Dr. Christine Col
2-1890 Ambrosi Rd V1Y 4R9 Kelowna, BC, Canada

Hahahaha Some of these are very accurate

Hiking above the clouds really puts things in to perspective. To the surprise of many, I am not a camper....never did it when I was a child and honestly just never felt the need to try it. I like sleeping in a comfortable bed and the thought of sleeping on the ground did not, and still does not, appeal to me in anyway. [ 264 more words ] http://drchriscol.ca///13/hiking-glacier-national-park-bc/

Guys, I practice what I preach. . Since my back injury in the summer for 2019 , I have realized I am not unbreakable. I am just like everyone else and I have limits.In order to continue pushing my limits, I have had to incorporate rehab in to my every day life. When it comes to maintaining and decreasing the risk or reoccurrence of injuries, it is vital that you do not neglect the basic exercises that helped you recover in the first place.... . Creating a daily routine is what will help you decrease the frequency of visits to my office. This is why I am a horrible business person.I want to help you to a point where you dont need to see me anymore. . Im giving you a little look in to my daily routine to show you what helps decrease my risk of re-injuring myself so I can continue to train and compete in a sport that I love. . Super fast speed - so here is a run down. Foam rolling my back & glutes Diaphragmatic breathing with heel taps. Glute bridges Side planks with clam shells Pelvic Tilts Cat/Cows Shoulder Blade Pushups Shoulder Taps Worlds Greatest Stretch Internal Rotation/Adductor Squeeze . Interested in finding out what kind of routine would work for you? DM and lets see how I can help. #functionalfitness #movementismedicine #prehab #injuryfree #sportschiropractic #kelownachiropractor #kelownafitness #kelownamedicine #foamrolling #mobility #backinjury #backrehab #shoudlerinjury #shoulderrehab #girlswholift #okanagan #okanangafitness

Kelowna Women in Business is providing you with an opportunity to grow your business online! Check out this one day workshop!

IT IS TIME TO MOVE BEYOND 'BODY REGION SILOS' TO MANAGE MUSCULOSKELETAL PAIN: FIVE ACTIONS TO CHANGE CLINICAL PRACTICE Increasingly, the evidence shows that mu...sculoskeletal (MSK) pain disorders are commonly comorbid, and share common biopsychosocial risk profiles for pain and disability i.e. the patient may suffer with several areas of pain and may have various yellow flags that interfere with their ability to manage it. The authors of this commentary urge clinicians to focus on the patient when managing MSK pain disorders, in particular: 1) focus on patients context and modifiable biopsychosocial factors that influence their pain and disability; 2) use education to facilitate active management approaches (targeted exercise therapy, physical activity and health lifestyle habits) and reduce reliance on passive interventions; and 3) consider evidence-based surgical procedures only for those with a clear indication and where guideline-based non-surgical approaches have been rigorously adhered to The authors recommend 5 actions that clinicians should adopt in order to provide a person-centred active approach to treating MSK pain and disability: 1. Screen for biopsychosocial factors and health comorbidities 2. Embrace patient-centred communication 3. Educate beyond words using active learning approaches 4. Coach towards self-management 5. Address comorbid health factors This commentary supports the patient-centred, evidence-based approach that we chiropractors use to provide the best possible care for our patients. https://bjsm.bmj.com/content/54/8/438.long

Hey everyone. October is Breast Cancer Awareness Month. I am still on the hunt to raised $1200 USD.... I am thinking of doing a workout. 1) For every dollar raised from now until October 13th, I will have to lift that much weight in 30 minutes. 2) For every dollar raised that is how many burpees I have to perform. 3) For every dollar raised I have to run a minute. Put your choice in the comments below, and donate and see what I will have to do at the end of October!

The perfect day to tackle this beast in the summer. Some might think mid-morning in the middle of August would be the best time to hike up the side of Big White, but it ended up being completely worth it. A small gathering of Wildfire Women met at the village of the local ski resort and began our ascent. The skies were blue, the sun was out in full force, and the first part of the trail was...aggressive. [ 237 more words ] http://drchriscol.ca/2020/09/04/hiking-big-white/

Barbells for Boobs is a non-profit organization. They provide support and education to incorporate physical activity as the foundation for breast cancer risk reduction, treatment, and survivorship. They aim to improve the quality of life and outcomes in individuals impacted by breast cancer. Breast Cancer runs in my family, so as I get older it is something I have to be more aware of, and the importance of putting ones health first. This organization is to support women, and... those who know me, I am a huge advocate for women supporting women - now more than ever. Barbells For Boobs is sending an Elieko Weightlifting bar for those who raise $1200. For those who understand, that is a dream bar for a weightlifter. So yes, there is a perk to raising this money, but it is for a good cause. And when I raise this money, the bar will be donated to a women owned gym in my city, Crossfit FYP. See more

SCIATCIA RELIEF . DISCLAIMER: If you are experiencing any pain or symptoms down your leg, please see a healthcare professional to get properly assessed.I am taking New Patients - Link in bio. . This video is directed towards those who have been diagnosed with Sciatica by a healthcare professional, NOT by Dr. Google .... . If you have sciatica and are looking for some relief, make these movements part of your daily routine. . Nerve Flossing: This helps relieve tension on the nerve. Make sure to dorsiflex your foot and lift your head at the end of the movement. . Glute stretch: 3 different ways to do this one. Dont force the stretch! You may be sensitive in this area, so be gentle and ease in to the stretch. . Back Extensions: Only lift up as far as you can do. Keep your forearms on the ground, and move your upper body as one unit - avoid hinging at the mid back. Again, take it easy with this one. Move slowly and dont force it. . Bird Dog: A classic that is so good for basically any rehab. Start with just moving the legs and then progress to moving the arms and legs at the same time. ***Pro Tip! Keep your toes on the ground as you move your leg. This helps keep the back neutral and limits the tendency people have to hyperextend the low back! . Be mindful while doing these. Sciatica is no joke and can be painful. We want to be smart when approaching pain relief. If you have any questions, DM ME!! . #doctor #chiropractor #sportschiro #backrehab #rehab #movement #pain #ennegram8 #kelowna #kelownanow #okanagan #functionalrehab #sportschiro #foamrolling #crossfit #weightlifting #hipmobility #backpain #hippain #crossfit #movement #sciatica #backpain Affinity Family Wellness

With outdoor activities being a popular thing to do lately, many of us could be experiencing some new physical and mental challenges that we are not used to. Living in the Okanagan, hiking is a very popular activity and a great outdoor workout that allows you to explore the beautiful area we live in! It is one of the many reasons why I moved to British Columbia, and one of they ways I explore this beautiful province. [ 550 more words ] http://drchriscol.ca//common-hiking-injuries-you-can-avoid/

https://www.instagram.com/p/CDMnPkqBOMm/ Everyone needs to be doing this. . Whether you sit at a desk, go to the gym, binge on Netflix. Our Tspine can always use some love.... . This is a super low key, relaxing flow that will help open of your chest and make you feel maybe a little bit taller. . . Thoracic extensions with a foam roller. Try to keep your butt on the ground, and get your hands all the way to the ground above your head. Move the foam roller up or down to target different spots of your spine. Do this for 1 min. . Cat/Cow. An oldie but a goodie. Really push through the ground to feel your shoulder blades spread apart, and then slowly move to pinching them together. Repeat 15 times. . Childs pose thoracic rotation. Sit back on your heels (if you can), place one hand over your ear, and bring that elbow to the opposite wrist and then rotate toward the same side trip to open your chest up. This is a really good way to focus rotation in the thoracic spine. Perform 10-15 reps per side. . Side lying rotations. Perform 10-15 per side. See more

UPPER CROSS SYNDROME . Your poor posture actually has a name. Those rounded shoulders and forward head carry can actually cause a lot of issues when it comes to neck pain, headaches and muscle tightness. .... That rounded C posture tightens up your pecs, lengthens your postural upper back muscles and creates some imbalances that will start affecting you in your every day life. . Does your posture look like this for most of the day? Try these exercises DAILY to see if you can help correct how you sit. . Neck stretches. Hold for about 30-40 seconds each stretch, both sides. . Pec/Chest stretch. Hold your arm up and out straight at about 45 degrees and place your palm on a doorframe/squat rack/wall. Keep your shoulder down and away from your ear, rotate your torso away from your hand. THEN! Move your arm down to about 90 degrees and bend your help. Rotate the same way. Hold for about 30-40 secs each stretch, both sides. . Chin Tucks. Interlace your hands and put them behind your head. Push in to your hands, almost trying to give yourself a double chin. Hold this for 10 secs, relax and repeat 10 times. . Rows. You can use a band, cable, barbell or dumbbell. Keep your shoulders down, squeeze your shoulder blades together. And avoid arching in the back - keep that core strong and engaged. Perform 3 sets of 15 reps. . Wall slides. Find a band and put it around your hands. While pushing in to the band with the outside of your hands, slide your hands up a wall. Keeping your shoulders down, and your core engaged so you dont end up arching your back. Perform 3 sets of 15 reps. See more

97% OF LUMBAR DISC HERNIATIONS MANAGED SUCCESSFULLY WITHOUT SURGERY, SAYS STUDY. Results of a retrospective cohort study [1] including almost 280,000 subjects h...ave concluded that prolapsed lumbar intervertebral discs may be successfully managed without the need for surgery in 97% of cases. The study examined the records of adults presenting 2007 to 2017 selected from a large insurance database. Only 3% failed non-operative therapy and underwent microdiscectomy. Of the patients requiring surgery, the majority were male and an association was found with a history of lumbar spinal epidural injection or perioperative opioid use, leading the study to conclude that male gender and a history of prior opioid use were independent predictors of non-operative treatment failure. The study provides yet more evidence supporting treatment and management interventions for lumbar disc herniation commonly provided by chiropractors, including manual therapy, education, exercise prescription and self-management strategies. References: [1] Lilly DT, Eldridge CM, Singh R, Montgomery EY, Bagley C, Adogwa O. An assessment of non-operative management strategies in a herniated lumbar disc population: successes versus failure. Global Spine J. 2020 Jul 7;2192568220936217. doi: 10.1177/2192568220936217. Image courtesy of Dynamic Disc Designs (https://dynamicdiscdesigns.com/)

I ordered mine!!! Get yours for the adventurous soul in you!

Ok, this is cool

Tight hips! . Its a complaint I hear all the time. Do you sit for work? Do you curl up on the couch? Do you sleep in the fetal position? Are you limited in your squat depth?... . All these things can lead to tighter hips. And tight hips can lead to back pain, hip pain, limited squat depth, poor athletic performance. . Try this hip mobility routine and see if it helps! . Roll out those glutes! I like a softball, but a lacrosse ball is just as good. Roll each side out for about 60 sec. . Hip CARs. Being able to move through full range of motion without control is key! Take at least 30 secs to move through a full hip rotation. Both directions. For 5 reps per side. This one will make you sweat! . 90/90 Flow. Every one knows 90/90, but this has a twist. In the start position, with your back leg, lift that foot up 10 times to work external rotation of the hip. And then lift that leg up and bring it to the front. Return it back to the start position, move through to the other side and repeat. So this 10-15 times. This is the biggest bang for your buck! . Worlds Greatest Stretch. With a twist! Add some thoracic rotation and a hamstring stretch to this movement and you are golden! 10 rounds of this will get you feel loose. . Cossack squat. Time to work that lateral movement. Keep those heels on the ground, and try and get as low as you can. 10 reps per side. . Affinity Family Wellness CrossFit FYP #doctor #chiropractor #sportschiro #backrehab #rehab #movement #pain #ennegram8 #kelowna #kelownanow #okanagan #functionalrehab #sportschiro #foamrolling #crossfit #weightlifting #hipmobility #backpain #hippain #crossfit #movement

After a 3 month hiatus from leading events, abiding by social distancing rules and respecting the advice from Dr. Bonnie Henry, the Wildfire Women/Women Who Explore ladies of the Okanagan finally gathered for a popular hike in Peachland, BC. A few women from Penticton, and a couple from Kelowna were all up to face the unpredictable weather, and tackle this quick little hike. [ 190 more words ] http://drchriscol.ca/2020/06/28/pincushion-hike-june-2020/

Looking to warm up those shoulders for the next WOD or overhead day? . Try these out before you start. Roll out the pecs. 60 sec/side .... Scorpion - but focus on the shoulder stretch more than how high you can get your leg. 10/side . Ys to Ws - in one motion, lift your thumbs toward the roof and then squeeze the lower part of your shoulder blades together as you bend your elbows in to a W like form. - 10 reps . Scap push-ups - keep those elbows locked. Pinch your shoulder blades together and then push hard through the ground. - 10 reps . Banded upright rows - 10 to 15 reps . Band pull apart - 20 reps . Works mobility and stability! Two big things that are important for optimal performance . Test them out next time youre in the gym. . Affinity Family Wellness CrossFit FYP #sportschiro #shoulderhealth #rehab See more

We are so happy to introduce the newest member of our Affinity team, meet Dr. Christine Col! Dr. Chris is more than your whack and crack chiropractor. She ...has a unique approach, and treats the human body as a whole so her patients can achieve optimal biomechanical function, stay pain free, and get back to doing the things they love. Dr. Chris obtained her Bachelors of Kinesology, and then went on to graduate from New York Chiropractic College in December 2016. She gained a ton of experience in North Vancouver while traveling with the UBC Track & Field team to NAAA Nationals, becoming a member of the Simon Frasier Sports Medicine Team, and assisting the Capilano Mens Rugby. However, in October 2018, she decided to make Kelowna her home and since then, Dr. Chris has become a board member of Kelowna Women in Business, has become known for her amazing mobility and movement workshops, and has created a strong community of Wildfire Women by hosting hiking and social events for women here in the Okanagan. Dr. Chris has a long history of athletic achievement; which include becoming a Nationally Qualified Olympic Weightlifter, Varsity soccer play, competitive volleyball player, and a few podium finishes at local Crossfit events. This experience alone provides her with an excellent understanding of the needs and demands of the human body, the importance of recovery and preventative care to keep you from coming back! Interested in booking with Dr.Col, check out our website link in bio! ^

Decided to write a bit about some common questions/myths within the Chiropractic Profession!

Affinity Family Wellness Starting July 2, 2020!!

So much fun last night at my first class! Join every Thursday at 645pm to boost your recovery and prevent injuries! CrossFit Okanagan

Waking up with a stiff and sore back? . Thats probably your bodys way of telling you its craving some movement and stability. Stretching may feel good - but only temporarily. .... Try these movements every morning to get your spine lubricated and supported, so youre not walking around like the tin man all day. . 1. Lumbar cat/cow - focus on keeping your mid back (thoracic spine) from moving, and only moving your pelvis/lumbar spin in the up and back motion. If you barely get any movement at first, THAT IS OK! The more you work on it, eventually the more movement you will get. 2. Side plank - have your fist in line with your bent knees (keep yourself knees bent at first). Then bring your hips up and forward, squeezing your glutes, raise your top knee up and hold that position. Aim for 30-45 seconds per side. 3. Dead bugs - make sure you are breathing in through your diaphragm and staying braced the entire time. Keeping your knees bent, perform heal taps - while maintaining rhythmic breathing (you should not be holding your breath). Aim for 20-40 total reps. 4. Single leg glute bridge - pretty self explanatory. But some tips, remember to breathe and brace through your diaphragm. Squeeze your glute before you lift your hips up. And if you dont feel it in your glute, change the position of your feet. We dont need your hamstring cramping! Aim for 15 reps per side. .. DISCLAIMER: If you are experiencing any chronic low back pain, any symptoms going down your leg, or sharp/shooting/stabbing pain - please see a healthcare professional before you decide to engage in any exercise routine. . Give it a go and let me know how it feels! . #kelowna #kelownanow #sportschiro #chiro #movement #lowbackpain #lowbackpainrelief #lowbackexercises #backrehab #functionalmedicine #toaffinityandbeyond

BOYS HAVE A HEART (in their pelvis) & GIRLS DON'T. Before there is anger (and bad words) what we need to realize is that there is a difference between male an...d female anatomy. When we look at the hole in the center of the pelvis (called the pelvic inlet) we can see a difference. Males have a narrower opening. Some say that it looks like a HEART. Females have a wider, more circular opening. As a result, males have a narrower pelvis, whereas females have a wider pelvis. When it comes to injury prevention this is important to remember. "WHY?!?!!?" Think about hip anatomy for a second: Our pelvis has a hole in it where the ball of our upper leg sits in. When we consider that the female hip is wider, this changes the position that the ball sits in the socket by pushing it further back. When it does this, the upper leg is forced to rotate inwards. As a result, the knee on a female will have a tendency to collapse inwards. This means that the feet are more than likely going to rotate outwards to keep the knees straight. This is a big part of the reason why there are so many female athletes who struggle with knee pains and pain. This is a big part of the reason why there needs to be intelligent considerations made for any female who doesn't want to end up hurt. DON'T TRAIN WITH LESS INTENSITY. TRAIN WITH INTELLIGENCE. https://www.romfit.com/products/tbb Become a Better Human

Where is the love?

#Repost @crossfit_fyp with @get_repost We are SO excited for this! . . NEW CLASS STARTING NEXT WEEK ... We cant tell you enough how important it is to take your recovery seriously. Active recovery is so much more than just stretching or foam rolling. . Come join us while we go through some steady state cardio, mobility and movement flows, and some breath work to maximize your workouts! . The purpose of this class is to help you understand your body better, recover better & move better! This is an amazing opportunity to learn from the best and make sure you make it a priority! Dr. Christine Col will be leading this class EVERY THURSDAY at 6:45pm. . Make it a part of your weekly training routine and feel all the benefits from it! . Free for members (please reserve through Zen Planner), 10$ Drop-ins. Contact us if you have any question! Recovery like a boss, so you can crush it in the gym! . #activerecovery #workhard #recover #mobilize #stretch #breathe #healthylifestyle #fitness #takecareofyourself @drchriscol See more

Heres a good poster/ education pic for you sports Chiros out there. Well researched as well.

While this machine is not one of my favorites, it is used in many gyms across the world so if you are going to use a hip extension or reverse hyper machine, you... to need to learn HOW and WHEN to perform it properly to keep your back safe. . Often people lie flat on their stomachs, allowing their low backs to move from a slightly extended position as the legs pull back to a flexed position as the legs swing under the machine (sometimes even lifting the head with the legs extended and lowering the head as the legs lower). While this method can be excellent for training hip extension strength through the glutes and hamstrings, the muscular contraction needed to perform this movement creates extreme posterior shearing forces on the low back. This means for SOME people this technique can eventually create pain or make current injuries worse (a reason why I DO NOT recommend using this as a rehabilitation exercise for people). . A modification that can help reduce risk to the low back, is to perform this exercise without excessive low back motion and instead focusing on the entire motion coming about the hip joint. Renowned back expert Dr. Stuart McGill recommends supporting the upper body through the elbows. This allows you to better stabilize the lower back and swing mostly through the hips. This modification is something @thevanillagorilla92 implements in his training with this machine. . Shout out to @3d4medical for the visual of the body today from their app Complete Anatomy ____________________________________________ See more