The Quadriceps Stretch is a simple yet powerful way to improve flexibility in the front of the thigh, relieve tension in the hips and knees, and support better posture. Tight quads can limit your range of motion, contribute to low back discomfort, and even affect how efficiently you move during daily activities or workouts. Whether you’re looking to improve mobility, recover from a tough leg workout, or simply move more comfortably, this stretch is a must-have in your routine.

How to do it:

Side-Lying Variation (Beginner-Friendly)

Starting Position:
Lie on your side with your legs stacked and your head supported by your bottom arm.

Stretch with Control:
Bend your top knee and grab your ankle or foot with your top hand. Gently pull your heel toward your glutes while keeping your hips stacked and core engaged. If grabbing your ankle is difficult, loop a strap or towel around your foot to make the stretch more accessible.

Hold & Breathe:
Hold for 20–30 seconds, breathing deeply. Switch sides and repeat.

Standing Variation

Starting Position:
Stand tall, holding onto a wall or sturdy surface for balance if needed.

Stretch with Control:
Bend one knee and bring your heel toward your glutes. Grab your ankle or foot with your hand, keeping your knees close together and your torso upright. If grabbing your ankle is difficult, loop a strap or towel around your foot to make the stretch more accessible. For a deeper stretch, squeeze your glute muscles.

Hold & Breathe:
Hold for 20–30 seconds, then switch legs. Avoid arching your back—keep your core lightly engaged.

Benefits of This Stretch

Increases Flexibility in the Quads:
Helps lengthen the muscles in the front of the thigh for smoother, more comfortable movement.

Supports Knee and Hip Health:
Reduces tension that can pull on the joints and affect alignment.

Improves Posture:
Opens up the front of the body, counteracting time spent sitting or leaning forward.

Enhances Performance & Recovery:
Keeps the legs feeling loose and mobile for running, squatting, cycling, and other activities.

Accessible for All Fitness Levels:
Easily modified for comfort and mobility needs.

Try It Today!

Whether you’ve just finished a workout, spent the day on your feet, or are trying to offset hours of sitting, the quadriceps stretch is a quick, effective move to keep your legs feeling their best. Take your time, breathe deeply, and enjoy the release.

Want to see the quad stretch in action? Head over to our Instagram for a video tutorial!

Sources

Stretching Your Quads: A Comprehensive Guide

4 Quad Stretches Everyone Should Know | Best Health Magazine Canada

Quad Stretch: Tips and Recommended Variations

As a new academic year begins, many students focus on setting goals, organizing schedules, and keeping up with coursework. While these are all important steps, there’s one area that often gets overlooked—mental health.

Prioritizing your mental health can help set you up for success not just in the classroom, but in every area of your life. Mental health isn’t only about the absence of stress or struggle—it’s about your ability to respond to challenges, bounce back when setbacks happen, and stay on course with your goals.

Tips for making mental health a priority:

1. Embrace a positive mindset by focusing on your strengths, celebrating your strengths and practicing self-compassion when times are tough.
2. Familiarize yourself with campus resources; know where to find academic support, mental health services and other resources that will help you succeed. Campus Well Being resources can be found HERE.
3. Take care of your physical health by being active, eating nutritious food when possible, and prioritize sleep.
4. Connecting with your instructors will help you better understand course expectations and ask for help when needed.
5. Plan your time effectively and be proactive with your classwork.

Returning to college is both a fresh start and an emotional balancing act. Let your mental health be part of your strategy, not an afterthought. Build routines around sleep, movement, and meaningful connections. Be kind to yourself, use campus resources, and focus on growth—not perfection. Your mental well-being is your secret superpower for a fulfilling—and successful—semester.

Photo Credit: istockphoto.com

As summer peaks, many of us find ourselves gathering with friends and family, enjoying longer days and vibrant meals. But this season can also come with challenges, feeling out of routine or even disconnected.

Whether you’re making the most of summer or craving a bit more balance, MindWell’s August live classes are here to help you  recharge and reconnect with yourself and others. Sign up by logging into your free MindWell account. You can do that here.

What’s coming this month:

Fresh Summer Plates: Healthy Social Gatherings

One-time 45-minute session Tuesday, August 12 at 12 pm CST

Join Chef Kristin Fraser for a vibrant 45-minute online workshop designed to inspire feel-good meals for sunny picnics, BBQs, and dinner parties.

You’ll learn how to create colourful, easy-to-prep dishes that support gut health, energy, and connection, without sacrificing flavour or fun. Perfect for wellness-minded foodies or anyone looking to elevate their summer social meals.

Virtual demonstration with recipe package, including better-for-you drinks and teas, your go to mezze board creations and a rainbow taco bar to cover all dietary needs of your guests! Register HERE.

True Self, True Belonging – Wednesdays at 11 am CST

Discover how embracing your authentic self fosters deeper connections and a stronger sense of belonging. Dr. Ellen Choi will guide you in cultivating the courage to be true to yourself and build meaningful relationships. Register HERE.

Leadership & Psychological Safety – Thursdays at 2 pm CST

Discover how to lead with trust and intention. In this session, leaders will explore actionable strategies to create a culture of psychological safety, where open communication, respectful challenge, and healthy risk-taking are not only welcomed but encouraged.

Learn how to reduce fear of failure, build stronger connections, and empower your team to perform at their best. Register HERE.

*This class is bilingual. The presentation will be in English with live captions available in French. Questions will be answered by the instructor in the language they are asked.

Genuine Talk, Stronger Bonds – Fridays at 11 am CST

Explore how to bring more presence and clarity into conversations, at work and beyond.

You’ll practice listening without judgment, responding with intention, and creating space for genuine connection. Register HERE.

July 24th marks International Self Care Day as an annual opportunity to focus on self-care and the benefits self-care can bring.

Image Credit: Canadian Mental Health Association

The term self-care has become popular in recent years, but what does it really mean? Simply put, self-care taking the time to do things that help your wellbeing and improve both your physical and mental health.

When it comes to self-care, it is not a one-size fits all approach; it’s a personal journey of discovery to find what works best for you. To discover what works best for you, it may be helpful to look at the seven pillars of self-care.

Seven Pillars of Self Care

Mental: nurturing your mind and mental well-being through activities like meditation, mindfulness, and stress management.

Emotional: understanding and managing your emotions by practicing self-compassion, seeking out support and finding activities that bring you joy.

Physical: take care of your body through exercise, eating well, getting enough sleep and good hygiene.

Environmental: focuses on creating a positive and supportive environment.

Spiritual: connecting with your inner self and personal values to find meaning and purpose in life. Meditation, mindfulness, prayer, and walking in nature are common spiritual self-care practices.

Recreational: participating in activities that you enjoy and help you relax and recharge.

Social: involves spending time with loved ones, social activities and creating supportive networks.

Tips for Incorporating Self Care

1. What are your needs? Think about what brings you joy and relaxation and what situations cause you stress.
2. Schedule self-care. Make specific time for self-care, just as you would with appointments or other important tasks.
3. Be patient and kind with yourself. Creating new habits can be challenging. Remind yourself that self-care is a journey and it’s okay to try different things.
4. Monitor your progress and adjust as needed. It’s important to take time to reflect about what is working well, what challenges are you facing, what else can you try?
5. Seek help when you need it. Reaching out for professional help or support can be helpful, especially if you are struggling with mental or emotional challenges.

In Class Well-Being Workshops for Students

The Campus Well-Being department offers various workshops to help students manage their mental health and well-being. Equip your students with the Self-Care resources they need by booking a workshop with the Campus Mental Health Specialist!

Image Credit: Scottsdale Recovery Centre

Sources

• National Institute of Mental Health – Caring for your Mental Health
• Canadian Mental Health Association
• Verywell Mind
• World Health Organization

The Glute Bridge is a powerful lower-body exercise that targets the glutes, hamstrings, and core. It’s low-impact, beginner-friendly, and doesn’t require any equipment—making it a perfect addition to home or gym workouts. Whether you’re working on strengthening your hips and core, improving low back pain, or supporting better movement patterns, the glute bridge is a foundational move with big benefits.

How to Perform the Glute Bridge

Add glute bridges to your strength routine to activate and strengthen your posterior chain—especially the glutes, which play a major role in posture, performance, and injury prevention.

Starting Position:
Lie on your back with knees bent, feet flat on the floor about hip-width apart, and arms resting by your sides. Engage your core and keep your lower back in a neutral position.

Lift with Intention:
Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top. Your body should form a straight line from shoulders to knees.

Lower with Control:
Slowly lower your hips back to the ground with control—don’t collapse or rush the movement.

Repeat:
Aim for 8-12 reps for 2–4 sets, depending on your strength level and goals.

Variations

Glute Bridge Hold
Hold the top position of a glute bridge for 20–30 seconds instead of doing reps to build core stability and muscular endurance.

Add a Mini Band or Dumbbell
Place a mini resistance band just above the knees to increase glute activation and prevent your knees from caving in, or add a dumbbell on top of the hips for extra resistance and strength-boosting benefits. Either of these variations will make this exercise more challenging.

Advanced: Single-Leg Glute Bridge
Lift one leg off the floor and perform the bridge on a single leg. This challenges your stability and strength in your core and hips, one side at a time. Unilateral exercises are great for correcting muscular imbalances, improving stability, and for enhancing coordination.

Benefits of This Exercise

Targets the Glutes & Hamstrings:
Strengthens the muscles responsible for hip extension and posture.

Improves Core Stability:
Engages your deep core muscles, supporting better spinal alignment and balance.

Enhances Athletic Performance:
Supports powerful movements like running, jumping, and lifting.

Promotes Lower Back Health:
Strengthening the glutes helps take pressure off the lower back during movement.

Scalable for All Fitness Levels:
Simple to modify and progress depending on your goals and experience.

Try It Today!

Whether you’re recovering from an injury, building strength at home, or looking to spice up your lower-body routine, the glute bridge is a simple but effective move you’ll want to master. Focus on controlled movement, keep your core tight, and feel those hips working with every rep.

Want to see glute bridge in action? Head over to our Instagram for a video tutorial!

Sources

20 Glute Bridge Variations | Redefining Strength

5 Benefits of the Glute Bridge | BarBend

How to Do the Glute Bridge Exercise

It’s common to end the day with tension in the back, shoulders, or both.

Poor posture often shows up as discomfort in different parts of the body, but small, consistent habits can make a big difference at your desk and in daily life.

This July, MindWell’s programming is focused on helping you move more mindfully and feel better in your body. Join us for a series of expert-led sessions designed to support your overall well-being:

• NEW: Posture, Pilates & Alignment for the Workplace
• Tune Into the Sound and Motion of Wellness
• Coping with Stress and Anxiety
• Energy in Motion: Using Breath to Ease Tension
  

Take a moment for yourself this month, your body and mind will thank you.

Sign up by logging into your free MindWell account. You can do that here.

Posture, Pilates & Alignment for the Workplace – Tuesday July 15 at 12 pm CST

Unlock the secrets to a pain-free and productive workday in our upcoming webinar on Posture, Pilates, and Alignment in the Workplace. Discover simple yet powerful Pilates-based exercises and ergonomic adjustments you can implement immediately at your desk to improve your posture and spinal alignment.

Reclaim your comfort, boost your energy levels, and prevent those nagging aches and pains that hinder your focus – no prior experience needed! Register HERE.

Tune Into the Sound and Motion of Wellness – Wednesdays at 11 am CST.

Experience how intentional movement and the power of sound can elevate your energy, boost your mood, and support overall well-being. Register HERE.

Coping with Stress and Anxiety – Thursdays at 2 pm CST

Learn about the spectrum of mental health and how to support yourself and others through challenging times. Discover practical tools to manage stress and know when to seek help. Register HERE.

Using Breath to Ease Tension – Fridays at 11 am CST

Learn how simple, intentional movements paired with breathwork can restore energy, ease tension, and support better posture throughout your day. Register HERE.

The Figure 4 Stretch is a powerful yet accessible way to target the outer hips and glutes—especially the piriformis muscle, which can contribute to lower back pain and sciatica when tight. Whether you’re an athlete, desk dweller, or just waking up with stiff hips, this stretch offers relief and improved mobility for everyone.

How to do the Figure 4 Stretch (With Variations)

Sit with knees bent, feet flat:
Cross one ankle over the opposite thigh.

Support behind you:
Lean back slightly onto your hands or elbows, adjusting your distance to increase or decrease the intensity.

Cross one ankle over the opposite thigh:
Your legs should form the shape of a “4.” Keep the foot of the crossed leg flexed to protect your knee.

Hold and breathe:
Feel the stretch in your outer hip and glutes. Stay for 30 seconds to a minute, then switch legs.

Push your chest forward slightly:
To intensify this stretch, broaden your chest and bring your upper body closer to your bent leg. You should feel a strong stretch in the crossed-leg hip and glute.

Seated Figure 4 at a Desk (Perfect for Office or Travel)

Sit tall in your chair:
Plant both feet on the floor and keep your spine upright.

Cross one ankle over the opposite knee:
Form that “4” shape again, flexing the foot to protect the knee.

Lean forward gently:
Hinge at the hips (not the lower back) to increase the stretch. Keep your back flat and bring your chest towards your bent leg for a deep stretch. Hold for 30-60 second and repeat on the other side.

Thread-The-Needle Variation

Lie on your back:
Bend your knees and place your feet flat on the floor.

Cross one ankle over the opposite thigh:
Your legs should form the shape of a “4.” Keep the foot of the crossed leg flexed to protect your knee.

Reach & Pull Gently:
Reach through the gap and grab the back of your thigh (or shin for a deeper stretch), gently pulling it toward your chest. Keep your shoulders relaxed and head resting on the ground.

Breathe and hold:
Take deep breaths as you hold the stretch for 30–60 seconds, then switch sides.

Why Add the Figure 4 Stretch to Your Daily Routine?

Releases Hip and Glute Tension:
Sitting, running, or weightlifting can leave hips feeling tight. This stretch offers focused relief.

Improves Lower Back Health:
By loosening the piriformis and surrounding muscles, the Figure 4 Stretch can help reduce sciatic-like symptoms and lower back discomfort.

Boosts Mobility and Comfort:
Regular hip mobility work can make daily activities—like walking, bending, or squatting—feel easier and more natural.

Versatile and Accessible:
From your desk chair to your yoga mat, this stretch goes wherever you go.

Try It Today!

Choose the version that fits your day—at your desk, on your mat, or while winding down in the evening. Just a few minutes of Figure 4 Stretching can bring lasting relief and greater hip freedom.

Listen to your body, breathe deeply, and enjoy the release. For a video tutorial of these variations, head to our Instagram page @rrcwellbeing.

Sources

The 24 Best Stretching Exercises for Better Flexibility | SELF

How to Do a Figure 4 Stretch: Tips and Variations

Figure 4 Variations: How To Stretch the Piriformis Muscle

This year the Canadian Mental Health Association is encouraging all Canadians to commit to creating a world where men feel safe enough to unmask and share how they are really feeling.

What is masking?

Masking happens when you hide how you are really feeling. Sometimes it’s automatic, sometimes you are aware of it.

You might be masking if:

• you pretend to be okay so others don’t worry
• you avoid talking about your mental health
• you are using work, drugs, alcohol or other risks to distract yourself
• you make jokes to cover what hurts

Men’s Mental Health Statistics

New research from the Canadian Men’s Health Foundation shows a significant decline in men’s mental health. More men are struggling with high levels of stress and depression; half lack sufficient social support, with most never seeking professional mental health services.

• Men have a suicide rate three times higher than women.
• Of the estimated 4,000 suicide deaths in Canada each year, close to 75% are men.
• in 2020, 25% of Canadians with unmet mental health needs tried to deal with it alone, and 17% said they were too uncomfortable to talk about their mental health at all.

Why do mental health issues go untreated in men?

• lack of knowledge or recognition of the signs
• tendency to downplay or avoid discussing symptoms
• tendency to avoid treatment due to fear of stigma

How can we help?

Start the conversation. Ask the men in your life how they’re really doing—and listen without judgment. 

Normalize therapy. Encourage professional help, just as you would for physical health issues. 

Share resources. Highlight mental health supports and communities where men can connect. 

Challenge toxic masculinity. Redefine strength to include empathy, vulnerability, and courage

Photo Credit: Shutterstock

Need more resources?

Buddy Up is a men’s suicide prevention campaign: a call to action for men, by men, to drive authentic conversation amongst men and their buddies that promotes connection and wellbeing.

Canadian Men’s Health Foundation is a national, registered charity providing information, tools, and motivation to inspire men and their families to live healthier.

MindWell’s Take 5 can be used anytime or anywhere to lower stress, increase focus and get back into the present moment.

MenTELL.ca is helping men be vulnerable and speak up – and teaching them it’s okay not to be okay.

RRC Campus Well Being offers supports and resources mental health, physical fitness, and wellness.

Sources

Canadian Mental Health Association

Canadian Men’s Health Foundation

Mental Health Commission of Canada

With the brighter and warmer days of summer, enjoying campus life outside becomes much easier. Whether you grab one of our bikes for a ride, join friends for a game of frisbee, or just relax sitting under a tree, remember to stay safe.  From protecting your skin to borrowing the right gear, here’s how to make the most of summer safely and smartly.

Screen Up: Sun Safety Comes First

Exposure to the sun comes with benefits like Vitamin D and challenges such as sunburn. Protecting your skin from over exposure helps keep your skin healthy and vibrant. Some tips include:

• When the UV Index is 3 or higher, cover up with light-colored, breathable clothing, a wide-brimmed hat, and sunglasses that protect against UVA and UVB rays
• Limit sun exposure between 11 a.m. and 3 p.m. and seek out shaded areas
• Always use a broad-spectrum, water-resistant sunscreen with at least SPF 30, even on cloudy days
• Stay hydrated by drinking plenty of cool water before you feel thirsty

Stay informed by checking the local weather forecast and UV Index to plan your outdoor activities wisely.

Pedal Smart: Borrow a Bike, Ride with Care

Stay active and enjoy nature by borrowing one of four, daily use bicycles from Campus Well-Being. Pop by yourself or with friends to the North Gym with your ID card to check one out. Remember to always wear a helmet, use hand signals, and obey traffic laws. Be mindful of pedestrians and stick to bike lanes when possible. We’ll take care of the pre-ride check of tires, brakes, and seat height to ensure a smoother, safer ride every time.

Game On: Borrow Sports Gear for Outdoor Fun

From kicking around a soccer ball to organizing an impromptu frisbee match, outdoor games create fun opportunities to connect with others and build fitness during the summer. Need some equipment? No problem! Campus Well-Being lends out gear like soccer balls, frisbees, footballs, basketballs, volleyballs, cricket and badminton supplies from the North Gym at the Notre Dame Campus. Remember to bring your College ID card, warm up, stretch, and stay hydrated. Safe play leads to more play!

Stay Cool, Stay Hydrated

During outdoor adventures, remember to stay ahead of heat exhaustion and dehydration by prioritizing water intake.

• Carry a refillable water bottle and take regular sips, even without thirst.
• Health Canada advises drinking water throughout the day, especially before, during, and after physical activities, to reduce the risk of dehydration.
• Plan high-energy activities for early morning or late afternoon, when the sun feels less intense.
• Step into shade or head indoors if dizziness, weakness, nausea or overheating begins.
• Symptoms like heavy sweating, weakness, and dizziness may indicate heat exhaustion, which can escalate to heat stroke if not addressed.
• Incorporate water-rich foods such as cucumbers, lettuce, and watermelon into your meals to boost hydration levels.

By staying proactive and paying attention to your body’s signals, you can enjoy a safe and fun summer season. Small steps keep you going strong!

May we all soak up the sunshine and share laughs with friends and family all summer long. Remember to tune in to how you feel, take care when needed, and let good vibes lead the way to safe, happy summer days.

Sources:

Sun Safety Basics – Government of Canada

Canada.ca

Did you know that spending time in nature can significantly boost your mental health?

Recent studies have shown that exposure to natural environments is linked to improved overall well-being, enhanced coping skills, and a stronger sense of belonging. Whether it’s a walk through a local park, time spent near water, or simply being surrounded by greenery, nature offers a sanctuary for mental rejuvenation.

What counts as “nature”?

Nature encompasses all elements of the natural physical environment, including forests, bodies of water, mountains, parks, gardens, and even animals. Interestingly, even indoor plants or a view of nature from a window can have positive effects on mental health.

Research shows that just a few minutes (1–10 minutes) of exposure to nature can boost attention, reduce feelings of stress and improve overall mood.

Practical Tips to Incorporate Nature into Your Routine

• Regular Exposure: Aim for at least 20 minutes outdoors daily to experience significant improvements in mood and stress levels.
• Choose an Activity You Like: find an activity that you enjoy doing! Maybe you enjoy riding your bike, or perhaps you like bird watching. There are so many options, try something new.
• Start Small: Even a brief 10-minute walk in a natural setting can have immediate benefits for your mental health.
• Engage Your Senses: Take time to notice the sights, sounds, and smells around you to fully immerse yourself in the natural environment.

Not sure where to go or what to do? Try some of these ideas!

• Bike Loan Program at RRC
• Canadian Parks and Wilderness Society Nature Club
• Fort Whyte Alive
• Oak Hammock Marsh
• Local parks such as Assiniboine Park, St. Vital Park
• Manitoba Provincial Parks
• Trans Canada Trail
• Auora Farm (try Baby Goat Yoga this summer!)

Sources:

• Nature–Based Interventions for Improving Health and Wellbeing
• Nature-Based Therapy in Individuals with Mental Health Disorders, with a Focus on Mental Well-Being and Connectedness to Nature
• What is Nature-Based Therapy?