Sweat 'N' Play

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Sweat ‘N’ Play

4-week session

9:15am Tuesdays

June 4,11,18,25 $40

or $15 per drop-in

Hey Mom,

We know that these days, “you time” is hard to come by and we know that you know that taking care of your physical health has maybe taken the back seat since becoming a mother. We’ve collaborated with The Play Palace for the ultimate in exercise classes. Come get your sweat on with Dr. Jen while your child gets to play! The exercise class will focus on strength, endurance and mobility and the play portion will focus on fun!

There will be Play Palace staff on hand to keep an eye on your kids while you are keeping an eye on your health! Registration includes a 1-hour class with Dr. Jen and entry for one child (extra children are $5 per class). Registration is $40 for 4-weeks or $15 per drop-in.

Mothers must be at least 6-weeks postpartum. Children aged 6-months or older will be supervised by The Play Palace staff . Young babies welcomed, but will not be supervised by Play Palace staff.

Space is very limited! Please call The Play Palace at 902-217-2688 to register!

Bring a yoga mat if you have one, moms are welcomed to wear their children during the class and then stay and play afterwards. Refreshments are available for purchase after class.

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Teaching Tuesdays

We need your help!

We are looking for people who have back pain, but because they lack extended health benefits cannot afford treatment. We will be starting “Teaching Tuesdays” where our clinic sessions will focus on interdisciplinary knowledge sharing. This is a win/win situation, our staff will attend your treatment and continue to grow/share their clinical knowledge and in return, you will receive complimentary care.

Interested participants are asked to email us at info@islandchiro.com and answer the following questions:

  • What is your main complaint?

  • How long has it been bothering you?

  • What makes it better/worse?

Limited availability. Participants are required to meet our inclusion criteria.

Sessions may last up to 1 hour and will be offered on Tuesdays between 2-4pm.

Final Baby Box Update

As of May 17th, 2019 we will no longer be distributing the sleep sacks from the baby box program.

Many of you are already aware, in April, the baby box reward program was changed from a box to a sleep sack. Along with that change, the Baby Box company was only allowing reward distribution on certain dates during allocated times. We understand that many people were coming from long distances to collect the reward and unfortunately were not coming during the allocated time for distribution. Turning people away without their sleep sack was not something we were comfortable with.

We requested that the Baby Box company allow us to distribute the boxes the same way as we had in the past, but because it is a national program compliance was mandatory.

Until May 17th, 2019, you can still complete the online program at www.babyboxuniversity.com and collect your reward code. This week you are welcomed to come into the office (850 Grand Lake Rd) between 9-5pm an collect your reward(while supplies last). If you have completed the course in the past and still have your redemption code, please bring it in anytime during operating hours this week and we will provide you with the sleep sack. After this week, whatever remains will be donated to the Family Resource Centre (714 Alexandra st) (902-562-5616) an you may collect one there.

We are very appreciative and thankful to the Baby Box company for raising awareness and increasing education on safe sleeping practice and we wish them much success on future programming.

Stand up!

Start With Standing Straight 

Modern people are hunched forward on their phones, computers, and behind the steering wheel all day long. This is the cause of a lot of neck and back pain. This posture puts our head forward of our center of gravity causing a strain our neck. It increases curve in your thoracic spine, which may prevent you from breathing properly with your diaphragm further exacerbating pain and stiffness. Evolutionarily this slumped forward posture is a defensive position and triggers the release of stress hormones leading to even more tension. 

By changing your environment and being a little more conscious of your posture you can stand straighter, move better and feel good.

  • Your chin and neck should be back with your ears over your shoulders.

  • Get someone to take a picture of you from the side and see where your ears are. Your shoulders should be back over your hips.

  • Standing in a neutral position your thumbs should be pointing forward, externally rotating the shoulders and opening up your chest.

  • Your pelvic floor should be parallel to your diaphragm. You can accomplish this by tilting your pelvis posteriorly and keeping the front of your rib cage tucked down instead of flaring out.   

  • Try holding the phone up to look at it instead of looking down at it.

  • Take frequent breaks from computer work and sitting. 

  • Stand and walk more at work and at home.

  • Breath through your nose. This stimulates your parasympathetic nervous system (rest and digest), and activates your diaphragm.

  • When you walk lead with your chest not your chin.

  • Try corrective exercises that stretch the soft tissue that becomes tight (i.e. chest) from slumping and strengthen the tissue that become weak (i.e. back). This will not be comfortable at first but your brain and body will adapt in time and your joints, soft tissue, and even your organs will thank you down the road. 

Let’s talk about posture! Learn more by clicking HERE.

As always we are here to help. Call us at 902-270-7022 and Live your Life!

Cheating on your sweet tooth

Okay, Easter is over. Let’s get you back on the wagon…….

According to the stats can website, in 2004 it was estimated that on average Canadians consumed 110 grams of sugar daily - that's a whopping 26 teaspoons of sugar!

While fat has typically been blamed for poor dietary choices, sugars are much more problematic than "healthy fats".  What does too much sugar in the diet actually do to the body?

  • It overloads and damages your liver. Your liver can only metabolize a limited amount of sugar each day. The effects of too much sugar or fructose can be likened to the effects of alcohol. All the fructose you eat gets shuttled to the only organ that has the transporter for it: your liver. This severely taxes and overloads the organ, leading to potential liver damage.

  • It overworks your pancreas. Your pancreas secretes insulin to lower your blood sugar. By constantly consuming a diet high in sugars (and grains) your body becomes “desensitized” to insulin, which will require the pancreas to make more and more of it. Eventually you will become insulin resistant (known as type II diabetic).

  • It tricks your body into gaining weight and affects your insulin and leptin signaling. Fructose fools your metabolism by turning off your body's appetite-control system. It fails to stimulate insulin, which in turn fails to suppress ghrelin, or "the hunger hormone," which then fails to stimulate leptin or "the satiety hormone." This causes you to eat more and develop insulin resistance

  • It causes metabolic dysfunction. Eating too much sugar causes a barrage of symptoms known as metabolic syndrome. These include weight gain, abdominal obesity, decreased HDL and increased LDL, elevated blood sugar, elevated triglycerides, and high blood pressure.

  • It increases your uric acid levels. High uric acid levels are a risk factor for heart and kidney disease. In fact, the connection between fructose, metabolic syndrome, and your uric acid is now so clear that your uric acid level can now be used as a marker for fructose toxicity.

  • It changes your brain. Dr. Joseph Mercola talks about “Hedonic Hunger”. It describes the desire for food, even when your body does not require any substance. It’s that feeling you get when your body just “needs a little something”. The more junk food you give your body, the more your brain starts to rely on the pleasure sensations from the junk food (likely due to salt, sugar and fat), much like what happens in the brain with drug addiction.

So where do you start?

  • Considering that there is such thing as “Sugar Addiction” realize that it’s going to be difficult for a short while.

  • It all starts in the grocery store. Don’t bring the items into the house, and there will be no physical way you can eat the junk food.

  • Don’t have enough will power while you are grocery shopping? Get somebody else to shop and make sure they stick to a strict list, or shop online and don’t click on any JF.

  • Watch what you are drinking, soda/pop is a HUGE reason why we are consuming so much extra sugar, but beware, sugar is hiding in that macchiato, in that smoothie and in that juice as well.

  • Try switching to sparkling water, for some people it’s actually an addiction to the bubbles or in the case of cola, an addiction to the caffeine.

  • Switching to a “diet” version of the same item doesn’t count. We need to decondition the brain and get away from “food as a reward”.

  • If you absolutely cannot live without chocolate, try a dark chocolate version. Usually around 70% dark cocoa will offer enough sweetness to satisfy, but with a lower sugar payload. Try one square of dark chocolate while you are weaning.

  • Many people are in a routine of consuming their junk food while in front of the TV. You may need to avoid the trigger (sitting on the couch watching a show) until you’ve broken free from the addiction (avoid the situation in where you are living to consume your JF).

Have a sweet tooth? Check out our “Homemade Ice Cream” recipe by clicking HERE.

As always, we are here to help. Reach out to us at 902-270-7022 and Live your Life!

Frequent Headaches - how chiropractors can help

Taken from the Alberta College and Association of Chiropractors

FREQUENT HEADACHES: HOW CHIROPRACTIC CAN HELP

Nearly 90 per cent of women and about 70 per cent of men will get a tension headache during their lifetime, while 37 per cent of women and 21 per cent of men experience them regularly. 

Most believe the only cure for a pounding headache is simply to just grin, bear it and let it pass. The good news is there are ways to both prevent and treat frequent headaches.

What causes a headache? 

A headache is your body’s way of telling you something isn’t quite right. Most of the common causes of the milder variety of headaches stem from something you are either doing or not doing. These include;

  • missing meals

  • consuming excessive alcohol

  • excessive stress

  • not getting enough sleep

  • poor movement/dyfunction in the body

  • tight or tensioned muscles

In rare cases, headaches can be sparked by more serious problems. It’s important to rule  any significant health issues out as early as possible, if your headaches are becoming a major problem.  

How your chiropractor can help

Your chiropractor is an excellent source to deduce the cause of your frequent headaches.  They will perform a thorough examination to determine where your symptoms are coming from.

On the flip side, they can also rule out dysfunction in the body and find out if your headaches are coming from your lifestyle choices (poor diet, alcohol consumption, not enough sleep, etc.).   

If dysfunction is the culprit, your chiropractor may perform a simple spinal adjustment or soft tissue treatments to improve function and help alleviate your headache.  Other treatment options are also available.

Chair Yoga with Jaime

Chair Yoga

This class provides the regular benefits of a Yoga practice, but allows participants to use a chair if they have issues with lower body strength, balance or have not done a practice in awhile.

  • 4-week session

  • Fridays, 9am

  • Located @ Our Lady of Fatima Church

  • May 3, 10, 17 & 24

  • $20

Please register at 902-270-7022.

Improve your sleep

IMPROVE YOUR SLEEP

Sleep is when the body repairs damage. The quality and amount of sleep you get determines how your body manages inflammation. While the changes are small at first, chronic sleep loss may eventually lead to the development of metabolic syndrome disease (hypertension, diabetes, hypercholesterolemia, obesity, etc).

Ideally, adults should get around seven to nine hours of sleep. If you're having trouble achieving this number, try these tips:

  • •Dark, dark, dark — Get rid of every source of light in your room when you sleep, such as night lights and your digital clock. The tiniest glimmer of light may block your serotonin/melatonin production, which can disrupt your sleep cycle. You can use blackout shades for your windows. If this is not possible, an eye mask can help.

  • Go to bed by 10 p.m. — Try your best to be asleep as early as possible because your body does the majority of its recharging between 11 p.m. and 1 a.m. Furthermore, your gallbladder removes toxins during this period, and if you're awake during this time, the toxins can go back up into the liver and create health problems down the line.

  • Establish a pre-bedtime routine — Cultivate practices that will allow you to fall asleep easier such as practicing meditation or diaphragmatic breathing. Try various methods to help you feel relaxed so you can get to sleep quicker.

  • Avoid caffeine — Caffeinated drinks boost your energy, so avoid them in the afternoon, evening period.

  • Do not watch television before sleeping — The blue light from a tv or handheld device can stimulate the brain, preventing you from falling asleep at your intended time. Also, if possible remove the TV from your room, your bed should be only for two things, sleeping and the other thing that starts with an “S” (sudukou)….

  • Exercise regularly - Getting regular exercise can help boost your health in many ways, such as reducing your risk of chronic diseases, helping you shed excess weight and boosting cognitive function. But did you know that exercising may also help improve sleep quality? Exercise reduces stress which should help with sleep quality and overall health.

Need more help? Give us a call at 902-270-7022 and Live your life today!

Did you know breathing exercises can help with sleep as well? Read more about this HERE

TENS Machine for Labour

What is TENS?

TENS stands for Transcutaneous Electrical Nerve Stimulation. Many people use a TENS machine for a drug-free pain relief option for various issues. A TENS machine may also provide relief from discomfort in the early stages of labour.


How does a TENS machine work?

  • We suspect that the electrical pulses interfere with other signals heading to your brain (all sensations are decoded in the brain, so essentially, we “feel” pain in the brain)

  • It is believed that the pulses stimulate your body to release natural, feel-good substances called endorphins

  • The TENS machine helps you to feel in control of your labour and be less anxious

  • It offers a distraction from your contractions

How do I use it?

We have a TENS machine lending program, around the 37-week mark we show our mothers how to place the pads on the back and advise when to start using the TENS machine.

A TENS machine consists of a battery-powered, hand-held controller connected by fine leads to four flat pads. The pads stick to your back. The machine sends small, pulses of electrical current via the leads to the pads on your back. The pulses pass through your skin and into your muscles and tissues. This gives you a gentle tingling or buzzing sensation, which may be stronger or weaker, depending on the setting level.

The controller part of the TENS machine is easy to hold in your hand while you're in labour. But if you don't want to hold it, you can clip it to your clothing.

Unfortunately there are not many studies that are being conducted on how a TENS machine can reduce discomfort during pregnancy. However; anecdotally, Dr. Jen used one in her second labour and delivery and swears by it! “My second labour was completely different, I didn’t even feel like I was in labour thanks to the TENS machine”. Dr. Jen was able to deliver without an epidural and feels that it was because of her TENS machine.

Many of our past patients who’ve used the TENS machine have asked us the same thing, “why don’t more people know about this?”. Even nurses at the CBRM regional have said that more mothers should know about the TENS machine option because it works so nicely.

We don’t want to mislead you, giving birth is a wonderful experience and obviously everyone has a very different experience. While the TENS machine will not completely eliminate all sensation, we have gotten he feedback that it has helped with early labour and got many women to where they felt they needed to be.

Please call us at 902-270-7022 if you have any questions.

Baby Box Update

The Baby Box Company has made some changes to their program.

  1. If you are expecting a little one, as usual, please visit www.babyboxuniversity.com.

  2. Register and complete a short series of videos (around 10 minutes) on best practice.

  3. Sign up for reward collection date from our clinic. We will only be able to distribute every second Wednesday between 2-5pm and will only be able to provide you with the reward if your name is on the list that is sent from The Baby Box Company.

Please note, the reward has changed to a sleep sack for baby.

If you have any questions, please call us at 902-270-7022.

Thanks!

Women's Wellness Expo

Saturday April 6th 2019

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What a great day!

Here is a small sample of our second annual Women’s Wellness Expo!

A huge thank you to all our attendees, participants and volunteers! We could not have brought our vision to life without you! We are looking forward to next year!

  • A big thank you to our friend Katherine who captured the day beautifully!

  • Did you attend the expo? We would love to hear from you! To help us make next year even better, please take 3 minutes of your day to complete our survey at: https://www.surveymonkey.com/r/363VJ28

Women's Wellness Expo 2019

On Saturday April 6th grab all your gal pals and head over to Our Lady of Fatima Church for the second annual Women's Wellness Expo!

This day brings together health professionals from various backgrounds to inform those who identify as female on different health services in the area.

  • Entry is by donation, in support of Transition House and the church faith formation group.

  • There will be a limited number of cab vouchers available for those who may have transportation issues. Please call the Church at (902) 562-3934.

Schedule

9:15-9:45 Speaker "100 Moms, 1000 Tips, 1 Million Reasons" Author Doreern Coady

10:00-10:30 Cooking Demo "Easy Breakfast" with Thyme Savour Takeaway Food Shoppe

10:45-11:30 Chair Yoga with Jaime Crane

11:45-12:15 Speaker "Naturopathic Medicine" with Dr. Erin Mackenzie

12:30-1:00 Speaker "Food that heals" with Farmer Estelle Levangie

1:15-2:00 CARs (Controlled Articular Rotations) with Dr. Shaun Maher

2:15-3:00 Keynote "The most important thing you can do for your health" with Dr. Jen

3:15 Prize Draw

Expo runs from 8:30am to 4:00pm

Complimentary Massages run from 9:00-4:00pm

Lunch is served between 11:30-1:30 ($5)

Expo Participants include: (click on their name to learn more)

Door prizes have been generously donated by our Expo participants. While this event is specifically aimed towards women and is being held in the basement of a church, all are welcome! We hope to see you there!

** The first 25 participants will receive a free photo shoot and 8x10 gift certificate compliments of Creative Isle & Graphic Design!**

Fall prevention

Fall Stats

  • 1 in 3 seniors will experience a fall each year and half of those people will fall more than once.

  • Falls are the cause of 85% of seniors injury-related hospitalizations

  • Falls are the cause of 95% of all hip fractures

  • 50% of falls happen at home

Why are people falling?

The majority of falls are experienced by seniors. 

Two factors will increase the risk of falling

1. Environmental factors or the unsafe conditions around the person

2. Physical factors - poor/decreased balance, decreased muscle/bone strength and reduced vision/hearing 

What can be done to reduce the risk?

1. Around the home:

  • Install non slip surfaces

  • Install grab bars or rails in the rest room, at the entrances and on the stairs

  • Wipe up any spills immediately

  • Declutter the house

  • Make sure cords are not in walking paths

  • Get rid of rugs or mats

  • If you are using a step stool, find one with a safety rail

  • Store heavy items in a lower shelf or drawer

  • ** Slow down!** rushing a is a  major cause of falling

  • Use the handrail on the stairs and don’t have a full arm load when travelling on the stairs

2. Physically:

- Avoid situations that may make you feel dizzy - like skipping meals or doing activity after taking medications that are known to cause dizziness or drowsiness

- Wear your glasses or hearing aids

- Use an assistive device (cane, walker etc)

- Keep fit - cardiovascular exercise - walking at least 30 minutes a day

                  - strength and resistance training to help build bone and muscle mass

Balance is comprised of 3 major systems that communicate information to the cerebellum, located at the back of the brain

  • The vestibular system in the ear and the visual system tell the cerebellum where the head is in relation to the horizon.

  • In the rest of the body, proprioceptive cells that are found in muscles and joints communicate information about joint angles, muscle length and muscle tension.

If any of those systems are not working correctly or have not properly healed after injury than a person may be at greater risk for a fall. Concentrating on exercises that focus on making those three systems work together can improve reaction time and decrease the chance of a slip

 Is there any way to see if my Balance systems are all working together? 

There are a number of physical tests and neurological tests that a chiropractor will perform to assess your risk for a fall. Based on your test findings, you would then be prescribed a specific list of exercises to help improve the areas where you are deficient. New research from neuroscientist Dr. Heidi Haavik found cerebellar changes with movement related tasks after 12 weeks of regular chiropractic adjustments. 

 What about fall risk in Winter?

  • Keeping walkways clean and free of ice

  • Keep steps and rails in good repair and well lit

  • Wear slip resistant shoes

  • WEAR GLOVES!  hand should be out of pockets ready to help you brace against a fall -

- If you do feel unsteady WALK LIKE A PENGUIN

  •          Keep centre of gravity over your feet

  •          Take shorter/shuffling steps

  •          Keep your arms at your sides and wear your gloves

  •          Go Slowly and concentrate 

For a complete list of strategies to help minimize the risk of falls please follow this link to the fall prevention handout from the Public Health Agency of Canada.

REST = RUST

Does it hurt when you move? Have you been told that you have arthritis? Are you worried about getting osteoarthritis?

Decreased mobility can be one of the major causes of pain in the body. The brain will learn to be in pain, just like it learnt how to ride a bike or to play the piano. The way you move impacts the brain and can change how the brain perceives pain.

Dr. Jen Maher will lead a 6-week class that focuses on the improvement of range of motion, strength and endurance for those who are concerned about arthritis.

Your strength and mobility will determine if you age well. Movement is one of the most important investments you can make for your future.

Evening classes

6-week Exercise Against Arthritis $50 @ South End Community Centre

Tuesdays @ 6:00pm (March 12, 19, 26, April 2, 9, 16)

Preregistration @ 902-270-7022

55+ Exercise Classes

6-week programme focusing on Strength, Mobility, Endurance and Balance. $30 @ Our Lady of Fatima Church

Wednesdays 10:45am (March 6th, 13th, 20th, 27th, April 3rd, 10th)

Preregistration @902-270-7022

Chair Yoga

6-week programme $30 @ Our Lady of Fatima Church

Fridays @ 9:00am (March 8th, 15th, 22nd, 29th, April 5th, 12th)

Preregistration @ 902-270-7022

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What's more important:

Weight loss or muscle gain?

Muscle mass is directly correlated with longevity and excellent health. Rather than trying to “lose weight”, people are better striving to improve body composition.  This means losing fat and building or maintaining muscle. The lean (non-fat) components of the body are denser than body fat. Therefore, the number on the scale isn’t always to best outcome measure, especially when it comes to health. A better predictor of health is body composition. A method to track your body composition at home (other than looking in the mirror) is measuring your waist-to-hip ratio (waist measurement divided by your hip measurement). As this ratio decreases, your abdominal (visceral) fat decreases, and so does your risk of all cause mortality.  So, it is actually possible for the scale weight to increase and your waist to hip ratio to decrease – and at the end of the day you will be healthier. 

Dr. Gabrielle Lyon calls muscle the organ of longevity.  “The stronger and healthier your muscle is, the more carbohydrates and fat your body burns”.  Healthy muscle mass improves metabolism and decreases risk of cardiovascular disease and diabetes.  Muscle mass is also a reliable protein reserve that is protective for people after prolonged illness (i.e. cancer)

There are numerous methods to lose fat – some more healthy than others.  There are only two basic ways to increase and maintain muscle mass: resistance exercise, and consuming protein. 

Resistance exercise is lifting heavy things a few times a week.  You could try body weight exercises like squats, push-ups and pull ups. I like a single set to failure using the rest – pause technique for bodyweight exercises.  You could lift weights in the gym or rocks in your yard. Compound movements are typically safest and the most effective for your effort.  My favorites are deadlifts, squats, bench press, shoulder press and a bent over row.  For these I prefer hierarchical sets i.e. 3 sets of 15, 8, and 4 reps – increasing the weight with each set.   

Protein is an essential macronutrient, necessary for all the cells of the body. It is needed for the structure, function, and regulation of all tissues and organs - especially for building and repairing muscle. Once consumed protein is broken down to amino acids.  Humans must obtain some essential amino acids from protein in their diet. Proteins also have a key role in immune function, building enzymes for metabolism and DNA repair, and building hormones and neurotransmitters.  High protein diets (45% of total calorie intake) have been shown to decreases blood pressure and increase HDL cholesterol. 

There is no conclusive evidence that a high protein diet can cause chronic kidney disease. Protein may be used as fuel in the absence of carbs and fat, however, excess protein is not stored as body fat and is excreted as urea via the kidneys. 

Protein should be prioritized.  It is nutrient dense and very satiating. Consuming a minimum 30 grams of protein per meal is needed to stimulate muscle protein synthesis. It is actually more important for sedentary people as they are not stimulating muscle growth with exercise and older individuals because muscle mass gets harder to maintain as we age.  Generally speaking, 30 grams of protein at each meal (3 meals a day) should be a minimum target. That’s 90 grams of protein per day. Up to 1 gram of protein per pound of desired body weight may be recommended for active people who want to maximize muscle mass.  

This is what 30 g of protein looks like:

•      7 thick slices of bacon

•      5 large eggs

•      4 ounces of ground beef

•      6 ounces of tempeh

•      1 scoop of whey protein

•      3/4 block of tofu

•       4 ounces chicken breast

 

Looking for more creative ways to get in extra protein, check out a protein packed recipe HERE

References: 

1.    Srikanthan, Preethi et al. Muscle Mass Index As a Predictor of Longevity in Older Adults The American Journal of Medicine, Volume 127, Issue 6, 547 – 553.

2.    Srikanthan P, Seeman TE, Karlamangla AS. Waist-hip-ratio as a predictor of all-cause mortality in high-functioning older adults. Ann Epidemiol. 2009;19:724-731.

3.    https://drgabriellelyon.com

4.    https://en.wikipedia.org/wiki/Waist–hip_ratio

5.    https://www.bodybuilding.com/content/measuring-your-macros-what-30-grams-protein-looks-like.html

Make Movement a Lifestyle

Everybody knows physical activity is important. Going for a run in the morning,

hitting the gym or yoga class after work are great habits. I encourage you to keep it

up; however, this relatively brief amount of physical activity does not undo the

damage of prolonged sitting many of us do throughout our day.

By tweaking our lifestyle we can incorporate more movement into our day. One

strategy is to recognize and set our own limits on the use of some of the modern

“crutches” to healthy movement. Here are some simple ideas to incorporate more

healthy movement into your day:

  • Walk for errands or park far away

  • Take stairs instead of the elevator

  • Alternate between sitting and standing at work

  • Get rid of wheelie chairs so you have to get up

  • Take a walk during a phone call, meeting, or lunch

  • Make yourself dinner and wash the dishes by hand

  • Take a walk after dinner

  • Do household chores (mow the lawn, garden) and get dirty

  • Go barefoot or wear flat soled shoes more often

  • Take a break form the screen and look out a window, even better, get outside

  • Sit on the floor more (A recent study has shown that our ability to sit down on the floor

    and then get back up may be an indicator of how long we’re going to live)

  • Play with kids and move how they move

Making more movement part of your lifestyle improves your energy, sleep, and

mood. On top of that it reduces your risk of chronic issues like osteoporosis,

hypertension, diabetes, heart disease, and cancer.

Move well.

Live your life.

Mom was right

Stand up straight

Modern people are hunched forward on their phones, computers, and behind the steering wheel all day long. This can be the cause of a lot of neck and back pain. It pushes our head and our centre of gravity forward, causing a strain our neck. It increases curve in your thoracic spine, which may prevent you from breathing properly with your diaphragm, further exacerbating pain and stiffness. Evolutionarily this slumped forward posture is a defensive position and triggers the release of stress hormones leading to even more tension. 

By being a little more conscious of our posture we can stand straighter, move better and feel good. Get somebody to take a picture of you from the side and see what your posture looks like.

  • Your chin and neck should be back with your ears over your shoulders

  • Standing in a neutral position your thumbs should be pointing forward

  • Externally rotate the shoulders instead of pointing them toward each other

  • Your pelvic floor should be parallel to your diaphragm, you can accomplish this by tilting your pelvis posteriorly (similar to the motion made during intercourse)

  • Keep the front of the  rib cage tucked down instead of flaring out.   

  • If none of the above makes sense, or your side picture looks atrocious - call us today!

Change your environment

  • Try holding the phone up to look at it instead of looking down at it

  • Take frequent breaks from computer work and sitting

  • Stand and walk more at work and at home

  • Breath through your nose, which stimulants your parasympathetic (rest and digest) nervous system, and activates your diaphragm

  • Try corrective exercises that stretch the soft tissue that becomes tight from slumping and strengthen the tissue that become weak.  

This will not be comfortable at first but your brain and body will adapt in time and your joints, soft tissue, and even your organs will thank you down the road. 

Want to learn more about posture? Click HERE

Ultrasound for Plantar Fasciitis - let's take a look at the literature.....

If your therapist is still using ultrasound on your plantar fasciitis you may want to ask them about this recent study published in Journal of Orthopaedic & Sports Physical Therapy.

“Additive Effect of Therapeutic Ultrasound in the Treatment of Plantar Fasciitis: A Randomized Controlled Trial”

This prospective, randomized, double-blind, placebo-controlled clinical trial of 54 people with plantar fasciitis found that those who received ultrasound with active stretching were no better off (less pain/disability) than the control group who was treated with sham ultrasound and active stretching. Outcome measures included a numeric pain-rating scale, the computerized adaptive test for the foot and ankle, and an algometric test.

The addition of therapeutic ultrasound did not improve the efficacy of conservative treatment for plantar fasciitis. Therefore, the authors recommend excluding therapeutic ultrasound from the treatment of plantar fasciitis and agree with results of previous studies that stretching may be an effective treatment for healing plantar fasciitis.

here’s the full link to the study —> https://www.jospt.org/doi/abs/10.2519/jospt.2018.8110

We will go one step further and add that in addition to stretching, your therapist should be working on strengthening exercises combined with some soft tissue work. If this is not happening, it may be time to give us a call.