https://www.healthyhips.ca/blog daily 0.75 2024-06-03 https://www.healthyhips.ca/blog/strain-vs-sprain-tkfra monthly 0.5 2024-04-15 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/94e3e23a-6266-4460-a5fb-7d40e87f2ba9/FD0505F6-6B28-4591-BB3C-319C4640A77C.jpg Blog - How to use an inflatable ball as on-the-go lumbar support The HealthyHips inflatable ball makes the perfect customizable on-the-go lumbar support. you can adjust the inflation of the ball you don’t need a pump to inflate/deflate — simply use the straw that it comes with, or your mouth you can easily deflate it to fit into your carry-on or backpack it’s lightweight and easy to pack — you can take it with you anywhere you go for instant lumbar-support! Personally, I have one of these therapy balls everywhere. One in my car, one at work, one at my barstool at home in my kitchen. https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/1684232802296-V7HLZLCVK3SCAMGA34ES/DSC_3707.jpg Blog - How to use an inflatable ball as on-the-go lumbar support https://www.healthyhips.ca/blog/strain-vs-sprain monthly 0.5 2024-04-02 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/ef184820-dbfe-4808-8736-f962df118df7/Yoga+Anatomy+Manual++%2812%29.jpg Blog - Muscle Strains vs Ligament Sprains - Muscle Strains A strain is a term that refers to the injury or tearing of a muscle or muscle tendon. A strain occurs when there has been excessive stress applied to a muscle or muscle tendon, leading to the tearing of these fibres. Strains typically occur due to a strong eccentric (lengthening) contraction that the muscle isn't prepared to handle, resulting in the overstretching and tearing of muscle fibres. https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/10eadc9b-e04d-4cb3-9b9f-c1ce92e2c53c/Yoga+Anatomy+Manual++%2813%29.jpg Blog - Muscle Strains vs Ligament Sprains - Ligament Sprains A sprain is a term that refers to the overstretching or tearing of a ligament. Ligaments function to support the stability of joints, and prevent abnormal movements at joints. Ligament sprains typically occur when a person falls, twists or is hit in a way that forces a joint into a compromised position where the supporting ligament(s) overstretch and potentially tear. https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/5027933b-c34d-484d-807f-73643c38f175/White%2BMinimalist%2BNew%2BWebsite%2BPromo%2BBanner%2B.jpg Blog - Muscle Strains vs Ligament Sprains https://www.healthyhips.ca/blog/somatosensation monthly 0.5 2024-03-16 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/6e771a6b-1761-48af-ba05-9da4fa000c24/40hr+%2850hr%29+MFR+Manual+%281%29.jpg Blog - What is the Somatosensory System? - Location in the brain The Primary Somatosensory Cortex is located in the Parietal Lobe of the Brain. This is the area in the brain responsible for processing and integrating sensory signals. https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/ca829949-68f3-4696-868d-8c95ee548cd6/IMG_1851.jpeg Blog - What is the Somatosensory System? - The Sensory Map A map of the entire body is present in the Primary Somatosensory Cortex. This map is distorted based on the number of sensory receptors present in each particular area of the body (different areas of the body are represented larger due to this). The map can change based on an individual's awareness of certain areas of the body. We can change our body awareness with ✨myofascial rolling exercises ✨ yoga ✨ exercise ✨ proprioceptive mediations (such as yoga nidra) thus changing this sensory map in the brain! https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/5027933b-c34d-484d-807f-73643c38f175/White%2BMinimalist%2BNew%2BWebsite%2BPromo%2BBanner%2B.jpg Blog - What is the Somatosensory System? https://www.healthyhips.ca/blog/myths-about-mfr monthly 0.5 2024-03-16 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/1710164622073-E8CJX27M495I90SROD1W/Screen+Shot+2024-03-05+at+9.46.17+PM.png Blog - Busting Myths About Myofascial Release! - MYTH #1: It has to hurt to work A common misconception of MFR is that it has to HURT to WORK. Or that you have to be feeling and experiencing intense sensation for the release or exercise to be effective — “no pain, no gain”. This is simply not true, and in fact quite the opposite is true! The slower, more subtle, “less is more” techniques often times yield more lasting and long-term results. Intensity ≠ Effectiveness Yes, during some MFR practices (especially Trigger Point Release), you might experience sensation that feels like “tolerable discomfort” — similar to when an RMT is getting out that pesky knot in your shoulder! However you should NOT be experiencing such intense sensation that you… ‍♂️ Stop breathing / catch your breath ‍♂️ Clench your jaw or feel like you have to “bear down” to get through the exercise ‍♂️ Tense your hands (clenched fists) https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/5027933b-c34d-484d-807f-73643c38f175/White%2BMinimalist%2BNew%2BWebsite%2BPromo%2BBanner%2B.jpg Blog - Busting Myths About Myofascial Release! - MYTH #2: MFR is “Loosening” Your Fascia Fascia is inherently tensile & has elastic recoil capacity. Fascia isn’t really meant to be “loose” — because it’s what holds us together and keeps us upright! Composed of collagen and elastin — gram for gram, type 1 collagen is stronger than steel (when in optimal condition) Some professionals have even debated whether or not we should call the practice Myofascial “Release”, so as not to create confusion (although, I would respectfully argue that the name is ok, because through MFR work we can address and *release* Trigger Points, and also *release* emotions stored in the tissues) The mechanical purpose of MFR is to restore tissue pliability and hydration, as well as manually release Trigger Points and reduce tissue hypertonicity. This comes with the nervous system benefit of stimulating the many many mechano-sensitive receptors that live within the fascia. https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/63105848-7316-4b09-b8af-9e10065f9da0/40hr+%2850hr%29+MFR+Manual.jpg Blog - Busting Myths About Myofascial Release! - According to the definition provided by the journal of bodywork and movement therapies: “Fascia is considered to be the soft tissue component of the connective tissue system that penetrates AND surrounds the muscles, the bones, the organs, the nerves, the blood vessels, and other structures, that extends from head to toe, from front to back, from surface to deep in an uninterrupted and 3 dimensional web.” https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/5027933b-c34d-484d-807f-73643c38f175/White%2BMinimalist%2BNew%2BWebsite%2BPromo%2BBanner%2B.jpg Blog - Busting Myths About Myofascial Release! https://www.healthyhips.ca/blog/sciatica-pain monthly 0.5 2024-03-05 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/85d5732d-eac9-4b8e-bbc7-50b600543864/Yoga+Anatomy+Manual++%289%29.png Blog - Is it Sciatica? Or is it a Trigger Point in your GLUTES?! - The sciatic nerve is the largest nerve in the human body. The nerve roots originate from the lumbar spine (low back) and sacrum. The pathway of the nerve courses down the back of the leg. Just before the knee, the nerve branches into two main segments and continues down the lower leg towards the ankle/foot where it terminates. https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/3a4139f3-e93f-49fe-af6f-c6862b43adbe/Yoga+Anatomy+Manual++%289%29.jpg Blog - Is it Sciatica? Or is it a Trigger Point in your GLUTES?! - Make it stand out Pictured above: Glute medius trigger point pain referral https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/5027933b-c34d-484d-807f-73643c38f175/White%2BMinimalist%2BNew%2BWebsite%2BPromo%2BBanner%2B.jpg Blog - Is it Sciatica? Or is it a Trigger Point in your GLUTES?! https://www.healthyhips.ca/blog/neck-pain monthly 0.5 2024-02-29 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/97c4a329-1243-4c09-85ed-00f4632e18ba/MFR+Workshop+Poster+%2824%29.jpg Blog - A Contract-Relax Exercise for Neck Pain - 1. Move the Neck Start by rotating the head to one side, then lift the chin so that the base of the head is tilting back. https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/bb4ff442-8a19-4c82-a5a2-a440139ac004/MFR+Workshop+Poster+%2825%29.jpg Blog - A Contract-Relax Exercise for Neck Pain - 2. Contract, Relax Hike the opposite shoulder up towards the base of the head. Feel the space between the neck and shoulder shorten. HOLD that contract for 7 seconds, then SLOWLY release the muscles that were working, and bring everything back to neutral. https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/bdbb4bcc-61c1-4e11-8fd5-00c561b96a59/MFR+Workshop+Poster+%2823%29.png Blog - A Contract-Relax Exercise for Neck Pain - The Levator Scapula Muscle When the Levator Scapula is locked in a short and tight position, it can cause the following issues: ✔ Back of the shoulder pain ✔ Stiff neck ✔ Upper thoracic pain ✔ Difficulty holding up the arms ✔ Tension headaches https://www.healthyhips.ca/blog/3-hip-movements monthly 0.5 2024-02-29 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/a18b311c-d1f7-48ce-b0cf-7eceb70d463f/IMG_4774.jpg Blog - 3 Simple Somatic Movement Exercises for Tight Hips - Prone Pelvic Rocking Begin by lying down on your belly with the legs straight. Start to rock the pelvis side to side at a quick pace, as if you’re a dog wagging it’s tail. Maintain this quicker rocking motion until it starts to feel like momentum is taking you through the movement, with less effort involved. Rock the pelvis for 2-3 minutes while breathing deeply, then rest in stillness. https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/27f12cfc-e183-4472-929b-0649d76bd018/IMG_4775.jpg Blog - 3 Simple Somatic Movement Exercises for Tight Hips - 2. Supine Butterfly Open/Close Begin by lying down on your back with the knees bent and feet on the ground, roughly 1 foot apart from each other. Roll onto the outer edges of the feet as you let the knees fall open to either side (the soles of the feet will remain slightly apart the entire time). Follow this by lifting your knees back up to the starting position. Repeat 8-10x. https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/6d473e55-8d3e-48d8-b585-e14b289d9b1f/IMG_4776.jpg Blog - 3 Simple Somatic Movement Exercises for Tight Hips 3. Supine Wind Wipers Begin by lying down on your back with the knees bent and feet on the ground. Gently, slowly, and lazily rock the knees from side to side. Start with a smaller movement, then gradually increase your range (if desired). Stay with this movement for 2 minutes, then rest. https://www.healthyhips.ca/blog/get-to-know-your-spine-ewssl-ftpl2 monthly 0.5 2024-01-24 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/a748cd44-ef96-4782-ba4d-04d8f273303d/Screen+Shot+2024-01-05+at+9.12.37+AM.jpg Blog - What are Trigger Points? - Active vs Latent Trigger Points Active Trigger Points (ATrPs): Active trigger points elicit referred pain and tenderness constantly, even when resting (i.e. in the case of a tension headache, this is typically the result of an active trigger point). Latent Trigger Points (LTrPs): Latent trigger points elicit referred pain only upon manual palpation, contraction of the muscle, or applied pressure via a therapy ball. Pictured to the left is the trigger point referral pattern of the upper trapezius (muscle). The X marks the typical location of a trigger point that can be found in this muscle. The upper trapezius commonly develops trigger points due to poor postural habits and chronic over-shortening of this muscle. The upper trapezius is also a muscle that is commonly associated with stress and the stress response, hence why it presents as short and tight in many people. https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/11c0cb45-8ed9-44f2-890c-b3662cd16bc7/Screen+Shot+2024-01-05+at+9.30.40+AM.png Blog - What are Trigger Points? Trigger Point Referral Explained Trigger point pain referral typically presents as a painful dull ache sensation. Active trigger points can also produce symptoms other than pain — for example, an active trigger point in the the sternocleidomastoid muscle in the neck (clavicular head pictured to the right) can present as ringing/pressure in the ears, or even difficulties with swallowing. Every skeletal muscle of the body has a unique trigger point referral and associated symptoms. Upon applying pressure to an active OR latent trigger point, the local area may produce a muscle twitch response (fasciculation). The local area will also be tender to the touch, and the pain referral pattern will be experienced (or heightened) under palpation https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/5027933b-c34d-484d-807f-73643c38f175/White%2BMinimalist%2BNew%2BWebsite%2BPromo%2BBanner%2B.jpg Blog - What are Trigger Points? https://www.healthyhips.ca/blog/3-ways-to-use-an-inflatable-ball monthly 0.5 2024-01-05 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/1bcfab76-f573-4f85-800b-58e51b66cc7c/D25D2EB0-7BE4-4009-B5F9-B8FCE5ED38DB.jpg Blog - My 3 favourite ways to use an inflatable ball #1: Low Back and SI Joint Decompression A tried and true way to reduce low back pain and decompress the back of the pelvis. Inflate the therapy ball to approximately 15-20% of it's full capacity (less is more!) Lie down on your back with the knees bent and feet on the mat. Place the therapy ball directly underneath the sacrum. Option to bring the knees to touch one another (constructive rest pose) if more comfortable this way. Stay like this and rest for 3-5 minutes. https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/bbd5fe34-72d0-447a-bf2b-e6458c826885/0B9957FC-0DA7-4C11-A4C7-9B1F028118D9.jpg Blog - My 3 favourite ways to use an inflatable ball - #2: Abdominal & Psoas Massage This use is an important one! Massaging the abdomen is highly underrated and quite honestly simply a forgotten about area of the body to massage/release! The abdominal muscles play an extremely important role in supporting the pelvis and low back. Massaging this area can also help to breakdown scar tissue and adhesions, such as from a previous abdominal surgery or c-section (please always consult your GP before engaging in these activities if you have a history of abdominal surgeries). Start with the therapy ball only inflated to 30-40% of it’s full capacity (adjust inflation as needed, less or more). https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/2bf4192d-d9e4-421d-b33b-ce1ad3b84039/3CEDA8BC-AA7D-4E06-B502-671F5A72DC28.jpg Blog - My 3 favourite ways to use an inflatable ball - #3: Rib + Shoulder Mobility / Chest Decompression This is a fun and exploratory use of an inflatable therapy ball! Try inflating the ball to 100% and placing it under the upper ribcage (chest) area. From there, stabilize yourself with one arm, and try a few shoulder mobility exercises with the other arm! Move and play until you feel some relief and mobility gains, then switch sides. https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/1687554798116-93ZAY0KR475SFPHP1S6H/DSC_3679.jpg Blog - My 3 favourite ways to use an inflatable ball https://www.healthyhips.ca/blog/get-to-know-your-spine monthly 0.5 2024-01-05 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/3e3295e2-72d6-44b8-86b9-a418c26d9dc6/Screen+Shot+2023-10-30+at+11.19.48+AM.png Blog - Get to know your SPINE! - The 5 sections of the spine: Cervical Spine: C1-C7 (7 vertebrae) Thoracic Spine: T1-T12 (12 vertebrae) Lumbar Spine: L1-L5 (5 vertebrae) Sacrum: S1-S5 (5 fused vertebrae) Coccyx: (4 fused vertebrae) https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/faf00400-3ca2-4d0e-b184-e8c25977c3db/Screen+Shot+2023-10-30+at+12.11.22+PM.jpg Blog - Get to know your SPINE! - Disc Pathologies The most commonly seen disc pathology (other than general Degenerative Disc Disease) is a bulging disc, that can eventually become a herniated disc in it's later stages if not addressed/treated properly. See below for the differences between these two disc pathologies: Bulging disc: occurs when the soft centre of the disc (the "jelly") starts to spill outside it's normal limits into the fibrous outer layer (the "dough") Herniated disc: is the next phase of degeneration. This occurs when the soft centre of the disc protrudes outside of the disc itself. In this case, the disc can press on a nerve root and cause radicular pain (nerve pain down the leg). https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/5027933b-c34d-484d-807f-73643c38f175/White%2BMinimalist%2BNew%2BWebsite%2BPromo%2BBanner%2B.jpg Blog - Get to know your SPINE! https://www.healthyhips.ca/blog/5-benefits-of-self-myofascial-release monthly 0.5 2024-01-05 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/cd4d6591-0aed-4cd1-95e4-0f8b376ddb0f/Screen+Shot+2023-10-10+at+3.49.11+PM.png Blog - 5 reasons why you should start doing myofascial release - There are 3 layers of fascia: Superficial Layer — located under the skin Deep Layer a.k.a Myofascia — wraps around muscles, nerves, and blood vessels Visceral (Parietal) Layer — surrounds, protects, and suspends the organs https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/1de101e1-94f9-459a-bbaf-fffcdf32fbe2/Screen+Shot+2023-10-10+at+4.57.36+PM.png Blog - 5 reasons why you should start doing myofascial release - 3. “Treat” your own knots and tension That knot in your shoulder blade area that you just can’t release? Or that taut band of tissue in your upper trap (shoulder) area? It’s likely a myofascial trigger point. Myofascial trigger points are essentially, what most people refer to as “knots”. Pictured to the right is the pain referral pattern for a trigger points in the trapezius muscle. Trigger points are defined as: “Tender nodules or taut bands of muscle/fascial tissue that produce predictable pain referral patterns in the body.” https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/5027933b-c34d-484d-807f-73643c38f175/White%2BMinimalist%2BNew%2BWebsite%2BPromo%2BBanner%2B.jpg Blog - 5 reasons why you should start doing myofascial release https://www.healthyhips.ca/blog/si-joint monthly 0.5 2024-06-03 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/6f880250-02ac-40bc-bde7-2d40222a812b/FOR+ALANA+-+20hr+Manual++%284%29.png Blog - What is the SI Joint? - The Sacroiliac (SI) joint is an important joint that connects the sacrum to the ilium bone. The SI joint is a weight-bearing joint that plays a vital role in stabilizing the spine, as well as transferring weight between the upper body and spine to the lower extremities. It is synovial joint that contains fluid to lubricate and reduce friction between the articulating bones that form the joint. What makes up the SI Joint? The sacrum is a triangular-shaped bone made up of five fused vertebrae, situated at the base of the spine. The sacrum connects the two ilium (pelvic) bones on each side, forming the two SI joints (one on either side of the body), as well as the pelvic bowl. Sacral movement in the sagittal plane of motion (flexion and extension movements) is referred to as nutation and counternutation. In optimal function, the sacrum moves in opposition to the pelvis during sagittal plane activities such as walking and running. https://www.healthyhips.ca/blog/somatics-for-the-hips monthly 0.5 2024-06-03 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/1679504331399-9NURVDFBJMF8NTI799T1/CLC_7988+%281%29.jpg Blog - What are “Somatics” Exercises? - Make it stand out July 20th, 2022 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/b2f33f18-54d0-4c0e-b752-465e44fccec0/40hr+MFR+Manual+%288%29.png Blog - What are “Somatics” Exercises? https://www.healthyhips.ca/blog/category/New+Classes monthly 0.5 https://www.healthyhips.ca/blog/category/Myofascial+Release monthly 0.5 https://www.healthyhips.ca/blog/category/Tips+%26+Tricks monthly 0.5 https://www.healthyhips.ca/blog/tag/herniateddisc monthly 0.5 https://www.healthyhips.ca/blog/tag/sciatica monthly 0.5 https://www.healthyhips.ca/blog/tag/piriformissyndrome monthly 0.5 https://www.healthyhips.ca/blog/tag/lowbackpainrelief monthly 0.5 https://www.healthyhips.ca/blog/tag/functionalmovement monthly 0.5 https://www.healthyhips.ca/blog/tag/myofascialrelease monthly 0.5 https://www.healthyhips.ca/blog/tag/piriformis monthly 0.5 https://www.healthyhips.ca/blog/tag/backpain monthly 0.5 https://www.healthyhips.ca/blog/tag/lowbackpain monthly 0.5 https://www.healthyhips.ca/blog/tag/bulgingdisc monthly 0.5 https://www.healthyhips.ca/blog/tag/lowback monthly 0.5 https://www.healthyhips.ca/blog/tag/glutemedius monthly 0.5 https://www.healthyhips.ca/bettinaboucher daily 0.75 2022-05-30 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/d740748b-4f1f-4b43-a1bf-889312090692/CLC_7033.jpg Bettina Boucher - Bettina Boucher RYT-200 This is Bettina! Bettina is a dedicated yoga student and a passionate yoga teacher. She is drawn to the ways in which yoga can be a tool to create healing in both the body and mind. Bettina’s passion is driven from deep healing she has experienced. Yoga had a profound impact helping her navigate through grief after the loss of her father. She also noticed yoga helped her find a compassionate relationship with movement and her body after transitioning away from a life of competitive running. In her teachings, Bettina’s intention is to have you feeling at home in your body and more at ease in the world. https://www.healthyhips.ca/melissa-johnston daily 0.75 2022-05-30 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/577ec6d5-5090-40b4-9ab0-158dc481ffc2/CLC_7259.jpg Melissa Johnston - Melissa Johnston RMT, RYT I am passionate about movement and helping people feel better in their bodies. My love for movement as a form of therapy began during my first yoga class in 2006. Since then I’ve been dedicated to growing my knowledge and pursuing different modalities to create group classes and private sessions that target the whole being. I have a multidisciplinary approach to teaching and bring in my background - Yoga, Pilates, Strength Training and Manual (massage) Therapy - to create classes that are intentional and effective. I am committed to always being a student first and listening to the needs of my students. https://www.healthyhips.ca/lokoehler daily 0.75 2022-05-30 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/bff17903-8c88-41c1-af7e-79155ec5e9bd/CLC_6992.jpg Lo Koehler - Lauren (Lo) Koehler Hi I'm Lauren, everyone calls me Lo. I'm passionate about helping people create strength and mobility in their bodies for the long haul. I have experienced my bouts of depression and healing from injury and I believe movement can help create a life of balance and help maintain rehabilitation in the body. I believe in consistency and efficiency to get to your goals. In my classes you can expect a deep understanding of body mechanics and why we are moving. It's not all business though, you can definitely also expect some dad jokes, weird humour and an encouraging and supportive environment. I bring a good sense of love and kindness for both body and mind and will encourage you to do the same. Credentials: 20+ YRS dance training Over 5000 hrs of teaching Yoga, Barre and Pilates YACEP Provider 500 hr E-RYT Teacher Trainer for 4 years Trainings: 200 HR YTT | Pranalife Yoga 300 HR YTT | Downward Dog Advanced YT | Pranalife Yoga 50 HR Mindful Yin | Jennifer Raye 25 HR Restorative | Community of Hearts 50 HR Restorative | Pat Harada Linfoot 25 HR Barre Mat Pilates | Josie McKenlay Advanced Pilates | Josie McKenlay 50 HR Meditation | Pat Harada Linfoot https://www.healthyhips.ca/nadia-qahwash daily 0.75 2022-05-30 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/3eb907cf-76b6-4c96-8e72-599dee704d71/CLC_7434.jpg Nadia Qahwash - Nadia Qahwash BSc, MscPT Nadia Qahwash graduated from York University in 2014 with a Bachelor of Science Honours degree and specialization in Kinesiology. Throughout her high school and undergraduate degree, Nadia adopted a passion for health, the human body and helping others around her reach their physical potential. Hoping to make an impact in her community she applied to the Physical Therapy program and was accepted to Queen’s University and graduated in the summer of 2016. Since graduating, Nadia has gained experience in orthopaedics for 2 years prior to following her passion into the pelvic health world. She has achieved levels 1-3 certification in pelvic health and is a certified pre/postnatal strength coach. This has allowed her to help patients with a variety of conditions including, but not limited to, incontinence (stress/urgency), pelvic organ prolapse, pre/post pregnancy exercise and pelvic pain conditions. Nadia's philosophy is to empower patients to get back in control of their pelvic floor and in turn improve their overall well-being! https://www.healthyhips.ca/marsha-jaworski daily 0.75 2023-08-13 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/840a7b3f-6d7c-4bc8-aab0-af172e61f66b/CLC_7396.jpg Marsha Jaworski - Marsha Jaworski R.M.T., D.O.M.P., R.Y.T. Marsha is an osteopathic practitioner, massage therapist, educator and a yoga and fitness instructor based in Ontario. She owns and operates, The Health Collective Galt, a manual therapy clinic and is passionate about teaching therapeutic movement classes and educational workshops worldwide as well as online. At the core of Marsha’s teaching is the belief that education is empowering, movement is therapeutic, and a mindfulness practice connects us with ourselves and others. She holds a bachelor’s degree in psychology from the University of Guelph which informs her biopsychosocial approach to working with people. Her thesis research at The Canadian College of Osteopathy investigated the effect of osteopathic treatment on balance in healthy adults. She incorporates this with her extensive study in anatomy and numerous styles of yoga and meditation to produce unique movement classes. Her goal is to help people develop a deep understanding of their pain patterns and how to restore their health. https://www.healthyhips.ca/ayesha-nobes daily 0.75 2025-09-02 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/9e0a096b-01cc-4fe4-afff-7602aa2b8434/DSC_6952.jpg https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/4782b385-f0eb-46d4-afe0-e51c09ef6fd0/logo.png https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/9d87c2d3-9bad-45b5-885e-3a58cd7fcaed/CIAYT.jpg https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/198fe8b0-4068-4798-aaa4-177c969a04c4/ContemporaryAcu-Logo.jpg https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/65711bfd-dabd-41f9-af21-33e202bc9302/Certified-iRest-Teacher-Logo.png https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/f3faffb4-75e8-47d7-bfd8-6c273b98c9e8/YACEP.png https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/1f999247-d60b-42e1-95e0-748333f7acc7/E-RYT+500-AROUND-BLACK.jpg https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/21dd5d5d-ee8c-46f8-966f-dd04237b1482/Screen+Shot+2023-09-06+at+1.09.36+PM.jpg https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/1c84c3a3-3ff8-4871-8900-336056f4cca6/logo-site-2_small.png https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/5ef7c316-9c31-4437-9ed1-1361953ede2d/HealthyHips+%281%29.jpg https://www.healthyhips.ca/equipment-needed daily 0.75 2025-12-17 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/f22f10c7-ca74-49ed-8294-6fb28b469c65/DSC01195.JPG Equipment Needed Equipment Needed Learn about the equipment used in HealthyHips Online Studio Membership https://www.healthyhips.ca/terms-of-use daily 0.75 2022-05-09 https://www.healthyhips.ca/online-studio daily 0.75 2026-01-08 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/1651864073560-LY15MDJF6R7N3E4AK7ZO/20220505_145501.jpg Online Studio https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/1652112688426-O8RWHXWPVZ8FQZ5J6TSS/photodune-12348343-anonymous-female-profile-picture-m.jpg Online Studio https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/1652313080949-JBSM0DRYGG3PD5LQ9WEM/A6F454E6-C6DF-44CC-9884-AF2EDD828DD0.jpg Online Studio https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/789d289d-6562-489d-822e-b018c224fcf1/IMG_3899.jpeg Online Studio https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/1651608968294-FLNGIG2ODNXJ5LIWNMHY/pat_shaw.jpg Online Studio https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/2dbbd2e9-8d12-4a5d-b470-a372265d6e0c/20210313_132524.jpg Online Studio https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/1651609436158-28P40MXRBDT9YMGGA23M/unnamed.jpg Online Studio https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/8a05488b-60d9-4f64-9ce0-8fe8e1d886e4/Nancy+Close-Up+2016.jpg Online Studio https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/cc07713e-63c1-4f03-9677-1235f2092394/IMG_3712.jpg Online Studio https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/cfab12ab-cbdf-4a30-9393-6a0289601c28/1516551334773.jpg Online Studio https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/6453abe0-2df8-42ba-9f53-e0e2eba6938c/richardkelly_informal.jpg Online Studio https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/1652112688426-O8RWHXWPVZ8FQZ5J6TSS/photodune-12348343-anonymous-female-profile-picture-m.jpg Online Studio https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/b1d51829-a166-4f28-b7e7-6b2918df6738/81499044-40FB-4564-BB7B-D9C6AE60953A.jpg Online Studio https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/045248fd-5985-43f9-9b9b-269f13ae7e5d/CLC_7958.jpg Online Studio HealthyHips® On-Demand Membership Improve the health of your hips and low back from the comfort of your own home. We mail you a FREE yoga strap and inflatable therapy ball to get you started! Created by healthcare professionals and movement experts. https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/ff62fbfb-a2d2-48ad-b587-4134f6665058/Copy+of+Pain+free+Hips+-+IG+Post+%281%29.jpg https://www.healthyhips.ca/privacy-policy daily 0.75 2022-05-09 https://www.healthyhips.ca/dev-home daily 0.75 2025-01-28 https://www.healthyhips.ca/anzor-bashkhaz-1 daily 0.75 2025-07-12 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/291589d1-adc3-4e61-a1c2-c35672ee3bc4/CLC_8196.jpg Anzor Bashkhaz - Anzor Bashkhaz CTO, Co-Founder The brains behind the operation! Anzor is the Chief Technology Officer of HealthyHips. Not only is Anzor our main camera man, lighting expert, and sound quality guru, he is also the Software Architect of HealthyHips.ca, using the most cutting edge technology to code and build the Membership Platform. Anzor is a leading Software Developer in the community and is a Senior Software Developer at Mappedin. https://www.healthyhips.ca/free-class-sign-up daily 0.75 2024-02-25 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/c3225192-fe0f-423a-a73d-18dbf1780682/New+Classes+Thumbnail+%281%29.png https://www.healthyhips.ca/free-class daily 0.75 2024-04-14 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/ea05c6fe-2012-4d91-aa40-53c3e6f84a38/Copy+of+Pain+free+Hips+-+IG+Post+%284%29.jpg https://www.healthyhips.ca/foot-mobility daily 0.75 2023-05-15 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/c3225192-fe0f-423a-a73d-18dbf1780682/New+Classes+Thumbnail+%281%29.png https://www.healthyhips.ca/rolling-for-the-calves daily 0.75 2023-05-24 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/c3225192-fe0f-423a-a73d-18dbf1780682/New+Classes+Thumbnail+%281%29.png https://www.healthyhips.ca/ribs-hips-spine-class daily 0.75 2023-06-05 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/c3225192-fe0f-423a-a73d-18dbf1780682/New+Classes+Thumbnail+%281%29.png https://www.healthyhips.ca/adductor-video daily 0.75 2024-04-03 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/c3225192-fe0f-423a-a73d-18dbf1780682/New+Classes+Thumbnail+%281%29.png https://www.healthyhips.ca/15-min-deep-core-class daily 0.75 2024-03-21 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/c3225192-fe0f-423a-a73d-18dbf1780682/New+Classes+Thumbnail+%281%29.png https://www.healthyhips.ca/4-week-program-online daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/7657f6ab-d788-4625-bc8c-1d3ef569a608/image_123650291+%281%29.jpg 4 Week Program Online https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/3e5735d4-8022-4996-87c8-1ceeead9b848/IMG_5510.jpg 4 Week Program Online https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/89830a5b-b13a-4f4d-9581-3b74a0cfe263/08C39EB1-B756-4858-99C9-796674F3967A.jpg 4 Week Program Online https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/6bf22e8b-7206-4b01-b005-3aad7a7bf60a/83775152-F014-41A3-BF40-1A87EF4A7662.jpg 4 Week Program Online https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/5a3b1d52-4aaf-4d70-b1d1-ba485b7adb89/2022-01-11%2C+10_02_30+PM.jpg 4 Week Program Online https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/1667b705-6752-41f2-b8ab-7d1b7c93b8a5/5E1EF043-F291-4233-A6F8-249AA877EBF4.jpg 4 Week Program Online https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/34af8158-b552-4baf-820f-f71e6e0fefe5/A25FF9C7-4BC0-41ED-9C38-26FE0B7341BC.jpg 4 Week Program Online https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/f58efe17-ddaf-4651-8006-c511fafbc4c3/image_67210241+%281%29.JPG 4 Week Program Online https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/ea05c6fe-2012-4d91-aa40-53c3e6f84a38/Copy+of+Pain+free+Hips+-+IG+Post+%284%29.jpg https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/2496617f-6ac9-40d1-b6c7-30f6180bc301/DSC_6952.jpg https://www.healthyhips.ca/emily-cross-wilkinson daily 0.75 2024-04-03 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/ff2cb4c1-fbe9-4e9a-a041-7701253a2c83/image0+%281%29.jpeg Emily Cross-Wilkinson - Emily Cross-Wilkinson Emily Cross-Wilkinson is yoga student and teacher who has been practicing for over ten years across Ontario and Canada until moving back to in Kitchener, ON in 2018. Her practice grew into a teaching after completing a 200hr Registered Yoga Teacher Training in 2021 which continues to grow with her across the many limbs and offerings of yoga. In Emily's classes you can expect connection with yourself, your movement practice, and your community. Classes usually include slow intentional movement to create body awareness, moments to turn inward that create a sense of calm and connection in the mind and body, and bits of anatomy and philosophy to take with you off of your mat and integrate into everyday life. It's her goal to have you leaving a movement practice feeling grounded, connected, and at home in your mind and body. Emily loves spending her time in physical movement practices, reading, being outdoors, and with friends, family, and her black labrador retriever mix Bauer. Emily also hosts a free to attend yoga book club every other month at The Attic Yoga in downtown Kitchener. Credentials: RYT® 200 | The Attic Yoga 20-Hour Restorative Yoga Teacher Training | Lo Koehler 40-Hour Myofascial Release Teacher Training | Iysha Nobes 60-Hour Yin Yoga Teacher Training | Sarah Zandbeek and Graham Parsons https://www.healthyhips.ca/shannon-gibbings daily 0.75 2024-04-03 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/abf0509c-748c-4ebf-b435-4661a80c6681/image_123650291.jpg Shannon Gibbings - Shannon Gibbings Hi! I’m Shannon, I have always had a passion for finding new ways to move in an accessible and informed way. I fell in love with the practice of yoga and the components it has to offer, from the philosophy down to the asana. I love to teach and share what I have learned with my students, so they too can learn and practice what feels good in their own individual bodies and minds while practicing ease from the mat into their daily life while simultaneously balancing the nervous system. I completed my YTT in 2021 and have since been teaching at various community locations including Dog Friendly KW, Crunch Fitness, DNA and more. I advanced my certifications with 40hr Anatomy Training, 20hr Restorative Teacher Training, 40hr Pilates Training and 20hr Myofascial Release Training. I’m so excited to connect and share a creative, safe space together, while exploring movement, mindfulness through an anatomically-informed practice for muscle and mobility longevity. 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HealthyHips® offers interactive workshops and classes that help to reduce eye strain, ease joint stiffness, improve spinal and hip mobility, and regulate the nervous system — all during lunch breaks or team wellness sessions! https://www.healthyhips.ca/membership-2 daily 1.0 2026-04-02 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/789d289d-6562-489d-822e-b018c224fcf1/IMG_3899.jpeg Home Page https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/b1d51829-a166-4f28-b7e7-6b2918df6738/81499044-40FB-4564-BB7B-D9C6AE60953A.jpg Home Page https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/1651864073560-LY15MDJF6R7N3E4AK7ZO/20220505_145501.jpg Home Page https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/8a05488b-60d9-4f64-9ce0-8fe8e1d886e4/Nancy+Close-Up+2016.jpg Home Page https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/cc07713e-63c1-4f03-9677-1235f2092394/IMG_3712.jpg Home Page https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/1652313080949-JBSM0DRYGG3PD5LQ9WEM/A6F454E6-C6DF-44CC-9884-AF2EDD828DD0.jpg Home Page https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/1651608968294-FLNGIG2ODNXJ5LIWNMHY/pat_shaw.jpg Home Page https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/2dbbd2e9-8d12-4a5d-b470-a372265d6e0c/20210313_132524.jpg Home Page https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/1651609436158-28P40MXRBDT9YMGGA23M/unnamed.jpg Home Page https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/1652112688426-O8RWHXWPVZ8FQZ5J6TSS/photodune-12348343-anonymous-female-profile-picture-m.jpg Home Page https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/cfab12ab-cbdf-4a30-9393-6a0289601c28/1516551334773.jpg Home Page https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/1652112688426-O8RWHXWPVZ8FQZ5J6TSS/photodune-12348343-anonymous-female-profile-picture-m.jpg Home Page https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/6453abe0-2df8-42ba-9f53-e0e2eba6938c/richardkelly_informal.jpg Home Page https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/c259e303-4419-4723-974c-a099a30c0752/DSC_3761.jpg Home Page Welcome to HealthyHips® HealthyHips® is a multifaceted movement education platform offering on-demand movement programs to the public, and approved continuing education in the areas of anatomy and myofascial release to wellness professionals. https://www.healthyhips.ca/partial-scholarship daily 0.75 2026-02-11 https://www.healthyhips.ca/shop daily 0.75 2025-03-09 https://www.healthyhips.ca/shop/p/style-03-g2rtt-56gsp monthly 0.5 2025-01-13 https://images.squarespace-cdn.com/content/v1/6213b5b5c6d3090878de3e87/1679441549799-B961NPI8UAP4ZRC8BBI1/CLC_8025.jpg Prop Shop - 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