Balance In Motion

How We Restore Elbow Function 👇🏻

In our last post, we talked about why successful elbow rehab means looking beyond the painful tendon.

So what does that actually look like?

One of the biggest mistakes we see is jumping straight into strengthening a painful tendon.

Instead, we first work to restore movement quality.
We ask:
- Is forearm mobility limited?
- Can the wrist move through its full range?
- How well can the forearm pronate and supinate?
- Is rotational control restricted?
- Which movements are painful, stiff, or weak?

The exercises in this post are examples of how we begin addressing these impairments.

Improving movement often creates better opportunities to progressively load the tissues that need it.

From there, we build strength and capacity, not just through wrist flexion and extension, but by challenging the forearm in multiple directions, including pronation, supination, radial and ulnar deviation, grip strength, and rotational control.

The goal isn’t simply to perform more exercises. It’s to restore your forearm’s ability to tolerate the demands of everyday life, work, and sport.

*The videos in this post aren’t intended to be a step-by-step rehabilitation program. They’re examples of some of the mobility and loading strategies we commonly use, based on an individual’s presentation and goals.

Questions? Comment below!

100 program progressions.

Which happened over 10 years of showing up, putting in the work, and continuing to raise the bar. And let us tell you, Rochelle raises the bar and then some.

Rochelle has been with us since September 2016. She’s always willing to work hard, push herself, and get stronger. Her care and attention to technique has always, and will continue to impress us.

She’s one of those people who truly embraces the process. Her consistency goes well beyond just showing up.

And not only that, she brings the best energy (and if you’re lucky, jokes) to every session, especially if it’s outside ☀️

Now officially on our BIM Member Hall of Fame 👏

Drop some love for Rochelle and help us congratulate her! 🙌🏻👇🏻💙

Feeling stiffness or tightness in your lower back?

We got your back 😎

These 7 movements are designed to help you build strength within your mobility, so deeper positions feel natural, not forced.

We’re moving beyond just “loosening things up” and instead focusing on lasting mobility that supports how you move and perform.

If you’re dealing with tightness through your hips or lower back, it’s not just about stretching. 

You need a combination of:
 → mobility
 → strength
 → control

This is what allows your body to:
• move well
• maintain position (especially with prolonged sitting or standing)
• and reduce fatigue or discomfort over time

When your core and hips can support your spine effectively, things start to feel a whole lot easier.

Try these out and let us know how they feel 👇

Meet our 2026 BIMterns!!!

👋 Rykan
👋 Nicolas
👋 Paul

They’re now in their third week of tutorials, shadowing, and readings as part of their internship journey. Our goal is to provide them with hands-on experience and valuable knowledge to support their growth.

You’ll see them shadowing at both locations until May so make sure to say hello!

Now in its 12th year, BIM’s internship program continues to be a rewarding opportunity to help develop future coaches and kinesiologists. We’re always grateful and excited to be part of their journey 💪

Somewhere between “trust the process” and “wow, this actually worked.”  🎯 Be honest, what are you training for right now?!

BIM’s 2025 Wrapped! Thank you for an amazing and eventful year. We can’t wait to see you crush your goals next year! 😄

Thinking about what’s next after school?
If you’re a 3rd or 4th year kinesiology student (or recent grad) who’s curious about coaching, this might be for you.

Since 2015, Balance In Motion has run a structured internship designed to bridge the gap between classroom learning and real-world coaching. Over the years, 11 cohorts of BIMterns have completed our 12-week program, gaining hands-on experience in a semi-private training environment.

The BIMternship is built around mentorship, continuing education, and practical application, the same values that guide how we develop our coaching team.

The next intake begins February 9th, 2026. Applications are now open.

What the 12 weeks cover:
• Exercise coaching & cueing
• Functional anatomy in practice
• Program design principles
• Energy system development
• Assessment & decision-making

📆 Application deadline: January 17th, 2026
📍 Program start date: February 9th, 2026

📝 Who should apply:
A background in kinesiology or exercise science is helpful (3rd & 4th year students welcome), but curiosity, work ethic, and a desire to learn matter most.

📋 Apply via the link in our bio

Know someone who’d be a great fit? Share this with them or tag them below 👇

Meet the BIM Vancouver Coaching Team 👇

Swipe to find out who wakes up in the middle of the night to watch soccer, and who will try almost any beverage!

Want to learn more about our coaches? Full bios are on our website! 

Link in bio.

Meet the BIM Richmond Coaching Team 👇

Swipe to find out who’s terrified of spiders, who wakes up at 4:30–5am to cook a steak before coaching at 6am, and who can hold their breath for over 2 minutes 😅

Want to learn more about our coaches? Full bios are on our website!

Link in bio.