https://www.ethoscollectivephysiotherapy.com/blog daily 0.75 2026-03-22 https://www.ethoscollectivephysiotherapy.com/blog/if-i-had-tmj-dysfunction-this-is-what-i-would-do monthly 0.5 2026-03-22 https://www.ethoscollectivephysiotherapy.com/blog/starting-over-again-rebuilding-real-care-and-what-actually-works monthly 0.5 2026-03-22 https://www.ethoscollectivephysiotherapy.com/blog/botox-for-tmjd-what-youre-not-being-told monthly 0.5 2026-03-22 https://www.ethoscollectivephysiotherapy.com/blog/why-your-mouthguard-isnt-fixing-your-tmj-dysfunction-and-what-actually-does monthly 0.5 2026-03-22 https://www.ethoscollectivephysiotherapy.com/blog/build-the-foundation-before-you-build-the-complexity monthly 0.5 2026-03-22 https://images.squarespace-cdn.com/content/v1/5eac75c7da37e86bfaaa3677/2e43d748-ee8d-424c-9f34-0467437c7547/b97b308b-7d37-4d05-97a1-4b4f2aef62e3.JPG Blog - Build the Foundation Before You Build the Complexity - Make it stand out The Canadian Rockies, Summer 2022 https://www.ethoscollectivephysiotherapy.com/blog/tmjd-why-local-treatment-matter-but-the-bigger-picture-matters-more monthly 0.5 2026-03-22 https://www.ethoscollectivephysiotherapy.com/blog/tmjd-why-most-therapists-dont-truly-understand-it-and-how-i-approach-it-differently monthly 0.5 2025-10-28 https://images.squarespace-cdn.com/content/v1/5eac75c7da37e86bfaaa3677/1761686789701-5IZU2BHGB9F7VRYAQVZL/unsplash-image--3iXE-8GImY.jpg Blog - TMJD: Why Most Therapists Don’t Truly Understand It (And How I Approach It Differently) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ethoscollectivephysiotherapy.com/blog/why-your-neck-pain-might-start-with-your-breath-the-deep-connection-between-the-diaphragm-thoracic-spine-and-nervous-system monthly 0.5 2026-03-22 https://images.squarespace-cdn.com/content/v1/5eac75c7da37e86bfaaa3677/1761255677165-DVUJRZBARJQ75FYS387I/unsplash-image-FzQiiLqcRtE.jpg Blog - Why Your Neck Pain Might Start With Your Breath: The Deep Connection Between the Diaphragm, Thoracic Spine, and Nervous System - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ethoscollectivephysiotherapy.com/blog/the-truth-about-tmjdjaw-treatment-why-most-people-are-looking-in-the-wrong-place monthly 0.5 2026-03-22 https://images.squarespace-cdn.com/content/v1/5eac75c7da37e86bfaaa3677/1760631825717-ZS47R8MDTPVX96D5YQXI/unsplash-image-guYxs04Yti8.jpg Blog - The Truth About TMJD (Jaw Dysfunction) Treatment: Why Most People Hit a Wall - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ethoscollectivephysiotherapy.com/blog/the-most-underrated-key-to-healing-small-consistent-action monthly 0.5 2026-03-22 https://images.squarespace-cdn.com/content/v1/5eac75c7da37e86bfaaa3677/1760485394184-7P9L2MM73D8WQZSUTH3E/unsplash-image-HxPkohFqDGY.jpg Blog - The Most Underrated Key to Healing: Small, Consistent Action - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ethoscollectivephysiotherapy.com/blog/hello-squamish-and-beyond-a-note-from-christine-at-ethos-collective-physiotherapy monthly 0.5 2026-03-22 https://images.squarespace-cdn.com/content/v1/5eac75c7da37e86bfaaa3677/e13a38e3-0883-4ad3-b5d8-307a28e61e35/IMG_7517.JPG Blog - Hello From Squamish! A Note From Christine - Hi there, I’m Christine Ziade. If we haven’t met yet, let me introduce myself properly. https://images.squarespace-cdn.com/content/v1/5eac75c7da37e86bfaaa3677/1758842569502-09PI0DWT6WQJQB18KCUE/IMG_6222.JPG Blog - Hello From Squamish! A Note From Christine https://images.squarespace-cdn.com/content/v1/5eac75c7da37e86bfaaa3677/1758842606293-6OMJTAO2K81ESHHFSRO2/IMG_6250.JPG Blog - Hello From Squamish! A Note From Christine https://images.squarespace-cdn.com/content/v1/5eac75c7da37e86bfaaa3677/1758844223351-LB4M408JYV3YQA6M10O1/IMG_9163.jpeg Blog - Hello From Squamish! A Note From Christine https://www.ethoscollectivephysiotherapy.com/blog/wfh monthly 0.5 2026-03-22 https://images.squarespace-cdn.com/content/v1/5eac75c7da37e86bfaaa3677/1588449705575-XDF2JS3J6I7NLNVG54X9/604AB8C1-A186-443B-8678-CD3E044862E5.jpeg Blog - WFH? Four Exercises to “Undo” what you “Do” all day - Living through a pandemic has flipped our lives upside down. For those able to work from home (WFH), the kitchen counter, couch or dinning room table have become a makeshift office. Achy muscles can be a result of poor posture, prolonged sitting and faulty workspace ergonomics. Long before the pandemic, one of the most common reasons people seek physiotherapy, was for postural problems, Long hours hunched over a computer. sitting and typing away. Below, is a checklist to help improve your WFH workspace ergonomics, followed by a few exercises to help reset your posture. https://images.squarespace-cdn.com/content/v1/5eac75c7da37e86bfaaa3677/1588446882149-8MJ5T9IILK3YNE8SROZD/EC6612CA-ADB6-4335-B87A-63F08FCFA18A.jpeg Blog - WFH? Four Exercises to “Undo” what you “Do” all day - Exercise 1: Dynamic pectoral muscle opener against a wall with a twist To stretch your right chest, place your right forearm against a wall at 90 degrees. Stagger your feet in a lunge position, right foot in front, left foot behind (heel lifted) https://images.squarespace-cdn.com/content/v1/5eac75c7da37e86bfaaa3677/1588446937580-H5JWUPZ8WNCUVHB2VGR8/1566CF79-54D7-489D-BA8C-53B4ABA3CF44.jpeg Blog - WFH? Four Exercises to “Undo” what you “Do” all day - Twist and pivot your body to the left - you should feel a stretch in your right chest and/or right arm. I also want you to pay attention to the right shoulder blade gliding TOWARDS the spine (retraction). Sitting all day in front of a computer, positions your shoulder blades in a constant PROTRACTED state. This exercise helps to get your shoulder blade to move and glide freely towards the spine, while stretching the front of your chest. Hold the twist for 3-5 seconds, repeat 15 times, then switch sides. You can also hold the stretch for a longer time (about 30 seconds), and repeat 3-4 times on each side. (tip: keep the shoulder down at all times, do not shrug the shoulder up towards your ear) https://images.squarespace-cdn.com/content/v1/5eac75c7da37e86bfaaa3677/1588448995457-VIYBFH8HXBTU2GX9MSJL/88DFE330-E796-48BA-9B45-7E0E53F7678E.JPG Blog - WFH? Four Exercises to “Undo” what you “Do” all day - Exercise 2: L shape against the wall - posterior chain stretch Place your feet hip width distance apart and place your hands against a wall. Bend forward at the hips. You can keep a slight bend in your knees especially if you have any nerve pain or tight legs. Ground your feet firmly into the ground, reach your sit bones back behind you, and gently lift your hips up towards the sky. (These minor adjustments will increase the intensity of the stretch, if needed). Hold for 1 min, repeat 2-3x in a row. BREATHE and EASE into the stretch You might feel the stretch in many different areas; such as the calves, hamstrings, glutes, lower and middle back, arms and shoulders. https://images.squarespace-cdn.com/content/v1/5eac75c7da37e86bfaaa3677/1588447117227-GEYRB1LPXVSFA2F7OMUM/B180CB94-BE12-450C-87E2-5565602FC375.jpeg Blog - WFH? Four Exercises to “Undo” what you “Do” all day - Exercise 3: Lunging hip flexor stretch with arm up “holding a tray” This exercise can be done in a standing or kneeling position. To stretch the left hip flexor, place the right foot in front and the left knee on the ground. Thrust your pelvis (tuck your tailbone in), to maintain a straight lower back. Get tall and reach your left arm up, while you drive your left knee into the ground. You can also extend /bend your left wrist, as if you’re holding a tray to target more fascial lines (not shown in picture) Most people will feel a stretch into the front of the right hip, thigh and even abdomen. If you do not feel a stretch, lunge slowly into the right leg without arching the lower back. Hold for 30 seconds to 1 minute, repeat 3x each side. Breathe into the stretch to amplify the sensation. https://images.squarespace-cdn.com/content/v1/5eac75c7da37e86bfaaa3677/1588447219944-NKX3FK3LICO1U45I87IR/4AADD2B6-4A98-460F-8945-72B102882428.jpeg Blog - WFH? Four Exercises to “Undo” what you “Do” all day - PICTURE TO THE LEFT IS WHAT YOU SHOULD NOT DO! Notice the excessive lunge and the tailbone untucked. You can see that the pelvis is tilted forward. Once you start arching your back, you are NO LONGER stretching the hip flexor. In this position, the hip flexor is actually placed on slacK. https://images.squarespace-cdn.com/content/v1/5eac75c7da37e86bfaaa3677/1588447418057-8QSJ067E5IY2L1SGLK0Y/0CA909A5-1DC4-4964-B5B8-613C34790DB7.jpeg Blog - WFH? Four Exercises to “Undo” what you “Do” all day - Keep your body straight with your arm reaching up to the sky and your knee driving into the earth. Feel the length and elongation with every breath. https://images.squarespace-cdn.com/content/v1/5eac75c7da37e86bfaaa3677/1588447537039-LBAO75UOIQ5BNDWI5FOV/7E131358-AF5E-444B-BC51-984D497A5F20.jpeg Blog - WFH? Four Exercises to “Undo” what you “Do” all day - Or side bend your upper body to the opposite side to feel a deep stretch into the side body. Maintain your height without collapsing into the bent side. Take a deep breath into the sensation. https://images.squarespace-cdn.com/content/v1/5eac75c7da37e86bfaaa3677/1588449388020-1VGFSDA9GJWYAZ1XERHL/7C635D50-8E80-451A-A1A2-4A074C9C7B63.jpeg Blog - WFH? Four Exercises to “Undo” what you “Do” all day - Exercise 4: Supported Fish Pose Equipment needed: 2 yoga blocks or 2-3 towels. If you have yoga blocks place one block at its lowest or medium height lengthwise (blue block), depending on your flexibility. This block will go between your shoulder blades. Place the other block at its tallest height (black block) perpendicular to the other one. This block will be supporting your head. https://images.squarespace-cdn.com/content/v1/5eac75c7da37e86bfaaa3677/1588449490519-GTFDEKAH3EEUGU5KXFZ3/00F5EB1A-5648-4FBF-A9C9-B079B8155CE7.jpeg Blog - WFH? Four Exercises to “Undo” what you “Do” all day - Lie on your back with your knees either bent or straight. Make sure your head is not too flexed or extended. You need to be able to breathe with ease and swallow with no difficulty. Adjust your positioning accordingly. Place your arms by your side or stretched out in a T shape (shown in picture). Relax and melt into the blocks and breathe. Stay in that position for 5-10 minutes No yoga blocks? Fold 1-2 towels and place between the shoulder blades, then place another smaller towel behind the back of your head for support if needed. Using towels, will make this exercise less intense. This is a great relaxation exercise to do at the end of the day for winding down. https://images.squarespace-cdn.com/content/v1/5eac75c7da37e86bfaaa3677/1588451493159-VB9KW35C7AY8IOYAURZW/9C77EFE5-8249-4F8A-B2F1-0CA006941C68.jpeg Blog - WFH? Four Exercises to “Undo” what you “Do” all day - You can also place your arms above your head to intensify the stretch. 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