Episodes

  • Episode 39: Debunking Ontario Wellness Myths — Why Your New Year's Resolution Is Already Set Up to Fail

    Episode 39: Debunking Ontario Wellness Myths — Why Your New Year's Resolution Is Already Set Up to Fail
    Dec 30 2025
    **Why Your New Year's Resolution Is Already Set Up to Fail** Right now, millions of people are writing down ambitious goals. Lose 30 pounds. Go to the gym five days a week. Finally fix that back pain. Get in the best shape of my life. And statistically, **80% of them will have abandoned those goals by mid-February.** This isn't a willpower problem. It's a strategy problem. The entire framework of New Year's resolutions is fundamentally flawed. --- **The Myth:** January 1st is a fresh start. A clean slate. The perfect time to overhaul your life and become a new person. It sounds inspiring. But it's built on three false assumptions that virtually guarantee failure. --- **Three False Assumptions:** **False Assumption 1: Motivation Is Enough** Motivation is an emotion—and like all emotions, it fluctuates. It's high on January 1st. It's lower on January 15th when it's cold and dark. It's gone by February when life gets busy. Motivation gets you started. It doesn't keep you going. What keeps you going is systems, habits, and momentum built through consistency—not intensity. **False Assumption 2: Bigger Is Better** Big goals lead to overwhelm, burnout, and failure. They require too much change too fast. Small goals—the minimum viable dose—lead to big results because they're achievable, build confidence, and create momentum that compounds. A 10-minute daily walk beats a gym membership you use twice and abandon. **False Assumption 3: January 1st Is Special** January 1st is just a Thursday. Your body doesn't know it's a new year. Your habits don't reset at midnight. The "fresh start" is an illusion—and a dangerous one, because it implies other days aren't good enough to start. --- **The Real Problem: All-or-Nothing Thinking** Resolution thinking says: either I do this perfectly, or I've failed. Miss one workout? Failed. Eat one bad meal? Failed. This is why 80% fail—not lack of willpower, but a framework with no room for imperfection. --- **What Actually Works — Five Principles:** **Principle 1: Systems Over Goals** Goals tell you where to go. Systems tell you how to get there. Instead of "lose 20 pounds," build a system: "I eat protein with every meal. I move for 20 minutes every morning." The system is the daily action. The goal is the byproduct. **Principle 2: Identity Over Outcomes** Instead of "I want to exercise more," adopt the identity: "I'm someone who moves every day." When actions align with identity, they stop requiring willpower. **Principle 3: Minimum Viable Dose** Start so small you can't fail. Want a movement habit? Start with 5 minutes. Not 30. Five minutes is too easy to skip. Once it's automatic, expand. Consistency over intensity. **Principle 4: Anchor to Existing Habits** Habit stacking: "After I pour my morning coffee, I do 5 minutes of joint mobility." The existing habit becomes the trigger. The new habit becomes automatic. **Principle 5: Track Visibly** Put a calendar on your wall. Mark an X every day you show up. The chain becomes its own motivation. If you miss a day, never miss two. --- **The Anti-Resolution Protocol for 2026:** **Step 1: Choose One Thing** Not five things. One thing. What single change would have the biggest impact on your health? **Step 2: Define the Minimum Viable Dose** What's the smallest version you could do every day without fail? Make it almost too easy. **Step 3: Anchor It** Attach it to something you already do daily. **Step 4: Track It** Build the chain. Protect the chain. **Step 5: Expand Only After Consistency** After 30 days of consistent action, then consider expanding. Grow slowly. --- **Key Takeaway:** New Year's resolutions fail because they're built on motivation, dramatic change, and the illusion that January 1st is special. None of that works. What works is **systems over goals, identity over outcomes, minimum viable dose, habit anchoring, and visible tracking.** Don't set a resolution tomorrow. Build a system instead. --- **SEO Keywords:** Burlington physiotherapy, Ontario chiropractor, New Year's resolution, why resolutions fail, habit building, systems over goals, identity change, minimum viable dose, habit stacking, consistency over intensity, momentum building, behavior change, James Clear, Atomic Habits, sustainable change, January fitness, New Year health goals, Dr. Nick Kuiper, Absolute Rehabilitation and Wellness, Burlington rehabilitation, Ontario wellness, GTA health, Southern Ontario healthcare, 2026 health goals, anti-resolution, habit anchoring, visible tracking --- **About Absolute Rehabilitation and Wellness:** Located in Burlington, Ontario, we don't just treat symptoms—we build systems for lasting health. Let's make 2026 the year you stop starting over and start building. **Connect with Us:** 📧 Email: drkuiperdc@absoluterw.com 🌐 Website: AbsoluteRehabWellness.ca 📱 Instagram: @absoluterehabwellness --- *Absolute Edge: Performance & Rehab is brought to you by Dr. Nick Kuiper of Absolute Rehabilitation and ...
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    8 mins
  • Episode 38: Absolute Advantage Kickstart — The Week Between: Why This Is the Most Important Week of the Year

    Episode 38: Absolute Advantage Kickstart — The Week Between: Why This Is the Most Important Week of the Year
    Dec 29 2025
    **The Week Between: Why This Is the Most Important Week of the Year** It's Monday, December 29th. Christmas is behind you. New Year's Eve is a few days away. And right now, you're in what I call "the week between." This strange liminal space where most people check out completely. The tree is still up. The leftovers are still in the fridge. Nobody really knows what day it is. And the default mode is to coast until January 1st. But here's what I want you to understand: **this week isn't a throwaway. This is actually the most important week of the year.** --- **Why This Week Matters:** Most people treat December 26th through January 1st as an extension of the holidays. Then January 1st arrives, and they try to flip a switch—cold turkey, aggressive goals, white-knuckle willpower. By January 15th? Burned out, overwhelmed, or injured. But what if instead of coasting, you used this week strategically? What if these five days became a gentle recalibration—so January 1st isn't a jarring restart, but a seamless continuation? This is the advantage of the week between. Everyone else is checked out. You're quietly rebuilding. --- **The Post-Christmas Reality:** After the travel, gatherings, disrupted sleep, and indulgences, things have shifted: - **Tissues are stiff** — Days of prolonged sitting and irregular movement have left joints restricted - **Inflammation is elevated** — Alcohol, sugar, processed foods, and stress have inflammatory markers running high - **Circadian rhythm is off** — Late nights and inconsistent schedules have confused your internal clock - **Motor patterns are sluggish** — Stabilizers and movement patterns have started to decay - **Momentum has stalled** — Whatever routines you had are interrupted The question is: do you let it compound for another week, or start turning it around now? --- **The Week Between Protocol — Your 5-Day Strategic Plan:** **Day 1 (Today): Reclaim Your Morning** - Hydrate first: 16-20 oz water before anything else - Get natural light: 10-15 minutes outside, no sunglasses - Move for 10 minutes: Joint mobility, a short walk, light activation **Day 2: Restore Joint Mobility** - 10-15 minutes of CARs: Hip CARs, shoulder CARs, thoracic CARs, lumbar CARs, ankle CARs - Slow, controlled, full range of motion - Actively lubricating joints, stimulating capsules, improving motor control **Day 3: Address Inflammation** - Hydration: Half your body weight in ounces daily - Nutrition: Front-load meals with protein and fruit, minimize processed foods - Alcohol: Consider a break until New Year's Eve - Sleep: Move bedtime back toward your normal schedule **Day 4: Rebuild Activation** - 3-5 minutes daily: Glute bridges, dead bugs, bird dogs - Quality over quantity—feel each muscle engage - Rebuild neuromuscular connections **Day 5: Set Your Intention** - January 1st becomes a continuation, not a restart - Set specific outcomes: Less pain. More energy. Better movement. Stronger performance. - Write it down. Make it concrete. --- **The Monday Movement Mandate (15 Minutes):** **Minutes 1-5: Joint Mobility** - Hip CARs (1 min) - Shoulder CARs (1 min) - Thoracic CARs (1 min) - Lumbar CARs (1 min) - Ankle CARs (1 min) **Minutes 6-10: Activation** - Glute bridges: 2 sets of 10 - Dead bugs: 2 sets of 8 each side - Bird dogs: 2 sets of 8 each side **Minutes 11-15: Movement** - Walk, light movement, or gentle cardio - Get heart rate up slightly - Breathe, move, reset --- **Key Takeaway:** Most people rely on motivation—they wait for January 1st, ride the wave, and crash when it fades. But motivation is unreliable. **Momentum is reliable.** Small actions, repeated consistently, that build on each other. By using this week strategically, you're building momentum now—so when everyone else is struggling to start, you're already moving. **Consistency beats intensity. The week between is your secret weapon.** --- **SEO Keywords:** Burlington physiotherapy, Ontario chiropractor, post-Christmas recovery, holiday recovery protocol, New Year health goals, January reset, morning routine, circadian rhythm, inflammation reduction, joint mobility, Hip CARs, shoulder CARs, thoracic CARs, lumbar CARs, ankle CARs, glute bridges, dead bugs, bird dogs, momentum building, consistency over intensity, Dr. Nick Kuiper, Absolute Rehabilitation and Wellness, Burlington rehabilitation, Ontario wellness, GTA health, Southern Ontario healthcare, New Year wellness, holiday stiffness, post-holiday inflammation --- **About Absolute Rehabilitation and Wellness:** Located in Burlington, Ontario, we're here to help you finish 2025 strong and start 2026 even stronger. If the holidays left you with more than just stiffness—a flare-up, nagging injury, or building pain—don't wait until January to address it. **Connect with Us:** 📧 Email: drkuiperdc@absoluterw.com 🌐 Website: AbsoluteRehabWellness.ca 📱 Instagram: @absoluterehabwellness --- *Absolute Edge: Performance & Rehab is brought to you by Dr...
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    8 mins
  • Episode 37: Debunking Ontario Wellness Myths — Why Your "Tight Hamstrings" Aren't Actually Tight

    Episode 37: Debunking Ontario Wellness Myths — Why Your "Tight Hamstrings" Aren't Actually Tight
    Dec 23 2025
    **Why Your "Tight Hamstrings" Aren't Actually Tight** You've probably said it yourself. You bend forward, can't touch your toes, and conclude that your hamstrings are the problem. So you stretch them. Every day. For weeks. Maybe months. And nothing changes. Here's the truth that might surprise you: most "tight hamstrings" aren't actually tight. They're neurologically locked—and stretching them is the wrong solution. --- **The Myth:** If a muscle feels tight or restricts your range of motion, it must be shortened and needs to be lengthened through stretching. It sounds logical. But it's fundamentally flawed. Muscle "tightness" is a sensation—not a measurement. Research from the University of Queensland found that people who report feeling "tight" often have normal or even above-average muscle length when measured objectively. The sensation of tightness didn't correlate with actual tissue restriction. --- **The Four Real Causes of "Tight" Hamstrings:** **Cause 1: Neural Tension** Your sciatic nerve runs directly through your hamstring region. When that nerve is irritated—whether from your lower back, your piriformis, or anywhere along its path—it creates a protective response that feels exactly like muscle tightness. Stretching a nerve under tension doesn't help—it often makes things worse. **Cause 2: Anterior Pelvic Tilt** When your pelvis tips forward—from prolonged sitting, weak glutes, or tight hip flexors—it puts your hamstrings on constant stretch. They're already lengthened, all day long. Your hamstrings aren't tight—they're overworked, fighting to control a pelvis being pulled forward by your hip flexors. **Cause 3: Core Instability** Your hamstrings are secondary stabilizers of your pelvis and spine. When your deep core muscles aren't doing their job, your hamstrings pick up the slack. They tighten not because they're short, but because they're working overtime to create stability your core isn't providing. **Cause 4: Protective Guarding** Sometimes tightness is your body's way of protecting an injury—even one you don't know you have. A disc issue, a hip joint restriction, even an old ankle sprain can cause your hamstrings to guard protectively. The tightness isn't the problem—it's the symptom. --- **What To Do Instead:** **Step 1: Identify the Root Cause** Get assessed by someone who looks at the whole chain—your lumbar spine, pelvis, hips, neural tension, and core stability. The site of the symptom is rarely the source of the problem. **Step 2: Address Pelvic Position** Focus on hip flexor mobility and glute activation. Hip flexor stretches with PAILS and RAILS, glute bridges, and posterior pelvic tilt exercises will do more for your hamstrings than any hamstring stretch ever could. **Step 3: Build Core Stability** Restore the primary stabilizers so your hamstrings don't have to compensate. Dead bugs, bird dogs, pallof presses, and anti-rotation holds. Quality over quantity. Control over intensity. **Step 4: Use Active Mobility, Not Passive Stretching** Hip CARs, active straight leg raises, and eccentric loading all improve mobility while building strength and control. Passive stretching just lengthens tissue temporarily without addressing why it was tight in the first place. --- **Key Takeaway:** Tightness is a sensation, not a diagnosis. When your hamstrings feel tight, your body is telling you something—but it's rarely "stretch me more." If you've been stretching your hamstrings for months or years without lasting change, stop. Get assessed. Find the root cause. --- **SEO Keywords:** Burlington physiotherapy, Ontario chiropractor, tight hamstrings, hamstring tightness, why stretching doesn't work, neural tension, sciatic nerve, anterior pelvic tilt, core instability, protective guarding, Hip CARs, PAILS and RAILS, glute activation, hip flexor stretches, motor control, dead bugs, bird dogs, pallof press, root cause treatment, Dr. Nick Kuiper, Absolute Rehabilitation and Wellness, Burlington rehabilitation, Ontario wellness, GTA health, Southern Ontario healthcare, muscle tightness myth, flexibility myths debunked --- **About Absolute Rehabilitation and Wellness:** Located in Burlington, Ontario, we don't just treat symptoms—we find the source. Let us help you understand why your body is doing what it's doing, so we can fix it for good. **Connect with Us:** 📧 Email: drkuiperdc@absoluterw.com 🌐 Website: AbsoluteRehabWellness.ca 📱 Instagram: @absoluterehabwellness --- *Absolute Edge: Performance & Rehab is brought to you by Dr. Nick Kuiper of Absolute Rehabilitation and Wellness in Burlington, Ontario. Episodes air Monday through Friday, delivering evidence-based health strategies in 3-5 minutes.*
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    7 mins
  • Episode 36: The Friday Formula: Your Holiday Survival Guide for a Pain-Free Christmas Break

    Episode 36: The Friday Formula: Your Holiday Survival Guide for a Pain-Free Christmas Break
    Dec 19 2025
    **Your Holiday Survival Guide for a Pain-Free Christmas Break** The holiday break is here. For the next week or two, routines go out the window. You'll be traveling, hosting, visiting family, lifting luggage, sleeping in guest beds, sitting for long drives, and probably indulging more than usual. And if you're not strategic about it, you'll come back in January stiff, sore, inflamed, and starting from scratch. I see it every year. The first two weeks of January, our clinic fills up with people who "threw out their back" lifting a suitcase, woke up with a neck that won't turn, or have knee pain that "came out of nowhere." None of it came out of nowhere. It was predictable. And it was preventable. --- **The Five Holiday Traps (And How to Avoid Them):** **Trap 1: The Travel Trap** Prolonged sitting compresses spinal discs, tightens hip flexors, inhibits glutes, and reduces blood flow. A six-hour drive without breaks is like a six-hour assault on your spine. **The Solution: The 60-Minute Rule** — Stop and move every 60 minutes. Before your trip, do a 10-minute movement prep: hip CARs, thoracic CARs, lumbar CARs, glute bridges. **Trap 2: The Sleep Trap** Guest beds, pullout couches, air mattresses—poor sleep positioning for even one or two nights can trigger neck pain, back pain, and headaches that linger for weeks. Poor sleep quality increases pain sensitivity by 15-20%. **The Solution: Control What You Can** — Bring your own pillow. Use extra pillows strategically. Follow the 30-30 rule: stay within 30 minutes of your normal bedtime and wake time. **Trap 3: The Sitting Trap** The average person sits 2-3 extra hours per day during the holidays—that's 14-21 extra hours per week. Your hip flexors are shortening. Your glutes are shutting down. **The Solution: Movement Snacks** — Every 30 minutes, stand up, do 10 squats, walk to another room, stretch your hip flexors. Change positions frequently. **Trap 4: The Inflammation Trap** More food, more alcohol, more sugar, more stress. Alcohol increases pro-inflammatory cytokines, disrupts sleep, dehydrates tissues, and compromises recovery. **The Solution: Strategic Indulgence** — Use the 1-for-1 rule (one glass of water for every alcoholic drink). Front-load your day with protein and fruit. Maintain morning sunlight exposure. **Trap 5: The All-or-Nothing Trap** "It's the holidays, so I'm taking a complete break." This is how weeks of progress get erased. Two weeks of nothing isn't a break—it's a setback. **The Solution: The Minimum Viable Dose** — 10-15 minutes of intentional movement per day: - 2 minutes joint mobility: Hip CARs, shoulder CARs, thoracic CARs, lumbar CARs, ankle CARs - 3 minutes activation: Glute bridges, dead bugs, bird dogs - 5-10 minutes movement: A walk, squats, lunges, dynamic stretching --- **Your Holiday Assignment:** 1. Pack your pillow and a lacrosse ball — non-negotiable travel items 2. Commit to the 10-minute morning minimum — every day, even Christmas Day 3. Set reminders to move every 60 minutes during travel, every 30 minutes during prolonged sitting 4. Hydrate intentionally — one glass of water for every alcoholic drink 5. Get morning sunlight — even 10 minutes regulates cortisol, inflammation, and sleep quality --- **Key Takeaway:** The break doesn't have to break you. The holidays aren't just a survival challenge—they're an opportunity. Use the extra time for recovery, not destruction, and come back in January ahead of where you started. --- **SEO Keywords:** Burlington physiotherapy, Ontario chiropractor, holiday health tips, Christmas pain prevention, travel back pain, holiday inflammation, movement snacks, CARs exercises, hip CARs, thoracic CARs, lumbar CARs, ankle CARs, minimum viable dose, holiday recovery, sleep positioning, circadian rhythm, hydration protocol, morning sunlight, Dr. Nick Kuiper, Absolute Rehabilitation and Wellness, Burlington rehabilitation, Ontario wellness, GTA health, Southern Ontario healthcare, holiday workout, Christmas exercise routine, New Year health, pain-free holidays, weekend wellness, proactive health, preventative care --- **About Absolute Rehabilitation and Wellness:** Located in Burlington, Ontario, we help you enjoy your holidays fully and start the new year from a position of strength, not recovery. If you run into trouble over the break—a flare-up, an injury, something that needs attention—we're here to help. **Connect with Us:** 📧 Email: drkuiperdc@absoluterw.com 🌐 Website: AbsoluteRehabWellness.ca 📱 Instagram: @absoluterehabwellness --- *Absolute Edge: Performance & Rehab is brought to you by Dr. Nick Kuiper of Absolute Rehabilitation and Wellness in Burlington, Ontario. Episodes air Monday through Friday, delivering evidence-based health strategies in 3-5 minutes.*
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    8 mins
  • Episode 35: The Thursday Truth: Your Shoulder Pain Might Not Be Coming From Your Shoulder

    Episode 35: The Thursday Truth: Your Shoulder Pain Might Not Be Coming From Your Shoulder
    Dec 18 2025
    **Your Shoulder Pain Might Not Be Coming From Your Shoulder** If you've ever been told you have "impingement," or if you have shoulder pain when you reach overhead, pain when you sleep on your side, or that deep ache in the front or side of your shoulder that just won't go away—this episode is for you. Here's the problem: most people treat shoulder impingement by focusing entirely on the shoulder. They do rotator cuff exercises. They get cortisone injections. They rest and wait. Sometimes they even get surgery. And for many of them, the pain comes back—or it never fully goes away in the first place. Why? Because shoulder impingement is rarely just a shoulder problem. It's a whole-body movement problem that shows up at the shoulder. --- **What You'll Learn:** **What Is Shoulder Impingement?** Your shoulder is a ball-and-socket joint with a small space between the humeral head and the acromion called the subacromial space. Running through this space are your rotator cuff tendons and bursa. Shoulder impingement occurs when this space gets compressed, pinching these structures and causing pain and inflammation. **Why Traditional Treatments Often Fail:** - **Rotator cuff exercises alone** don't address thoracic stiffness, scapular dyskinesis, cervical involvement, or core dysfunction - **Cortisone injections** reduce inflammation temporarily but don't fix the mechanical cause - **Surgery** creates more space structurally but doesn't address movement dysfunction **The 4 Real Culprits Behind Shoulder Impingement:** 1. **Thoracic Spine Stiffness** — Your mid-back needs to extend for your shoulder to move overhead. If you're hunched from desk work, your thoracic spine locks in flexion, forcing the shoulder to compensate and jamming the humeral head upward. 2. **Scapular Dyskinesis** — Your shoulder blade must upwardly rotate, posteriorly tilt, and externally rotate for overhead movement. When this coordination is off, the acromion doesn't get out of the way—a motor control problem, not a strength problem. 3. **Cervical Spine Dysfunction** — The nerves supplying your rotator cuff come from C5, C6, C7. Dysfunction here can cause weakness, altered motor control, and referred pain that feels like shoulder pain. 4. **Core and Hip Dysfunction** — Your shoulder is part of a kinetic chain. If your core is weak or hips are restricted, your shoulder compensates for what the foundation isn't doing. **The Complete Approach That Actually Works:** - **Step 1: Assess the Whole Chain** — Examine thoracic spine, cervical spine, scapular mechanics, core stability, and hip mobility - **Step 2: Restore Thoracic Mobility** — Manual therapy, mobilizations, foam roller extensions, open books - **Step 3: Retrain Scapular Motor Control** — Wall slides, serratus punches, prone Y-T-W patterns focused on quality - **Step 4: Address Cervical Involvement** — Cervical mobilization, postural correction, nerve gliding exercises - **Step 5: Integrate the Kinetic Chain** — Core stability training, hip mobility work, progressive loading --- **Key Questions to Ask Yourself:** If you've been dealing with shoulder impingement that isn't responding to treatment, ask: - Has anyone looked at my thoracic spine? - Has anyone assessed my scapular mechanics? - Has anyone examined my neck? - Has anyone evaluated my core? If the answer is no, you haven't had a complete assessment. --- **Key Takeaway:** Your shoulder is the victim, not the criminal. The real culprits are usually hiding in your thoracic spine, your scapula, your neck, or your core. Treat the shoulder in isolation and you'll get isolated results. Treat the whole system and you get lasting resolution. --- **SEO Keywords:** Burlington physiotherapy, Ontario chiropractor, shoulder impingement, shoulder pain, rotator cuff, subacromial impingement, shoulder impingement treatment, failed shoulder surgery, cortisone injection not working, thoracic spine stiffness, scapular dyskinesis, scapular motor control, cervical radiculopathy shoulder pain, referred shoulder pain, rotator cuff exercises not working, overhead shoulder pain, sleeping on shoulder pain, shoulder clicking, shoulder catching, kinetic chain, movement dysfunction, whole body assessment, Dr. Nick Kuiper, Absolute Rehabilitation and Wellness, Burlington rehabilitation, Ontario wellness, GTA health, Southern Ontario healthcare, shoulder blade pain, upper trap pain, serratus anterior, lower trapezius, postural correction, desk worker shoulder pain --- **About Absolute Rehabilitation and Wellness:** Located in Burlington, Ontario, Absolute Rehabilitation and Wellness examines the body's full suspension system. When you come in with shoulder impingement, we assess the entire chain—thoracic spine, cervical spine, scapular mechanics, core stability, and hip mobility—to identify what's actually driving your impingement and build a plan that addresses the root cause. **Connect with Us:** 📧 Email: drkuiperdc@...
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    9 mins
  • Episode 34: The Tuesday Truth: That Tingling in Your Hand Isn't Always Carpal Tunnel

    Episode 34: The Tuesday Truth: That Tingling in Your Hand Isn't Always Carpal Tunnel
    Dec 16 2025
    **That Tingling in Your Hand Isn't Always Carpal Tunnel** Your hand starts tingling. You Google it. Every result says carpal tunnel. You buy a wrist brace. Maybe you get a cortisone injection. Maybe you're even scheduled for surgery. But here's the problem: tingling in the hand can come from at least six different places—and only one of them is actually carpal tunnel syndrome. If you treat the wrong cause, you get zero results. Worse, you might undergo an invasive procedure that never had a chance of helping. --- **What You'll Learn:** **The Anatomy: Why Hand Tingling Has Many Causes** The nerves that supply your hand don't start at your wrist—they start in your neck. From there, they travel through the scalenes, under the collarbone, through the thoracic outlet, past the elbow, through the forearm, and finally through the carpal tunnel. At every point along that path, the nerve can be compressed. Assuming the problem is at the wrist without checking everywhere else is like assuming a traffic jam is always caused by the last intersection—without checking the entire highway. **The 6 Real Causes of Hand Tingling:** 1. **Cervical Radiculopathy (The Neck)** — Compression at the nerve root from disc bulge, herniation, or degenerative changes. *Key sign: symptoms change when you move your neck.* 2. **Thoracic Outlet Syndrome (The Shoulder/Chest)** — Compression between the collarbone and first rib. Common with poor posture and forward head position. *Key sign: symptoms worsen with arms overhead or carrying heavy bags.* 3. **Cubital Tunnel Syndrome (The Elbow)** — Compression of the ulnar nerve at the "funny bone." *Key sign: tingling in ring and pinky fingers that worsens when elbow is bent.* 4. **Pronator Teres Syndrome (The Forearm)** — Compression of the median nerve in the forearm. *Key sign: forearm pain with gripping or twisting motions.* 5. **Carpal Tunnel Syndrome (The Wrist)** — Compression at the carpal tunnel. *Key sign: symptoms isolated to hand (thumb, index, middle finger), worse at night, no pinky involvement.* 6. **Double Crush Syndrome (Multiple Sites)** — Compression at two or more points along the nerve pathway. *This is why carpal tunnel surgery sometimes "fails"—only half the problem was addressed.* **Consequences of Wrong Diagnosis:** - Failed conservative treatment (braces, stretches that don't help) - Unnecessary cortisone injections at the wrong location - Failed surgery (procedure at wrist when problem is in neck) - Progressive nerve damage while treating the wrong site **What a Proper Assessment Includes:** - Cervical spine examination—range of motion, provocative tests, neurological screening - Shoulder and thoracic outlet assessment—posture, overhead tests, compression tests - Elbow examination—cubital tunnel assessment, ulnar nerve mobility - Forearm and wrist examination—carpal tunnel tests, grip strength, sensation testing **Questions to Ask Yourself:** - Where exactly is the tingling? Which fingers? - When is it worse? At night? With certain positions? - Do you have neck pain, shoulder tension, or forearm aching? - Does changing your neck position change your hand symptoms? **Treatment Matched to Cause:** - **Cervical radiculopathy:** Spinal mobilization, postural correction, nerve gliding exercises - **Thoracic outlet syndrome:** Postural rehabilitation, scalene and pec minor release, first rib mobilization - **Cubital tunnel syndrome:** Elbow positioning, ulnar nerve glides, activity modification - **True carpal tunnel:** Wrist splinting, carpal bone mobilization, conservative or surgical release when necessary --- **Key Takeaway:** Tingling in your hand doesn't automatically mean carpal tunnel syndrome. That's one possibility out of six—and treating the wrong cause leads to failed treatments, unnecessary procedures, and prolonged suffering. Don't accept a quick label. Get a complete assessment. Treat the right thing. --- **SEO Keywords:** Burlington physiotherapy, Ontario chiropractor, carpal tunnel syndrome, hand tingling, hand numbness, nerve compression, cervical radiculopathy, thoracic outlet syndrome, cubital tunnel syndrome, double crush syndrome, wrist pain, nerve pathway, pinched nerve, failed carpal tunnel surgery, median nerve, ulnar nerve, neck pain hand tingling, proper diagnosis, comprehensive assessment, nerve entrapment, repetitive strain injury, office worker hand pain, computer worker injury, Dr. Nick Kuiper, Absolute Rehabilitation and Wellness, Burlington rehabilitation, Ontario wellness, GTA health, Southern Ontario healthcare, hand weakness, grip strength, numbness in fingers, wrist brace not working --- **About Absolute Rehabilitation and Wellness:** Located in Burlington, Ontario, Absolute Rehabilitation and Wellness examines the body's full suspension system. When you come in with hand tingling, we trace the entire nerve pathway from your neck to your fingertips—identifying where compression is actually occurring and ...
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    5 mins
  • Episode 33: The Monday Momentum: How to Make This Week Different

    Episode 33: The Monday Momentum: How to Make This Week Different
    Dec 15 2025
    **How to Make This Week Different** How many Mondays have you started with good intentions—only to end up in the exact same place by Friday? You tell yourself, "This week I'll stretch every morning." By Wednesday, you've forgotten. You say, "This week I'll finally book that appointment." By Friday, you still haven't picked up the phone. It's not because you're lazy. It's not because you don't care. It's because intention without structure fails every single time. Today, we're talking about how to actually make this week different—not through motivation, but through momentum. --- **What You'll Learn:** **Why Motivation Fails:** - Motivation is an emotion—it fluctuates and disappears when you need it most - Research shows: people relying on motivation succeed less than 20% of the time - People who build systems and habits succeed over 60% of the time - Motivation gets you started. Systems keep you going. **The Three Principles of Momentum:** **Principle 1: Start So Small You Can't Fail** - Not 30 minutes of stretching—five minutes - Not a complete diet overhaul—one additional serving of vegetables - Not five gym sessions—one 15-minute walk - Momentum comes from consistency, not intensity **Principle 2: Anchor to an Existing Habit (Habit Stacking)** - "After I pour my morning coffee, I will do my five-minute movement routine" - "Before I sit down for lunch, I will do 10 squats" - "When I brush my teeth at night, I will do 60 seconds of deep breathing" - The existing habit becomes the automatic trigger **Principle 3: Track Visibly** - Get a calendar and put it somewhere visible - Every day you complete your action, put a big X on that day - Your only job: don't break the chain - Visual progress reinforces the behavior **The Monday Momentum Protocol:** 1. **Choose One Action** — Make it specific, small, and achievable 2. **Anchor It** — Write it as: "After I [existing habit], I will [new action]" 3. **Track It** — Mark every completed day visibly 4. **Do It Today** — Start the momentum now, don't wait until tomorrow **The Compound Effect:** - 5 minutes/day = 35 minutes/week = 30+ hours/year - **Physically:** Maintains joint health, prevents stiffness, builds foundation - **Neurologically:** Reinforces neural pathways, behavior becomes automatic - **Psychologically:** Builds self-trust and identity as someone who takes care of their body **The Monday Mindset Shift:** Stop thinking of Monday as a fresh start. Start thinking of it as a continuation. When Monday is a continuation, there's no starting over—there's only moving forward. --- **Your Assignment Today:** 1. Choose your one action for this week—write it down 2. Identify your anchor—what existing habit will trigger this action? 3. Set up your tracking—calendar, paper, phone—somewhere visible 4. Do the action today—start the momentum now --- **Key Takeaway:** Motivation is unreliable. Momentum is unstoppable. Don't try to overhaul your life this week. Just build momentum. One action. Anchored to a habit. Tracked visibly. Done consistently. --- **SEO Keywords:** Burlington physiotherapy, Ontario chiropractor, habit building, behavior change, motivation vs habits, habit stacking, consistency over intensity, Monday motivation, weekly health routine, building momentum, compound effect, small habits big results, health habits, movement routine, morning routine, proactive health, sustainable change, health systems, Dr. Nick Kuiper, Absolute Rehabilitation and Wellness, Burlington rehabilitation, Ontario wellness, GTA health, Southern Ontario healthcare, performance care, preventative care, joint mobility, daily movement, health optimization, lifestyle change, breaking bad habits, starting healthy habits, wellness momentum, fitness consistency --- **About Absolute Rehabilitation and Wellness:** Located in Burlington, Ontario, Absolute Rehabilitation and Wellness helps you identify the actions that will make the biggest difference for your specific situation and build a plan that actually works—one small action at a time. **Connect with Us:** 📧 Email: drkuiperdc@absoluterw.com 🌐 Website: AbsoluteRehabWellness.ca 📱 Instagram: @absoluterehabwellness --- *Absolute Edge: Performance & Rehab is brought to you by Dr. Nick Kuiper of Absolute Rehabilitation and Wellness in Burlington, Ontario. Episodes air Monday through Friday, delivering evidence-based health strategies in 3-5 minutes.*
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    8 mins
  • Episode 32: The Friday Truth: The Two-Minute Test That Predicts Your Monday

    Episode 32: The Friday Truth: The Two-Minute Test That Predicts Your Monday
    Dec 12 2025
    **The Two-Minute Test That Predicts Your Monday** Most people have no idea how their body is actually functioning. They wait until something hurts badly enough to demand attention. By then, the problem has been building for weeks or months. Today, I'm giving you a tool to catch problems before they become pain—a Friday check-in that takes two minutes and could save you weeks of dysfunction. --- **What You'll Learn:** **The Two-Minute Friday Test — 5 Movements:** 1. **The Deep Squat Hold (30 seconds)** — Tests hip and ankle mobility, lower back compensation 2. **The Standing Hip Rotation (15 seconds each side)** — Tests hip capsule restriction, asymmetry, impingement, and balance 3. **The Wall Angel (30 seconds)** — Tests hip flexor tightness, thoracic and shoulder restriction, upper trap compensation 4. **The Single-Leg Balance (20 seconds each side)** — Tests stability, motor control, and asymmetry 5. **The Seated Rotation (15 seconds each side)** — Tests thoracic spine mobility and segmental restriction **Scoring System:** - **Green Light** = Moving well, maintain it - **Yellow Light** = Warning sign, address before it progresses - **Red Light** = Needs attention now, get assessed **The Weekend Prescription Based on Your Results:** **For Hip Restrictions:** - 90/90 hip stretches: 2 minutes each side, followed immediately by PAILS and RAILS—never leaving the stretched position - Hip CARs: 5 slow circles each direction - Couch stretch: 90 seconds each side **For Thoracic/Shoulder Restrictions:** - Thread the needle: 10 reps each side - Open books: 10 reps each side - Foam roller thoracic extensions: 2 minutes **For Stability/Balance Issues:** - Single-leg stance: 3 x 30 seconds each side - Single-leg Romanian deadlifts: 10 each side - Dead bugs: 3 x 10 each side **For Ankle Restrictions:** - Wall ankle mobilizations: 20 reps each side - Ankle CARs: 10 circles each direction - Calf stretches: 2 minutes each position (knee bent and straight), followed immediately by PAILS and RAILS --- **Why Friday Matters:** Your weekend choices either compound your problems or start solving them. If you go into the weekend with unidentified restrictions, you'll spend 48 hours reinforcing dysfunction. But if you know where your restrictions are, you can be strategic. Knowledge changes behavior. This test gives you the knowledge. --- **Key Takeaway:** Your body is always communicating. The question is whether you're listening. Two minutes. Five tests. The information you need to predict your Monday. --- **SEO Keywords:** Burlington physiotherapy, Ontario chiropractor, mobility assessment, self-assessment test, movement screening, hip mobility, ankle mobility, thoracic mobility, balance test, stability assessment, PAILS and RAILS, CARs exercises, controlled articular rotations, weekend wellness, proactive health, injury prevention, body awareness, movement quality, flexibility test, range of motion, functional movement screen, hip restrictions, ankle dorsiflexion, thoracic rotation, single-leg balance, motor control, compensation patterns, dysfunction identification, Dr. Nick Kuiper, Absolute Rehabilitation and Wellness, Burlington rehabilitation, Ontario wellness, GTA health, Southern Ontario healthcare, performance care, preventative care, mobility work, active stretching, end range strength --- **About Absolute Rehabilitation and Wellness:** Located in Burlington, Ontario, Absolute Rehabilitation and Wellness helps you identify and address movement restrictions before they become injuries. Our team-based integrated care model ensures comprehensive assessment and personalized treatment plans. **Connect with Us:** 📧 Email: drkuiperdc@absoluterw.com 🌐 Website: AbsoluteRehabWellness.ca 📱 Instagram: @absoluterehabwellness --- *Absolute Edge: Performance & Rehab is brought to you by Dr. Nick Kuiper of Absolute Rehabilitation and Wellness in Burlington, Ontario. Episodes air Monday through Friday, delivering evidence-based health strategies in 3-5 minutes.*
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    7 mins