Category: Blogs

The holiday season in Calgary can feel like a perfect storm: busy schedules, icy sidewalks, dark evenings, and the pressure to “do it all.” At Strive Physiotherapy, we see how this time of year may increase stress and aggravate neck, back, and joint discomfort for many local adults. Holiday wellness in Calgary does not need to be complicated—small, realistic changes can make a meaningful difference in how you move and feel.

Why Holiday Wellness Matters in Calgary

Shorter days, colder weather, and slippery conditions can make it tempting to stay indoors and move less. In a review of lower back pain, lifestyle factors such as occupational strain, poor posture, and daily stress were associated with chronic low back discomfort.¹ When you layer holiday travel, shopping, social events, and family responsibilities on top, it is easy for tension and discomfort to build. At our Calgary physiotherapy clinic, we often see flare-ups of back pain, neck pain, and joint issues during November and December as routines change and people sit more, sleep less, and rush through their days.

How to Manage Holiday Stress in Calgary

Holiday stress management in a Calgary winter starts with simple, sustainable habits that support your body and mind. When you feel overwhelmed, it can be harder to keep up with movement, exercise, and self-care routines that might otherwise help.

Here are practical strategies you can use right away:

• Create non-negotiable “movement breaks.” Set a timer to get up every 45–60 minutes, especially if you work at a desk or spend extra time driving to gatherings. Short, regular breaks may help reduce strain on your spine and joints.
• Protect your sleep routine. Aim for consistent bed and wake times, even with events and parties. Better sleep can support emotional management and healthier lifestyle choices.
• Schedule “quiet time” into your calendar. Even 10–15 minutes for a walk, stretching, breathing exercises, or reading can help you reset and feel more in control of your day.
• Move gently when you feel tense. Light stretching for your neck, shoulders, hips, and lower back may help ease that “tight” feeling many people notice when they are stressed and sitting more.

How to Stay Active During the Holidays in Winter

Staying active in winter does not require a gym membership or perfect conditions. It is about finding realistic ways to keep your body moving despite cold temperatures and icy sidewalks.

Some Calgary-friendly winter wellness routines include:

• Indoor walking options. Try mall walking, community recreation centres, or simply using the hallways and stairs in your building to keep your step count up as part of an active lifestyle.
• Short home-based programs. At Strive Physiotherapy, we often build customized at-home exercise routines focused on strength, balance, and mobility that can be done with minimal equipment.
• Winter-friendly outdoor activity. When conditions are safe, short walks around your neighbourhood, tobogganing with family, or light skating can be enjoyable ways to stay active while still embracing the season.

Using Your Health Benefits Before Year-End

Many of our patients in Calgary have extended health benefits that renew in January. Booking physiotherapy in Calgary before year-end may help you:

• Address nagging neck, back, or joint pain before it worsens.
• Start a winter-specific exercise plan that fits your schedule and fitness level.
• Get guidance on safe movement if you are returning to activity after a sports injury or accident.

How Strive Physiotherapy Can Help Your Holiday Wellness

At Strive Physiotherapy, we offer personalized, hands-on treatment for people managing injuries, chronic discomfort, mobility issues, and post-accident recovery. Our team focuses on customized plans that combine manual therapy, at-home exercise programs, and evidence-based techniques to support better movement and function throughout the year.

Across our three Calgary locations—Centre Street, Hanson Ranch, and Trinity Hills—we commonly see patients dealing with:

• Spine-related issues, such as neck and low back discomfort
• Work-related and sports injuries
• Vestibular and balance concerns
• Pain and fatigue that affect daily activities and quality of life

We offer physiotherapy in Calgary, along with services such as massage therapy and dry needling, which can help reduce muscle tension and improve mobility as part of a broader care plan. Our experienced professionals work with you to understand your specific holiday schedule, stressors, and activity goals so that your plan fits your life—not the other way around.

Simple Winter Wellness Checklist

To keep holiday wellness in Calgary simple, try this weekly checklist:

• Take movement breaks during workdays and shopping trips to limit prolonged sitting.
• Complete your home exercise program at least 3 times per week to stay consistent with your goals.
• Schedule one relaxing activity for yourself (such as massage, stretching, or a quiet walk) to help you unwind.
• Protect at least one evening per week with no major commitments so you have space to rest and recharge.
• Monitor any ongoing health symptoms such as pain, fatigue, or mood changes, and update your care team as needed.

Holiday Wellness FAQ – Calgary

Q: How can I prevent my back from flaring up with all the holiday driving and shopping?

A: Frequent position changes, short walking breaks, and simple spine mobility exercises can help reduce strain associated with prolonged sitting and carrying heavy bags. Our team can show you a short, personalized routine to use before and after long drives or shopping trips.

Q: Is it safe to start a new exercise routine in the middle of winter?

A: In many cases, yes—especially if you begin with low-impact, indoor options and progress gradually. A physiotherapy assessment may help identify mobility or balance considerations so your plan feels safe and achievable.

Q: I am recovering from an injury—how do I stay active without making it worse?

A: Tailored guidance is important after a sports injury or MVA injury. At our clinic, we assess your current function and build a plan that balances tissue healing, strength, and gradual return to activity, so you can participate in holiday events as comfortably as possible.

Q: Do I need a referral to see a physiotherapist at Strive Physiotherapy?

A: Many extended benefits plans do not require a physician referral for physiotherapy, but coverage details vary. Our administrative team can help you understand how to make the most of your remaining benefits before year-end.

Take the Next Step for Holiday Wellness in Calgary

If you want support with how to manage holiday stress in Calgary, how to stay active during the holidays in winter, or why to use health benefits before year end, we are here to help. Our team at Strive Physiotherapy will work with you to create a simple, realistic winter wellness plan that fits your body, your schedule, and your goals.

Book an Appointment today at our Centre Street, Hanson Ranch, or Trinity Hills location and start moving into the season with more confidence and comfort.

To learn more about our Calgary wellness clinic and services, visit our main site.

References

1. Tyagi S, et al. Exploring the Role of Lower Back Pain in the Indian Community: A Comprehensive Review of Epidemiology, Risk Factors, and Culturally Tailored Interventions. J Pain Palliat Care Pharmacother. 2025. doi:10.1080/15360288.2025.2599368

At Strive Physiotherapy, we’re always exploring new ways to enhance care, reduce administrative burden, and improve the experience for both patients and staff. One of the ways we’re doing that is by integrating AI tools into our workflow, specifically Heidi and Janeapp AI Scribe. 

Heidi: AI-Powered Transcription for Clinicians 

Our team now uses Heidi, an AI transcription service, to streamline clinical documentation. It allows our staff to dictate notes quickly and accurately, reducing the time spent typing and charting after appointments. By making documentation more efficient, Heidi gives our clinicians more time to focus on what matters most: patient care. 

This use aligns with the CPTA Documentation Standard of Practice, which emphasizes timely, accurate, and complete clinical records. Heidi helps physiotherapists maintain high-quality documentation while easing the administrative load. 

Janeapp AI Scribe: Smarter Notes in Real Time 

We’ve also implemented Janeapp AI Scribe, a tool that works during patient sessions to generate draft clinical notes in real time. It captures key information while allowing the physiotherapist to stay focused on your session. 

Importantly, all AI-generated notes are reviewed and approved by the physiotherapist before becoming part of the official health record. This aligns with the CPTA Technology in Practice Standard, which supports the use of digital tools, so long as clinical reasoning, professional judgment, and patient safety are maintained. 

Privacy, Security, and Compliance 

We understand that protecting patient information is absolutely essential. That’s why we’ve chosen these tools based on their strong commitment to privacy and security. 

• Heidi is fully PIPEDA (Personal Information Protection and Electronic Documents Act) and HIPA (Health Information Protection Act – applicable in Saskatchewan) compliant. Data is encrypted during transmission and storage, and all information is handled in accordance with Canadian healthcare privacy standards. 

• Janeapp AI Scribe, part of the Jane platform we already use at Strive, is also PIPEDA and HIPA compliant. All data is securely stored in Canada, encrypted, and only accessible by authorized personnel. 

These measures fully support the CPTA Privacy/Confidentiality Standard of Practice, which requires physiotherapists to ensure personal health information is protected and only shared with appropriate consent or legal authority. 

Why It Matters 

At Strive Physiotherapy, we believe in using technology to support, not replace, quality care. By reducing time spent on administrative tasks, AI tools like Heidi and Janeapp AI Scribe allow us to be more present, more responsive, and more efficient, while staying fully aligned with CPTA Standards of Practice. 

Have questions about how these tools are used in your care, or how your privacy is protected?
We’re always happy to chat. Reach out to your clinic team anytime.  

Booking your first physiotherapy appointment can feel like a big step, but at Strive Physiotherapy in NW Calgary, we’re here to make it a comfortable and empowering experience. Whether you’re recovering from an injury, managing chronic pain, or simply looking to move better, your first visit is designed to give you the clarity, confidence, and care you need to start feeling like yourself again. Here’s what you can expect during your first physiotherapy appointment in Calgary and how we’ll help you get back to doing the things you love.

Why Physiotherapy Matters

Physiotherapy isn’t just about recovery, it’s about prevention, education, and empowerment. Research has shown that physiotherapy is effective in treating musculoskeletal conditions, reducing hospital visits, and improving quality of life. Currently, 15% of Canadians receive physiotherapy annually, and this has helped to reduce the economic burden of illness by $232 million per year (Deloitte, 2023, p. 42). With an aging population and rising healthcare costs, physiotherapy is more relevant than ever.

What Happens During Your First Physiotherapy Appointment

If it’s your first time visiting a physiotherapist, you might be wondering what exactly happens during the session. At Strive Physiotherapy in Calgary, we take a thorough and personalized approach to help you feel supported, informed, and completely at ease, every step of the way. Here’s what you can expect at your first physiotherapy appointment in Calgary at Strive.

1. A Warm Welcome at Reception

As soon as you arrive at our Calgary clinic, you’ll be greeted by our friendly front desk team. We’ll help you check in, answer any quick questions, and make sure you feel at ease right from the start. No waiting in a busy hallway, just a calm, supportive space from the moment you walk in.

2. One-on-One Time with Your Physiotherapist

Once you’re settled, you’ll be brought into a private assessment room where you’ll meet your physiotherapist. They’ll explain everything step-by-step and take time to get to know you, not just your injury.

That includes:

• Your daily activities and lifestyle
• Any past injuries or surgeries
• What goals you have for your health and movement

This conversation helps us understand the full picture so we can create a plan that works specifically for your body and your life.

3. A Physical Assessment of Your Condition

Next, your physiotherapist will perform a gentle, guided physical assessment. This may include movement tests, strength checks, range-of-motion exercises, or palpation (hands-on examination) to help identify the source of pain or dysfunction. The goal? To understand what’s going on beneath the surface and get to the root cause of your symptoms, not just treat where it hurts.

4. A Custom Treatment Plan Built Around You

No cookie-cutter care here. Your physiotherapist will outline a personalized plan that may include:

• Hands-on manual therapy
• Therapeutic exercises and stretches
• Postural or movement coaching
• Acupuncture or dry needling (if appropriate)
• Shockwave treatment (if appropriate)
• A take-home exercise program to support your recovery

5. Space to Ask Questions and Be Heard

Throughout your appointment, you’re encouraged to ask anything. Not sure what a certain exercise is for? Curious about how long recovery might take? Want to understand how your pain developed in the first place? We’re here to listen, explain, and support you with evidence-based care every step of the way.

Watch our video walkthrough:

Why Book a Physiotherapy Appointment in Calgary?

At Strive Physiotherapy, our team supports patients from all walks of life:

• Athletes recovering from sports injuries
• Desk workers managing back, neck, or shoulder tension
• Individuals with workplace or car accident injuries
• People living with chronic pain or mobility limitations

With two locations at Hanson Ranch Plaza and Centre Street, we’re proud to serve our community with longer one-on-one appointments, hands-on care, and modern rehab techniques that get results.

Your Recovery Starts with a Conversation

We know starting physiotherapy can feel intimidating, but it doesn’t have to be. Our team is here to make your first visit simple, comfortable, and effective. If you’re ready to manage pain, improve mobility, or just feel better in your body, book your first physiotherapy appointment in Calgary today.

Book Now

References

• (2023). The economic impact of physiotherapy in Canada. Prepared for the Canadian Physiotherapy Association. https://physiotherapy.ca/app/uploads/2024/04/Deloitte-report_EN.pdf

Tension headaches. A stiff neck. That tight, achy feeling between your shoulder blades. If this sounds familiar, you’re not alone. Stress and posture-related muscle tension in the neck and upper back is one of the most common complaints we hear at Strive Physiotherapy in Calgary. Whether you’re spending long hours at a desk, looking down at your phone, or juggling the day-to-day stresses of life, your body often bears the weight of it. The good news is, you don’t have to live with that discomfort. Physiotherapy can help.

Why Stress Affects Your Neck and Upper Back

Stress triggers a physiological response in the body. Your muscles tense up as a protective mechanism, especially around your neck, shoulders, and spine. If that tension becomes chronic, it can lead to reduced mobility, tightness, and even tension headaches. The American Psychological Association (2024) explains that muscle tension is a reflex reaction to stress. With chronic stress, this tension doesn’t fully release, which can contribute to long-term pain conditions like tension-type headaches and musculoskeletal discomfort in the upper back and shoulders.

Stress and Physical Pain Are Closely Linked

Psychological stress is not just emotional — it plays a direct role in the onset and persistence of physical pain. Studies show that people who experience chronic stress or anxiety often carry it physically, particularly in the upper trapezius and neck area (American Psychological Association, 2024). Left unaddressed, this stress can lead to muscle guarding, poor movement patterns, and reduced overall well-being. Physiotherapy helps interrupt this stress–tension–pain cycle by combining movement, manual therapy, and education to release tension and promote healthier function (Verhagen, 2021).

How Physiotherapy in Calgary Addresses Muscle Tension

At Strive Physiotherapy, we don’t just treat symptoms. We identify what’s causing your discomfort and create a personalized plan to improve it. This often includes:

• Manual therapy to release tight muscles
• Stretching and strengthening exercises to improve posture and mobility
• Movement education to help reduce tension and prevent it from returning
• Stress-informed care that supports your overall wellness

3 Physiotherapist-Approved Exercises to Relieve Tension

These three simple exercises are designed to target key areas of neck and upper back tightness. They’re easy to do at home and take just a few minutes each day.

1. Chin Tucks

This subtle movement helps improve head and neck alignment, especially if you tend to crane your neck forward.

How to do it:

1. Sit or stand tall with your shoulders relaxed.
2. Gently tuck your chin straight back, as if you’re creating a “double chin.”
3. Hold for 3 to 5 seconds, then relax.
4. Repeat 10 times.

Tip: Your eyes should stay level. Avoid tilting your head up or down. You should feel a stretch at the base of your skull and some activation in the front of your neck.

2. Thoracic Wall Rotations

This exercise improves mobility in your upper back and helps counteract stiffness caused by sitting or hunching forward.

How to do it:

1. Stand next to a wall and place your right hand on the wall at shoulder height.
2. Step forward slightly with your inside leg.
3. Rotate your torso toward the wall, reaching your left arm across your body and toward the wall behind you.
4. Hold for 3 seconds, then return to start.
5. Repeat 10 times per side.

Tip: Keep your hips facing forward and let the rotation come from your upper spine, not your lower back.

3. Side Flexion Neck Stretch

This stretch targets the muscles along the sides of your neck, which often tighten up from stress or poor posture.

How to do it:

1. Sit or stand tall with your shoulders relaxed.
2. Gently tilt your head toward one shoulder, as if you’re trying to touch your ear to your shoulder.
3. Hold for 20 to 30 seconds. You can gently deepen the stretch by applying light pressure with your hand.
4. Slowly return to centre and switch sides.

Tip: Avoid shrugging your shoulders. Keep them relaxed and down throughout the stretch.

When to See a Physiotherapist

While these exercises can be a great starting point, persistent or recurring neck and upper back tension may need professional attention. If you’re dealing with:

• Chronic tightness or stiffness
• Headaches that start at the base of your neck
• Limited movement when turning your head or looking up or down
• Discomfort that worsens with stress or screen time

It may be time to book an appointment. At Strive Physiotherapy in Calgary, we’ll guide you through a customized treatment plan to relieve tension, restore mobility, and build long-term habits that support your well-being.

Watch the Exercises in Action

Check out our video below for a quick demo of each movement!

Try Physiotherapy in Calgary for Lasting Relief

Managing neck and upper back tension doesn’t have to be a daily struggle. With targeted support, experienced guidance, and consistent care, physiotherapy in Calgary can help you reduce stress-related tension, restore your mobility, and feel more in control of your well-being.

Book your appointment with Strive Physiotherapy today and take the next step toward lasting relief.

References

• American Psychological Association. (2024, October 21). Stress effects on the body. https://www.apa.org/topics/stress/body
• Verhagen, A. (2021). Physiotherapy management of neck pain. World Physiotherapy. https://www.researchgate.net/publication/348095727_Physiotherapy_management_of_neck_pain