Mini At Home Workout with Dr. T

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Video by: Dr. Thinisia Thiruchelvam, BKin (Hons), D.C., A.R.T ®️, Chiropractor

Hey everyone! Hope everyone is safe and well. Here is mini workout routine to keep us all active during these times of social-distancing. No equipment needed, easy flow, and should get that heart rate going. Let me know what you guys think! Stay safe. 


A. Stability Circuit:

  1. Squats 8 times
  2. Bulgarian Split Squats 8 times each side
  3. Reverse Lunges 8 times each side 

Rest 60 seconds. Repeat 3 times. 

B. Weight Circuit:

  1. Dead lifts (gym bag/luggage) 8 times 
  2. Push/Pull (gym bag/luggage) 8 times 

Rest 60 seconds. Repeat 3 times. 

C. Cardio Circuit:

  1. Jumping jacks 1 time
  2. Push ups 1 time
  3. Mountain climber 10 times

Rest 30 seconds. Repeat 3 times. 

Dr. Thinisia Thiruchelvam, BKin (Hons), D.C., A.R.T ®️
Certified Active Release Technique Provider
Athletic Movement Assessment Provider
Shift Concussion Management Provider


Dr. Thiruchelvam is a Doctor of Chiropractic and trained in Athletic Movement Assessments (AMA) and a Shift Concussion Management provider, using evidence based techniques. She also maintains her certification as a provider of Active Release Technique (A.R.T ®️) Soft-Tissue Management System.

Dr. Thinisia Thiruchelvam began her career in the field of rehabilitation with a post-secondary education at Western University, where she obtained her bachelors degree with honors in Kinesiology.  Witnessing patients recover from wide ranges of musculoskeletal conditions, Dr. Thiruchelvam recognized the great opportunity to help people with chiropractic, manual therapies, and active rehabilitation. She earned her Doctorate of Chiropractic and graduated with Cum Laude honors from Canadian Memorial Chiropractic College in Toronto. Since graduating Dr. Thiruchelvam has dedicated many hours to understanding and practicing the most current evidence based techniques for treating injuries in the body.

In practice, Dr. Thiruchelvam has a passion for movement assessment, functional rehabilitation, and general patient care. She has worked extensively with patients suffering from stenosis, disc herniation, and other spinal conditions. Her treatments include soft tissue therapy, diversified adjusting technique, rehabilitative exercises, high tech modalities, and athletic and clinical taping. She has worked with a diverse group of patients including the athletic and geriatric populations.

Dr. Thiruchelvam is trained in the latest assessment, treatment, and rehabilitation techniques in order to provide you with the best care possible.  She is eager to bring her chiropractic health expertise to the Grand River Sports Medicine Centre, and become an active member of the community.

Dr. Thiruchelvam is fluent in Tamil and Malayalam and can conduct appointments in either language.


Virtual Appointments at GRSM

As social distancing continues in response to COVID-19, we feel it is important to provide ways to continue care for our existing patients and to provide opportunities to start treatment for new patients.

Although we cannot open our physical doors, continued treatment and new assessments are available through virtual rehabilitation. This form of treatment may be very new to some, but others in our field have been practicing virtual rehabilitation for years in remote areas, in pelvic health and with clients who have trouble travelling to a clinic. Virtual assessment and treatment is completed in the comfort of your own home with flexibility in timing, either face to face on a secure platform or over the phone.

Due to the importance of providing continued care during these unprecedented times, most insurance companies now provide coverage for virtual rehabilitation. We do however encourage everyone to confirm this with their insurance provider.

If you are still not sure if virtual rehab is right for you, email us at  One of our registered physiotherapists will connect with you to discuss your personal rehab needs.

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