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Every athlete fears the common “pop” associated with ACL injury. Anterior cruciate ligament (ACL) is one of the most important ligaments supporting your knee. ACL injury is commonly observed in sports that include sudden jumping, change in direction, or landing, such as basketball, football, and soccer. 

According to the Canadian Academy of Sport and Exercise Medicine (CASEM), a quarter of a million ACL injuries occur every year in Canada. The good news is, with adequate prevention methods, this injury can be mitigated. 

Let’s have a look at ACL injury some ways to prevent it.

What is ACL injury?

Your knee is supported by four rope like structures, also known as ligaments. These ligaments provide stability and strength to the knee joint. ACL is responsible for rotation of the knee and forward movement of the shin bone. 

Injury of this ligament is often associated with buckling of knee, a distinct pop, swelling and pain, and inability to stand on the affected leg.

The Best Ways to Prevent ACL Injuries

Although ACL tear can happen anytime and to anyone, certain precautions will help to prevent it. Some techniques to prevent ACL injuries include:

Nourish Your Ligament

Adequate hydration and nutrition will keep your ligaments strong and healthy. Include colourful vegetables and fruits in your diet, as well as nuts, lean protein, and legumes. This will help to provide adequate calcium and proteins required to sustain any form of injury. 

Strengthening Exercises

Hamstrings, a group of muscles in the upper part of your leg, play an important role in ACL injuries. Strengthening exercises, such as stability ball hamstring curls, squats and lunges, and deadlifts are some great options to make your hamstrings sturdy. 

Lower the Impact

Individuals with a history of knee injury or older adults are at an increased risk of ACL tear. Training exercises, such as pool training, helps to lower the impact of movement on your knee. 

Practice Safe Landing Techniques

Improper landing technique is the commonest cause of ACL tear. A good landing technique involves:

  • Bending the knees
  • Landing on both feet
  • Keeping knees at shoulder distance when you land

Focus on Improving Balance

ACL injuries are often associated with a sudden change of direction or faulty landing techniques. Improving balance can prevent abnormal pivots and twists responsible for ACL tear. Improved balance can also improve your reaction time and resilience.

Wear Proper Footwear

Ill-fitting footwear can alter your balance and increase the risk of twists and movements that can cause ACL tear. Wear a proper fitting pair of shoes to prevent any risk of injury.

Consult a Physiotherapist

A physiotherapist will help you to understand any musculoskeletal vulnerabilities. You may be recommended some exercises to improve the strength of those weak parts. They can also help you understand if the range of movement of your joint is normal or any underlying disorder is hampering it. In case the joints are not moving properly, you may be advised therapies and exercise to improve them, which will help to prevent injuries. 

Of note, consult a doctor immediately in case of an ACL tear. Anterior cruciate ligament injury treatment includes surgery and physiotherapy. 

Know more about ACL injury treatment options in Ottawa.


Guess what? Health is a full-time job, and it’s linked to happiness and productivity. Unfortunately, due to our busy schedules, health is not able to make up as a priority. Nowadays, there are loads of stresses that we have to carry on our minds. There are things, which add up to the imbalance of the energy inside the body. That’s where acupuncture therapy comes to play.

Acupuncture therapy is a type of treatment where experts use a set of thin needles to pierce the skin at specific acupuncture points.

Who needs acupuncture therapy?

The goal of any acupuncture therapy is to restore the balance of energy flow inside the body and reduce pain and inflammation. Based on that, there are numerous fields in physiotherapy where acupuncture therapy finds usage.

People with conditions for emotional disorders (anxiety, depression) to digestive complaints (nausea, vomiting, and irritable bowel syndrome) can find permanent relief.

Besides, if you are someone with some chronic diseases like arthritis or neurological issues like migraines, acupuncture therapy could help you get rid of the pain syndromes.

What are the health benefits of acupuncture?

Some of the prominent health benefits of acupuncture are:

    1. Reduction of stress
    2. Lessening of Back Pain, Neck Tension and alleviation of Joint Pain in the Hands and Arms 
    3. Relief from Headaches
    4. Reduced Eye Strain
    5. Enhanced Mental Clarity and Increased Energy
    6. Allergy Relief
    7. Improved Immune System and Reduced Sick Days
    8. Reduced Cigarette Craving 
    9. Fewer Injuries on the Body Due to Repetitive Strain

The science behind acupuncture that makes it a boon to your health

There are almost 365 accessible acupuncture points, and experts insert the needle according to the situation requirements.

There have been studies that prove that during acupuncture therapy, our brains start releasing some chemicals, such as endorphins. These are the natural painkillers. Acupuncture also has an anti-inflammatory effect to reduce pain and inflammation.

What is the therapy procedure?

Choosing the needle

The designs of the needle as such that they could penetrate inside the muscles only, ignoring the arteries and veins. The structure of the needle is like the shape of a pine pointer type.

After the penetration to the desired depth through the muscles, an electronic pulse device stimulates the movement to stay for some time. 

Checking the medical History

Typically, if this is the first time you are doing acupuncture, make sure you have the medical history with you for a detailed study.

The treatment phase

To begin with, initially, the acupuncturist starts the session by searching convenient acupuncture points to press the needle inside. The process is similar to the search for correct veins.

The needles typically stay on the acupuncture point for half an hour. The duration, again, depends on the patient’s condition. It may be made to remain longer for active conditions.

The treatment session also includes providing massage with herbal medicines. 

After a few sessions, the acupuncturist will reassess the situation to prescribe for future actions. 

The number of sessions depends on various modalities in acupuncture therapy.

Acute symptoms may need only two or three sessions, whereas chronic issues may demand ten weeks or many sessions.

Tracking of the results

Experts track the result through the energy flow status and whole-body interaction to diagnose all physical diseases. 

One big advantage is that it’s a painless process. However, there might be a feeling of heaviness in the muscles. 


Acupuncture therapy is certainly the best choice for stroke rehabilitation, headache, menstrual cramps, joint conditions, low back pain, and asthma. If you are someone in need of acupuncture therapy, we have the best acupuncturists working with us to help get the full health benefits.


Therapeutic massage is one of the kinds of healing and relaxation techniques. The holistic health care involves tweaking various tissues and muscles with techniques like pressure, rubbing, stroking.

What is a massage?

We use various types of massage techniques that focus on various parts of the body. 

During a massage regime, a registered massage therapist applies gentle or considerable pressure to the muscles and joints of the body. 

As a result, this holistic health care therapy puts intense pressure on the myofascial connective tissue restrictions to eliminate pain and restore the motion.   

Why do you need massage therapy?

From rehabilitation to relaxation, there are many reasons why people prefer it. Some of the main pointers are:

  • Relieve lower back pain
  • Reduce muscle tension
  • Boost your immunity
  • Stability in adults
  • Reduce depression and increase quality life.

Holistic health care is the same for all types. In this therapy session, a registered massage therapist finds a tender and painful spot and applies pressure to relieve this pain. 

Main Benefits of Massages

Here are some of the benefits of therapeutic massage:

  • Fatigue
  • Back pain and stiffness
  • Osteoarthritis 
  • Post-operative recovery 
  • Carpal tunnel syndrome relief
  • Fibromyalgia
  • Immune system function
  • Less headache
  • Blood pressure
  • Alcohol withdrawal symptoms

Major Types of Massages

Today, there are more than 80 types of massage therapy styles for a myofascial release

Myofascial Release Therapy

Among all the massage therapies, myofascial release is the most basic one. During the therapeutic massage tenure, a registered massage therapist breaks down the tight fascia. Fascia is the fibrous layer of connective tissue above the muscle and under the skin, which makes the body move and holds different positions.

Active Release Therapy (ART)

ART is mainly for athletes who want a quick recovery after a full-fledged therapeutic massage. It treats minor soft tissue disorders within various parts of the body. 

  • Muscles
  • Ligaments
  • Tendons
  • Fascia
  • Nerves

The holistic health care approach release built-up scar tissue within the deep muscle. Muscle scar tissue built up occurs during long bouts of exercise, also carrying on usual activities like walking, grocery shopping, cooking.

Medical Massage

Otherwise known as decongestive therapy, the medical massage helps with breast cancer; pain alleviation; and palliative care. Apart from that, this type of massage therapy helps to treat initial trauma healing. The typical method focuses on surrounding pain and not the issue itself.

Trigger Point Therapy

Often called as pressure point therapy, this therapeutic massage deactivates trigger points anywhere along the body that may cause mild or severe pain. One of the differences, among all types of massage therapies, trigger point delves deep into the fascial layer to release tension at the neuromuscular junction (NMJ).


Also known as, zone therapy, this nontraditional method of massage therapy uses the body’s natural reflexes to get the trigger points. 

To get the trigger point, the registered massage therapist breaks down the body in ten different zones: five on the left and five on the right. 

After putting pressure, the nerve signal travels from the feet through the body to alleviate muscle tension and pain.

Which Massage Styles Are Best?

The massage styles vary from long, smooth strokes to short, percussive strokes. 

To get results, the registered massage therapists, usually, use oils and lotions; but sometimes they use bare hands.

However, before deciding on the best massage styles, you need to make sure why you need massage therapy.

There are various reasons:

  • Relaxation and stress control
  • Symptom relief 
  • Help with a certain health condition


If you are thinking to book a therapeutic massage session, we would be happy to help you out. We will have your customized plan, based on age, and the goals. Get in touch soon.


Do you suffer from that lingering injury resulting in high pain?  Shockwave therapy finds a place in a number of scientific studies for the treatment of such chronic conditions.

 According to facts, shock therapy for pain is a non-invasive treatment. The therapy creates a series of low energy acoustic wave pulsations. The wave pulsations, being splashed directly over the injury, start the healing process quick. 

What are the conditions that require shock wave therapy?

The chronic pain that lasts for more than six weeks is a serious one. You need to make sure you consult an expert. These could be due to sports, overuse, or repetitive strain.

 Extracorporeal shock wave therapy treats the following part of the body showing the following symptoms:

  • Feet – Heel spurs, plantar fasciitis, Achilles tendonitis
  • Elbow – Tennis and golfers elbow
  • Shoulder – Calcific tendinosis of rotator cuff muscles
  • Knee – Patellar tendonitis
  • Hip – Bursitis
  • Lower leg – Shin splints
  • Upper leg – Iliotibial band friction syndrome
  • Back pain – Lumbar and cervical spine regions and chronic muscular pain

 The advantage is that you do not need painkillers. The shock therapy for pain triggers the body’s natural healing power. As per records, many people were of positive opinion and have shown improved, the ability after initial treatment. 

What are the benefits of shock wave therapy?

In our shockwave therapy service center in Ottawa, we have experts who do a great job. Some of the benefits that the client’s report are:

  • Shock therapy for pain has a reasonable cost
  • Shockwave Therapy shows a quick result for chronic pain. The areas are shoulders, backs, heels, knees, or elbows.
  • The best part is there is no requirement of anesthesia.
  • Main fields of application: orthopedics, rehabilitation, and sport medicine
  • It can have a positive effect on acute pain 

How does shockwave therapy work?

The origin of the technology states that sound waves could break down the kidney and gallstones. It is all about the maneuver of energy. The shockwave therapy brings high energy to painful spots. The spots could be connective tissues and chronic conditions.  The extracorporeal shock wave therapy holds good for connective tissues such as ligaments and tendons.

The science involves the fluctuation of the pressure that affects the area. The kinetic energy of the compressed air transmits at a high intensity and focus to the tissue. In return, this improves tissue repair with cell growth.

As an effective physiotherapy solution, Shockwave therapy could treat acute, sub-acute conditions as well.


First thing first, our physiotherapists will take an assessment on your first visit. We confirm if you are the right candidate for extracorporeal shock wave therapy. 

Apart from that, the experts will ensure you know about your condition. The facts make it easy for you to match the Shockwave Therapy treatment.

 The therapy involves- modification, specific exercises, assessing any other related issues. The issue may involve rectifying the body posture, improve the weakness of the muscle groups.

At the shockwave therapy service in Ottawa, we conduct the shockwave therapy once a week for 3-6 weeks, depending on results. 

In fact, we adjust the intensity to make it comfortable for you. Let us speak details over a visit to our shock wave therapy center in Ottawa.


Therapeutic nutrition is the clinical use of some nutrients.  A therapeutic diet is a tweak in a regular diet.

To fuel the body the best way, make your food the medicine. But, does the word “diet” make you think of an unpleasant weight-loss regimen? That is the type when they ask you to deny food for weight-loss. 

By contrast, a nutritional therapist tweaks the diet for nutrients. They also look for texture and food allergies, or food intolerance.

What are the various therapeutic diets?

The nutrition diets are: 

Gluten-free diet

This form of diet excludes protein content. Nutritional therapists advise stopgap for wheat and some other grains. You could eat green veggies and gluten-free grains like quinoa.

Clear liquid diets

Nutritional therapists suggest it before surgeries and medical procedures. The diet acts as a short term remedy for gastric distress and body cleansing.  

The diet includes various forms of liquid excluding alcohol and soda drinks.

Diabetic (calorie-controlled) diet

A 1500-calorie diabetic diet means eating no more than 1800 calories of food each day. Often, a nutritional therapist endorses this diet when you want to control sugar. The calorie count depends on the metabolic rate of the body. 

Low-fat diet

According to the therapeutic nutrition diet, eating low-fat foods helps to lose weight. The idea is your body stores extra calories as fat. But, the body uses good fats to build it up, so it’s good to opt for trans fat-free, and low-fat foods.

High fiber diet

A high fiber diet is fit for the cure of irritable bowel movements. Nutritional therapists suggest the diet to increase good bacteria in the gut. 

What is the importance of diet and nutrition therapy?

The grace of a perfect diet helps controlling lifestyle diseases. A therapeutic nutrition edit tames diseases like diabetes, cardiovascular diseases, and obesity.

Therapeutic nutrition raises the therapeutic effects of particular foods for specific health conditions.

You get preventive care for the developing disease. If you suffer from some disease, it helps prevent the progression.

What are the benefits of nutritional therapy?

The benefits of therapeutic nutrition go beyond weight:

    • The cut of risk of some functional diseases. These are heart disease, diabetes, stroke, some cancers, and osteoporosis
    • Ease of High blood pressure
    • Low high cholesterol
    • Improve your well-being
    • Increase your energy level
    • Increase immunity
    • Balance of hormones
    • Improve in the digestive system
    • Stress reduction

How do nutritional therapists work?

A nutritional therapist work with various clients. They create an apt therapeutic nutrition diet. Further, they provide advice on disease control and prevention.

Good therapeutic nutrition gives proper nutrients, vitamins, and minerals it the body. For that, a nutritional therapist plans your meals and snacks. They include nutrient-dense foods that are low in calories.

Here are the eating tips well with a therapeutic nutrition diet:

  • Eat plenty of fruit and vegetables
  • Eat a bunch of whole grains
  • Choose lean meats
  • Choose low fat or fat-free milk


We have a team of nutritional therapists who takes several cases separately. We know every person has a unique physiological make-up and therapeutic nutrition need. 

The case study covers past and current health concerns, lifestyle, and family health. The result helps us give you the diet and nutrition therapy plan. Let us discuss the details on the spot.


Balance issues can make you feel dizzy. You might be standing but you will feel like the room’s spinning. You might feel that you’ll fall. Various systems and organs like eyes, ears, motors and touch sensors send series of sensors. Balance issues occur when there’s a problem with the signals sent by the ear to the brain. The vestibular systems lay a major role in controlling our senses of balance and spatial awareness.

A person suffering from this condition may feel confused or disoriented. This may make them lose a sense of where they are. There are certain symptoms which will help us identify this issue. They are:

  • Blurry vision
  • Lightheadedness
  • Dizziness
  • Feeling faint
  • Nausea
  • Difficulty in walking

Loss of balance can occur due to various reasons. Certain conditions can make the patient lose his sense of spatial orientation and make him feel disoriented. Some of them are:

  • Inner ear problems
  • Ear infection
  • Effect of a certain medication
  • Age
  • Low blood pressure

Apart from the above-mentioned reasons, there are certain conditions as a result of which one might face balancing issues.


It is the infection or inflammation of the inner ear known as the labyrinth. The labyrinth helps people stay balanced. Dizziness and loss of balance develop as a result of Labyrinthitis. People may also dizzy nauseated.

Meniere’s disease

It affects the inner ear and results in the disruption of signals being sent to the brain. Fluid builds up in the labyrinth which in turn affects the patient’s ability to hear and balance.


Vertigo causes dizziness when you move your head. It is usually seen when one turns to look behind or looks up to reach an item positioned above their head.

Diagnosis and Treatment

Visiting an otolaryngologist could help us deal with this condition easily. For the physician to examine and understand the condition thoroughly we might have to undergo a blood test, hearing and eye movement test, specialized tests that measure brain activity and a few balancing and posture assessments.

Treatment depends on the larger problem that the patient is facing. Balance issues develop as a side effect of major issues. If a certain type of medication causes a balance issue, the doctor may have to reduce the dosage or look for any alternative medication. The physician may prescribe a set of activities that can be done at home or under the guidance of a therapist.

Prime Physio Plus has a group of well-trained therapists who keep their patients at most ease. The comfort and well-being of their patients are at the center of their aim.



Vestibular Rehabilitation is a specialized therapy provided by vestibular therapists to treat dizziness, balance problems and other related issues. It is an exercise-based program used to treat both primary and secondary problems. People with vestibular issues often experience problems like vertigo, imbalance, dizziness. The vestibular disorder often has an impact on the performance of day to day activities and affects the overall quality of life. Depression and anxiety are often seen as an emotional impact of the disease.

The vestibular system is a sensory system consisting of various tracts and canals but the main components of these systems are present in the inner ear. The vestibular system is responsible for providing information to our brain for movement and spatial orientation. Information regarding maintaining balance is received by three peripheral sources: the eyes, ears, muscles and joints. It is also involved in motor functions like balancing, maintain posture and body movements.

Often these patients resort to a stationery lifestyle to avoid pain, discomfort and injury due to dizziness. The chances of complete recovery and restoration of functions after vestibular system damage are very little. The condition is improved only by compensation. Compensation meaning, the brain tries to increase the efficiency of working of the other systems to cope up with loss/ reduction of vestibular functions. Sometimes compensation does not happen on its own. It requires external support, this is where Vestibular rehabilitation comes into the picture.

Rehabilitation can help treat:

  • Neck pain or stiffness
  • Imbalance and difficulty in walking independently
  • Vertigo
  • Headache
  • Dizziness

Rehabilitation uses a customized way of dealing with each patient’s problems. The vestibular rehabilitation exercises are designed and allotted after thoroughly understanding the patient’s status. Hence, every patient has to undergo a comprehensive test and depending on their problem, they can be into one of the three types of vestibular therapy.

  1. Habituation, as an exercise is prescribed to the ones who experience dizziness because of motion or visual stimulus. It is used for patients who complain of dizziness when they move around, bend or lift their head or make quick head movements. It is used to reduce dizziness by exposing them to similar situations again and again until they get habituated to it.
  2. The gaze stabilization technique is used for people who complain of not being able to see clearly because things around them jump or appear to be moving. This method is used to control eye movements during head movement.
  3. Balance training exercises are introduced to the patients to help them carry out their day to day activities. These are done to improve steadiness. Routine is designed specifically for patients to deal with their problems. The routine has to be challenging enough for the patient to improve.

Prime Physio Plus has a class of specialists who conduct comprehensive assessments of the patients. They also study the patient’s history of medical records and design a therapy plan accordingly. Prime Physio Plus ensures the first-class quality of treatment.


Graston therapy is a technique used for soft tissue mobilization. It is patented under manual therapy and makes use of stainless steel instruments to massage the skin gently. This therapy helps the practitioners to identify areas of restriction and break up the scar tissue.

It is an instrument based muscle mobilization technique. It is practiced by chiropractors, osteopathic physicians, physical therapists, occupational therapists and sports therapists.

What are the different graston Instruments?

Graston technique mainly relies on 6 tools. These stainless tools have blunt, rounded edges. These instruments are both in concave and convex shapes. These are used to detect the affected parts and thus treat them.

How it is done?

A skilled physiotherapist uses a 2 step process to help the patient get rid of his pain.

Graston technique is adapted from an ancient technique of mobilizing soft tissues with hands. Graston treatment, however, uses tools to temporarily inflame the grain of the scar which increases the amount of blood flow around the area which will eventually aggravate the healing process. The tools are rubbed along the surface of soft tissues. There is a neurological effect associated with this treatment. Like other manual therapies when a person is given a soft tissue mobilization, it activates the nerve fibers.

What are scar tissues?

Whenever a soft tissue is injured, it repairs itself haphazardly. This is known as scar tissue. Although scar tissue is not painful, it will affect its performance. This stiffness of the muscle may lead to chronic pain.

Grayston technique can help treat both acute and chronic pain. Some of the areas that one might face this kind of pain are:

  • Lower back muscle sprain
  • Carpal tendon syndrome
  • Achilles tendon
  • Plantar fasciitis
  • Cervical sprain and many others

Changing lifestyle and long working hours have an adverse on the posture of today’s generation. Poor posture is one of the key contributing factors. Proper treatment is required and Grayston therapy holds the potential to reduce the pain significantly.

Prime Physio Plus has an excellent team of different therapists who will devise an individualized plan of treatment for their patients, on-demand. They not only aim to reduce pain and improve the condition but they work dedicatedly to uproot it completely. They offer a unique, hands-on and one on one experience. They read the patient’s medical history, understand him thoroughly and thus suggest the most effective solution.

Even after all of this, if you don’t sound convinced, then what more are you looking for? Prime Physio Plus is just the right option.


Dry needling is the practice of inserting dry needles to treat pain and movement impairments. Therapists use a dry needle without any medicine to insert into the skin in the muscles and hence the name. Dry needling is also known as trigger point dry needling or intramuscular manual therapy. It is used to treat muscle pain.

The effect of the therapies is seen after 3-4 sessions which depend on several factors like the health of the patient and duration of the symptoms.

Acupuncture and dry needling may sound synonymous. Inserting needles to cure pain is the only similarity though. Acupuncture is an age-old practice while dry needling is a recent concept, a couple of decades old. While acupuncture is based on the Chinese philosophy of regulating vital energy flow (qi) in a person’s body, dry needling is designed to stimulate trigger points or muscles that are irritable.

Dry Needling techniques

Usually, the needles are let to remain in the patient’s body for about 10-30 minutes. However, there are 2 techniques classified on the different styles of piercing the needles.

The two identified techniques are pistoning and sparrow pecking. Unlike acupuncture the needles are pricked and removed, they do not remain in the body for a long time. Hence it is also known as in and out techniques.

Sometimes the needles are pricked at non-trigger points as well, meaning in the areas around the pain. This is done to treat a wider area of the central nervous system. The needles are inserted in points surrounding the pain instead of the area of the pain. The idea relies on that pain at a particular point is a result of greater muscle or nerve strain. This technique is hence known as non-trigger point technique.

Why dry needling?

Dry needling is a technique is a part of a larger treatment plan.  It is used to releasing trigger points to ease the pain. Dry needling is used to reduce muscle stiffness and increase flexibility. Dry needling improves pain control, trauma, injuries, issues with a range of motion and strains. Needling helps to improve metabolism and increase blood circulation.

Prime physio plus has a class of well trained and experienced physiotherapists to help their patients come out of distress.  They provide a unique one on one, hands-on experience. They have personalized service which includes manual therapy techniques, progressive strengthening and stretching programs. Now you know who’s the expert in town!



The pelvic floor is made up of a layer of muscles covering the bottom of the pelvis that supports the bladder and bowel in men and bladder, bowel and womb in women. Pelvic floor dysfunction(PFD) constitute a health problem affecting a lot of men and women around the world. A person may be referred to pelvic floor physical therapy to treat incontinence, difficulty with urination or bowel movements, constipation, chronic pelvic pain, and painful intercourse.

Symptoms of pelvic floor dysfunction

Pelvic floor dysfunction is caused by muscles or dysfunction. Some of the symptoms include:

  • Urinary incontinence This happens when the pelvic floor muscles cannot support the bladder.
  • Fecal incontinence The inability to control bowel movements or causing stool to leak unexpectedly from the rectum.
  • Constipation Another common pelvic floor condition is constipation that does not respond to laxatives and other standard treatments. In most cases, the cause is either slow fecal transit or a pelvic floor obstruction.

Exercise for pelvic floor dysfunction

People suffering from pelvic floor dysfunction can perform various physiotherapy exercises to strengthen their pelvic floor, and enhance bowel and bladder control. Some of the exercises include:

Kegel exercises

Kegel exercises focuses on tightening and holding the muscles that control urine flow. You may benefit from kegels if experience urine leakage from laughing, jumping ,sneezing or coughing.

A Kegel exercise consists of the following steps:

  • Sit in a comfortable position
  • Visualize the muscles that control your bladder.
  • Contract these muscles for 5 seconds. And then release for several seconds.
  • Repeat this exercise 10 times daily.

Squeeze and release

The rapid “squeeze and release” movement that builds the ability of the pelvic floor muscles to respond quickly.

This exercise consists of the following steps:

  • Sit in a comfortable position and visualize the pelvic floor muscles.
  • Squeeze the muscles as quickly as possible and release it.
  • Repeat this for 10 to 20 times, resting for 3-5 seconds in between.
  • Repeat the exercise twice in a day.


While bridges primarily strengthen the buttocks, they also help work the pelvic floor.

A bridge exercise  consists of the following steps :

  • Lie down on your back, with knees bent at a 90 degree angle, and place your feet flat on the floor,while your arms resting besides you on both sides facing downward.
  • Push your upper body through your heels, raising your hips from the ground. Your upper body and shoulders should be resting on the floor forming a straight line down from the knees.
  • Hold that position for 1 second and then return to the starting position.
  • Repeat up to 10 times.


  • A squat consists of the following steps:
  • Stand in a straight position with your feet hip-width apart, keeping them flat on the floor.
  • Bend the knees, pushing your butt and hip and keep going only as low as is comfortable. Keep the back straight and your knees in line with the toes.
  • Straighten your legs and return to the standing position.
  • Complete 10 reps. Remember it’s important to rest before starting a new set.

Benefits of pelvic floor physiotherapy

  • We highly recommend that you seek the advice of a physiotherapist with a special interest in pelvic floor. Good results take time and with the help of a physiotherapist it will take less time with the right advice.
  • In order to build up your pelvic floor muscles, it is important to work hard at the exercises under the guidance of your pelvic floor physiotherapist.
  • A pelvic floor physiotherapist is an important part of the multi-disciplinary team managing bladder and bowel health, sexual difficulties and pelvic pain.

Prime Physio Plus Pelvic Floor Rehabilitation Program includes treatment for men and women with urinary or fecal incontinence, urgency/frequency of urination, and/or pain in the pelvic region. Physical therapists at the Clinic are specially trained to rehabilitate the pelvic floor muscles. The therapist evaluates each individual and develops a plan of care.

About Us

We aim to improve your pain and develop personalized treatments while maintaining up-to date practices provided by our qualified experts. It is through dedication and a cohesive team of energetic and educated individuals that we will continue to uphold this vision.

Initial assessment

We will start with identifying the cause of the problem, not only the symptoms. We can then design a tailor-made treatment plan that will help you recover in the shortest period of time, so you can get back to enjoying your life to the fullest.

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