We are still closed.. but opening soon

Policies and procedures have been implemented to ensure the health and safety of our clients/patients and staff.

What you need to know before booking an appointment.

First we ask that you do not book or please cancel your appointment if any of these apply to you:

  1. If you have traveled in the past 2 weeks
  2. If you have any of the following symptoms:
    1. Fever
    1. Cough
    1. Difficulty breathing
    1. Chills
    1. Fatigue
    1. Headache
    1. Sore throat
    1. Runny nose
    1. Stuffy or congested nose
    1. Lost sense of taste or smell
    1. Hoarse voice
    1. Difficulty swallowing
    1. Digestive issues (nausea, vomiting, diarrhea, or stomach pain)
    1. If you are a young child or infant (sluggishness or lack of appetite)

Therapists will be required to comply with the same daily questionnaire. If either client or therapist is unable to pass this basic COVID-19 screening therapy will not be provided. 

TMC Health Centres, reserves the right to deny treatment at any time if we feel that it is unsafe or a potential health risk.

Upon Arrival

  1. Prescreening questionnaire must be completed online before your appointment (or completed verbally over phone)
    • If you do not pass the prescreening questionnaire, your appointment will be cancelled. We ask that you self-isolate and get tested for COVID-19
  2. Please do not arrive more than 10 minutes before your treatment time. Upon arrival, please stay in your car and call the clinic to notify us that you have arrived. We will let you know when it is safe to enter.
  3. All clients will be required to wear a clean disposable or reusable mask in the clinic at all times (if you do not have a mask, we will gladly provide you one). You are required to take any PPE’s bought in with you or use during your visit to the clinic, home with you.
  4. Once you enter the clinic, you will be ask to wash and/or sanitize your hands. The receptionist will take your temperature with a contactless thermometer.
  5. No additional visitors will be permitted other than the individual receiving treatment
  6. Our waiting room will be closed and clients will be asked to go directly into their treatment room for intake
  7. Social distancing of 2 meters is required between other clients 
  8. Please remove shoes at the front door and sanitized slippers will be provided
  9. Roster will be kept of anyone entering the space for contact tracing purposes. This includes, delivery personal.
  10. Contactless hand sanitizing stations are available in every treatment room, washroom and at the front desk.
  11. Please try to limit the amount of materials you bring into the clinic.
  12. If your, or your therapist, symptoms change before treatment commences, your treatment will be cancelled.

Key Exercises for Preventing Shoulder Pain

Key Exercises for Preventing Shoulder Pain

   The rotator cuff muscles are a group of four muscles that run from your shoulder blade to your upper arm bone. They are important for moving the shoulder joint, and helping to stabilize it. Injuries to the rotator cuff muscles are quite common. Conditions such as rotator cuff impingement and tendinopathies can be very painful and affect many activities of daily living.

   One of the best ways to prevent rotator cuff pathologies is to strengthen the muscles that stabilize the shoulder blade. These muscles are responsible for ensuring proper movement between the scapula and the humerus every time you move your arm. This is known as scapulo-humeral rhythm, and research has demonstrated poor scapulo-humeral rhythm is a common cause of rotator cuff impingement.

   This is why scapular stabilization exercises help prevent shoulder pain and are always included in a rehab program for rotator cuff impingement and tendinopathy. These exercises target your trapezius muscles (upper, middle and lower) and your serratus anterior muscles. Watch and listen to the attached videos for details on a few easy exercises you can do at home!

Alyson Schwichtenberg, Registered Physiotherapist 


Running Programs!

Sitting on the couch wondering what exercise you could be doing? Thinking about starting running? Are you stuck on where to start?

For you I have here 5 different running programs. Please read the description below to help you choose the right program for you! If you have any extra questions please don’t hesitate to direct message me or comment below!

Please still adhere to the social distancing rules if you are going out on the streets or tracks.


The first 2 programs are very similar, the first 1 is done by distance and the second done by time. For these 2 programs I recommend them for someone that has ran or played a running based sport in the past 5 years, but not much running in the past 2 years or you just want to start enjoying your running again. The third program is for those that have never ran and want to start somewhere comfortable. This program can be used and modified for certain ages and for people with recent injuries and people going through rehab, please direct message if you need a modification or have any questions on this!

The forth and fifth programs are for those people going for a 5km distance! The forth program is a 30 day program where you will reach 5km on day 30, you will be doing a little something every day of the 30 days. The fifth program is a 6 week 5km program where you will be running 3 days a week with 2 easy walking days, you will reach 5km on the Sunday of week 6.


You can use these programs to build up your running! You can start with the third program and move up to the first or second program, then from those programs you can move up to a 5km program!! Work towards what your goals are!

If the demand continues I don’t mind making 10km and up programs for you individually, Please don’t hesitate in sending me a message!





Note to Self…Just Breathe


Most of us don’t think twice about our breathing patterns. Very often our mind is thinking about something while our body is doing something else, as a result, our mind and our body are not unified.

With breathing exercises, inhaling and exhaling, we bring our mind and body to work together because both are focused on the same thing.

When we are upset or stressed out, our breathing can become shallow and quick. Pay attention to your breath right now. Is your breath, shallow, quick, short? How is your breathing when listening to the news?

Breathing deeply and slowly instantly calms us down mentally as well as physically.

Knowing how to breathe properly, and bringing awareness to your breathe, can help keep you present, control your emotions(i.e fear, anger) and keep a clear sharp mind.

* Deep breathing should be slow and gentle. Remember to fill the abdomen, not just the chest*

Try these breathing exercises;

Belly breathing

Belly breathing is easy to do and very relaxing. Try this basic exercise anytime you need to relax or relieve stress.

  1. Sit or lie flat in a comfortable position.
  2. Put one hand on your belly just below your ribs and the other hand on your chest.
  3. Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move.
  4. Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in, and use it to push all the air out.
  5. Do this breathing 3 to 10 times. Take your time with each breath.
  6. Notice how you feel at the end of the exercise.

Morning breathing

Try this exercise when you first get up in the morning to relieve muscle stiffness and clear clogged breathing passages. Then use it throughout the day to relieve back tension.

  1. From a standing position, bend forward from the waist with your knees slightly bent, letting your arms dangle close to the floor.
  2. As you inhale slowly and deeply, return to a standing position by rolling up slowing, lifting your head last.
  3. Hold your breath for just a few seconds in this standing position.
  4. Exhale slowly as you return to the original position, bending forward from the waist.
  5. Notice how you feel at the end of the exercise.







Get up and move!

Why it is important to be active right now?





After a week of self-isolation, and listening to everything happening in the world, it is very easy to fall into a negative state of mind and feel depressed, worried, anxious, overwhelmed, stressed and full of fear.


Break the cycle!


When we can’t change our environment,  we need to work with it. Plan your day and make sure to add in some form of exercise or activity. Exercise can serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression.


Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better. And you can workout without a gym or equipment!


Exercise promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good.


Exercise is a natural and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out.

Stay present and be mindful during your activity. Don’t just go through the motions just to be active. Try to notice the sensation of your feet hitting the ground,  or the rhythm of your breathing, or the feeling of the wind on your skin.






Use Hand Sanitizer When You Can’t use Soap

You can use an alcohol-based hand sanitizer that contains at least 60% alcohol if soap and water are not available.


Washing hands with soap and water is the best way to get rid of germs in most situations. If soap and water are not readily available, you can use an alcohol-based hand sanitizer that contains at least 60% alcohol. You can tell if the sanitizer contains at least 60% alcohol by looking at the product label.

Sanitizers can quickly reduce the number of germs on hands in many situations. However,

  • Sanitizers do not get rid of all types of germs.
  • Hand sanitizers may not be as effective when hands are visibly dirty or greasy.
  • Hand sanitizers might not remove harmful chemicals from hands like pesticides and heavy metals.

How to use hand sanitizer

  • Apply the gel product to the palm of one hand (read the label to learn the correct amount).
  • Rub your hands together.
  • Rub the gel over all the surfaces of your hands and fingers until your hands are dry. This should take around 20 seconds.




Are you washing your hands properly?!?!

You can help yourself and your loved ones stay healthy by washing your hands often, especially during these key times when you are likely to get and spread germs:


  • Before, during, and after preparing food
  • Before eating food
  • Before and after caring for someone at home who is sick with vomiting or diarrhea
  • Before and after treating a cut or wound
  • After using the toilet
  • After changing diapers or cleaning up a child who has used the toilet
  • After blowing your nose, coughing, or sneezing
  • After touching an animal, animal feed, or animal waste
  • After handling pet food or pet treats
  • After touching garbage

Washing your hands is easy, and it’s one of the most effective ways to prevent the spread of germs. Clean hands can stop germs from spreading from one person to another and throughout an entire community—from your home and workplace to childcare facilities and hospitals.

Follow these five steps every time.

  1. Wetyour hands with clean, running water (warm or cold), turn off the tap, and apply soap.
  2. Latheryour hands by rubbing them together with the soap. Lather the backs of your hands, between your fingers, and under your nails.
  3. Scrubyour hands for at least 20 seconds. Need a timer? Hum the “Happy Birthday” song from beginning to end twice.
  4. Rinseyour hands well under clean, running water.
  5. Dryyour hands using a clean towel or air dry them.

Use Hand Sanitizer When You Can’t Use Soap and Water

You can use an alcohol-based hand sanitizer that contains at least 60% alcohol if soap and water are not available.

Washing hands with soap and water is the best way to get rid of germs in most situations. If soap and water are not readily available, you can use an alcohol-based hand sanitizer that contains at least 60% alcohol. You can tell if the sanitizer contains at least 60% alcohol by looking at the product label.

Sanitizers can quickly reduce the number of germs on hands in many situations. However,

  • Sanitizers do not get rid of all types of germs.
  • Hand sanitizers may not be as effective when hands are visibly dirty or greasy.
  • Hand sanitizers might not remove harmful chemicals from hands like pesticides and heavy metals.





In Health


Closed Due To COVID-19

To our valued clients and patients;


Due to the rapid spread of COVID-19, we have come to a very tough decision to temporarily close our doors effect Tuesday March 17th.



As a health care facility, we take cleaning and sanitization seriously. While we are closed we will be preforming a thorough cleaning and sanitization of all surfaces and materials.


At this time we encourage you to follow the procedures set out by Public Health.









In our efforts to ‘flatten the curve’, we hope to reopen on Monday March 30th.


We will updating all social media accounts and our website, as the situation changes.


Please practice your own due diligence, during this time, for your own safety and the safety of others.


In Health


Dr. Stevie Newman Szeps!!!!


Dr. Stevie Newman Szeps

Dr. Stevie holds a firm belief that everyone is an ‘athlete’ whether they are competitive, want to move more, move better or keep moving. Whether you are looking to improve performance, take that hike, or play with your grandkids, Dr. Stevie wants to help you get back to what you love most!

Since childhood, athletics has been an important part of Dr. Stevie’s everyday life, which has included competitive gymnastics, soccer, dance and cheerleading. She understands the demands of sport, the will to return to training and the importance of supporting your team. Chiropractic kept her competing and moving in her developing years while her teammates sat out with injury after injury.

Dr. Stevie’s unique background allows her to focus on the needs of her ‘athletes’ to provide individualized care consisting of manual therapy, functional exercises, and kinesiology taping. Specialized care provides not only immediate results and control over your pain but education regarding your symptoms and your body to help provide long term relief and confidence.

Dr. Stevie Newman Szeps is a graduate of New York Chiropractic College completing her Doctorate of Chiropractic with Honours. Her fascination with human movement has led her to the realization of just how central and important it is to life itself. As such, she continues to learn new ways to incorporate movement into each and every day to maintain and improve quality of life.

Let Dr. Stevie help get movement back in your life!




Compression that cushions

Juzo Power Comfort Socks are designed with a thick padded sole providing all-day cushioning for feet that work and play hard. Broad-ribbed for casual good looks, Power Comfort Socks deliver a therapeutic punch – the compression you need for healthy legs.

The new Power Comfort sock is available in 15-20 & 20-30 mmHg compression classes. With 5 sizes plus two lengths to choose from, the Juzo POWER Comfort Sock is the perfect fit with plenty of comfort.

Juzo, compression socks, compression

The benefits to these compression socks;

Style – Broad ribbed with a classic or retro stripes look Available in 4 options

Arch Support -Provides enhanced fit

Padded Sole – Cushions impact for day long comfort

Seamless Toe – Increased comfort

Moisture Control – Wicks moisture away from skin

Graduated Medical Compression For improved therapeutic effectiveness