Dr. Hayden is on MAtv!

Dr. Hayden was very excited to be featured on MAtv!

‘Around the block’ is a segment on the series Billboard Montreal. We were showcased in H17 show #11, along with Meta 1111, and Espace Vegan – Dr. Hayden’s very favourite weekday lunch spot!

‘Around the block’ starts at 7:05, and you can see Dr. Hayden at 10:45!

 

Posted in Chiropractic, Chiropractic Adjustment, Chiropractor Montreal, Chiropractor NDG

Whole30 Challenge

spring cycling

Ah! It feels like spring in Montreal; and although I suspect it’s another ‘false’ one, it got me thinking about getting my bike – and my body – ready for that first spring ride.

Winter can be a challenging time to adhere to healthy eating and exercise habits. Exercise and nutrition – along with regular chiropractic care – can be powerful tools in managing chronic pain. And sometimes, a 30 day plan can be just the ticket to jump into a healthy lifestyle change. I’ve done the arbonne 30 day challenge in the past, and the increase in energy was truly incredible. Best of all, it was super easy to follow. So, following a particularly sedentary winter that’s left me feeling pretty sluggish, I decided it was time to shake things up a bit – and why not try this whole30 I’ve been hearing so much about? What better way to return to my blog than tackling the topic of nutrition.

There are so many ‘plans’ available out there to choose from, and navigating nutrition research is notoriously difficult; so here are a few guidelines to follow when evaluating a plan:

1) Does it promote healthy lifestyle changes?

Any plan that is not focused on creating healthy, long-term habits is setting you up for failure. If eliminating or reducing the consumption of sugar and refined foods, and increasing activity is not part of the discussion then the reality is any results you achieve are not going to last.

2) Are weight loss goals realistic?

While for some, a ‘plan’ might be focused on increased energy and focus – for many, weight-loss will be the goal. Slow and steady is the key, so aim for 1.5 – 3 lbs per week, although you may experience a loss of 8 – 12 lbs in the first 7-14 days if there’s a change in salt & processed food intake.

3) Is there a support group available?

Research has shown that the most successful diets include a community aspect; so whether there’s a facebook group available, or you find a friend or family member to commit to healthy lifestyle changes with you – your odds of success are much higher.

Chiropractic care is key in maintaining strength and flexibility when tackling any new exercise regimen. Contact the office or book online today!

 

Posted in arbonne, Chiropractic, Chiropractic Adjustment, Chiropractor Montreal, Chiropractor NDG, Home Care, nutrition, weight loss, whole30

Posture at work

Poor posture: more damaging than you'd think!

Did you know that sustained postures and repetitive tasks can be just as debilitating, over time, as more demanding physical labour? This is due to a phenomenon known as hysteresis, or ‘creep’, where sustained or repetitive end-range loading of tissues and ligaments causes temporary tissue deformation. Over time, this can accumulate into micro-trauma of the ligaments and tissues surround a joint, eventually leading to symptoms of pain, stiffness, or reduced range of motion. These effects are cumulative, fortunately, however, there is much to be done to correct or prevent tissue damage when your job requires you to be at a desk for much of the day.

Poor posture: more damaging than you'd think!

Poor posture: more damaging than you’d think!

Ergonomics – the importance of your work station

Ideally, we would all have standing work stations, as sitting puts more stress on the spine than standing! Slouching while seated exacerbates this even further. More and more, I am hearing of individuals who are given the option of a standing desk at work, and much to their surprise, leaving them feeling more energetic throughout the work day. If you are looking to replace your desk, consider opting for a standing solution. A variable height desk, allowing you to switch easily between sitting and standing, would be ideal. A list of different options available on the market can be found here. If replacing your desk is not an option, stands like VARIDESK can be placed atop your current workstation. Feeling like MacGyver? Click here for an inexpensive ikea solution and build your own standing desk. Here is another solution from ikea. Try a google search of your own, it looks like many folks have been creative, and shared their strategy for creating a standing work station on the cheap! Having a fatigue mat to stand on, especially if your desk is on a hard surface such as concrete or wood flooring, is a good idea. Find a review on several options available here, and note the same MacGyver style desk in play! Those jumbo foam playmats that come in fun colours should also work well for those on a budget.

Things to consider: the height of your monitor is important – you want to see the top third of your screen when gazing straight ahead. Also, when using your keyboard, you want your wrists in a neutral position.

When you do sit: Have your chair adjusted so that your hips and knees are both at 90 degrees, with your feet touching the floor. Maintain a neutral spine, and shoulders rounded back and down. Also consider replacing your chair with an exercise ball; this engages the core (abdominal) muscles. Find a size ball that has your hips and knees at 90 degrees, with your feet touching the floor. More tips on choosing a chair or ball for your workstation from the Canadian Chiropractic Association.

Take the time to set up an ergonomic workstation - your body will thank you for it!

Take the time to set up an ergonomic workstation – your body will thank you for it!

Take frequent breaks

Hysteresis, or creep, starts to set in quickly! When sitting, modify your posture every 20-30 mins. This can be from sitting to standing, or shifting from neutral, to leaning forward or backward (from the hips, maintaining a neutral spine!) in your chair. Absolutely get up from standing every 60 mins and stretch! Programs like StretchClock can alert you when it’s time to get up and stretch, and even provide video for you to follow.

Chiropractic

Your chiropractor is able to recognize and treat joint dysfunction and tissue damage, even before you’re aware of it yourself. Wellness care is a great way to avoid acute episodes of work-related pain and discomfort. As always, how often you come to the clinic for an adjustment is up to you, but by tracking your symptoms, we are able to work with you and determine how the demands of your job and lifestyle will dictate the frequency of chiropractic care to maintain your quality of life. Book an appointment with Dr. Natasha Hayden.

 

Have any experience with a standing desk? I’d love to hear from you! Share your story.

 

Posted in Uncategorized

Stretch for SCM

Sternocleidomastoideus

Following chiropractic care and assisted muscle stretching, this is a simple stretch easily done at home to maintain optimal length of the muscle. The tight muscle contributes to upper crossed syndrome. Hold the stretch for 15-30 seconds, repeating 3 times per side, a minimum of twice per day.

IMPORTANT: Discontinue if sharp or intense pain occurs; a gentle stretch is desired.

 

 

 

 

Posted in Uncategorized

Stretch at Your Desk – Brügger's Relief Position

Brügger’s is a great exercise that can be performed at your desk to break up prolonged periods of sitting. Ideally, you will want to perform this exercise every 20-30 minutes, holding it for 30-60 deep breaths.

Posted in Uncategorized

Lumbar Stabilization – Side Lying Track

The side lying track strengthens weak abdominal obliques, erector spinae, multifidi, and quadratus lumborum. It is important to maintain a neutral pelvis and not to arch the back. Perform the movements in a slow and controlled manner. You will want to work towards maintaining 2 minutes of activity.

WARNING: This exercise is NOT recommend in cases of spinal stenosis, acute phase disc herniation, or acute low back strain/sprain. Discontinue if back pain is aggravated.  

Posted in Uncategorized

Stretch for Upper Trapezius

The upper fibers are found to be tight in upper crossed syndrome, and thus require stretching, whereas the middle and lower fibers are found to be weak and require strengthening.

The upper fibers are found to be tight in upper crossed syndrome, and thus require stretching, whereas the middle and lower fibers are found to be weak and require strengthening.

Following chiropractic care and assisted muscle stretching, this is a simple stretch easily done at home to maintain optimal length of the muscle. The tight muscle contributes to upper crossed syndrome. Hold the stretch for 15-30 seconds, repeating 3 times per side, a minimum of twice per day.

IMPORTANT: Discontinue if sharp or intense pain occurs; a gentle stretch is desired.

 

 

 

 

 

 

 

Posted in Uncategorized

IASTM – Coming Soon!

polycarb dolphin

IASTM, or Instrument-Assisted Soft-Tissue Mobilization, is a technique using a hand-held tool to diagnose and treat soft tissue dysfunction. It is evolved from a technique in Traditional Chinese Medicine called Gua Sha, and has become increasingly popular recently due to it’s effectiveness and efficiency. Instruments effectively break down scar tissue and fascial restrictions in areas exhibiting soft tissue fibrosis, chronic inflammation, or degeneration. IASTM enhances results from exercises and joint mobilization, and thus pairs well with chiropractic treatment. Many varieties of tools exist; perhaps you have heard of Graston®; a technique system made popular by athletes such as Olympic swimmer Michael Phelps. Dr. Hayden has completed the first module of Graston® training, but after careful consideration, choose a tool to perform IASTM from a different company.

Conditions treated include:

  • Medial Epicondylitis/osis
  • Lateral Epicondylitis/osis
  • Carpal Tunnel Syndrome
  • Neck and Back Pain
  • Plantar Fasciitis
  • Rotator Cuff Tendinitis/osis
  • Patellar Tendinitis/osis
  • Tibialis Posterior Tendinitis/osis
  • Heel Pain
  • Post-Surgical and Traumatic Scars
  • Myofascial Pain and Restrictions
  • Chronic and Acute Sprains/Strains
  • Non-Acute Bursitis
  • IT Band Syndrome
  • Wrist Tendinitis/osis
  • Reduced ROM Due to Scar Tissue
  • Achilles Tendinitis/osis
Posted in Uncategorized

Lumbar Stabilization – Dead Bug

The dead bug track is an excellent alternative for anyone that is unable to perform abdominal curls due to pain or other conditions. It also works to stabilize the lumbar spine. You will want to work up to maintaining activity for up to 2 minutes. Remember to maintain a neutral pelvis and do not arch the back. Perform movements in a slow and controlled manner.

 

Posted in Uncategorized

Will I Need X-Rays?

kermit

This is a common question we are asked when a new patient calls in for an appointment. If you’ve called other chiropractic offices, you may have been told x-rays would be required in the first visit. This is not an uncommon practice among chiropractors, to include x-rays in the initial evaluation and to guide treatment; however, it is not considered to be standard procedure in the profession, but rather, supplemental. In our clinic, however, x-rays are not routine for an initial evaluation. Your first visit will begin with a thorough evaluation. If during either the history or physical examination, evidence comes to light that would indicate possible bone disease or pathology that may contraindicate manual adjusting methods, medical imaging (such as x-ray or MRI) will be required. In most cases, x-ray will be unnecessary, and you will receive treatment in your first visit. If you have had recent imaging done, it may or may not affect treatment, and we may request a copy for our records.

 

Posted in Uncategorized