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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

8 Exercises for Plantar Fasciitis! By @colunasemdor_ Plantar fasciitis is an inflammation of the fascia, the fibrous tissue that covers the muscles and bones in the sole of the foot. Since it causes acute pain, many people wonder if they can do exercises for plantar fasciitis. Watch the video, do the 8 proposed exercises, and then let me know how you felt👇👇👇 10/23/2024

8 Exercises for Plantar Fasciitis! By @colunasemdor_ Plantar fasciitis is an inflammation of the fascia, the fibrous tissue that covers the muscles and bones in the sole of the foot. Since it causes acute pain, many people wonder if they can do exercises for plantar fasciitis. Watch the video, do the 8 proposed exercises, and then let me know how you felt👇👇👇

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

Don’t let a stumble turn into a fall! Try these 3 Simple Moves to Help You Stay on Your Feet! These 3 exercises can help you stay on your feet if you ever lose balance. Each one targets muscles and movements that are crucial for quick recovery. 1️⃣ Side Lunges (30 seconds x 2 sets): Why it helps: Strengthens your legs and improves lateral stability, which is key when you need to catch yourself from an unexpected slip. How to do it: Stand tall, take a big step to the side, bend your knee, and push your hips back as you lower into a lunge. Push off the ground with your foot to return to standing. Repeat on the other side. 2️⃣ Split Stance Balance Reach (30 seconds on each side x 2 sets): Why it helps: This move enhances your balance and strengthens your core, helping you regain control when you feel off-center. How to do it: Start in a split stance (one foot forward, one foot back). Slowly reach your arms forward while bending your knees slightly, then return to the start position. Switch your foot position halfway through. 3️⃣ Single-Leg Supported Stand with Reach (30 seconds on each foot x 2 sets): Why it helps: Improves your ability to stay steady on one leg, which is crucial when you need to quickly regain your balance. How to do it: Stand on one leg and slowly reach your opposite hand toward the floor in front of you. Return to standing and switch sides. Use a chair for support until you master this exercise. #ActiveAging #FallPrevention #BalanceTraining #SeniorFitness #MobilityMatters #StrongerEveryday #ExerciseForLife #mobility #StayBalanced #WorkoutAtHome #SafetyFirst #OlderAdults #AgingWell #GetStrongStaySafe #stayactive #seniorstrength #Balance #Balanceexercises #exerciseforseniors #athomeworkouts 09/05/2024

Don’t let a stumble turn into a fall! Try these 3 Simple Moves to Help You Stay on Your Feet! These 3 exercises can help you stay on your feet if you ever lose balance. Each one targets muscles and movements that are crucial for quick recovery. 1️⃣ Side Lunges (30 seconds x 2 sets): Why it helps: Strengthens your legs and improves lateral stability, which is key when you need to catch yourself from an unexpected slip. How to do it: Stand tall, take a big step to the side, bend your knee, and push your hips back as you lower into a lunge. Push off the ground with your foot to return to standing. Repeat on the other side. 2️⃣ Split Stance Balance Reach (30 seconds on each side x 2 sets): Why it helps: This move enhances your balance and strengthens your core, helping you regain control when you feel off-center. How to do it: Start in a split stance (one foot forward, one foot back). Slowly reach your arms forward while bending your knees slightly, then return to the start position. Switch your foot position halfway through. 3️⃣ Single-Leg Supported Stand with Reach (30 seconds on each foot x 2 sets): Why it helps: Improves your ability to stay steady on one leg, which is crucial when you need to quickly regain your balance. How to do it: Stand on one leg and slowly reach your opposite hand toward the floor in front of you. Return to standing and switch sides. Use a chair for support until you master this exercise. #ActiveAging #FallPrevention #BalanceTraining #SeniorFitness #MobilityMatters #StrongerEveryday #ExerciseForLife #mobility #StayBalanced #WorkoutAtHome #SafetyFirst #OlderAdults #AgingWell #GetStrongStaySafe #stayactive #seniorstrength #Balance #Balanceexercises #exerciseforseniors #athomeworkouts

Stop doing this rotator cuff move ‼️ Are you doing this move to work your rotator cuff? Well, I’m here to tell you this is an absolute garbage move. Let me show you something much better. So that move we were just doing is internal rotation. Most of us are really good at internal rotation because we sit at computers all day or do similar work. What we need to work on to improve the rotator cuff is external rotation. So, here’s what I want you to do. Take that same band, wrap it around your fingers, pull your shoulder blades together, and tighten your core. Now, externally rotate down here. Hold for 5 seconds. Do 3 reps in this range. Move up here, externally rotate, hold for 5 seconds, and do 3 reps. Finally, come up here, externally rotate, hold for 5 seconds, and do 3 reps. Rest until you’re fatigued. This is what’s actually going to work your rotator cuff, improve your posture, alleviate pain, and most importantly, help you get better, not older. 🤷🏻‍♂️ Questions? Leave them below and I will answer them! 🎙️ My podcast called ‘The GBNO Show’ is now streaming on all major platforms! @thegbnoshow #rotatorcuff #rotatorcuffrehab #shoulder #shoulders #shoulderworkout #shoulderpain #shoulderday #warmup #exercise #mobility #banded 08/20/2024

Stop doing this rotator cuff move ‼️ Are you doing this move to work your rotator cuff? Well, I’m here to tell you this is an absolute garbage move. Let me show you something much better. So that move we were just doing is internal rotation. Most of us are really good at internal rotation because we sit at computers all day or do similar work. What we need to work on to improve the rotator cuff is external rotation. So, here’s what I want you to do. Take that same band, wrap it around your fingers, pull your shoulder blades together, and tighten your core. Now, externally rotate down here. Hold for 5 seconds. Do 3 reps in this range. Move up here, externally rotate, hold for 5 seconds, and do 3 reps. Finally, come up here, externally rotate, hold for 5 seconds, and do 3 reps. Rest until you’re fatigued. This is what’s actually going to work your rotator cuff, improve your posture, alleviate pain, and most importantly, help you get better, not older. 🤷🏻‍♂️ Questions? Leave them below and I will answer them! 🎙️ My podcast called ‘The GBNO Show’ is now streaming on all major platforms! @thegbnoshow #rotatorcuff #rotatorcuffrehab #shoulder #shoulders #shoulderworkout #shoulderpain #shoulderday #warmup #exercise #mobility #banded

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Massage Therapists

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3811 Windermere Road
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