Dr. Jarrett Williams
102 Sproule Road Perth, ON, Canada

In some of my previous posts I have talked about how working from home and new societal norms have increased stress on our neck and upper back. A term I used to describe that muscle and biomechanical imbalance was "upper cross syndrome". The same philosophy is then applied to our low back and lower extremity describing a condition called "lower cross syndrome". Real original right? LCS can occur when muscles are constantly shortened or lengthened in relation to each other, c...ausing overactivity and tightness of the lumbar extensor muscles and the dreaded hip flexor muscle groups. There is also underactivity and weakness of the deep abdominal muscles and the gluteal muscle region. This biomechanical imbalance can cause an anterior pelvic tilt, increase flexion of the hips and a hyperlordosis of the lumbar spine. All of these forces combined can lead to increase strain on the facet joints and discs of the lumbar spine causing pain or irritation. Dr. Stuart McGill is a biomechanics professor at the University of Waterloo and an expert in spine function and injury rehabilitation. Throughout many years of research, he has found there to be 3 specific exercises to help strengthen the core and low back musculature in order to prevent injury. The McGill BIG 3: 1. Curl up 2. Side Plank 3. Bird Dog These exercises most efficiently address all of these problem areas without placing excessive stress on the low back while decreasing the risk of re-injury. Follow the link below for a step by step approach for the Big 3! https://squatuniversity.com//the-mcgill-big-3-for-core-st/

Its no coincidence that our moods have started to become more pleasant since the start of longer days and more sunshine. For a lot of individuals who work indoors, the long winter months can often leave people feeling down and agitated more then usual. This is known as Seasonal Affective Disorder (SAD), and it is quite common in the northern climates. ... There are a couple reasons why this occurs. The first is due to the change in our biological clock or circadian rhythm. The second is due to alterations in levels of serotonin and melatonin produced in the body. Serotonin is the feel good neurotransmitter that is produced during times of happiness and well being. Melatonin is produced when it is dark out and gives our body the natural feeling of being tired. People who struggle falling asleep often use melatonin supplements to help them grab a few more zzzzz's. Some ways to help prevent SAD from occuring: Exercise: helps produce feel good hormones and chemicals. Also gets you on a routine. Vitamin D: this can be taken as a supplement or by going outside to soak up some of the sun's natural rays! Today is the perfect day to get outside and enjoy the fresh air!

Good morning everyone! I am excited to announce that I have now gone mobile! Since COVID has graced us with its' presence, some individuals have been timid about seeking care in a clinic setting. I want to be able to provide care to those individuals in the comfort of their own home! ... My hours will be flexible, but right now they will be: Mondays after 1 pm Tuesdays from 8am-12pm Thursday's after 1 pm. COVID protocols will be in place at all times! In order to book an appointment you can send me an email at [email protected] or give me a text/call at 613 329 0604 (information is on this page). You may also reach out to me on any of my social media platforms! Looking forward to hearing from everyone!

One of the best preventers of heart disease is incorporating a "heart healthy" diet into your everyday routine. Here is a list of nutrients to add to your diet. Omega 3 Fatty acids: as people know as "healthy fats". These fatty acids help with lowering blood pressure, reducing triglycerides and prevent plaque formation. Examples include fish, canola oils and flax seeds. ... Antioxidants: are compounds that help prevent oxidation reactions and free radical production. When free radicals are produced they can damage cells. Foods high in antioxidants include blue berries, cabbage, and beans. Any foods that have high levels of vitamins A,C,E. Flavanoids: are phytonutrients that act as anti inflammatory and also prevent oxidative damage. They inhibit the oxidation of LDL cholesterol and reduce platelet aggregation (clotting). Examples include: parsley, onions, teas and all citrus fruit.

WHAT TYPE OF EXERCISE IS BEST FOR THE HEART? The simple answer is that all forms of physical activity have positive effects on the heart. However, there are some forms of activity that show increased physiological adaptations on the heart compared to others. ... The one that stands out more is "Aerobic", or what most people refer to as Cardio. Cardio is actually short for cardiovascular, referring to the heart (cardiac) and its surrounding vessels (vascular). Some physiologic adaptations of aerobic exercise include increased oxygen delivery to muscles and organs, decreased blood pressure, and increased blood volume. Simple aerobic exercise includes walking, running, hiking and snowshoeing. @johnsonchiropracticclinic #chiropractic #chiropractor #perthchiropractor #hearthealth #perth

Having any aches or pains? While Dr. Johnson is out of the clinic, come in and experience some active release therapy (ART) performed by Dr. Jarrett. Not sure what ART is? ART is a non invasive, soft tissue manual therapy that focuses on reducing soft tissue restrictions that may cause pain and limit range of motion. It works by breaking up muscle and facial adhesions which are dense collections of scar tissue that build up when these structures are injured or overused. Whe...n scar builds, it may be the cause of your pain, stiffness, and reduced flexibility. ART can also be used to help alleviate nerve pain. Quite often, hypertonic or stiff muscles can compress nerves and cause shooting pain into the extremities. It works by pinning the adhesion or knots in the muscle belly and actively moving the muscle through its range of motion from fully contracted to fully lengthened. We work down the entirety of the muscle triggering the muscle fibres to realign in their proper distribution. Benefits of ART Increased flexibility Increased range of motion Decreased back and neck pain Relief of tension head aches Management of carpal tunnel, tennis elbow, plantar fasciitis and sciatica Here is an example of ART being performed on a forearm! https://www.youtube.com/watch?v=qK0sniQOLzQ See more

Welcome to Dr. Jarrett Williams of Johnson Chiropractic Clinic. Dr. Williams specialty is manual manipulation of the spine and extremities, muscle and trigger p...oint release using ART (Active Release Therapy), activator, and kineseo taping. It is his goal to treat all members of the community in an individualistic manner that optimizes overall health, recovery and quality of life. See more

And We're back!!! If any of you are like myself, you prefer to get your exercise through sports rather then dragging your butt to the gym. During the past 6 months, we had to get creative with maintaining physical activity in our lives, especially for those gym goers. ... The fall and winter months ahead gives a great opportunity to pick up a new outdoor activity or hobby. Get outdoors and enjoy the colours while we still can!

Let's continue to see these numbers rise!