PATIENT
RESOURCES

FOAM ROLLING

IDEAL FOR LARGE MUSCLE GROUPS & GENTLE SPINAL SUPPORT

ROLLING - FOOT PAIN

IDEAL FOR SORE FEET & TIGHT CALVES

LACROSSE BALL ROLLING - UPPER BODY

IDEAL FOR TARGETING TENDER SPOTS OR 'TRIGGER POINTS'

LACROSSE BALL ROLLING - LOWER BODY

IDEAL FOR TARGETING TENDER SPOTS OR 'TRIGGER POINTS'

Video duration 1:49
 

McGILL BIG 3
- CORE STABILITY

3 exercises for enhancing core stability and supporting your spine

STRESS MANAGEMENT DURING COVID

Reducing stress and managing mental health has been proven to improve physical health and reduce pain.
 

Other ideas and tips include:
 

  • Foam rolling or lacrosse ball rolling or stretches to relieve muscle stiffness or trigger points (here)

  • Chiropractic adjustment to ensure alignment and reduce overcompensation in muscles or joints (learn more here)

  • Chiropractic modalities such as Shockwave Therapy (link) or Class IV Laser Therapy (here)

  • Therapeutic massage can support your physical and mental health (learn more here)

  • Daily walking or gentle exercise to keep things moving – get out in nature if you can!

  • Be careful when shoveling snow, take breaks from sitting everyday, be mindful of posture

  • Take a warm Epsom salt bath before bed to keep muscles supple, add essential oils for relaxation

  • Consider supplementing your diet with Magnesium or Cal-Mag to relax tight muscles (request to set aside 1 bottle for pickup at your next visit here)

  • Try sleep support teas to help reduce tension

  • Prioritize stress management such as restorative/yin yoga, journaling, worry journal/gratitude journal, meditation/prayer, guided meditation (Apps: Calm, Insite timer, Headspace), counselling, deep breathing, creating art or adult colouring books, reading, puzzles, crosswords, wordsearch, sudoku

  • Maintain virtual social-time with family or friends

Dr. Josh Work from Home Guide.PNG

WORK FROM HOME LIFESTYLE GUIDE

Check out this FREE EBOOK The Work From Home Guide from one of our trusted mentors, Dr. Josh of Mountain View Chiropractic in South Dakota here
 

Tips you'll find inside: 

  • How to adapt to the WFH Mindset

  • Home office setup

  • Productivity

  • Preventing neck and back pain

  • WFH stretches and exercises

  • Ergonomics

  • Busting stress
     

Have Dr. Claudia check out your workstation and get one-on-one directed stretches and postural recommendations  - book a telehealth visit here

Calm App - guide to wellbeing - Dec 2020

BUSINESS LEADERS, MANAGERS
& H.R. PROFESSIONALS

Check out this FREE EBOOK The 2020 Calm Employee Well-Being Guide
 

Change is stressful, and 2020 is nothing if not full of change. How can you help your organization build a culture of resilience and well-being? 

 

Our guide for a successful employee well-being strategy hopes to answer some of these questions for you: 

  • The business impact of burnout, stress, absenteeism, and turnover

  • The top four challenges when creating a successful employee well-being strategy

  • How to achieve buy-in, secure budget, and measure success

  • How to create a culture where well-being programs amplify other initiatives

EMBRACING WINTER & SNOW SHOVELING TIPS

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© 2021 by Quarry Park Chiropractic & Wellness Centre.