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In This Issue:

Building Stronger Glutes
You Are In Good Hands!

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February 2016

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Building Stronger Glutes

dr tara brownDr. Tara Brown, (Hon) BA Kin, DC, ART®, D.Ac
Doctor of Chiropractic
Active Release Techniques, Acupuncture & Graston Technique Provider

What are Glutes?
Your glutes (better known as your butt) are the largest and most dominant group of muscles in your body. The glutes are composed of three different muscles: gluteus minimus, gluteus medius, and gluteus maximus. Together, these muscles power and control almost all lower-body movements related to your core, quadriceps, hamstrings, and IT band. 

Injury Risk
The sedentary lifestyle that modern people have taken on (i.e., desk jobs) can cause the glutes to weaken. This means that when people take on normal tasks of everyday living, such as walking, climbing stairs or lifting, the glutes are not activating properly. Since these muscles are not working at their full potential, the body has to rely on other smaller muscles to do the work for the glutes. The smaller muscles are not made to handle these loads, which cause them to fatigue quickly and put your body at risk of injury to your lower back, hamstrings, groin, knees and ankles. Weak glutes can also cause irregular movement of the hips, which can create excess pressure on your knees or ankles.

Glute Strengthening
Below are two beginner exercises that will help build a foundation for stronger glutes, and therefore decrease your risk of injury. These exercises should be performed every other day for best strengthening results. 

1. Clam Shell:  Start by laying on your side with knees bent to 90° and feet parallel to torso. Hips/ankles should stay stacked on top of one another throughout exercise. Place hand on glutes to ensure that you are activating them during the exercise. Slowly lift knee, keeping hips stacked, hold for a count of two, and then lower back down. Complete 10-15 reps with each leg.

clam shell

2. Leg lifts: Start by laying on your side, bottom knee bent to 90°, top leg straight. Top knee should be in line with bottom knee, and toe pointed downwards at all times. Place hand on glutes to ensure activating them during the exercise. Slowly lift entire top leg straight up, hold for a count of two, and then slowly lower back down. Complete 10-15 reps with each leg.

leg lifts

You know your glutes are getting strong once you can do three sets of 15 reps for both exercises without a break in between! Butt (no pun intended), this is only the beginning!

I challenge you to get to this point, and then I will be more than happy to provide you with more advanced exercises to further your glute strength and decrease your risk of injury down the road.


Please call us at 905.465.4595 for more information and to book your appointment.

For pricing information please click here.



You Are In Good Hands!

Andrea Nederveen, RMT
Registered Massage Therapist

Andrea Nederveen RMTWhen a client comes into our clinic for the first time or the 100th time, they can expect to be treated in a professional manner - that’s because Registered Massage Therapists are considered medical professionals. We always provide a knowledgeable, safe and trusting environment.

If you have never received treatment before, having a massage may be intimidating, especially since it is a one on one session. Let me assure you of the professionalism and comfort you will experience when you have a massage at our clinic.

Each Registered Massage Therapist has undergone a two to three year program to study the anatomy, physiology and pathology of the body. We have studied the techniques and treatment, as well as the indications and contraindications of massage therapy. As students, we log over 2200 hours of hands on work. Once our schooling is complete, we are required to be registered within the province of Ontario. This is a two-part process that includes a written exam and an oral practical exam at the Princess Margaret Hospital in Toronto. As a Registered Massage Therapist we are to maintain our registration by complying with codes, standards and ethics outlined by the College of Massage Therapist of Ontario (CMTO).

Related Links and Resources

Code of Ethics

Charter on Professionalism

Massage Therapy Competency Standards

Standards of Practice

Massage Therapy Act, 1991

Now that you have an idea of the education we receive and the standards we follow, let's get to the comfort portion of the treatment.

Once we have looked over your complete health history and have had a chance to speak with you, a Registered Massage Therapist can suggest what type of treatment we think would be best for you. That being said, you are the client and are in complete control of your treatment. If you are not comfortable with the technique used or the pressure administered, it is always your right to have that stopped or adjusted. As Registered Massage Therapists, we have the knowledge to explain why we need to use certain techniques and pressure, but as a client you should never be uncomfortable or in pain on the table. Sometimes there is a little discomfort due to an injury you have sustained, and we can treat your injury within your pain tolerance. At no point should you be uncomfortable past your pain tolerance. If at any point we determine that the treatment you need is out of our scope of practice, we will refer you to someone who can address your specific needs. Your wellbeing is our best interest.

Once you have built a professional relationship with your Registered Massage Therapist, you will see that we are here to ease your pain, treat your conditions and enjoy a good chat from time to time! Let’s work together to build a professional relationship to ensure you receive safe, knowledgeable, comfortable and effective treatments to relieve your body of its aches and pains. Here at Wellness for the Body you are in good hands!


Please call us at 905.465.4595 for more information and to book your appointment.

For pricing information please click here.



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