for rotator cuff health.
The Single Best Exercise For Shoulder Health
If I could only prescribe one exercise for shoulder health, it would be the upper back foam roll - here is why a stiff thoracic spine is behind most shoulder problems I see.
Top 3 Exercises To Reverse Bad Posture
Three physio-approved exercises to reverse bad posture at your desk: upper back foam rolling, pec release, and shoulder strengthening with W's.
Top 5 Shoulder Stretches You Can Do At Home
The five best shoulder stretches desk workers can do at home, with guidance on who actually needs more flexibility versus more strength.
Top 5 Shoulder Strengthening Exercises You Can Do At Home
Five physio-approved shoulder strengthening exercises you can do at home, from rotator cuff basics to full shoulder blade control, no gym required.
The Ultimate Guide to Shoulder Impingement
Everything you need to know about shoulder impingement: who gets it, what's actually happening inside the joint, and the exercises to start fixing it.
Ultimate Guide to Patellofemoral Pain Syndrome
A plain-language guide to patellofemoral pain syndrome: what it is, why desk workers get it, and how to start fixing your knee pain.
How To Complete a Single Leg Bridge
The single leg glute bridge challenges your core, glute strength, and rotational stability all at once - a great next step for desk workers building posterior chain strength.
The Calf Grinder | Great Calf Stretch
The Calf Grinder uses a foam roller or release ball to stretch tight calf muscles and improve ankle flexibility, a common issue for desk workers.
How To Complete Dead Bug | Core Activation
The Dead Bug is one of my favourite core exercises for desk workers - it targets your deep abs and helps correct the posture issues that come from sitting all day.
How To Find Neutral Core | Pelvic Setting
Learning to find and activate your neutral core is the foundation of every exercise I teach - this pelvic setting drill is where it all starts.
How to Properly Complete a Front Plank
The front plank is a foundational core exercise that most people get wrong. Here is exactly how I teach it to build real core stability for desk workers.
How To Foam Roll Your Upper Back
Foam rolling the upper back is one of the most important things I recommend for desk workers - here is exactly how to do it properly to restore thoracic extension.
The Ultimate Guide to Office Ergonomics
Why your expensive ergonomic chair might be making things worse, the truth about lumbar supports, and what actually works for desk workers.
The Ultimate Guide to Ice Vs Heat for Injuries
Ice or heat? It is the most common question I get as a physio. Here is my complete guide on how temperature affects your body and when to use each for injury.
Why Does My Body Feel Old?
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