Mobility Made Easy
If you’re struggling with tight hips, hamstring stiffness, or lower back pain, you’re not alone. At Highlands Wellness in Kanata, our patients often come to us for help with back pain, neck pain, and overall tension caused by poor posture, long hours at a desk, or everyday stress. We specialize in chiropractic care and registered massage therapy to address the root causes of discomfort and help you feel your best.
The good news? You don’t need fancy equipment or hours in the gym to start feeling better. This simple lower body mobility and strength routine is designed to relieve common tension points while improving posture and building strength. It works well on its own, and it’s even more effective when combined with hands-on care like chiropractic adjustments or therapeutic massage.
What You’ll Need:
A tune up ball (or lacrosse ball)
A short loop band
A long resistance band
This quick and effective session targets the lats, glutes, and postural muscles—all key areas that influence how your back and hips feel every day.
Why It Works:
This routine is about more than temporary relief. By restoring movement, building strength, and improving posture, you can create lasting improvements in how your body functions. Using a double progression approach in strength training, we gradually increase reps and resistance so your muscles and joints can tolerate more load without pain. This is especially important for anyone dealing with chronic back pain, neck pain, or sciatica.
At our Kanata chiropractic clinic, we often pair this type of movement work with manual therapy, including joint mobilization, soft tissue release, and acupuncture. For patients also working with a registered massage therapist, these at-home exercises complement treatment and reinforce results.
Who Can Benefit:
✅ Desk workers experiencing hip or lower back pain
✅ Anyone recovering from sciatica or shoulder tension
✅ People looking to improve posture and reduce stiffness
✅ Patients who’ve recently had a chiropractic or registered massage therapy session
✅ Active adults wanting to train smarter and prevent injury
By combining targeted mobility exercises with professional care from a Kanata chiropractor or registered massage therapist, you can reduce pain, improve function, and feel stronger day to day.
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Next Steps: Combine Care with Strength
At Highlands Wellness in Kanata, we’re big believers in treating the root cause of your pain, not just the symptoms. That means combining the best of chiropractic care, acupuncture, massage therapy, and smart strength training techniques to get you back to what you love doing, pain-free and moving well.
If you're not sure where to start, come in for a movement assessment. We'll figure out what your body needs, and create a plan that works for you—whether that’s pain relief, performance, or prevention.
Located in Kanata and proudly serving the surrounding area. Book with our chiropractor or massage therapist today and start feeling better.
