Carolyn Smith Manual Osteopath

Exciting news to hear that Ontario is proceeding with a reopening plan! We should find out by next week which colour zone we are in in Ottawa and wether manual osteopathy falls into the stage 2 category! Might be back before you know it #ottawa #healthyottawa #exciting #osteopathy #manualtherapy #reopening #followtherules #lockdownswork

#quicklearn Do you have a roller that looks similar to this and are not sure how to use it? This quick video is for you! Tips:... -Roll on all sides of the muscle -You can rotate your leg in and out while rolling to get different angles -hold or do short rolls on areas that are more sensitive -Find a partner to do the rolling for you! Happy long weekend! See more

NECK HELP This one is hard for me because I feel that the best way I can help with neck pain is through hands-on treatment...but here goes nothing! ... Neck pain is usually a complex situation filled with stories of tension, compensation, referral etc.; it’s where your body connects to your head through the spine and where your central nervous system changes into the peripheral nervous system (this is where the body/mind idea comes into play). Therefore this area can be more affected by mechanical (body stuff) AND psychological (mind stuff) influences. This post is really focusing on mechanical holding patterns and is just a general neck health routine. I believe imbalances in the thoracic/chest area are big contributors to neck pain so some stretches/exercises have been added to target that as well. 1)Neck Range of Motion (ROM) -Literally just moving the neck in all the directions it goes -Rotation (R+L), side bending (R+L) and extension+ flexion 2)Figure-8 Neck motion -The idea is that your nose moves in a figure-8 -Start by looking up with head then to the right, move in a semi-circle until you are looking down toward your right shoulder, go from down there up diagonally until your looking up and to the left. Move in a semi-circle down toward left shoulder and then move diagonally up to the top right, where you began. -This one is tricky and takes practise but is a good one once you get it! 3)Lev-Scap stretch -Stretching a muscle that connects your shoulder blade to neck -Sit on right hand, palm facing down (keeps shoulder down during stretch) -Rotate head to left and look down towards ground. Repeat on other side 4)Chin Tucks -Idea is to make the back of neck more straight/flat -Bring chin slightly down and back toward throat -Feel your double chin? it’s working option: do against wall with back and head touching wall 5)Door-Frame Pec Stretch -This variation is to save time by doing both sides at once. Do whatever pec stretch you prefer -Start with arms shoulder height. Step through doorframe to feel stretch -Move arms slightly up then down to get different angles of pec/shoulders 6)In comments @ Ottawa, Ontario See more

BLAST FROM THE PAST #Cira2017 I found this today and I thought I’d share! ... I had created this video routine for a client suffering from Ankylosing Spondylitis (AS), which is a type of inflammatory arthritis that can result in your spine’s vertebrae fusing together, ouch! Stretching and moving/exercise can greatly help manage pain symptoms of AS THAT BEING SAID, this is ALSO a good routine for general lumbar spine health 1)Seated Forward Fold Stretch Sitting crossed-legged on the floor, walk your hands forward until you feel a stretch in your low back, hold 30s Cross legs other way and repeat 2)Knees to Chest Twisted Lumbar Stretch Lying on back, bring both knees into chest and rock side to side a few time Bring arms into a T-shape beside body Drop both knees to right side,hold 30s change sides 3)BIRD/DOG Starting in a table-top position, raise right arm out in front of you and left leg straight behind you, hold for 2-3s and switch sides. Do 10x per side modification: only do leg raise 4)CAT/COW Spine Mobility Starting in a table-top position, look up to ceiling while arching your back, belly to stomach Next, round spine and look down towards ground and tuck your chin repeat 10x 5)Glute Bridge Lying on back, bend knees and plant feet on floor Lift hips up to ceiling while contracting glute muscles, hold 2-3s. Do 10-15x Enjoy! @ Ottawa, Ontario

Go-to moves for low back pain This list could go on for awhile BUT these 4 moves are a quick way to target of few common low back issues. Especially good for any nerve related issues (disks pinched nerve, impingement, sciatica) 1. Crossed-leg back stretch (30+sec each) I just have to say this one is amazing, stretching out the muscles ... Walk your hands right then left to get the sides of your back 2. Table-top leg back (10x each side) Easy move to make sure your core is doing what it should: supporting your back! bonus: also a nerve flossing move 3. Hamstring stretch (30+sec each side) hamstring tension can and will pull on your low back, resulting in pain 4. Baby cobra/sloppy push-ups (30sec-2mins) this posture is used to help guide the intervertebral disc back to it’s centre point helps change the overall posture from lumbar flexion (rounding) to extension (arching) if that’s an issue you have To note: this set of exercises is not best for ALL types of back pain issues BUT are safe to try DM with any questions or comment below See more

BOOKMARK FOR LATER Hopefully you won’t need it but it’s here if you do! Pulled back muscle? This can feel seriously intense when it happens and can feel... very scary. If it feels like your back is cramping and spasming in a specific area, trying to stretch the muscle right away could possibly STOP the spasm, so try that first! Then try these other gentle stretches, stop if you feel more pain while doing. It is very important to keep moving/walking around your house every so often to get blood moving Ice or heat? Info in the last photo *important to note that ice should not be directly on the skin (wrap cloth around ice pack) , and should not be applied for more than 20 mins *Heat source should also not be directly on skin Comment or DM with any questions! @ Ottawa, Ontario Sage Wellness Ottawa Holistic Health Centre See more

This one is for me! And for anyone else that needs a little shoulder stability in their lives The shoulder joint needs a perfect balance of stability AN...D mobility, so it is VERY easy to have an imbalance; which results in pain or instability. 1 pec stretch: find a doorframe and stand in the middle of it. Bend elbow and put forearm on doorframe shoulder height. Rotate body away from arm to stretch chest 2Scapular protraction and retractions (movements of the shoulder blades): similar to a cat/cow movement, put hands at shoulder height on wall. Round mid-back, then drop chest towards wall and bring shoulder blades closer together. (Ps. This one is tricky and will be practise) 3Rotator Cuff strength: using a band (if you have one) grip band with fists. Put pinky side of fist on wall in front of you. Moving upwards, make little outward half circles with your fists. After 6 reps, move downward with same circle motion. Woah! Feel the burn *mimic band tension if you don’t have a band 4 YTW: aka. My fav back exercise. Squeezing shoulder blades back and down THE WHOLE TIME, bring arms into a Y->T->W posture. Keep cycling through at a slow pace and feel the burnnnnn. Not feeling the burn? Your cheating and not doing it right 5Kettlebell something? (I’m not sure the name!): lying on back, lift kettlebell straight upwards with arm straight. Do slow rotations of arm, keeping arm in line with shoulder. If this is hard, use a smaller weight 6Side-lying kettlebell ___?: no kettlebell no problem, use a half empty whiskey bottle . Lying on side lift arm straight up, keeping arm straight. Do slow rotations of arm. Kiss your doggo. Done 7High Plank: okay! Last one, you can do it . Get into a plank position on hands, keeping shoulders/arms stable and mid-back slightly rounded, hold hold hold Wooo your done! If you need modifications let me know #prevention #rehab #shoulderpain #imbalances #iso-life #osteo #imissmyjob @ Ottawa, Ontario Sage Wellness Ottawa Holistic Health Centre

As Manual Osteopaths, we are unable to continue working after the mandated Ontario lockdown that started Dec 26th as we are not regulated. Massage therapy, physio, acupuncture, and Chiropractors are all regulated in Ontario, and we should be too! Please take 2 seconds to sign this petition in support of regulating our profession, as it takes community input in this lengthy process. ... Cheers!

Ball routine for shoulders I get asked a lot how long should I be using the ball? To which I usually say around 5 minutes. If you get lost on what you should be doing for 5 minutes, just focus on all the sides of a joint/area. Here I am showing the back of shoulder, mid back, side of shoulder and front of shoulder, bam done you can work all these muscles using the ball against the wall too! Whatever floats your boat

CORRECTION I am not allowed to be open during this lockdown because osteopathy is an un-regulated profession. Another reason we should regulate! I understand the reasons behind the lockdown and I will be staying at home and making some content for this page to keep me busy! Win-win

The BEST tool I could convince you to buy...a ball! It’s literally a way for you to treat yourself in time of need or in between appointments!!! Don’t be afraid of these, these are your best friend. You can bring your BFF on trips, to the gym, camping, and also just hangout at home watching tv. There are different kinds of balls so here is a little summary. To note: I get asked about tennis balls all the time so here it is. A tennis ball doesn’t keep its shape, it squeezes and forms into a new one which doesn’t provide the right kind of pressure. That being said, people like a tennis ball as a start point if they find other balls too painful. Tennis balls are also good for pec/chest work.

Looks like I can stay open! Currently we have been given the go ahead to stay open but I will update if anything changes! Until then please remember to mask up and follow government gathering rules , and I will take care of the rest! #grateful #covidlife #health #followtherules #keepeveryonesafe

Saturday views #cupping #cuppingcanada #cuppingusa #manualtherapy #osteopathy

NEW BLOG POST Hypermobility: How it can affect you and how Osteopathy can help Hypermobility is a term used to describe when joints move beyond their normal range of motion. Have you ever seen an acrobat bend in extraordinary ways? They are most likely hypermobile. Hypermobility is however common in the general population AND it can lead to pain and increased risk of injury. ... Continue reading @ https://sagewellness.ca//hypermobility-and-how-osteopathy/ See more

Organ who?! Visceral Manipulation (VM) is a type of manual therapy that encourages normal tone and movements within and between the internal organs, their connective tissue, and other structures of the body where normal motion has been impaired. . Why is motion of the organs so important? The diaphragm moves up and down 24,000 times a day as we breathe; as the diaphragm moves, so does our vital internal organs. If we have a restriction in soft tissue around an organ, it aff...ects the movement and function of that organ and possibly others. . What should I expect during a treatment? VM techniques are gentle but powerful, focusing on the fascia. Working with a practitioner, you may find yourself lying on your back or seated. The practitioner works directly on your skin so wearing loose, comfortable clothing is ideal. . Commonly treated issues: slow & fast digestion, reflux or indigestion, menstrual cramps, scar tissue, bloating, incontinence See more

It’s beginning to look a lot like Christmas excited to see what the hype is about #selfcare #wellness #treatyoself #massagegun #healthyottawa #research