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READ MRWC COVID-19 CLINIC POLICIES HERE. COMPLETE YOUR EMAIL PRE-SCREEN BEFORE YOUR APPOINTMENT.
Please note, if you OR a family household member are experiencing sick symptoms or have had a possible/confirmed Covid-19 exposure, you will need to reschedule your appointment. Please call the clinic and our admin team will provide guidance. Thank you!
MASKS ARE MANDATORY TO ENTER THE CLINIC. PLEASE COME TO YOUR APPOINTMENT ALONE IF POSSIBLE. THANK YOU!

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    Repeated Movements/Pain Relief Exercises

     

    Breathing, Posture, and Daily Activities

    Diaphragmatic Breathing

    Posture Reset

    Getting Up

    90-90 Relief Position

     

    Head/Neck

    Chin Tucks- Supine

    Neck Extension- Supine

    Chin Tucks- Seated

    Neck Extension- Seated

     

    Neck Flexion

    Neck Rotation

    Neck Rotation with Flexion

    Neck Disassociation

     

    Neck Sidebending

     

    TMJ Chin Tuck and Poke

    TMJ Chin Tuck with Opening

    Upper Extremity

    Loaded Wrist Flexion

    Loaded Wrist Extension

     

    Elbow Extension

    Supination

     

    Single Arm Extension

    Single Arm Extension- Loaded

    Single Arm Extension + Adduction

    Single Arm Behind Back

     

    Stabilization Protocols

     

    Low Back and Hips

    Cat-Camel

    Partial Curl-Up

    Bridging

    Side Plank- Wall

    Side Plank- Knees

    Reach and Roll

    Side Plank- Feet

    Bird-Dog

    Dead Bug 1- Heel Taps

    Dead Bug 2- Arm and Heel

    Dead Bug 3- Arm and Leg

    Dead Bug 4- Rotation

     

    Neck and Shoulders

    Banded Chin Tuck Arm Extension

    Banded Neck Mobility

    ​

    Perinatal

    *ONLY PERFORM KEGEL IF YOU HAVE BEEN CLEARED BY YOUR PELVIC FLOOR PHYSIO TO DO SO! IF NOT, SKIP IT FOR NOW*

    Diaphragmatic Breathing with Kegel on Exhale

    Perinatal Functional Position 1

    Perinatal Functional Position 2

    Perinatal Functional Position 3

    Roll

    Perinatal Functional Position 4

    Braced Crawl

    Bear Crawl

    Perinatal Functional Position 5

    Blossoming Flower

    Dead Bug Heel Slide

    Banded Knee Bridge

    Knee Squeeze Bridge

    Clam Shell

    Advanced Clam Shell

    Seated Toe Outs/Ins

    Overhead Band Pull

    Hover

    Baby​

    ​

    Exercise Ball Neck Strengthening

    Rolling with Toy

    Cross Body Taps

    Foot Push Off

    Quad Lock and Rock

    Crawling Over Object

    Sitting with Toy

    Sitting Rotational Stability

    Concussion Protocols

    ​

    Pencil Pushup

    Visual Motion Sensitivity Training

    Walking With Head Turns

    Wall Clock

    Gaze Stabilization

    Heel Turns

    Overhead Ball Toss

    Ramp Exercise

    Step Accommodation 

    Target Fixation

    ​

    Foam Rolling/Myofascial Release​

    ​

    Posterior Shoulder

    Thoracic Spine Extension

    Deep Gluteal Rotators

    Low Back

    Crocodile Breath

    Diamond Press-up

    Prone Press-up

    Standing Extension

     

    Prone Press-up with Lateral Modification

    Roadkill Press-up

    Standing Lateral Glide

    Supine Flexion with Rotation

     

    Supine Flexion

    Seated Flexion

    Standing Flexion Toe Touch Progression

     

     

    Nerve Flossing

    Prayer Stretch

    Radial Paddle

    Median Nerve

    Ulnar Nerve

    Sciatic Nerve

     

     

     

    Strength/Mobility/Corrective Exercises

     

    Active Hip Mobility

    Heel Slides

    Brettzel

    Brettzel 2.0

    Single Leg Lowering

    Toe Touch Progression

    Touch the Wall Patterning

    Touch the Wall with Stick

    Good Morning Touch the Wall

    Deadlift

    Single Arm Deadlift

    Double Arm Deadlift

     

    Shoulder/Thoracic Mobility/Stability

    T-Spine Extension- Supine

    T-Spine Extension- Prone

    Upper Thoracic Extension

    T-Spine Rotation- Supine

    T-Spine Rotation with Reach

    Floor Angels

    Sleeper Stretch

    Cross Body Stretch

    Prone Internal Rotation

    Flapping Bird

    Doorway Slides

    T-Spine Rotation with Arm Sweep

    Theraband Wall Walking

     

    Trunk Rotation

    Quadruped T-Spine Rotation

    3 Point T-Spine Rotation

    Standing T-Spine Rotation

    Supine W's

    Reach Roll and Lift

    Wall Angels

    Forearm Wall Slides

    Scapular Pushup- Wall

    Scapular Pushup- Feet Elevated

    Standing W's

    Ball Catching- Sidelying

    Ball Catching- Prone

    High Row with External Rotation

    Rhythmic Stabilization- Throwing

     

    Rotary Stability

    Lower Body Rolling

    Upper Body Rolling

    Rotary Stability Roll

    Trunk Stability Double Leg Lowering

    Trunk Rotation

    Half Kneeling Chop Cable/Band

    Half Kneeling Chop KB

    Single Leg Hip Hinge

    Single Leg Airplane

    Single Leg Deadlift

     

    Trunk Stability

    Incline Pushup

    Pushup Walkout

    Pushup Shoulder Tap

    Pushup

    Single Leg Pushup

     

    Foot Stability

    Intrinsic Foot Strengthening 1

    Intrinsic Foot Strengthening 2

    ​

    Lower Extremity

    Repeated Plantar Flexion

    Repeated Ankle Inversion

     

    Knee Extension

    Knee Extension with Overpressure

    Knee Flexion

     

    Hip Extension

    Hip Flexion

    Hip External Rotation Seated

    Hip External Rotation Standing

    Hip Internal Rotation Supine​

    Hip Internal Rotation Standing

    ​

    ​

     

     

     

    Contact Us

     

    #309 - 22230 North Ave

    Maple Ridge, B.C.

    V2X 2L5

    604-479-0800

     

    Email us

     

    Get Directions

     

     

    8:00am - 8:00pm

    8:00am - 8:00pm

    8:00am - 8:00pm

    8:00am - 8:00pm

    8:00am - 8:00pm

    9:00am - 3:00pm

    By appointment

     

    Hours 

     

    Mon: 

    Tue: 

    Wed: 

    Thurs:

    Fri:

    Sat: 

    Sun: 

     

     © Maple Ridge Wellness Centre Inc. 2015