Cornerstone Therapy and Wellness
574 Carlton St. L2M4X9 Saint Catharines, ON, Canada

We have a few last minute massage appointments left for tomorrow Friday,January 15th with Samantha and Kristin. Call us (905) 934-2121!

Better by the day Health Tip #62 The 80/20 rule. As you approach almost the half way mark of the month, hopefully everyone is still going strong with their new year resolutions. If you aren't the type to set a resolution, it is always a good idea to try and maintain healthy habits. ... The 80/20 rule is something you can use to help clean up your eating habits, without committing to a full blown "diet." To follow the 80/20 rule, you eat a "clean" diet 80% of the time (80% of your calories) and allow yourself to enjoy a few indulgences 20% of the time (20% of your calories). For many people, this means they eat well during the week and indulge (in moderation) on the weekend. The plan allows you to enjoy indulgences on a regular basis without making you feel like you are "cheating" on your diet. This can be a balanced approach to a healthy diet and lifestyle for many people.

Twas the night before Christmas, when all through the house not a creature was stirring, not even a mouse;The stockings were hung by the chimney with care,In hopes that St. Nicholas soon would be there,The children were nestled all snug in their beds,While visions of sugarplums danced in their heads. And mamma in her 'kerchief, and I in my cap, Had just settled our brains for a long winter's nap, When out on the lawn there arose such a clatter, I sprang from my bed to see wha...t was the matter, Away to the window I flew like a flash, Tore open the shutters and threw up the sash. The moon on the breast of the new-fallen snow, Gave a lustre of midday to objects below, When what to my wondering eyes did appear, But a miniature sleigh and eight tiny reindeer, With a little old driver so lively and quick, I knew in a moment he must be St. Nick. More rapid than eagles his coursers they came, And he whistled, and shouted, and called them by name Now, Dasher! now, Dancer! now Prancer and Vixen! On, Comet! on, Cupid! on, Donner and Blitzen! To the top of the porch! to the top of the wall! Now dash away! dash away! dash away all! As leaves that before the wild hurricane fly, When they meet with an obstacle, mount to the sky; So up to the housetop the coursers they flew With the sleigh full of toys, and St. Nicholas too And then, in a twinkling, I heard on the roof The prancing and pawing of each little hoof, As I drew in my head, and was turning around, Down the chimney St. Nicholas came with a bound, He was dressed all in fur, from his head to his foot, And his clothes were all tarnished with ashes and soot; A bundle of toys he had flung on his back, And he looked like a peddler just opening his pack His eyeshow they twinkled! his dimples, how merry! His cheeks were like roses, his nose like a cherry! His droll little mouth was drawn up like a bow, And the beard on his chin was as white as the snow; The stump of a pipe he held tight in his teeth, And the smoke, it encircled his head like a wreath; He had a broad face and a little round belly That shook when he laughed, like a bowl full of jelly, He was chubby and plump, a right jolly old elf, And I laughed when I saw him, in spite of myself; A wink of his eye and a twist of his head Soon gave me to know I had nothing to dread; He spoke not a word, but went straight to his work, And filled all the stockings; then turned with a jerk, And laying his finger aside of his nose, And giving a nod, up the chimney he rose; He sprang to his sleigh, to his team gave a whistle, And away they all flew like the down of a thistle, But I heard him exclaim, ere he drove out of sight Happy Christmas to all, and to all a good night! See more

Win a $25 Gift Certificate to: Sketchbook Comics & Games 12 Days of Christmas Giveaways Business HighlightDay 11 Located at 224 Glenridge Ave Unit 9, St. Catharines. ... Born out of the love for all things superheroes, Sketchbook Comics and games was recently voted St. Catharines Readers Choice 'Best Toy and Hobby' store in St. Catharines! Find that last minute Christmas gift for that special someone. This store has everything from toys, to comics, board games, collectibles and much more! More information website:https://www.sketchbookcomics.ca Facebook:https://www.facebook.com/SketchbookComicsandGames How to Win: 1. SHARE and LIKE this post. 2. FOLLOW Cornerstone Therapy and Wellness on Facebook. A winner will be contacted via Facebook Messenger Dec. 13th. #shoplocal #SupportSmallBusiness #stcatharines #niagararegion

Covid-19 Update: Moving into lockdown. We have been getting a lot of questions as to the effect the lockdown will have on our clinic. There are no changes to rules surrounding regulated health care professionals. Regulated health care professionals are permitted to REMAIN OPEN during the lockdown.... We will be open our regular business hours after the holidays and providing all services that we have available including chiropractic, physiotherapy, and massage therapy.

Better by the Day Health Tips #61 Your foot contains many little muscles that are prone to weakness. This can result in an unstable arch that does not effectively absorb impact well - leading to faulty mechanics. When these small local foot muscles fail to stabilize the foot quickly, larger muscles further away have to step up but do so at a disadvantage (secondary function). This can lead to overuse injuries such as plantar fasciitis, or tendonitis. A fun and easy way to help strengthen these small intrinsic foot muscles is through the use of some marbles, or small balls. Place roughly 10 marbles on the floor, with a bare foot, pick up each marble individually with your toes and place it in a cup. When the last marble is placed in the cup, that is considered 1 rep. Repeat this for a total of 3 reps.

Win a $25 Gift Certificate to: Hey Baby 12 Days of Christmas Giveaways Business HighlightDay 8 Located at 17 Lock Street, St. Catharines.... Handmade & ethically sourced kids shop in Port Dalhousie, Ontario. Featuring handmade items from local artisans along with their 'Hey Baby' clothing line. At Hey Baby, they pride themselves on offering high quality, 100% handmade clothing and accessories that will stand out from the crowd and stand up to the wear and tear of a toddler! Sizes range from newborn through four to five years - although many items are available in larger sizes. More information website: http://www.heybabyhandmade.com/ Facebook: https://www.facebook.com/heybabycanada How to Win: 1. SHARE and LIKE this post. 2. FOLLOW Cornerstone Therapy and Wellness on Facebook. A winner will be contacted via Facebook Messenger Dec. 10th. #shoplocal #SupportSmallBusiness #stcatharines #niagararegion

Christmas Eve- Closed Christmas Day- Closed Boxing Day- Closed December 28th-8am-6pm *Please note Dr.Tom is the only practitioner in today* December 29th-8am-6pm *Please note Dr.Newton is the only practitioner in today*... December 30th- 8am-6pm *Please note Dr.Tom is the only practitioner in today* New Year's Eve- Closed New Year's Day- Closed January 2nd- Closed *Our regular hours will resume January 4th, 2021 8am-6pm*

Thank you to everyone who has liked and shared our small business highlight posts during our 12 Days of Christmas Giveaways. If you didn't win one of our gift certificates, hopefully you learned about some new local businesses that interest you. Its been a tough year for a lot of small businesses. Try your best to support local shops this year for the holidays. Best wishes this holiday season from the Cornerstone Therapy and Wellness team!

Better by the Day Health Tip #60 Extra virgin olive oil is one of the healthiest vegetable oils. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation. It also contains vitamins E and K.... Extra virgin olive oil benefits heart health, as people who consume it have a much lower risk of dying from heart attacks and strokes. Several large studies demonstrate that people who consume olive oil have a much lower risk of stroke, the second biggest killer in developed countries. Eating excessive amounts of fat can lead to weight gain. However, numerous studies have linked the Mediterranean diet, rich in olive oil, with favourable effects on body weight.

Win a $25 Gift Certificate to: Someday Books 12 Days of Christmas Giveaways Business HighlightDay 7 Located at 21 King Street, St. Catharines. (905) 641-7575 ... Opening its doors in November 2019, Someday Books is the only independently owned bookstore - aside from Brock University - in St. Catharines! Catering to the literary community of the city, this downtown bookstore has curated its library to not only include today's most popular books, but to also include local authors and writers! Check out their new online store, that is offering curbside pickup and free delivery within the Niagara region! More information website: https://somedaybooks.ca Facebook: https://www.facebook.com/somedaybookstore How to Win: 1. SHARE and LIKE this post. 2. FOLLOW Cornerstone Therapy and Wellness on Facebook. A winner will be contacted via Facebook Messenger on Dec. 9th. #shoplocal #SupportSmallBusiness #stcatharines #niagararegion

Win a $30 Gift Certificate to: Good Eats Diner 12 Days of Christmas Giveaways Business HighlightDay 12!!! Located at 526 Queenston Street St. Catharines. ... Come Join them for Breakfast or Lunch. From the classic breakfast to Fish ’N’ Chips, they will satisfy your appetite with some good eats! More information website: https://www.thegoodeatsdiner.com Facebook: https://www.facebook.com/goodeatsdiner How to Win: 1. SHARE and LIKE this post. 2. FOLLOW Cornerstone Therapy and Wellness on Facebook. A winner will be contacted via Facebook Messenger Dec. 14th. #shoplocal #SupportSmallBusiness #stcatharines #niagararegion

We have done it again! Thank you for helping to vote us one of St. Catharines BEST clinics 2 years in a row! We greatly appreciate all of the support from all of our wonderful patients. This year has been particularly tough for all of us, and its nice to know that we were still able to provide quality therapy to all of those in need while maintaining a safe and friendly environment. It means the world to us, so thank you :) ... Sincerely, The Cornerstone Therapy and Wellness Team

Better by the Day Health Tip #59 Hamstring stretches to help lower back pain. Tightness of the hamstrings can lead to increased stress on the low back. Hamstrings attach to the bottom of the pelvic bone and when tight can cause the pelvis to rotate backwards. This shift in the pelvis will have a 'coupled motion' effect on the vertebrae of the spine, causing them to tilt forward to compensate. ... This can lead to muscle compensation, improper mechanics, ligament strain, or worsening of bulging or herniated discs in your back. Performing simple hamstring stretches can help relieve simple cases of low back pain. It is always recommended you consult a health care professional to get a proper diagnosis for the cause of your low back pain. 1. Lie face-up on the floor and loop a towel or resistance band around the ball of the right foot. 2. Gently stretch the leg straight up. Keep both knees straight, with the opposite leg flat on the floor with your toes pointing straight up at the ceiling. 3. Relax your ankle to stretch the calf and hamstring. Hold for 30 seconds. Switch legs. Repeat 3x.

Win a $25 Gift Certificate to: Little Chief & Co. (LittleChief.dog) 12 Days of Christmas Giveaways Business HighlightDay 10 Located at 163 St. Paul Street St. Catharines. ... Built on social responsibility and education with a goal to share their passion for dogs, humans, and the environment with carefully curated products. They offer premium and organic treats, pet apothecary products, eco friendly toys, great clothing and gear to make your dogs life a healthy and happy one! The goal and Little Chief Co. is to connect with canine communities across North America and beyond in their local St. Catharines shop and online. Every step of the way from manufacturing, curation and shipping, they ensure social responsibility and a positive impact on our community. But the work does not stop there! Everything they do revolves around a passion for education and giving back. They feel that a commitment to education and community outreach truly makes Little Chief and Co. a new breed of dog store. More information website:https://littlechief.dog/ Facebook:https://www.facebook.com/LittleChief.dog How to Win: 1. SHARE and LIKE this post. 2. FOLLOW Cornerstone Therapy and Wellness on Facebook. A winner will be contacted via Facebook Messenger Dec. 12th. #shoplocal #SupportSmallBusiness #stcatharines #niagararegion

Win a $25 Gift Certificate to: The Twisted Pig 12 Days of Christmas Giveaways Business HighlightDay 6 Located at 1 Lock Street, St. Catharines. (905) 938-0707... Dedicated to merging unforgettable times with irresistible food, Robyn and Michael Burgess have devoted their careers to creating a unique dining experience for everyone they encounter. Now, in conjunction with the unstoppable force of a fabled wild hog, this dynamic pair is deploying their extensive industry experience to bring a distinct and innovative culinary experience to the hungry masses in Port Dalhousie. A classic Italian menu with a twist! More information website: https://thetwistedpig.ca Facebook: https://www.facebook.com/the.twisted.pig How to Win: 1. SHARE and LIKE this post. 2. FOLLOW Cornerstone Therapy and Wellness on Facebook. A winner will be contacted via Facebook Messenger on Dec. 8th. #shoplocal #SupportSmallBusiness #stcatharines #niagararegion

Win a $25 Gift Certificate to: Rozie's Cafe 12 Days of Christmas Giveaways Business HighlightDay 5 Located at 25 Main Street, St. Catharines. (905) 938-0479... Rozie's Breakfast Cafe has been around since April, 2011. Their goal is to provide a warm, and friendly atmosphere for you to enjoy a delicious meal that leaves you satisfied and with a smile on your face! While providing all of the usual breakfast favourites like eggs Benedict, pancakes, and waffles, Rozie's also has a variety of lunch menu items, a Keto friendly menu and a variety of baked goods and sweets! They are also currently offering breakfast meal kits to enjoy at home! More information website: http://roziescafe.ca/ Facebook: https://www.facebook.com/RoziesCafe How to Win: 1. SHARE and LIKE this post. 2. FOLLOW Cornerstone Therapy and Wellness on Facebook. A winner will be contacted via Facebook Messenger on Dec. 7th. #shoplocal #SupportSmallBusiness #stcatharines #niagararegion

Are you thinking about making an appointment with us and have some questions? Check out our frequently asked questions on our website https://www.cornerstonetw.com/faq/

Win a $25 Gift Certificate to: pocket CHANGE 12 Days of Christmas Giveaways Business HighlightDay 9 Located at 393 St. Paul Street, St. Catharines.... Use your pocket change to create global change! Have fun shopping while making a difference in your community, country, and around the world. We are so lucky to have such amazing LOCAL talent in St. Catharines, Niagara & surrounding area. Each artisan or business they partner with shares their commitment to community and the environment. Artisanal products are created with earth friendly, sustainable, materials or processes. Their partners use their time, talent and treasure to give back. As a result they impact local & global communities by improving health, education, and social systems. Together they endeavour to create a cleaner, kinder, stronger world. More information website: https://pocketchange.online/ Facebook:https://www.facebook.com/pocketchange.stcatharines How to Win: 1. SHARE and LIKE this post. 2. FOLLOW Cornerstone Therapy and Wellness on Facebook. A winner will be contacted via Facebook Messenger Dec. 11th. #shoplocal #SupportSmallBusiness #stcatharines #niagararegion

Better by the Day Health Tip #47 At home spinal decompression. Patients tend to enjoy the stretch felt with decompression at the clinic and often ask how they can replicate that feeling at home. While this is not a replacement for professional spinal decompression, this at home stretch can help loosen up tight lower back muscles, improve blood flow and improve disc health. ... Lie face down on your exercise ball, allowing your body to drape over and around the ball. Try your best to allow your arms to hang loose next to the ball, while also relaxing your shoulders and neck. You can remain in this position for as long as it is comfortable. We recommend between 10 and 15 minutes.

Win a $25 Gift Certificate to: Niagara Food Company 12 Days of Christmas Giveaways Business HighlightDay 4 Located at 23A Hiscott St St. Catharines. (289) 669-0152... Niagara Food Company has been creating home-style, gourmet meals and sweet treats since 2010. They source local ingredients to create high quality, delicious food! Fresh or frozen, they make meal preparation easy! Niagara Food Company was founded in 2010 as Sweetie Pie’s Bakery and has now grown into a multi-faceted company which provides home-style products that feature local produce. In the beginning, their focus was making pies, now they have expanded to include a wide variety of dessert baking as well as dinner focused products like meat pies, soups, and frozen slow cooker meals. Try their Pie of the Month Club! More information website: https://niagarafoodco.ca Facebook: https://www.facebook.com/niagarafoodcompany How to Win: 1. SHARE and LIKE this post. 2. FOLLOW Cornerstone Therapy and Wellness on Facebook. A winner will be contacted via Facebook Messenger on Dec. 6th. #shoplocal #SupportSmallBusiness #stcatharines #niagararegion

Better by the Day Health Tip #46 Posture Training with Blackburn Shoulder Exercises. The Blackburn shoulder exercises are vital in maintaining good shoulder mechanics and health. Forward posture - that includes rounded shoulders - causes shoulder movement to become pectoral or chest dominant when working with your arms in front of you. ... These Blackburn shoulder exercises train the shoulder rotators and abductors (the upper back) which helps improve shoulder mechanics, helping to prevent muscles imbalances and injuries. While laying on your stomach, bring your arms up and out to the side. Squeeze your shoulder blades together while also pretending to tuck your shoulder blades into your back pockets (together and down). Hold this pose for 5 seconds. Then relax. Repeat 2 sets of 10 repetitions. By changing the position of your arms to resemble the letter 'T', 'Y', and 'W' (represented in image A,B, and C) you are focusing on different areas and fibres of the upper back that are important for proper shoulder blade control. Do all three to help improve shoulder range of motion and mechanics.

Better by the Day Health Tip #45 Glycemic Index. The glycemic index is a tool used to help individuals make smarter choices when it comes to the food they eat. The index assigns a value to carbohydrate-containing foods based on how much that particular food increases your blood sugar levels. The idea is to avoid high glycemic foods as they tend to spike and crash your blood sugar, while low glycemic foods will provide sustained energy for long periods of time as they are dig...ested. This is a great tool for patients with diabetes, or those looking to cut out sugar from their diets by making healthier decisions.

Manual Therapy is a hands-on technique used by Physiotherapists to treat musculoskeletal pain and dysfunction. Physiotherapists may perform soft tissue techniques such as scar tissue mobilization, trigger point release or deep friction massage. Passive muscle stretch or muscle energy techniques may also be used to increase muscle length and improve function. At the skeletal level, joint mobilizations and manipulations are hands-on treatments whereby the joint is moved passively within or beyond its physiological range of motion to improve quality of movement. The goal of manual therapy treatment can be to decrease pain, increase range of motion, or improve quality of movement. Call to book your Physiotherapy appointment today! (905) 934 - 2121

Better by the Day Health Tip #13 Continuing with our theme of tips that you can use immediately in your daily life to be healthier, our topic today is garlic! Human studies have found garlic supplements to have a significant impact on reducing blood pressure in people with high blood pressure,and reducing total cholesterol levels. Garlic also contains powerful antioxidants that protect the the body against cell damage and aging. This may help to reduce the risk of Alzheimer's... disease and dementia. Supplement doses must be fairly high to have the desired effects. The amount needed is equivalent to about four cloves of garlic per day. To prevent some of the negative effects of consuming large amounts of raw garlic (bad breath, body odor), try garlic supplements!

Biofreeze is the #1 clinically recommended pain relief brand. Trusted by athletes, clinical professionals and you! Alleviates pain from backaches, arthritis, sore muscles and joints, sprains, strains, and bruises with fast-acting, long-lasting, powerful results.

Better by the Day Health Tip #12 Another one of favourite exercise/stretches to provide our patients. The Cat/Camel or Cat/Cow is a great mobilizer of the lower back and Sacroiliac joints (SI joints). The purpose of the cat and camel exercise is to help mobilize the back, reduce stiffness and increase flexibility in your trunk without irritating your neck. When performed daily, it can help improve the function of the back and decrease many irritating ailments.

Better by the Day Health tip #11 Sprinkle some cinnamon on it! Cinnamon is a common spice that can be found in most pantries, or spice cupboards. Did you know that it did more than just add flavour to your favourite baked goods and lattes? ... Studies show that cinnamon can help lower blood glucose levels, reduce cholesterol in individuals with diabetes, and even help battle against heart disease and Alzheimer's. Experts suggest 1/2 to 1 teaspoon (2-4 grams) of powder a day to maximize its benefits. Try adding some cinnamon to a hot glass of apple cider or tea!

Power Up to Move More Do you have trouble staying energized for your post-workday workout? We feel you! Try these tips to keep your energy going strong so you can Move More.

We have a few spots still left for Chiropractic Appointments with Dr.Tom and Massage with Samantha this Monday September 28th! Call us at (905) 934-2121

Better by the Day Health TIp #10 Being socially distant during the pandemic has ultimately affected us mentally as we may feel more depressed and withdrawn from our friends and family. That is why now it is so important to take care of ourselves both physically and mentally. Being active is as good for your mental well being as it is for the body. The mind and the body are intrinsically linked. Improving your physical health will cause you to experience benefits to your ment...al and emotional well-being. Physical activity also releases endorphins, powerful chemicals that lift your mood and provide added energy. Regular exercise or activity can have a major impact on mental and emotional health problems, relieve stress, improve memory, and help you to sleep better. Try getting out for a daily 30 minute walk in this beautiful fall weather. You'll not only feel better physcially, but also mentally. Enjoy the weekend!

Better by the Day Health Tip #9 One of our favourite stretches to recommend to our patients is the figure four stretch. This stretch is great for loosening up the hips, relieving sciatic like symptoms, and freeing up tight glute muscles. Figure 4 stretch: ... - Lay on your back, and bring up the unaffected knee to 90 degrees. - Cross your affected leg (the side you want to stretch) over your opposite knee. - place hands behind your unaffected leg (hamstring) and pull your leg towards you. - hold stretch for 15-20 seconds, and repeat 2-3 times. Not flexible enough to reach and pull your leg towards you? Use a towel or belt around your leg to help give you some added leverage! (The right side glute/piriformis is being stretched in the photo below.)

Better by the Day Health Tip #8 Portion Control. One of the mistakes most people make when constructing a meal is rationing out a correctly sized portion. Those who struggle to maintain or lose weight despite "eating healthy" may have improper portions to blame for their failures. Here is a useful picture that helps demonstrate how you can use your hand to help determine just how large certain portions of fat, protein, or carbs should be. What you may soon realize is that st...eak you BBQ every saturday is actually 2-3 times larger than recommended. Recognizing proper portions is a good first step the leading a healthy lifestyle! It’s never too early to get a head start on those New Year's resolutions!

We have a few spots left tomorrow Thursday September 24th for a massage. If you need help in the relaxation department call us (905) 934-2121!

Turn off the alarm. Wake up to your favorite song for a better start to your day. #WellnessWednesday

Better by the Day Health Tip #7 Drink Coffee! This post will hopefully vindicate all of those who routinely drink their hot cup of coffee every morning. Coffee is a powerful antioxidant that has many health benefits such as reducing the risk of type 2 diabetes, Parkinson's and Alzheimers disease. However... adding 4 scoops of sugar to your coffee will outweigh any of the proposed health benefits and will actually add to your waist line! So be sure to drink the coffee either black, w/ almond milk, or skim milk to get the most out of it.

Better by the Day Health Tip #6 Working from home is at an all time high, as more business are opting to have employees work from home during the covid-19 pandemic. One thing we need to be aware of is our current office or makeshift work space setup. Not everyone has a dedicated workspace in their homes. This can lead to working off laptops while sitting on the couch with your feet up on the coffee table. Although more relaxing and comfortable in the short term, prolonged po...or posture can lead to more aches and pains (ie. neck tightness, stiff/sore upper back). Lets take the time to set up an appropriate at home work station! - 90/90 rule, elbows and knees should sit comfortably at 90 degrees when on your computer. - Monitor should be set up at arms length away from the screen, with the top of the monitor at eye level. This will allow you to to view the entire screen by shifting only your eyes, and not your neck. - Select an appropriate chair that provides support, adjust it accordingly so that your bum is at the back of the chair, and it allows you to sit upright. (Avoid slouching). Setting up your workspace correctly will help you feel better in the long run. Working from home may be more commonplace, so if your current setup does not allow you to have proper posture and ergonomics in mind, it may be time to speak with your employer about investing in some at home equipment.

Benefits of Deep Breathing 1) Releases tension- When we are afraid,anxious or stressed your breathing pattern changes.Breathe in slowly,purposefully and deeply to feel relaxed. 2) Relieves emotional stress-Clear out negative feelings with controlled deep breathing. 3) Improves Blood Flow- Deep breathing releases carbon dioxide, and increases oxygen supply thus improving blood quality. 4)Helps to ease pain- Breathe in deeply, hold your breath and release. Deep breathing reduce...s muscle tension thereby lessening pain. 5)Elevates your mood-Breathing increases pleasure-inducing chemicals in the body. See more

#motivationmonday

Better by the Day Health Tip #5 Sleeping is one of the most important things you can do for your body. It is necessary to allow your body the time to recharge. According to the National Institutes of Health, sleep is a necessity to maintain psychological functions. Consistent healthy sleep has been shown to improve learning and memory functions, both of which impact your mental health. Studies show that the average adult requires between 7 and 9 hours of sleep. ... Here are some tips that you can use to improve the quality of your rest: - Turn off electronic screens at least 60 minutes prior to sleeping - Avoid alcohol, caffeine or heavy meals right before bedtime - Turning off lights before bed - Sleeping and waking at regular, consistent times Enjoy the weekend! We will be back Monday with more daily tips!

Better by the Day Health Tip #4 Do you get headaches constantly that flare up by the end of the work day, start at the base of your head and work its way around to the front? Here is a simple stretch that you can do to help relieve those tension headaches. Chin retractions target the pesky sub-occipital muscles that can contribute to your nightly headaches. Stretch throughout the day to prevent headaches. ... It is better to be pro-active rather than re-active!

Here at Cornerstone all of our practitioners can treat your repetitive strain or sports injuries. Don't wait to book call us today! (905) 934-2121

Better by the Day Health Tip #3 Bruegger Postural Relief Exercise. Retrain your posture by perfoming this postural relief exercise at the top of every hour!... Think about how much time you spend a day hunched forward, reaching for items, using a lap top or cell phone. Now think about how many times you arch backwards, or squeeze your shoulders together? Hold this position for 20 seconds, 3x at the top of every hour to help improve your posture! - Sit at the edge of your chair - squeeze shoulder blades together and try to tuck them into your back pockets - turn palms outward - Proud chest - slight chin retraction