Office Ergonomics

Do you have a desk job? Do you think you have bad posture?

Good news- perhaps there is no ideal position for sitting or standing. There is a strong belief amongst rehabilitation professionals that not spending too much time in any static/stationary posture might be a key to avoiding “bad posture”.

Healthy postures and a proper workplace set up can certainly help an employee’s productivity at work and reduce the likelihood of repetitive strain injuries down the road. Regular breaks sure can go a long way in helping your work efficiency, so start putting those smart devices to use and set reminders to move from your static postures every 20-30 minutes!

Proper Posture:

The best way to maintain better posture when you must be sitting at home or at your work desk is to find a chair that supports your individual spine.

Everyone has an idea of what “good posture” should look like, however research is inconclusive as to which posture is actually the best. So, why don’t we think more about moving between positions/postures because we know for sure that movement helps pain. Letting yourself sit in the same position for hours and hours (or simply being sedentary) has been shown to have a negative effect on our overall health.  

Ergonomic Assessment:

If you are unsure of where to start, ergonomic assessments can provide ways to make your body function more efficiently, for longer. They can assess from proper work chairs (height, lumbar support, arm rests etc.), proper screen height and distance suited for your body to the proper length away for your keyboard or mouse. All of these seem like simple things, but probably aren’t thought of often when setting up your station.

Here are some simple rules:

–Have your computer screen at an appropriate eye level

–Feet firmly placed on the floor

–90-degree angle for knees, hips, elbows

–Wrist in a neutral (“middle”) position

Eye Breaks:

Staring at your computer screen for too long throughout the work day can put a big strain on your eyes. Try the 20-20-20 method above recommended by the Ontario Associations of Optometrists. Your eyes need a break from reading and stimulation from the screen, so these little breaks will go a long way for your work performance!  

Stability Ball Chairs:

Stability ball chairs can also help with posture within the work place but maybe not for the reasons you might think. They help build stabilizer muscles which in turn can help prevent/reduce back pain throughout the day. The ball isn’t necessary to use your whole work day but using it periodically for an hour or two throughout the day will benefit you!

Bottom Line:

Here at the Right Move, we’d like to encourage people to think more about their bodies and how much they move throughout the day. Rather than stigmatize you for not maintaining an upright posture for 8+ hours a day, we feel it’s more important to emphasize the amount you move during any given day. Modern day society is stressful and we all have deadlines that we must meet, however having a good solid plan to combat stresses placed on our bodies is extremely important.

–If you need any help please give our office a phone call today!–

Benefits of Strength Training



There are numerous benefits associated with strength training including increased muscular strength and endurance, stress relief, sleep improvement, and musculoskeletal pain management. As such, there are more than enough reasons to incorporate strength training into your daily routine and keeping these in mind can help keep individuals motivated to continue training. We all know how difficult it is to keep up with exercise and training but having a better understanding of the benefits will be a big motivational factor to continue!


Muscular Strength and Endurance

As we head into the winter months there is always the fear of falling on the icy surfaces which can lead to many different injuries. Following a regular strength training program will give you an overall stronger base of support that can help prevent you from taking a spill as your strengthened muscles keep you balanced. In fact, if you sustain an injury that needs physiotherapy, prescribed exercises during active-rehab can improve and even speed up your recovery time! Studies have also shown that strength training is more commonly being prescribed now as it helps build musculoskeletal strength (which also is preventative towards future injuries). Day-to-day tasks will also become easier with improved muscular strength. Strength training programs can emphasize stabilizer muscle function which leads to increased muscular endurance. The benefits of these types of programs will ensure that daily tasks aren’t such a chore; as your body can physically keep up and handle the work load.


Stress Relief

Any form of training can always help relieve daily stress. Work stress, friend or family relationships, finances, etc. are all different areas of stress that training can be an outlet for.  However, when training becomes painful that can be a stressor in itself. With prescribed strength training your Physiotherapist/Kinesiologist can inform you on what level of pain is appropriate and ways to prevent an extreme amount. They can show you progressions and modifications of certain exercises so your training program is best suited for your needs. Proper form and technique of each exercise can also be approved by the Physio so you can be sure you are doing them properly, safely and with a minimal amount of pain. A little reassurance from a professional can always put your mind at ease when it comes to training!


Sleep Improvement

There is always the hope that a good workout will help put you to sleep at night. A regular training program does help improve sleep, just be sure to give yourself time between your session and bed as your body needs time to slow back down before sleep.

A research study done through the Journal of Sports Science and Medicine found that both sleep time and quality of sleep improved after following a consistent training program for a 3-6 month period. When we could all use a little more sleep at night, why not consider strength training to help make it possible!


Here at The Right Move we offer strength training and active rehab as a part of a complete physiotherapy treatment plan. We also offer registered Kinesiology services to help supplement lifestyle changes for individuals living with chronic health conditions. Both can help with conditioning injured areas and getting your body stronger in an effort to help prevent future injuries. Call or email the clinic today to get started (613-384-3222) or

The Benefits of Shockwave Therapy

The Benefits of Shockwave Therapy

Shockwave therapy is a relatively unknown treatment option in the public eye but is one that works especially well for nagging injuries, athletes, as well as those with chronic pain. Whether you’re experiencing soft tissue discomfort or have a medical condition such as tendinitis; shockwave therapy can offer you quick, effective relief!

How it Works

Shockwave therapy involves a short series of high-energy pressure waves that are directed at the injured tissue. The treatment produces an inflammatory response in the body. While this sounds counterintuitive, these waves actually trick your body into thinking damage is being done. This produces a bodily reaction in the form of blood rushing to the affected area and helps to fight off what it believes is a threat. Shockwave accelerates the healing process by allowing your body to solve the problem naturally.

What are the Benefits?

This quick, non-invasive treatment uses no medicine. It also has very little risk or side effects for the patient.  Each session takes a maximum of 15 minutes with significant improvements seen in three to five sessions. As a result, this means you can quickly return to your normal activities in just a few short weeks!

Will it Hurt?

Typically, there will be some discomfort during the treatment. However, because the sessions are short, most patients are able to tolerate the treatment without any problem. Also, the intensity can be adjusted throughout the session by the physiotherapist.

How Do I Go About Getting Shockwave Therapy?

The easiest way is to call or email our clinic to book an assessment! You’ll meet with a physiotherapist who will be able to determine whether or not shockwave therapy is the best treatment method for you. Often times, your physiotherapist can also include the first treatment in during your assessment!


The Benefits of Shockwave Therapy

The Right Move has invested in the latest medical technology and current evidence-informed treatment techniques in an effort to bring the best clinical results to patients. We use the MP100 from Storz Canada, which is the leading company providing medical equipment to health care professionals. We are the only physiotherapy clinic in Eastern Ontario with this device and feel grateful we are able to provide our patients with this treatment!

The following conditions are easily treated with shockwave therapy:

  • plantar fasciitis
  • achilles tendonosis
  • patellar tendinopathies
  • tennis elbow
  • rotator cuff tendinopathies

The Benefits of Shockwave Therapy



Give us a call at 613-384-3222 (or email us at to book your appointment today!