20 Essential Seated Stretches From Trusted Saskatoon Sirius Health Thai Massage Experts

20. Mar 2025 Trusted Tips Saskatoon Massage, Trusted Tips

Sirius Thai Massage Clinic in Saskatoon is committed to providing authentic Thai massage practices to get excellent mobility, flexibility and pain relief results that traditional massage may not be able to achieve. They're certified practitioners provide a variety of Thai-style massage modalities that last from 30 to 180 minutes. In their latest tip, they share 20 essential seated stretches you can use to help when sitting for extended periods.

20 Essential Seated Stretches for a More Comfortable Journey

Staying active while traveling isn’t just beneficial—it’s essential for maintaining your physical and mental well-being.

One of the downsides of long trips is extended periods of sitting, which can lead to sluggish circulation, muscle stiffness, and discomfort—especially in the legs, hips, back, neck, and spine. These issues can make travel less enjoyable. While an in-flight Thai massage may be out of reach, incorporating simple seated stretches can greatly improve your comfort throughout your journey.

Adding stretching to your travel routine helps promote circulation and keeps your muscles engaged, reducing stiffness and fatigue. These small but effective movements can make a world of difference, preventing the discomfort that comes with staying seated for too long.

Whether you’re waiting at an airport, seated on a plane, or riding in a car or train, these moments present the perfect opportunity to prioritize your health. You don’t need any special equipment, and the movements can be done subtly without drawing attention. Just a few minutes of stretching can refresh your body and help you feel more at ease.

Beyond physical benefits, seated stretches also support mental well-being. Research suggests that movement can boost mood and lower stress levels—something especially useful in the often-hectic environment of travel. Staying active enhances focus, relaxation, and overall wellness, helping you feel rejuvenated when you reach your destination.

Foot and Leg Seated Stretches

Keeping your feet and legs active while seated is key to maintaining circulation and preventing fatigue. Try these simple stretches to keep your lower body engaged:

Ankle Circles: Lift one foot slightly and rotate your ankle in circular motions. Perform 10 rotations in each direction, then switch feet. This movement improves flexibility and encourages blood flow.
Toe Taps: Tap your toes up and down as if keeping rhythm with a song. This subtle motion engages calf muscles and enhances circulation.
Seated Leg Lifts: Extend one leg straight out, hold for a few seconds, then lower it back down. Repeat 10 times per leg. This helps prevent stiffness and strengthens thigh muscles.
Heel-to-Toe Rocking: With feet flat, rock onto your heels while lifting your toes, then shift forward onto your toes, raising your heels. This movement reduces lower leg tension and promotes blood flow.
Knee Lifts: Lift one knee toward your chest, hold briefly, then lower. Alternate between legs, aiming for 10 lifts per side. This stretch activates core and leg muscles.
Foot Flexes: Extend a leg, point your toes forward, then flex them back. Repeat 10 times per leg to improve flexibility and reduce stiffness.
Inner Thigh Squeeze: Place a small item, like a rolled-up sweater, between your knees and gently squeeze. Hold for a few seconds and release. Repeat 10 times to engage inner thighs and improve circulation.
Calf Raises: Keeping feet flat, raise your heels as high as possible, then lower. Repeat 10 times to strengthen calf muscles and boost circulation.
Toe Spreads: With feet on the floor, spread your toes as wide as possible. Hold for a few seconds, then relax. Repeat 10 times to enhance flexibility and ease foot tension.

Hip and Back Seated Stretches

Long sitting periods can impact your hips and back. Ease discomfort and maintain flexibility with these stretches:

Figure-Four Stretch: Sit up straight and cross your right ankle over your left knee. Press gently on your right knee to stretch your hip. Hold for 20-30 seconds, then switch sides.
Seated Spinal Twist: Sit upright with feet flat. Place your right hand on the outside of your left knee and twist your torso left. Hold for a few breaths, then switch sides. This helps relieve spinal tension.
Pelvic Tilts: Sit with your back against the seat and feet flat. Tilt your pelvis forward slightly to arch your lower back, then tilt it backward to press your lower back into the seat. Repeat 10 times.
Seated Forward Bend: Keep feet flat and knees together. Lean forward from the hips, reaching hands toward your feet or the floor. Hold for 20-30 seconds to relieve lower back and hip tension.
Back Extension: Sit upright, interlace your fingers behind your head, and gently lift your chest while arching your upper back. Hold for a few breaths to counteract poor posture.
Side Stretch: Raise your right arm overhead and lean left, feeling a stretch along your side. Hold briefly, then switch sides.

Neck and Shoulder Seated Stretches

Neck and shoulder stiffness are common when traveling. These stretches can help alleviate tension and discomfort:

Neck Rolls: Drop your chin to your chest, then slowly roll your head to one side and then the other. Repeat five times per side to improve mobility.
Shoulder Shrugs: Raise your shoulders toward your ears, hold briefly, then drop them down. Repeat 10 times to relieve tension.
Seated Cat-Cow Stretch: With feet flat and hands on knees, inhale as you arch your back and lift your chest. Exhale while rounding your spine and tucking your chin. Repeat 10 times.
Chin Tucks: Sit upright, tuck your chin in slightly as if creating a double chin, hold briefly, then release. Repeat 10 times for better posture.
Ear-to-Shoulder Stretch: Gently tilt your head toward one shoulder, hold for 20-30 seconds, then switch sides.
Seated Spinal Rotation: With feet flat, twist your torso to one side, placing a hand on the opposite knee for support. Hold briefly, then switch sides.

Final Thoughts

Seated stretches are a simple yet effective way to stay comfortable and energized while traveling. By incorporating them into your routine, you can keep your body engaged and prevent stiffness, making your journey much more enjoyable.

Remember, movement is key to both physical and mental well-being. The more you stretch, the better you’ll feel—both on the road and when you arrive at your destination. And once you get there, consider engaging in gentle activities like Qigong, yoga, or Reusi Dat Ton to further refresh your body and mind. Your well-being will thank you!

'Simply The Best Massage In Saskatoon'

Sirius Health Thai Massage Clinic and School is your Trusted Saskatoon Thai Massage Expert!

Aurora Workplace Solutions Explain How To Protect Your Business From Workplace Accidents

5. Dec 2023 Admin Saskatoon Insurance, Trusted Tips

Aurora Workplace Solutions are about creating brilliant futures by developing wealth security for businesses and individuals. As experts in the industry, they keep on top of recent news including changes to relevant group benefit plans, retirement savings options, and guidelines and policies. They also keep their eyes open for informative articles we think are of interest to our current and potential clients. Aurora Workplace Solutions are Trusted Saskatoon Group Benefits and Insurance Professionals!

WILL AN ACCIDENT LEAVE YOUR BUSINESS DISABLED?

What if you had an accident and couldn’t work for a while?

Your disability insurance would provide income instead of your salary until you were on your feet again, but what about those business bills? Unfortunately, none of us can predict a sudden illness or injury. It’s wise to consider how your absence would impact your business and ensure you’re prepared for unforeseen circumstances.

There is an answer!

Protect your business with Business Overhead Benefits from a Chambers of Commerce Group Insurance Plan®. Designed for self-employed business owners who generate all of their firm’s sales and revenues and are involved in the business's day-to-day operations, BOE covers your business’ fixed expenses if you’re away for an extended period due to disability. BOE must be purchased in conjunction with Long Term Disability benefits.

Available in blocks of $100, coverage is available from $500 to $2,000 monthly. The benefit will pay eligible business expenses after a 30-day waiting period for up to 18 months while you are disabled. Eligible business expenses are the actual, usual and customary expenses incurred by you, the owner, in the operation of your business. For partnerships, your assumed portion of such expenses is covered.

Eligible business expenses include:

Rent, electricity, telephone
Business taxes and licenses
Property taxes for the place of business
Leasing and amortization costs of equipment, including automobiles
Interest, including the interest portion of mortgage payments, unpaid bills or lines of credit
Amortization or periodic repayment of capital, including mortgages

In Addition:

Salaries of personnel who do not generate income and whose services are essential during your disability
Professional services of an outside accountant
Professional dues and professional liability insurance
Office cleaning
Postage and office supplies

You can purchase Business Overhead Expense coverage in conjunction with Chambers Plan Long-Term Disability benefits. Together, they provide the coverage business owners need at an affordable price.

With quick claim payments, rate stability, and guaranteed renewable coverage, the Chambers Plan makes it easy for you to invest in your employees' health and well-being. 3,000 small businesses like yours join the Plan every year.

Aurora Workplace Solutions designs and creates custom group benefits plans that meet custom organization goals. Read more about their Group Benefits Plans or contact them today to get started!

'Creating Brilliant Futures'

Aurora Workplace Solutions are Trusted Saskatoon Group Benefits and Insurance Professionals!

Congratulations to Saskatoon Pilates, Your Trusted Saskatoon Pilates Studio For 10 Years

29. Aug 2023 Trusted Saskatoon

TRUSTED SASKATOON RECOGNIZES OUR PARTNERS WHO HAVE BEEN TRUSTED FOR OVER 10 YEARS!

In this series of articles, we continue to shine a bright spotlight on the businesses that have been Trusted Saskatoon partners for over 10 years. This year, we recognize the Trusted Saskatoon Partners that joined us in 2013. We want to thank them for TRUSTING our team, and we are identifying each of them individually for providing 10 years of OUTSTANDING service to the citizens of Saskatoon and the surrounding area! The latest article celebrates and recognizes Saskatoon Pilates and its owner, Kathy Bond!

Celebrating 10 years of trust and 25 Years of Pilates Excellence: The Inspiring Journey of Saskatoon Pilates and Owner Kathy Bond.

2023 has been a big year for Kathy Bond, founder of Saskatoon Pilates, one of Saskatoon’s most beloved wellness establishments, reaching an incredible milestone - 25 years of shaping bodies and transforming lives through the art of Pilates. This anniversary marks a quarter-century of dedication to health and well-being, and we celebrate the studio moving to a beautiful and modern new location. We also are thrilled to commemorate a decade of distinction and integrity as a Trusted Saskatoon Partner.

At the heart of this enduring success story is the indomitable spirit of its owner, Kathy Bond, whose journey has been nothing short of inspiring.

It may surprise you to know that Kathy was close to closing the business and retiring in 2022. COVID was particularly difficult for the fitness and wellness sector; they were hit with lengthy restrictions. Kathy shared that 'safe class sizes' simply didn't pay the bills. We are so grateful that a combination of fate and Kathy's well-known grit and determination combined to provide an opportunity for the business to evolve and endure!

Saskatoon Pilates is a household name in Saskatoon, and it is synonymous with fitness, flexibility, and holistic wellness. Founded in 1998 by the visionary Kathy Bond, it started with humble beginnings as a small studio with a big dream - to introduce the people of Saskatoon & Regina to the transformative power of Pilates. At a time when Pilates was relatively unknown in the region, Kathy's dedication to spreading awareness about this unique fitness discipline laid the foundation for what would become an iconic institution.

Over the years, Saskatoon Pilates has established itself as more than just a fitness studio; it's a community hub where individuals come to rejuvenate their bodies, minds, and spirits. The studio's emphasis on personalized attention, expert instruction, and a nurturing environment has allowed clients to experience the true essence of Pilates. With a range of classes catering to various skill levels and needs, Saskatoon Pilates has become a place where people of all ages and backgrounds can embark on a journey of self-discovery and transformation.

Kathy Bond: A Trailblazer in Wellness

At the heart of Saskatoon Pilates' success story is Kathy Bond, a trailblazer whose passion for Pilates and unwavering commitment to her clients have driven the studio's evolution. With a background in dance and a deep understanding of human movement, Kathy's approach to Pilates goes beyond just exercise - it's a holistic philosophy that promotes balance, alignment, and well-being.

Kathy's journey in the world of Pilates is a testament to her dedication and resilience. She has shown remarkable leadership, from introducing Saskatoon residents to the benefits of Pilates to overcoming challenges and embracing innovation. Her ability to adapt to changing times while staying true to the core principles of Pilates has been instrumental in shaping the studio's legacy…. In 2012, she added TRX classes; in 2015, Fascia Release was offered; Essentrics was added in 2022.

As the studio in Saskatoon grew, Kathy needed more teachers, and so began the Teacher Training programs.

A Decade of Trusted Partnership

In 2013, Saskatoon Pilates was nominated and passed the verification to become a Trusted Saskatoon Partner. This distinction, earned through consistently exceptional service and client satisfaction, reaffirmed the studio's commitment to upholding the highest standards in the industry. For ten years, Kathy Bond and her team have upheld the 5 Trusted guarantees with ease, and they have provided a safe and welcoming space for individuals seeking physical wellness, mental clarity, and a sense of belonging.

What Saskatoon Pilates Clients Say...

" I have taken Pilates from the owner, Kathy Bond, since she started coming to Regina in Jan. 2000. She taught 6 week mat classes at Fieldhouse for 2 1/2 years.
In 2002, she hosted a Pilates Mat Instructor Training.
Not only was this the beginning of a whole new career for me but I am happy to say that I have kept Kathy as my mentor. I have been able to continue building my Pilates repetoire.
At the age of almost 52 I was able to complete the Advanced Level training with some modifications due to MVA injuries.
Many of the woman I know who took those classes with Kathy (2000 - 2002) have become Pilates instructors. I take classes at other studios & thoroughly enjoy the instructors. I'm just kinda of hung up on Kathy. She brought Pilates to Saskatchewan. " - Karen Freitag

" Kathy Bond is truly the pilates expert in this city. She is so inspirationall and is in better shape then most of us. If anyone is having back problems, or you just want to stay flexible, book with Saskatoon Pillates. She solved my chronic back problem after years of suffering. " - Leanna Keyes

A Message From Kathy About What It Means To Be Trusted

I am so proud to be a Trusted Saskatoon partner for 10 years. Congratulations, Sara and your team, I know for certain that the Trusted Team really cares for the small local business that are the Trusted Partners! Being "trusted" holds immense significance for my business. Trust is the foundation upon which strong relationships are built, and it plays a pivotal role in shaping a business's reputation, success, and longevity. In the context of being a Trusted Saskatoon Partner, it signifies a seal of approval and endorsement from a reputable local organization, that highlights my business's commitment to reliability, quality, and ethical practices.

A word from Sara, the Trusted Saskatoon founder, about her personal experience with Kathy Bond and Saskatoon Pilates.

" I consider myself fortunate to call Kathy Bond a valued partner and a friend; she is a special lady who is passionate about Pilates and life in general! When I think about local business owners who embody what we seek at Trusted Saskatoon, Saskatoon Pilates is a beautiful example that is always top of mind! Kathy is simply an amazing human and a visit with her always brightens my day.
The way I see it, TRUST is about more than just offering decent products or services; it's about embodying values, building relationships, and consistently demonstrating integrity in all aspects of the business. Business owners like Kathy understand the importance of trust, and she actively works to cultivate it daily! Unsurprisingly, after 25 years in business, Saskatoon Pilates continues to thrive, creating lasting impacts within the health & wellness industry and the wider community. Congratulations, Kathy! The Trusted team is proud to promote and support you! "

Celebrating 25 Years and Beyond

As Saskatoon Pilates celebrates 25 years of excellence, the journey is far from over. With a gorgeous new location at #6 – 816 1st Ave N Saskatoon and a legacy built on passion, integrity and a deep-rooted commitment to well-being, Kathy Bond and her team are poised to continue transforming lives through the next chapter of their story. The studio's anniversary is a testament to the power of dedication, community, and the pursuit of a healthier, more fulfilling life.

Saskatoon Pilates' journey from its humble beginnings to its current status as a pillar of wellness in the community is a tale of resilience, inspiration, and the profound impact of dedicated community-minded individuals like Kathy Bond. As the studio marks 25 years of empowering people to achieve their best selves, it also looks ahead to a future filled with possibilities, continued growth, and the promise of transforming lives, one Pilates session at a time!

As they say at Saskatoon Pilates…

"EVERY BODY MATTERS!"

Read more about classes and see more reviews on their listing - Saskatoon Pilates is your Trusted Saskatoon Pilates Studio

Trusted Saskatoon Group Benefits Professionals at Aurora Workplace Solutions Explain HSA's

21. Aug 2023 Admin Saskatoon Insurance, Trusted Tips

WHAT IS A HEALTH SPENDING ACCOUNT

Heard about HSA'S ?

A health spending account (HSA) is a type of employer-funded benefit plan that allows employees to use allocated funds for eligible healthcare expenses. It is designed to provide flexibility and choice in healthcare spending, allowing employees to personalize their healthcare needs. Here's how a health spending account works:

1. Funding: Employers allocate a specified amount of money toward each employee's health spending account. The allocated funds can vary based on factors such as employee classification, job position, or years of service. These funds are typically provided on an annual basis and may roll over from year to year, depending on the plan design. Typically there are no up front expenses for the employer, the employer is only required to pay for employee claims when they are submitted by each of the employees.

2. Eligible Expenses: Health spending accounts cover a wide range of eligible healthcare expenses. These may include prescription medications, dental care, vision care, paramedical services (such as physiotherapy, chiropractic care, and massage therapy), medical equipment, and other health-related products or services. The eligible expenses are typically defined by the plan and may be subject to certain limits or exclusions.

3. Flexibility: Unlike traditional insurance plans with predefined coverage and limits, health spending accounts offer flexibility and choice. Employees have the freedom to allocate the funds according to their individual healthcare needs. They can decide how much to spend on specific healthcare services, treatments, or products, based on their personal circumstances.

4. Tax Advantages: Health spending accounts provide tax advantages for both employers and employees. Employer contributions to health spending accounts are typically tax-deductible as a business expense. For employees, the funds allocated to the health spending account are not subject to income tax, as long as they are used for eligible healthcare expenses.

5. Employee Empowerment: Health spending accounts empower employees to make informed decisions about their healthcare. They can choose the healthcare services or products that best meet their needs, rather than being restricted to predetermined coverage. This promotes personal responsibility and engagement in healthcare decisions.

It's important to note that the specific details and rules of a health spending account can vary depending on the plan and employer. It's advisable to review the plan documents and guidelines provided by your employer to fully understand how the health spending account works and the specific eligible expenses covered.

Health spending accounts can be a valuable benefit option that provides employees with flexibility, choice, and tax advantages for their healthcare spending. Contact Aurora to determine if a health spending account is suitable for your specific situation.

Aurora Workplace Solutions design & create custom group benefits plans that meet custom organization goals. Read more about their Group Benefits Plans or contact them today to get started!

'Creating Brilliant Futures'

Aurora Workplace Solutions are Trusted Saskatoon Group Benefits and Insurance Professionals!

Trusted Saskatoon Financial Advisors At Wiegers Financial & Benefits Tips on Financial Health

10. Feb 2021 Admin Saskatoon Financial Services, Saskatoon Insurance, Trusted Tips

Wiegers Financial & Benefits is one of the largest private financial planning and employee benefits consulting firms in Saskatchewan. Its Saskatoon Financial Planning Division provides business owners, households, retirees, and students with expert investment and insurance planning services to help them reach their long-term financial goals. They also have a Benefits and Personal Insurance planning division. In this latest Wiegers Financial tip they share information and advice that is good for your health! Wiegers Financial Benefits are Trusted Saskatoon Financial Advisors and Trusted Saskatoon Insurance and Group Benefits experts

How Planning for Your Financial Success is Good for Your Health

If you’re like many Canadians – four out of ten of them, to be exact – you feel stressed when you think about money. And while some stress is not necessarily problematic, chronic stress can lead to:

Heart disease
Stroke
High blood pressure
Immune functioning problems
Unhealthy habits, including smoking and excessive consumption of alcohol

Stressing about money, then, can harm your physical health (not to mention the potential negative impacts to your mental health, relationships, productivity at work, and a whole host of other things in your life). It’s a problem worth solving… and the sooner, the better.

The solution, in many cases, is working with a financial advisor who can help you plan for your financial success. Your advisor should, at minimum, talk with you about what matters to you, your short- and long-term life goals, and what you can realistically achieve (and in what timeframe). And it pays off in more ways than one. In a recent survey, people who said they are financially prepared were:

Almost 24% more likely to exercise one or more hours each week
Almost 25% are more likely to say they are “very healthy.”

So, what can you do to be better financially prepared? Here are a few tips to help strengthen both your financial and physical health:

Work with a financial advisor (a HUMAN advisor – not a robot) who can help get you from where you are to where you want to be. Don’t underestimate this step. If you decide against working with an expert, it’s akin to providing yourself with life-altering legal or medical advice that could also wreak havoc on the lives of the people you love most. By contrast, if you work with a financial advisor, he or she will genuinely care to help you achieve your goals and will have the experience and expertise to help you do it.
Manage your debt. For most Canadians, debt causes stress – and the higher the debt, the greater the chance of depression and high blood pressure. Again, a qualified financial advisor can help you develop a plan for controlling your debt – and the resulting stress.
Save for your future. If you’re among the 60% of Canadians who worry they won’t have enough money saved for their golden years, don’t despair. You-know-who can also help you develop a plan for saving that will help ensure a retirement you can look forward to.

If you’re not sure where to turn in finding a financial advisor who will work in your best interests now and in years to come, ask your friends, family, and co-workers if they can recommend someone. You can also, and probably should, look online for unbiased, uncensored reviews like on Google. The same as in every other industry, some advisors have more experience and better reputations than others, so it’s important you do your research. It’s worth it to invest the time, now and later, in helping to ensure your future financial success.

Taylor Szeto, B.Comm.

Insurance Representative, Wiegers Financial and Insurance Planning Services Ltd.

Account Representative, Manulife Securities Investment Services Inc.

Wiegers Financial & Benefits has a trusted team of more than 20 financial advisors, and its support staff includes individuals who are true experts in their field. Many of them specialize in working with clients with unique needs.

Wiegers Financial & Benefits are Trusted Saskatoon Financial Advisors

Trusted Tips & Resources

20 Essential Seated Stretches From Trusted Saskatoon Sirius Health Thai Massage Experts