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Lisa Lindsay Massage Therapist

Lisa Lindsay Massage Therapist

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Offering Registered Massage Therapy Services for 30+ years. Relaxation, treatment of injuries

Preparing for Joint Surgery 06/12/2025

Preparing for Joint Surgery Wed, June 25 | 6 p.m. ET

Weak hips = poor performance, bad posture, and higher injury risk. And most people have no idea. Your hips are the engine of your movement — but if they’re weak or unstable, your knees, lower back, and even shoulders pay the price. These 4 hip-strengthening exercises are designed to: ✅ Activate your deep stabilizers (glute med, piriformis, psoas) ✅ Improve force transfer through the kinetic chain ✅ Build strength in functional positions — not just isolated flexion 🧠 Backed by biomechanics & neuroscience: Stronger hips = better coordination, more power, and injury prevention across sports and life. Train smart. Move with purpose. Performance starts at the hips. 📌 Save this | 📤 Share with a teammate | 💬 DM “HIPS” for the full protocol Portuguese version Quadris fracos = baixa performance, má postura e mais risco de lesão. E a maioria nem percebe. O quadril é o motor do seu corpo — mas se ele estiver fraco ou instável, quem sofre são os joelhos, a lombar e até os ombros. Esses 4 exercícios vão: ✅ Ativar estabilizadores profundos (glúteo médio, piriforme, psoas) ✅ Melhorar a transferência de força no corpo todo ✅ Fortalecer em posições funcionais — não só no plano reto 🧠 Comprovado pela ciência: Quadris fortes = mais potência, mais controle e menos lesões nos esportes e na vida. Treine com inteligência. A performance começa no quadril. 📌 Salve este post | 📤 Envie pra alguém | 💬 DM “QUADRIL” pra receber o protocolo completo 06/04/2025

Weak hips = poor performance, bad posture, and higher injury risk. And most people have no idea. Your hips are the engine of your movement — but if they’re weak or unstable, your knees, lower back, and even shoulders pay the price. These 4 hip-strengthening exercises are designed to: ✅ Activate your deep stabilizers (glute med, piriformis, psoas) ✅ Improve force transfer through the kinetic chain ✅ Build strength in functional positions — not just isolated flexion 🧠 Backed by biomechanics & neuroscience: Stronger hips = better coordination, more power, and injury prevention across sports and life. Train smart. Move with purpose. Performance starts at the hips. 📌 Save this | 📤 Share with a teammate | 💬 DM “HIPS” for the full protocol Portuguese version Quadris fracos = baixa performance, má postura e mais risco de lesão. E a maioria nem percebe. O quadril é o motor do seu corpo — mas se ele estiver fraco ou instável, quem sofre são os joelhos, a lombar e até os ombros. Esses 4 exercícios vão: ✅ Ativar estabilizadores profundos (glúteo médio, piriforme, psoas) ✅ Melhorar a transferência de força no corpo todo ✅ Fortalecer em posições funcionais — não só no plano reto 🧠 Comprovado pela ciência: Quadris fortes = mais potência, mais controle e menos lesões nos esportes e na vida. Treine com inteligência. A performance começa no quadril. 📌 Salve este post | 📤 Envie pra alguém | 💬 DM “QUADRIL” pra receber o protocolo completo

Plopping into chairs might seem harmless… But over time, it weakens the very muscles that keep you steady, strong and safe from falls. Here’s a simple switch that turns sitting into strength training: ✅ Slow Sit Drill: 5 reps, 2x a day. Lower into your chair over 5 seconds. Feel your legs doing the work—not gravity. Placing a pillow on the chair does two things in this context: 👉 Decreases Your Margin for Error (Adds Challenge) When you lower slowly to sit, the pillow raises the seat height slightly, meaning your muscles don’t get to fully relax when you land. It forces you to control your descent more precisely, activating the quads, glutes and core longer. 👉 Adds an Unstable Surface (Engages More Muscles) A soft pillow introduces a slight instability, which makes your body recruit more stabilizing muscles to stay balanced as you sit. This improves proprioception (body awareness), helping with everyday balance and coordination. 💪 Improves leg and core strength. 💪 Trains better control for everyday movements. 💪 No extra time or equipment needed—just your chair! You’re already sitting… now use it to strengthen your legs, too. #SeniorLegStrength #StopThePlop #SitToStandStrength #PreventFallsOver60 #HomeExerciseForSeniors 06/04/2025

Plopping into chairs might seem harmless… But over time, it weakens the very muscles that keep you steady, strong and safe from falls. Here’s a simple switch that turns sitting into strength training: ✅ Slow Sit Drill: 5 reps, 2x a day. Lower into your chair over 5 seconds. Feel your legs doing the work—not gravity. Placing a pillow on the chair does two things in this context: 👉 Decreases Your Margin for Error (Adds Challenge) When you lower slowly to sit, the pillow raises the seat height slightly, meaning your muscles don’t get to fully relax when you land. It forces you to control your descent more precisely, activating the quads, glutes and core longer. 👉 Adds an Unstable Surface (Engages More Muscles) A soft pillow introduces a slight instability, which makes your body recruit more stabilizing muscles to stay balanced as you sit. This improves proprioception (body awareness), helping with everyday balance and coordination. 💪 Improves leg and core strength. 💪 Trains better control for everyday movements. 💪 No extra time or equipment needed—just your chair! You’re already sitting… now use it to strengthen your legs, too. #SeniorLegStrength #StopThePlop #SitToStandStrength #PreventFallsOver60 #HomeExerciseForSeniors

Simple Daily Hip Mobility #hippain #hipmobility #mobilitytraining 04/18/2025

Simple Daily Hip Mobility #hippain #hipmobility #mobilitytraining

As we age, we tend to fall in with gravity, and the spine actually degenerates into a forward position. One of the best things you can do for that is go into any doorway, put your hands straight up overhead, walk through the doorway, squeeze your butt, push your hands up, and push your armpits through the doorway. That is creating thoracic extension. Now, what we’re going to do is take your right hand and lift it off, then take your left hand and lift it off. I want you to do 20 reps just like that. That is going to contract the muscles around your shoulder blades, and that’s going to train your body to stay in a more upright position. Try doing that move a couple of times throughout the day, especially after you’ve been sitting at a desk. That’s going to straighten up your posture, prevent you from getting all bent over, help you with your pain, and most importantly, get you better—not older. #posture #posturefix #posturecorrection 04/15/2025

Add a bit more to the doorway stretch for better posture.

As we age, we tend to fall in with gravity, and the spine actually degenerates into a forward position. One of the best things you can do for that is go into any doorway, put your hands straight up overhead, walk through the doorway, squeeze your butt, push your hands up, and push your armpits through the doorway. That is creating thoracic extension. Now, what we’re going to do is take your right hand and lift it off, then take your left hand and lift it off. I want you to do 20 reps just like that. That is going to contract the muscles around your shoulder blades, and that’s going to train your body to stay in a more upright position. Try doing that move a couple of times throughout the day, especially after you’ve been sitting at a desk. That’s going to straighten up your posture, prevent you from getting all bent over, help you with your pain, and most importantly, get you better—not older. #posture #posturefix #posturecorrection

02/05/2025
Who said knitting was not an exercise? 🤔 Here are some stretching movements you can try whenever you feel your hands and wrists need a break 😌 Oh, it applies to crocheters too! Spread the word everyone!! 🤸‍♀️🤸🤸‍♂️ #behealthy 10/26/2024

Who said knitting was not an exercise? 🤔 Here are some stretching movements you can try whenever you feel your hands and wrists need a break 😌 Oh, it applies to crocheters too! Spread the word everyone!! 🤸‍♀️🤸🤸‍♂️ #behealthy

Strengthen your hips, reduce knee pain and improve balance—all with hip slider circles! This standing exercise activates hip stabilizers, essential for maintaining alignment and reducing strain on the knees. Using a towel helps your foot glide smoothly, making the movement more effective and easier on the joints. How to Perform Hip Slider Circles with a Towel: 1️⃣ Start Position: Stand with feet hip-width apart, placing one foot on a small towel on the floor. 2️⃣ Movement: Press lightly on the towel and slide your foot in controlled circles. 3️⃣ Direction: Complete 10 circles clockwise, then 10 counterclockwise. 4️⃣ Reps & Sets: Perform 3 sets of 10 reps per leg. This exercise not only strengthens your hips and knees but also challenges your balance, helping you stay steady on your feet. Stronger hips mean better mobility, less knee pain and improved coordination for safer movement every day. #HipStrength #BalanceTraining #KneePainRelief #HealthyAging #ActiveSeniors #JointHealth #StrongHipsStrongKnees #PainFreeMovement #StayActive #SimpleWorkouts #FitnessOver60 #AgingGracefully #HipStability #PreventInjuries #StrengthTrainingForSeniors #MobilityAndBalance #DailyExerciseRoutine#hipstability #kneepain #kneepainexercises 10/23/2024

Strengthen your hips, reduce knee pain and improve balance—all with hip slider circles! This standing exercise activates hip stabilizers, essential for maintaining alignment and reducing strain on the knees. Using a towel helps your foot glide smoothly, making the movement more effective and easier on the joints. How to Perform Hip Slider Circles with a Towel: 1️⃣ Start Position: Stand with feet hip-width apart, placing one foot on a small towel on the floor. 2️⃣ Movement: Press lightly on the towel and slide your foot in controlled circles. 3️⃣ Direction: Complete 10 circles clockwise, then 10 counterclockwise. 4️⃣ Reps & Sets: Perform 3 sets of 10 reps per leg. This exercise not only strengthens your hips and knees but also challenges your balance, helping you stay steady on your feet. Stronger hips mean better mobility, less knee pain and improved coordination for safer movement every day. #HipStrength #BalanceTraining #KneePainRelief #HealthyAging #ActiveSeniors #JointHealth #StrongHipsStrongKnees #PainFreeMovement #StayActive #SimpleWorkouts #FitnessOver60 #AgingGracefully #HipStability #PreventInjuries #StrengthTrainingForSeniors #MobilityAndBalance #DailyExerciseRoutine#hipstability #kneepain #kneepainexercises

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Massage Therapists

Telephone

+12899695220

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Address


3811 Windermere Road
Niagara Falls, ON
L2J2Y4

Opening Hours

Monday 9am - 6pm
Tuesday 9am - 6pm
Wednesday 9am - 6pm
Thursday 9am - 6pm
Friday 9am - 6pm
Saturday 9am - 6pm

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