Dr. Erika Sabourin, Family Chiropractor

TIK TOK TUESDAY PART 3 of UPPER CROSSED SYNDROME -part 1 was a chest stretch -part 2- was strengthening exercises for deep neck flexors and rhomboids ... GO CHECK THEM OUT ON AN EARLIER POST! This week we are looking at stretching our upper trapezius and levator scapulae muscles! STRETCH 1- Upper Trapezius sit on one hand to help keep that shoulder down (gives you a better stretch) tilt head to opposite shoulder place other hand on opposite side of head and apply some pressure (or pulling down to side) for a better stretch hold for 15-30 seconds and do it on each side! STRETCH 2- Levator Scapulae place one hand behind your back turn your head 45 degrees to opposite side look down over opposite knee (ex. Right hand behind back, head turned to left 45 degrees and looking down over left knee) Take other hand and apply some pressure downwards from back of head hold for 15-30 seconds And do it on both sides! #uppercrossedsyndrome #Chiropractic #posturecorrection #tiktoktuesday #strengthexercises #stretching #neckpainrelief

HAPPY MONDAY!!! 4 months ago I stepped out (like way out ) of my comfort zone and started these weekly tik toks! You guys have been so supportive, and have helped share and like these videos and I am so thankful for all the support! ... Thought you would all enjoy this one Check back tomorrow for my weekly CHIRO TIK TOK TIP for TIK TOK TUESDAY! Still a few appointments left this week, so give me a call if you are looking for an appointment! 613-246-6830

TIK TOK TUESDAY PART 2 of UPPER CROSSED SYNDROME -Last week we did a chest stretch- go check it out on an earlier post!... This week we are looking at strengthening our deep neck flexors and rhomboid muscles! EXERCISE 1- Chin retractions try this sitting at your desk, or in your car tuck chin slightly you can place your finger on your chin (optional) and then pull (retract) your chin back like you are giving yourself a double chin (I find it helpful to do against a chair or a wall- so you can feel your head pressing against something) hold for 2-3 seconds and try it 5-10 times! try it at a stop light or just taking a break at your desk! EXERCISE 2- W exercise you can do this standing or sitting place your arms in a W position pull your shoulder blades back and down hold for 5-10seconds try it 10 times! #uppercrossedsyndrome #Chiropractic #posturecorrection #tiktoktuesday #strengthexercises

TIK TOK TUESDAY SHOULDER pain Poor POSTURE... Do you notice your shoulders are rounded forward? Feeling lots of tension throughout your neck, upper back and shoulders? Headaches? tightness in your chest muscles? Could be UPPER CROSSED SYNDROME With this we tend to have WEAK muscles in our mid back and deep neck flexors and TIGHT muscles in our upper back , neck/shoulders and chest. TRY THIS STRETCH for your CHEST (pectoral is muscles)! This will be a multiple part tik tok series to help with upper crossed syndrome! Follow along weekly for more stretches and exercises! **See picture in comments for a visual of Upper Crossed Syndrome **

Good morning! I hope everyone had a great long weekend with your families! Please STAY SAFE out there today! ... If you have to drive somewhere please BE CAREFUL! Here are some helpful tips from the Ontario Chiropractic Association to avoid injury when out and about in all this snow PREVENT A WINTER SLIP UP! Stay Standing This Winter! Falling on ice can leave you red-faced with embarrassment, or far more seriously, hurt badly from taking a knee to the ice or falling awkwardly on icy snow. Slippery sidewalks, driveways and icy parking lots can be risk factors for falls in winter. Avoid a bad fall with these top tips! Walk like a penguin penguin The penguin waddle helps you keep a centre of gravity over the front leg as you step, instead of split between the legs. Short strides also help keep your centre of gravity, which help avoid falls. When walking, extend your arms out from your sides to increase your centre of gravity. Don’t keep your hands in your pockets! Walk slowly, with short strides and try to land your steps with a flat foot. Keep walkways clear Shovel snow and scrape ice as soon as possible. Liberally sprinkle ice melt product or sand onto walkways to provide foot traction and to make sure surfaces don’t turn to ice. This not only protects you and your family, but also postal carriers and others when they’re walking around your property. Where possible install or use handrails for extra support. Take all precautions Be extra cautious walking after a storm. Tap your foot on potentially icy areas to see if it is slippery. Hold a railing while walking on icy steps. Stay steady by wearing proper winter footwear. Lightweight boots with a thick, non-slip tread sole will provide good traction on ice. If a sidewalk is icy down the middle, walk on the snow beside it to avoid slips. Lighten your load Carry fewer bags on snowy days, since excess baggage can throw off your balance and make it tougher to regain your balance once you lose it. Keep your hands free by putting away your phone while walking you may need to catch yourself! Boost balance with exercise You can’t control the weather, but you can improve your balance through regular exercise. Exercise is an ideal way to help you stay safely on your feet because it helps improve balance, flexibility and strength. Talk to a chiropractor about ways to improve your balance and strength in order to prevent falls. Visit your chiropractor Don’t let a fall get you down. If you do take a tumble, visit your chiropractor. They’ll get you back to doing the things you love to do and will work with the rest of your care team to help prevent future falls. Stay safe Dr.Erika

HEADACHE RELIEF!! Do you get headaches in the back of your head or your forehead area? Try this simple exercise to help relax your suboccipital muscles that could be causing the pain! #tiktoktuesday #headacherelief #followme PLEASE SHARE! Follow/like my page for weekly tips!

MERRY CHRISTMAS from our family to yours! I hope everyone has a safe and HAPPY HOLIDAY! ~Dr.Erika

Low back pain? Hip pain? Try this stretch!! Follow/like for weekly chiro tips! #tiktoktuesday #lowbackpain #hippain #hipflexorstretch

Upper back/ neck pain? CHECK THIS OUT #tiktoktuesday #neckstretches #chirotips Feel free to share!! Follow @dr_erika_dc on TikTok for weekly tips! And/or LIKE this Facebook page!

Low back pain? try this simple piriformis stretch! Follow/Like for weekly chiro tips! Please share! https://vm.tiktok.com/ZSsnx16V/... #tiktoktuesday #chiropractic #stretch #lowbackpain

#Tiktok Tuesday! Follow for weekly Chiro tips! https://vm.tiktok.com/ZSpjVJRD/

Here is a Patient Guide to what you can expect when booking a chiropractic appointment. We will have some guidelines to follow to make sure everyone is safe and healthy Please let me know if you have any questions! Call, text, email or private message to book! 613-246-6830, [email protected] Looking forward to seeing you all in the office! ... ~Dr. Erika See more

EXCITING NEWS!!!!! We have been given the green light to gradually resume regular practice! Things won’t be exactly the same as they used to be, but we will have a new normal with safety precautions and protocols in place to help prevent the spread of covid-19 . Stay tuned for a post in the next couple days about what our return to practice will look like for you coming in for a treatment. I am so excited to see all of you again (safely, of course)! Booking appointments now for next week! Send a text, PM, email or call to book! Still seeing emergency patients this week as we prepare for opening

Happy Mother’s Day to all the wonderful Momma’s out there! I hope you all have a great day Sending love to you all!!! Dr. Erika

Happy International Day of the Midwife!!! We are so lucky to have such an amazing group of women supporting families in our community! We are beyond blessed to have you! I personally am forever grateful to you for helping bring my two little loves earth side Thank you just doesn’t seem enough! We love you!!

April 16th update: Hello everyone! I hope you are all staying safe and healthy! I miss seeing all of you in my office and can’t wait to get back to regular hours to see you again In the meantime, I will be in the office (by appointment only) to see emergency/acute patients. What warrants an emergency/acute visit is if you have injured yourself, or if you are in pain that is affecting your ability to carry out your normal daily functions. If you are in any discomfort plea...se reach out to me and I will help you in any way I can Please send me a private message or call/txt 613-246-6830.