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Cholena Horne

@cholena.h

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Try it out and @sonyaphysio is the person to call if your shoulder goes too far 💪😊

#bjjtechnique #reverseomoplata #gi taken in Victoria, British Columbia by @cholena.h

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10 months ago

💺🐱🐮 The seated cat-cow is a great movement option for prolonged desk work and travel! ✈️🖥️ It’s a way to add spinal mobility, scapular retraction, and protraction in a pinch. Best part? You don’t need much room to do it! 🙌

✨ Try 8-10reps x 2 sets a couple times a day! Or 5-8 reps every hour you’re seated

#DeskStretch #SpinalMobility #TravelReady #MoveMore #HealthyHabits
#physiotherapy #catcow #seatedcatcow #shoulderhealth #neckstretches by @cholena.h

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a year ago

My new favourite lower body strength and mobility exercises. Great for jiujitsu & Muay Thai 🤼‍♀️🥊

The elevated lateral lunge & Bulgarian split squat!

We’re working into various hip ranges: flexion, extension and abduction with load to improve mobility. These exercises also help with hip and knee stability. You can try them with or without weight to start, 10 x 3 per side to get used to the movement patterns :)

ft. @emmambrown 📸

Disclaimer: If you’ve been dealing with any lower body injuries, make sure get assessed by a rehab professional to develop a personalized plan

#physio #hiprehab #kneerehab #jiujitsu #muaythai #hipmobility #kneestrength taken in Motus Physiotherapy Langford/Victoria by @cholena.h

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a year ago

BIG congratulations to our very own Coach Loopy who won gold in his division @grapplingindustries

What a come back after a long season off from jiujitsu. In July of 2023 he was out with a medial meniscus tear that ended up needing surgery. In Dec 2023 he had the meniscus repaired… and then began the rehab. It was an arduous journey, but if we know one thing about Alex, this man has the endurance and mental fortitude to carry on.

Alex shows the true spirit of a martial artist. He does it all! We are so proud of you, coach 👏🏼❤️ by @cholena.h

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a year ago

Many sports can create imbalances in mobility and strength. While no body is perfectly symmetrical, neglecting the opposing side could lead to increased injury risk. As a striking athlete, I’ve found that thoracic mobility, rotational core strength, and posterior shoulder strength are often affected, especially if you train exclusively in an orthodox or southpaw stance. 🥊

Here are a few exercises to help address these areas:
1. Thread the Needle – Great for opening up thoracic (mid-back) rotation.
2. Bent Over Reverse Flies – Targets the upper back and posterior shoulders while engaging the core.
3. Loaded Half-Kneeling Rotations – Focuses on obliques and thoracic mobility

#physio #physiotherapist #boxing #kickboxing #mma #rotatorcuff #thoracicmobility #exercises by @cholena.h

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a year ago

Where it all started… and where would I be without @ibarracombativearts 🫶🏽🥊 thank you for guiding and protecting me, for teaching me not just martial arts but many life lessons. Grateful to get a chance to pay it forward! ☺️#boxing #kickboxing #mma by @cholena.h

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a year ago

💥Coaches Bio💥

Hailing from breathtaking Surrey, BC is Coach Sonya 🥊

As a teen, Sonya was captivated by the legendary film Ong Bak and decided to dive headfirst into kickboxing. At 16, she hit the gym and hasn’t looked back since, training in boxing, kickboxing, and Brazilian Jiu-Jitsu. She’s competed in boxing during the CombSport days and is now a competitor in BJJ. Alongside her martial arts journey, Sonya is a passionate physiotherapist, using her expertise to help others move better and perform at their best!

With a passion for clean, effective striking, Sonya places a strong emphasis on mastering the fundamentals of boxing, including efficient head movement, crisp combinations, and fluid footwork.

As a coach, Sonya is committed to building strong, well-rounded fighters by focusing on the technical aspects of striking, ensuring every student can execute with precision and confidence. by @cholena.h

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a year ago

I competed in my first JiuJitsu tournament @avagrappling last weekend and ended up winning gold in both Gi and no Gi divisions! So excited to be on this journey with such an amazing team 🥋🙏🏼💪🏽❤️@westcoastbjj_victoria
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#martialarts #BJJ #jiujitsu #femalefighter #combatsports #womeninsports #physicaltherapy #physiotherapy #physiostudent #studentphysicaltherapy #armbar #submissiongrappling #gi #grappling #grappler #mma by @cholena.h

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4 years ago