Chiropractic – Part of your Solution!

BUILDING A BETTER YOU

When you’ve got a lot on the go, personal goals can get lost in the shuffle. Between work, kids, commuting, cooking and housework, sometimes it’s hard to find the time for your personal health and fitness.

Chiropractors can be part of the solution to building a better you. You may be surprised at the number of ways a chiropractor can help!


Standing Tall

Research has shown that good posture not only prevents pain and injuries but also gives you more energy and improves your appearance and your mood.  That’s why having an expert look at how posture affects your muscles, bones and joints can have a big impact on your quality of life. Your chiropractor can show you how to develop and use good posture when typing, driving, running, playing sports and carrying children.

Moving Well

When your body is stiff and not very flexible, it is easier to become injured and more difficult to recover. By teaching you simple exercises and stretches designed for your needs, a chiropractor can help you regain your full range of motion.

Getting the Right Fuel

Consistently eating well is a challenge whether you’re an athlete, a stay-at-home mom or an office worker. One of the best ways to sort through your options is to get customized advice from a health practitioner who understands you and your daily needs. Chiropractors are trained in nutrition and holistic health and can help you find a diet that is right for you.

Staying Active

While sitting may not seem harmful, too much sitting takes quite a toll on our lower back and neck. Exercise can help to undo this damage while also benefitting your muscles and your heart. If you’re struggling to find the time for fitness, Canada’s chiropractors are here for you. Straighten Up Canada! is a 3-minute-a-day program for adults and kids that includes posture exercises and stretches to keep you flexible and strong.

A Good Night’s Sleep

Sleep is important to your health, both for your body and your mind. No matter whether you sleep on your back, your side or your stomach, the right pillow and mattress will help you support your spine so you can be truly relaxed and refreshed while you sleep. If you’re having trouble sleeping, your chiropractor can be part of the solution.

 

Dr. Sheila Hubscher, B.Sc D.C.

http://themassageclinic.ca/book-now/

 

www.chiropractic.on.ca

SNOW SHOVEL SAFETY

So far this winter Mother Nature has been kind to those of us living in the GTA.  We have had very little snowfall and only the occasional bout of really cold temperatures.  While it is tempting to believe that we will escape shovelling snow this winter, the reality is that we are still in for a few snowfalls.  People living in Canada are all too familiar with the routine of shovelling the driveway and sidewalks.  But like brushing teeth, some people never seem to get the technique down quite right.  However, serious injuries often await those who are careless.

 

Shovelling snow also puts an enormous strain on the heart, and in those who don’t exercise regularly, the activity could even trigger a heart attack.   A sensitivity to one’s cardiac status has to be at the top of the list of snow-shovelling concerns, the heart is our most important muscle, but there are other problems such as slipping and falling while shovelling.  Fractures of the ankle, wrist, and shoulder are often seen, but the most common injuries from shovelling snow are low back pain and shoulder pain.

 

Most injuries can be prevented with a few simple rules:

 

  • Warm up – just like before a golf game, or at the start of an exercise class, your heart and muscles need time to adapt to the increased demand.  The aim is to get your heart rate up slightly and muscles feeling warm before you start.  By doing a few arm circles, side bends, and knee bends you reduce the likelihood of injury and cardiac distress.
  • Use a wide shovel to push the snow to the side, and then take a smaller shovel to pitch it. Don’t throw snow over your shoulder or to the side – the back is least able to tolerate torque and twisting.
  • Switch sides – It feels awkward to reverse your hand position, but your low back and shoulders will thank you.  Constantly turning and lifting in one position is a sure way to wake up the next day with a sore back, shoulder or even neck.
  • Limit snow shovelling sessions – most of us don’t put in more that 30-60 minutes of exercise and snow shovelling should follow suit. And make no mistake about it, snow shovelling is exercise!
  • Beware of ice below the snow and other hidden tripping hazards.  This usually is less of a problem when we are shovelling our own drive as we tend to know the areas of uneven pavement or lawn edging, but we may not be aware of the two inch ridge of cracked concrete on our neighbours steps that will stop your shovel dead in its track and jar your wrists and shoulders.
  • Once you are back inside and warming up, take a few minutes to stretch out your low back, shoulders, and neck.  Be particularly aware of any areas that are already tight or tired.

 

By following these strategies during the next snowfall, you should be able to prevent most shovelling injuries.  However, if any aches or pains persist beyond one or two days be sure to contact your health care provider to ensure you are back in shape to enjoy all the winter activities that come along with the snow!

 

Dr. Sheila Hubscher, B.Sc D.C.

http://themassageclinic.ca/book-now/

Five Steps to Creating Lasting Change

Five Steps to Creating Lasting Change

Happy New Year Everyone!  Wow, 2016!  A new year, a new you, right?  Many view the kicking off of a new year as an opportunity to ‘start fresh’, set new goals, and hopefully change some of the less than desirable habits we may have formed over the previous year.  How many of us optimistically set lofty goals on January 1st only to find that come mid-February we’ve fallen off course or abandoned our goals completely?  What started out as fierce determination can quickly turn into disappointment, frustration, and maybe even feelings of guilt around a lack of will power or an inability to follow through.

So how do we create lasting change?

Get Inspired:  What is it you hope to achieve this year? What are your  goals on a personal, professional or spiritual level?  Whatever they are try writing them down.  A good way to get inspired is by really understanding the ‘why’ of your goal. Why is it important for you to create this change?  What benefits will such a change bring to your life and sense of wellbeing? Having a firm idea around the reason(s) to do something and keeping that in perspective will help fuel your desire to follow through with your goal.

 

Take baby steps:  Too often we think of New Year’s resolutions or goals as an ‘all or nothing’ type of thing.  This can make even the idea of change seem daunting, like an insurmountable mountain.  Instead of going all out try to make one small change to begin, this kick-starts the change process.  For example, maybe your goal is to eat healthier.  Rather than trying to revamp your entire diet all at once, start by changing one thing, such as replacing your daily diet coke with water.

 

Make small incremental changes every day:  The idea is to not become overwhelmed. Look at the big picture that forms the idea around your goals – you may be part of the way there already. Sometimes all it takes are a few tweaks to your current routine to get you there you need to be.

 

Forming a habit:  Adopting several small changes each day is the first step in the process of habit creation.  And once you know how to create a habit you’ll be able to leverage them into creating greater change in your life. Try setting a goal where you consistently adhere to the changes you have decided to make – maybe start with one week. Then, evaluate what you felt worked, what didn’t and what you think you can do to either help you stay on track, or, challenge yourself further.

 

Celebrate the small things:  Each time you follow through with one of the small changes you’ve set out, force yourself to celebrate it. I’m not suggesting you celebrate your healthy food choice by rewarding yourself with candy.  Rather, give yourself a pat on the back, fist pump, or ‘way to go.’ It may seem silly but the emotion of celebration will help you appreciate the work you did to implement the changes.

 

No matter how small the change might seem, remember that we all have to start somewhere. Success and failure are not measures of success as life as we all know, is hardly black and white. Be kind to yourself, be true to what you want to achieve and always know that whatever you did to better yourself on the first day of your new year’s goal action plan, is more than you did the day before.

 

Anya Malda

http://www.soulfulbalance.ca/assets/blog.html

http://themassageclinic.ca/book-now/

New Years Resolutions! A New Year = A New You!

New Years Resolutions! A New Year = A New YOU!

So here we are, the first week of January. A new year. A new set of new years resolutions. A new you!?
As many of us do, we start the new year with good intentions to better ourselves in the new year somehow. From diet, exercise, to personal, professional and  financial goals. Whatever your new years resolution is, we have all made them. And we have all had good intentions of following through. But honestly, how many of us have actually followed through with our resolutions??

What if this is the year?!
What if you put a system in place to help you follow through and obtain your goals?
What if you need help with even figuring out your goals?
As the saying goes…if you always do what you have always done, you will always get what you have always gotten! So change it this year! What is it that you are looking to do differently this year? What are your New Years Resolutions? What are your goals?

It is one thing to say what you want your new years resolution to be, and you can even write it down. But have you ever had someone help you through the process and you actually follow through on your goals or  new years resolutions??

This year, let’s make a change together! Let’s make this the year of YOU! You Can Do This! Resolutions can be made and can be successful!

Don’t let your resolutions diminish before you have even given them a chance! Start today with booking an appointment with Anya Malda.
Anya, is here to help you figure out your goals, put a system in place and help you follow through.

Anya is available Monday and Thursday evenings to help get you started!

 

http://www.themassageclinic.ca