Thank you – Dr. Rick, Dr. Eric & the Staff @ Bridlewood Chiropractic.
CLINIC MASK UPDATE
Thank you – Dr. Rick, Dr. Eric & the Staff @ Bridlewood Chiropractic.
Author: Bridlewood Chiropractic Centre
Thank you – Dr. Rick, Dr. Eric & the Staff @ Bridlewood Chiropractic.
FALL 2022 NEWSLETTER
We hope everyone had a great summer season! Life routine is slowly turning around and some people are more comfortable than others. Do what you feel is right for you. Our centre is still requiring masks within the clinic and although it is not a foolproof safeguard, it does decrease the likelihood, as well as using the screening questions and asking people to stay at home if they feel any doubt about themselves or notice any symptomatology.
The Ontario government has changed the isolation requirements and are asking people to use common sense should they contract COVID or if they feel ill. Use proper masks if they must travel outside or run errands to safeguard others. You are not alone in this and we all want to do our part in trying to overcome this and get back to our normal life routines without creating fear or anxiety.
I have been vaccinated 4 times already and was still infected with COVID in late July. I had really only 2 of the 6 days where I was down and believe the vaccinations helped to mitigate the more serious symptomatology. My resting heart rate was elevated intially upon recovery, however after 4 weeks, that has been reduced and is only still mildly higher. Other than that, a slight lingering cough that a Halls lozenge will stifle and returned to my exercise and recreational sports. I know others have lingering long haul symptoms and some were really taken off their feet for a week. It affects each one of us differently, but rather than find out, it’s always better to avoid it with some simple precautions.
We want to welcome Aiden as our newest team member to our staff. He is fresh out of high school and taking a gap year before he attempts to find a baseball scholarship at a U.S. college next year! Aiden has had Chiropractic care with me since he was 4 years old and he is now about 6′ 3″ and still growing, so grocery bills at home are pretty hefty LOL! Please take a moment to introduce yourself to him as well. You may have seen him over the years in the reception area before, but now he behind the desk and helping us out for the year. Yasmine is still here, but on Saturday duties only with Dr. Eric.
In some upcoming articles, I will discuss lower cross syndrome and the classification of obesity by the CDC and clinical guidelines of obesity in Ontario.
Enjoy the Fall season and keep moving your body, it’s oil for your joints and helps create energy for your brain!
SPRING 2022 NEWSLETTER
CHIROPRACTIC 101 – FEAR VS RESPECT DIS-EASE – by Dr. Rick
Do you fear or respect disease? Early Chiropractic talked about the differences of when the body was in “ease” (health) or “dis-ease” as being away from its norm of health.
As much as we have progressed, sometimes we have taken a step back when we look at how our society has positioned dis-eases or conditions. Over the years, we have created more fear and anxiety when discussing them. Certainly respect diseases vs dis-ease, but don’t live in fear of them. This is where a lot of needless energy is spent versus looking at the wonder of our own immune function and how our body works.
When living things, such as plants are given enough nourishment, sunlight and water, they will thrive! We would never water it with soft drinks and dump toxic chemicals into the soil for the plants because well, that’d be stupid! LOL
Yet, look at the environment that we have created for ourselves. Consider some of the things that we feed ourselves (okay, I am just as guilty at times and will not to be first to cast that stone, however I want us to have more awareness and understand what we are doing to our health), yet we somehow expect to be at our ideal weight and have optimum immune function!? You cannot fool science and basic body physiology, you can only build up with what you are providing and this determines your health, and not just wishful thinking.
Again, don’t live into the fear of disease, live into the light of your own body’s health. What are you focusing upon? Certainly respect disease and understand what and how you can mitigate its risk, but at the same time respect your body and what you can do, or not do, for it!
We have discussed that the body has this incredible ability to self-heal and self-regulate, we didn’t have to teach it or learn how or what to do, it just is! What we want to learn and do, are the things that will continue to support this incredible machinery called our mind and body! The quality of this life and your health will be determined by the environment that you create for it and not just the physical, but also emotional environment as well!
We discuss physical stress, as well as perception and stress as part of our Health Care workshops that we hold for all of our clients. We hold it each month via a LIVE Zoom call and there is no extra cost, as it’s all part of your care. I cannot care more than you care for yourself, so if you would like to attend, please ask, we think that you’ll find some value and learn more about what you can do for yourself to help keep yourself in “ease”!
DECEMBER 2021 HOLIDAY UPDATE
As we close out the year, there have been challenges of getting the pandemic under control to return to our “normal”. Numbers are rising again and just when we were beginning to see some light, there has been a delay. So how are you coping with it all?
Many people have suffered emotionally, some have suffered physically as their normal routine has been altered. In our monthly workshop, we discuss what we can control and what is out of our hands (consider your response to the weather as an example). Many people have successfully pivoted during the past year and a half, to create their new normal. Remember, the one thing that you can control is your emotional response to the situation or environment. Many people reflexively “react” to the situation or effect, rather than seeing it as an event with no judgment, other than to see it as just that….an event. That reaction is a learned behaviour from our previous experiences and it is our judgement that determines whether or not it is good or bad. What follows is our emotional state that we link with that experience. This emotional state can impact your stress and cortisol levels, which in turn can have a detrimental impact upon your health.
We have discussed how much your emotional health can impact your physical well-being. Of course, it isn’t easy, otherwise we wouldn’t have this challenge of mental-emotional stress. The first step is to recognize it in yourself and then begin the slow process of taking a moment before your respond to an event vs reacting to it. Not easy, just as changing your posture is not automatic because you’re are going against years and years of a neural link that has been reinforced by many life events.
Start changing this pattern through simple appreciation and gratitude exercises. First thing in the morning or last thing at night, name 3-4 things that you are grateful for and again, it doesn’t have to be a thing or posession. It can be anything, such as a gentle snowfall that you experienced during the day, or the laughter of your children or just being able to share a meal with your family today. When we appreciate the simple things, it expands our world and you begin to see more beauty and amazing things that our world has to offer than the one they portray in the daily news. This higher level of thought helps your mind, which in turn helps your body because they’re intrinsically linked.
Have a great holiday and protect your mind and your thoughts because they become you!
“Change the way you look at things, and the things you look at will change.”
– Dr. Wayne Dyer from The Power of Intention
– Dr. Rick
UPPER CROSSED BACK SYNDROME
With many people working from home, we have set up less than ideal work environments for ourselves. Very cool at first being able to work from bed or off your couch, but the body will eventually rebel and let you know about it in a variety of ways, from headaches, neck, mid-back or lower back pain and stiffness.
During part of the initial visit, we look at your natural posture to determine how much of your challenge is due to poor postural habits. This may have been accelerated by your work environment leading to muscle imbalances.
One of these is called the Upper Crossed Syndrome, which is an imbalance of your shoulders, neck, and chest, some are too weak and some are too tight. In side views of the upper body, these muscles seem to group in the shape of an X, which has led to the name of the condition. 
I generally find a forward head posture, rounded shoulders and if you were to hold pencils in your hands while standing there, they should be pointed somewhat forward. If they are more sideways across the front of your thighs, your shoulders are drawn inward creating that rounded effect. The muscles of the chest are too tight and the upper back muscles are overstretched and weakened. When muscles of the upper back are beyond their normal rest length, this strain can cause soreness from the lactic acid buildup of the overstretched muscles.
Some of the self-help exercises are to do chest or pec stretches that addresses the three parts of the chest, lower, mid and upper. A simple doorway stretch with the elbow below, at and above the shoulders will cover the entire muscle.
Next would be some upper back strengthening exercises. You can use simple resistance bands or cables if you are at the gym. For those familiar with weight training, you could do single arm bent over rows. Below is a photo of a single arm row, but you can use two arms to do the same exercise. 
Face pulls can also be done using the resistance bands as a way of addressing the upper trapzius muscles and rear deltoid muscles. Specific rear deltoid exercises can also be done with dumbells or even the resistance bands by bringing the arms back and keeping the elbows straight.
There are a variety of more specific exercises that can be done to add variety. Always start with a light enough resistance or weight that will allow you to do the full range of the exercise and focus upon technique for the best benefit and to avoid injuries. You should be able to do 3-4 sets of 7-10 repetitions comfortably. Increase resistance as this becomes easier n the coming weeks and this strengthening exercise can be done 2-3 times per week at the beginning to help build it up.
The stretch exercises can be done daily or at least every second day. Try to stretch AFTER the strengthening exercises.
You will also want to address the home or office environment that created all of this in the first place. We covered this in an earlier newsletter. also look into using a standing desk, which has become a popular option. Doesn’t have to be fancy, just make sure that everything is within reach and you can modify the setup by improvising the set up with boxes, using a seperate keybaord from the one attached to your laptop. Don’t forget to keep moving several times during the day. Remember that inactivity is the new smoking in terms of increased health risks.
– Dr. Rick
HOLIDAY HOURS FOR DECEMBER / JANUARY
M. December 20 – open
Tu. December 21 – open
W. December 22 – open
Th. December 23 – open
F. December 24 – closed – Xmas Eve
Sa. December 25 – closed – Xmas Day
M. December 27 – open
Tu. December 28 – open
W. December 29 – open
Th. December 30 – open
F. December 31 – morning – New Year’s Eve
Sa. January 01 – closed – New Year’s Day
M. January 03 – open – regular hours this week
Have a safe, happy holiday and give your families and loved ones a big hug if they are in your social bubble!
From the staff at Bridlewood Chiropractic,
Dr. Rick, Dr. Eric, Desmond, Larissa & Yasmine xo
SPRING 2021 NEWSLETTER
Spring has arrived and renewal is among us as we navigate our way through another lockdown created by this latest COVID variant and yes, we are OPEN. Many people are starting to get their first vaccine for COVID, however we should still be prudent with our measures for minimizing the spread and maximizing your own immune function.
The vaccine is your personal choice, but as Health Care Professionals, the Doctors and our Massage Therapist have chosen to have their “jab”. We feel it is our responsibility to not become possible vectors for this virus because we are exposed to the public and not isolated at home. We have the recommended protocols in the clinic regarding screening and patient distancing where warranted. We are also using the PPE (Personal Protection Equipment) as recommended by our Association and the Public Health Authorities, which allow us as Regulated Health Care Professionals to operate in this environment during uncertain times.
What you can do for yourselves is to minimize exposure and use PPE where necessary, but also look at how your lifestyle impacts your own immune function. In this newsletter, we discuss Dr. Herbert Benson’s work with meditation and how it impacts your own mental health and well-being. The isolation and restriction on activities has taken its toll on many people and their mindset, so this exercise will help you begin to take control of your own.
It will go a long way to help with your health because we always discuss how mind and body are one and NOT separate entities trying to co-exist.
We appreciate the opportunity to continue to manage your health needs during these challenging times. Please click onto the Winter-scene above for a link to our website.
Dr. Rick, Dr. Eric & the Staff @ Bridlewood Chiropractic Centre
DR. HERBERT BENSON: THE RELAXATION RESPONSE
Learn to counteract the physiological effects of stress
By Marilyn Mitchell, M.D., works in integrative medicine from Psychology Today, March/13
The term “Relaxation Response” was coined by Dr. Herbert Benson, professor, author, cardiologist, and founder of Harvard’s Mind/Body Medical Institute. The response is defined as your personal ability to encourage your body to release chemicals and brain signals that make your muscles and organs slow down and increase blood flow to the brain.
In his book, The Relaxation Response, Dr. Benson describes the scientific benefits of relaxation, explaining that regular practice of the Relaxation Response can be an effective treatment for a wide range of stress-related disorders.
Benson can be largely credited for demystifying meditation and helping to bring it into the mainstream, by renaming meditation the “Relaxation Response.” His studies in the 1960s and 1970s were able to show that meditation promotes better health, especially in individuals with hypertension. People who meditate regularly enjoy lower stress levels, increased wellbeing, and even were able to reduce their blood pressure levels and resting heart rate.
The Relaxation Response is essentially the opposite reaction to the “fight or flight” response. According to Dr. Benson, using the Relaxation Response is beneficial, as it counteracts the physiological effects of stress and the fight or flight response.
The fight-or-flight stress response occurs naturally when we perceive that we are under excessive pressure, and it is designed to protect us from bodily harm. Our sympathetic nervous system becomes immediately engaged in creating a number of physiological changes, including increased metabolism, blood pressure, heart and breathing rate, dilation of pupils, constriction of our blood vessels, all of which work to enable us to fight or flee from a stressful or dangerous situation.
It is common for individuals experiencing the fight-or-flight response to describe uncomfortable physiological changes like muscle tension, headache, upset stomach, racing heartbeat, and shallow breathing. The fight-or-flight response can become harmful when elicited frequently. When high levels of stress hormones are secreted often, they can contribute to a number of stress-related medical conditions such as cardiovascular disease, GI diseases, adrenal fatigue, and more.
The Relaxation Response is a helpful way to turn off the fight-or-flight response and bring the body back to pre-stress levels. Dr. Benson describes the Relaxation Response as a physical state of deep relaxation which engages the other part of our nervous system—the parasympathetic nervous system. Research has shown that regular use of the Relaxation Response can help any health problem that is caused or exacerbated by chronic stress such as fibromyalgia, gastrointestinal ailments, insomnia, hypertension, anxiety disorders, and others.
There are many methods to elicit the Relaxation Response including visualization, progressive muscle relaxation, energy healing, acupuncture, massage, breathing techniques, prayer, meditation, tai chi, qi gong, and yoga. True relaxation can also be achieved by removing yourself from everyday thought and by choosing a word, sound, phrase, prayer, or by focusing on your breathing.
According to Dr. Benson, one of the most valuable things we can do in life is to learn deep relaxation — making an effort to spend some time every day quieting our minds to create inner peace and better health. This is also true with healing. During the energy healing process, the patient is able to relax, quiet their mind, and experience calming effects while the healer does his or her work. Energy healing patients have experienced profound results, not unlike the results seen in Dr. Benson’s studies.
Learning the Relaxation Response is a great skill that can help us to be better equipped to deal with life’s unexpected stressors, heal ourselves, and achieve better health.
The best time to practice the Relaxation Response is first thing in the morning for 10 to 20 minutes. Practicing just once or twice daily can be enough to counteract the stress response and bring about deep relaxation and inner peace.
Following is the Relaxation Response technique taken directly from Dr. Herbert Benson’s book, The Relaxation Response.
Steps to Elicit the Relaxation Response
- Sit quietly in a comfortable position.
- Close your eyes.
- Deeply relax all your muscles, beginning at your feet and progressing up to your face. Keep them relaxed. [Relax your tongue—and thoughts will cease.]
- Breathe through your nose. Become aware of your breathing. As you breathe out, say the word “one”* silently to yourself. For example, breathe in, and then out, and say “one”*, in and out, and repeat “one.”* Breathe easily and naturally.
- Continue for 10 to 20 minutes. You may open your eyes to check the time, but do not use an alarm. When you finish, sit quietly for several minutes, at first with your eyes closed and later with your eyes opened. Do not stand up for a few minutes.
- Do not worry about whether you are successful in achieving a deep level of relaxation. Maintain a passive attitude and permit relaxation to occur at its own pace. When distracting thoughts occur, try to ignore them by not dwelling upon them and return to repeating “one.”*
- With practice, the response should come with little effort. Practice the technique once or twice daily, but not within two hours after any meal, since the digestive processes seem to interfere with the elicitation of the Relaxation Response.
*Choose any soothing, mellifluous sounding word, preferably with no meaning or association, to avoid stimulation of unnecessary thoughts.
**11 DAY SHRED** STARTS MAY 10TH
We completed the March **11 Day Shred** and congratulations to those who were able to participate in this journey! Many have reported releasing weight and inches, however even more important was their improvement with energy, mental clarity and a more sound sleep. Others mentioned their relationship with food was better and they had lost their cravings and decreased the “emotional eating”. They also discussed the convenience of the program and were pleasantly surprised how much easier the fasting days were than they had anticipated!
We had a running FB Group with much of the information and to support each other throughout.
The idea was to create a reset to usher in the Spring and get results ahead of the warm weather. If it works on this old guy, imagine what it can do for you! 🙂
We are setting this up again in May. There were some who had a staggered start because of other challenges, so don’t worry if you cannot start exactly on that day.
If you are interested in joining the May group, please call 416-756-3833 or email me at ricklee@sympatico.ca and type SHRED in the subject line.
FROZEN SHOULDER EXERCISES
Frozen shoulder exercises including mobility, stretching and strengthening with information on which stage of frozen shoulder might be appropriate
By Mike Walden, PHE, Sports Injury Therapist from sportsinjuryclinic.net
Mobility exercises
The following exercises focus on mobility. They are important in the early stages of frozen shoulder rehabilitation and should be done regularly every day. They may be uncomfortable but should not be painful.
Pendulum exercises
Pendulum swinging of the arm is a great exercise for frozen shoulder and a gentle way of improving mobility. Stand in a slightly bent over position and support the body weight with the unaffected arm on a chair or table. Swing the affected arm in back and forth and circular motions, starting small and gradually increasing the movement.
Pole exercises
Pole or wand exercises are a useful way of increasing the range of motion at the shoulder. Using a long object such as a broom handle held in both hands, the affected shoulder is taken out to the side as far as possible. Apply pressure using the good arm and broomstick to try to push it a bit further. Hold for 10 seconds and try to push a bit further again. This can be done in a number of positions.
Therapist mobilizations
Mobilizations by a trainer or therapist are usually more effective than just exercises alone. A therapist will mobilize the shoulder at its end range of movement. Exercises should only be done by experienced therapists.
One method involves lying on your back, raise the arm upwards. If the athlete can raise the arm 90 degrees then the weight of the arm will act as a mobilizing force. The therapist can either use short firm oscillating movements or sustained pressure at the end range of movement to increase joint range.
Another technique is the same as above but the athlete is in the side-lying position. The arm is abducted (moved out to the side) to 90 degrees or as far as possible and then either sustained pressure or oscillating movements can be used. The less painful the restriction, the more vigorously the stretch/mobilization can be applied. The therapist will usually judge this from the expression/reaction on the athlete’s face.
Frozen shoulder stretching exercises
The following exercises continue on from mobility exercises and focus on frozen shoulder stretching exercises.
Stretching exercises can be performed during the freezing phase and the frozen phase but only if they can be done pain-free. Unlike pendulum mobility exercises they should not be uncomfortable to perform.
Shoulder flexion stretchKneel on all fours and keeping the hands in the same spot, lower your buttocks towards your heels. This increases the degree of flexion at the shoulder joint. Hold this position at the point when you feel a gentle pulling sensation. If this eases, sit back a little further. Hold for 30 seconds, rest and repeat 2 more times.
External Rotation Stretch
The shoulder is rotated externally when it is rotated outwards. This can be achieved in a number of positions. The image above shows a therapist-assisted external rotation stretch with the arm out to the side and rotated outwards.
Another method is to lay on your back with your hands under your neck and elbows pointing to the ceiling. Slowly let your elbows move away from the side of your head and drop out to the side. Gravity will pull the arms further down, which increases external rotation at the shoulder joint. Hold for up to 30 seconds, rest and repeat 2 more times.
Chest Stretch
Position the forearm against the wall, with the elbow bent and upper arm horizontal. Lean slightly forwards and rotate the body away from the wall until a stretch is felt in the chest and front of the shoulder. If the arm is kept straight whilst performing this exercise then more of the stretch will be applied to the shoulder rather than the chest.
Posterior Shoulder Stretch
This exercise stretches the back of the shoulder. Bring the arm across the body at chest height and use the other hand to pull it in until a stretch is felt in the back of the shoulder and the upper back.
Strengthening exercises
Frozen shoulder strengthening exercises can be used to maintain the strength of the shoulder as much as possible. Isometric or static exercises are the easiest to perform and will cause the least discomfort.
Strengthening exercises should be performed when pain allows. Initially, static exercises performed against an immovable resistance can be done. We also cover shoulder blade stabilizing exercises which should be included in all shoulder rehabilitation programs.
Isometric shoulder exercises
Abduction – This is performed standing sideways on to a wall, with the arm straight and by the side. The arm is pushed outwards, against the wall. Hold for 5-10 seconds, rest and repeat 5-10 times.
External Rotation – Again standing sideways on, with the elbow bent to 90 degrees and the upper arm by the side. The back of the wrist is pushed against the wall as if trying to rotate the arm at the shoulder. Hold for 5-10 seconds, rest and repeat 5-10 times. 
Internal Rotation – Standing face on to a corner such as a door frame, the elbow is bent and upper arm by the side. The front of the wrist is pushed against the wall as if trying to rotate the shoulder so the forearm would move towards the stomach. Hold for 5-10 seconds, rest and repeat 5-10 times.
Posture exercises
With any shoulder injury, it is important to try to maintain good posture throughout, as bad posture is a key contributor to shoulder injuries. When the shoulder is in pain, we have a tendency to hunch over and allow the shoulder to slip forwards. This can be prevented with stretching exercises for the chest and strengthening for the upper back muscles around the shoulder blade. A simple upper back taping technique can also encourage correct posture.
Scapula squeeze
Start with the arms by the sides and the shoulders relaxed (dropped away from the ears!). Squeeze the shoulder blades together and down the back. Hold for 5 seconds, rest and repeat. Begin with three sets of 10 repetitions daily.
Hands up exercise
This exercise works the muscles at the back of the shoulder and the shoulder blade. Start with the arms by the sides and shoulders relaxed as above. Bend the elbows and bring the arms up, rotating the shoulders, until the palms face forwards as if surrendering! As you do this, squeeze the shoulder blades together, gradually increasing the movement.
ZOOM INTO HEALTH CARE!
Our monthly Health Care Workshops have been adapted to a Zoom format. The workshop is designed to discuss lifestyle habits that will help with your recovery and understand how to potentiate your health.
Our next workshop will be on Tuesday May 11th at 7:30-8:30 pm ET.
Feel free to email me at ricklee@sympatico.ca or call 416-756-3833 to let us know that you would like to attend and the link for the workshop will be sent out to you. I will also be asking all of our new clients, as it is part of their care. Again, there is no cost for our clients and you are welcome to invite family members and friends.
JANE App COMING IN JUNE
There has been a bit of delay, but we are planning for June 2021 in changing over our clinic software using a web-based program that will allow online booking of appointments and access to many more features to help our centre run more efficiently. We hope that this translates into an easier interface for all of us to use and communicate. Don’t worry, we will still answer phones if that is your choice and you will still be greeted by people.
There may be some growing pains as we create this changeover, but like any change for improvement, there will be some challenges.
Once we get online, we will invite you to peruse the site!
DECEMBER 2020 HOLIDAY UPDATE
I think many people are ready to leap into 2021 leaving a memorable 2020 behind us. Many things have changed and people are realizing that they really do have to take more responsibility for their health now. We are faced with fewer options regarding social activities and exercise as we navigate through the challenges that COVID has created.
More people have been turning to online engagement for the social aspect, using Facetime apps or Zoom and Skype. These have also been used to help with their activities because many of the fitness facilities have been under lock down as well.
Take this time to reach out to people by phone, or through other technology. I know that there have been many mental health challenges that have come to light during this restricted period. People need other people to interact with, so give a gift of your time to some individuals that may not have the same social outreach that you have. It will go a long way to help with their health because we always discuss how mind and body are one and NOT separate entities trying to co-exist.
We look forward to continue to take care of your health needs during these challenging times.
Dr. Rick, Dr. Eric & the Staff @ Bridlewood Chiropractic Centre
OFFICE ERGONOMICS @hOME
This article is taken from mayoclinic.org and it is a reminder to all of those people who now work full time from home vs the office. Take the time to set up your work environment properly, just because you’re at home, doesn’t make you less susceptible to poor computer and work postures. Get off your couch, or the stool in your kitchen that you are using as a work chair. These don’t support your back properly and many people find neck challenges because they are peering at laptops that have not been set up at an optimal viewing angle.
Also don’t forget to keep moving several times during the day. Remember that inactivity is the new smoking in terms of increased health risks. – Dr. Rick
Office ergonomics: Your how-to guide
A comfortable work space can help you feel your best. Give your sitting work area a makeover with this visual guide to office ergonomics.By Mayo Clinic Staff (April, 2019)
If you sit behind a desk for hours at a time, you’re not doomed to a career of neck and back pain or sore wrists and fingers. Proper office ergonomics — including correct chair height, adequate equipment spacing and good desk posture — can help you and your joints stay comfortable at work.
Ready to give your work space a makeover? Get started making your sitting workstation comfortable with this visual guide to sitting workstation ergonomics.
Chair
Choose a chair that supports your spinal curves. Adjust the height of your chair so that your feet rest flat on the floor or on a footrest and your thighs are parallel to the floor. Adjust armrests so your arms gently rest on them with your shoulders relaxed.
Key objects
Keep key objects — such as your telephone, stapler or printed materials — close to your body to minimize reaching. Stand up to reach anything that can’t be comfortably reached while sitting.
Keyboard and mouse
Place your mouse within easy reach and on the same surface as your keyboard. While typing or using your mouse, keep your wrists straight, your upper arms close to your body, and your hands at or slightly below the level of your elbows. Use keyboard shortcuts to reduce extended mouse use. If possible, adjust the sensitivity of the mouse so you can use a light touch to operate it. Alternate the hand you use to operate the mouse by moving the mouse to the other side of your keyboard.
Telephone
If you frequently talk on the phone and type or write at the same time, place your phone on speaker or use a headset rather than cradling the phone between your head and neck.
Footrest
If your chair is too high for you to rest your feet flat on the floor — or the height of your desk requires you to raise the height of your chair — use a footrest. If a footrest is not available, try using a small stool or a stack of sturdy books instead.
Desk
Under the desk, make sure there’s clearance for your knees, thighs and feet. If the desk is too low and can’t be adjusted, place sturdy boards or blocks under the desk legs. If the desk is too high and can’t be adjusted, raise your chair. Use a footrest to support your feet as needed. If your desk has a hard edge, pad the edge or use a wrist rest. Don’t store items under your desk.
Monitor
Place the monitor directly in front of you, about an arm’s length away. The top of the screen should be at or slightly below eye level. The monitor should be directly behind your keyboard. If you wear bifocals, lower the monitor an additional 1 to 2 inches for more comfortable viewing. Place your monitor so that the brightest light source is to the side.
**11 DAY SHRED** RESULTS
We have completed the 11-Day Shred and congratulations to those who were able to participate in this journey! Many have reported releasing weight and inches, however even more important was their improvement with energy, mental clarity and a more sound sleep. Others mentioned their relationship with food was better and they had lost their cravings and decreased the “emotional eating”. They also discussed the convenience of the program and were pleasantly surprised how much easier the fasting days were than they had anticipated!
We had a couple of ZOOM calls to create support, but also had a running FB Group with much of the information and to help each other out.
For myself, I have dropped 10.5 pounds and released two inches around my waist and an inch off the butt with no changes in the other areas of lean muscle regarding arms, chest and legs. I noticed an improvement in my tempo during my long weekend runs and I had no problems with the current weight training program that I follow. I did not change my exercise routines, the only thing I changed was the nutrition routine and added the fasting days.
The idea was to create a reset to usher in the holidays and New Year, but also to get ahead of that New Year resolution and create results. If it works on this old guy, imagine what it can do for you! 🙂
We are setting this up again in the New Year as many people were interested, but unable to commit to this time period. It will run from January 11 – 22nd. There were some who had a staggered start because of other challenges, so don’t worry if you cannot start exactly on that day.
If you are interested in joining the New Year group, please call 416-756-3833 or email me at ricklee@sympatico.ca and type SHRED in the subject line.
ZOOM INTO HEALTH CARE
Our monthly Health Care Workshops have been adapted to a Zoom format. The workshop is designed to discuss lifestyle habits that will help with your recovery and understand how to potentiate your health.
Our next workshop will be on Tuesday January 12th at 7:30-8:30 pm ET.
Feel free to email me at ricklee@sympatico.ca or call 416-756-3833 to let us know that you would like to attend and the link for the workshop will be sent out to you. I will also be asking all of our new clients, as it is part of their care. Again, there is no cost for our clients and you are welcome to invite family members and friends.
JANE APP
In early 2021, we will be changing our clinic software using a web-based program that will allow online booking of appointments and access to many more features to help our centre run more efficiently. We hope that this translates into an easier interface for all of us to use and communicate. Don’t worry, we will still answer phones if that is your choice and you will still be greeted by people.
There may be some growing pains as we create this changeover, but like any change for improvement, there will be some challenges.
Once we get online, we will invite you to peruse the site!
HOLIDAY HOURS FOR DECEMBER / JANUARY
M. December 21 – 9:30 am – 6:00 pm
Tu. December 22 – 10:00 am – 6:00 pm
W. December 23 – 9:30 am – 6:00 pm
Th. December 24 – 9:30 am – 12:00 pm
F. December 25 – closed – Xmas Day
Sa. December 26 – closed – Boxing Day
M. December 28 – 9:30 am – 6:00 pm
Tu. December 29 – 10:00 am – 6:00 pm
W. December 30 – 9:30 am – 6:00 pm
Th. December 31 – 9:30 am – 1:00 pm
F. January 01 – closed – New Year’s Day
Sa. January 02 – 9:00 am – 1:00 pm
Have a safe, happy holiday and give your families and loved ones a big hug if they are in your social bubble!
From the staff at Bridlewood Chiropractic,
Dr. Rick, Dr. Eric, Desmond, Fiona, Larissa & Yasmine xo
NOVEMBER 2020 UPDATE: REMAINING OPEN DURING LOCKDOWN
As of Monday November 23, Ontario is moving Toronto and Peel public health unit regions into lockdown based on the Keeping Ontario Safe and Open Framework. The Ontario government made the announcement on Friday, November 20.
We want to confirm that the College of Chiropractors of Ontario (CCO) have permitted chiropractors in these regions to remain open and practice virtual and in-person care, while continuing to follow PPE and patient safety precautions currently in place.
A similar announcement was made by the College of Massage Therapists of Ontario permitting massage therapists to remain open in clinics.
If you have any concerns, please feel free to contact us at 416-756-3833 or email me at ricklee@sympatico.ca.
We look forward to continue to take care of your health needs during these challenging times.
Dr. Rick, Dr. Eric & the Staff @ Bridlewood Chiropractic Centre
YEAR END HEALTH INSURANCE BENEFITS
This has been a year to remember (or forget) for many reasons, however as 2020 comes to a close, your health insurance benefits also end. As in most cases there is no carry over and once they’re gone, they’re gone. They are part of your employee package to be used to keep you happier and healthier. Think of it as Health Reassurance that you can make as part of your lifestyle.
People may want to check on their health and lifestyle through a Chiropractic evaluation, have a massage done to address poor computer postures or get evaluated for orthotics to correct the kinetic chain from poor foot mechanics.
If you have any questions about your insurance, we can help to explain what they will or will not cover.
11 DAY SHREDDER
For many people, this pandemic has been a struggle to eat properly. With the added stress and inactivity there has been a new term, the “COVID 10” (average weight gain at just over 10 pounds) or some have used the “Quarantine 15”. Either way, we want to start taking control of this for better health. To make changes we must start from the inside-out. Of course you know my mantra: “What are you doing 80-90% of the time? Because this is what will form your Health”.
This 11-Day Shredder Program will help to jump start that change as we approach the holidays. It is basically an accelerated format of the Intermittent Fasting, Detox and Weight Control program that I use in the clinic and as part of my own lifestyle. This addresses the chemical stress (nutrition and toxicity) that affects our bodies and minds. It begins Monday December 7th through to the 18th, please contact me to join our group.
I have been using this program for 14 years in my personal life and also for my clients. It has been an amazing adjunct with what I do as a Health Care Practitioner and we have seen some incredible health and physical transformations! We look forward to helping you achieve your own health goals with this program.
The cost for the program is only the cost of the products. I will be coaching you throughout the program and there is a 30-day money back guarantee if you are not satisfied.
Please call 416-756-3833 or email me at ricklee@sympatico.ca and type SHRED in the subject line.
ZOOM INTO HEALTH CARE!
Our monthly Health Care Workshops have been adapted as we navigate through this new normal, and find a way to still provide the education and information to all of you, so that you can benefit from a proactive lifestyle. We use to hold classes in our clinic after work, however with the number restrictions on gatherings and being in an enclosed environment, we look to new ways to discuss lifestyle habits that will help potentiate your health.
We have started a ZOOM format on Tuesday nights at 7:30 pm E.T. to allow people time in the evenings to attend. Our next workshop will be on Tuesday December 1st at 7:30-8:30 pm ET.
Feel free to email me at ricklee@sympatico.ca or call 416-756-3833 to let me know that you would like to attend. I will also be asking all of our new clients, as it is part of their care. Again, there is no cost and you are also welcome to invite family members and friends.
90/90 HIP STRETCH EXERCISE
This is a stretch that I have been working on myself over the summer. It is definitely a work in progress from a guy that cannot sit cross-legged on the floor comfortably. Probably from the years of running and sports and ignoring this aspect of my hips.
The hips have internal and external rotator muscles that allow the leg to glide back and forth in your hip socket, but since it is not a regular lever like your elbow, it has rotator muscles that hold it in place from the sides versus just front to back. As a result, their stretch requires this rotation at their limits to benefit from their flexibility. Otherwise you get stuck like me and people gather around taking bets to see how long you can last as you to attempt to sit on the floor cross legged because you are the Best Man of a Muslim wedding.
To practice this stretch, follow this illustration and instruction from http://www.experiencelife.com.
Purpose: Builds and maintains range of motion in the hips, and prepares joints for challenging strength-training and athletic movements like squats, deadlifts, and jumps.
How to Do It:
- Sit on the floor with your feet flat and your knees bent.
- Turn your body 90 degrees to the right, dropping your knees so that the outside of your right knee and the inside of your left knee are touching the floor. (This is the 90–90 position: The thighs form a 90-degree angle, and each knee is bent 90 degrees.)
- Rotate your torso to the right so that your right thigh is on the floor directly in front of you (position 1).
- Keeping your back straight, hinge forward at your hip joints until you feel a deep stretch in the muscles surrounding your right hip (2). Hold for 30 to 60 seconds.
- Come back to an upright position and rotate your shoulders to the left so you are facing your left leg. Hold for 30 to 60 seconds (3).
- Keeping your right leg planted, extend the toes of your left foot and lift your left knee. Forcefully contract your left glute, lifting your leg and opening your left knee as far to the left as you can; this is a RAIL stretch (4). Hold for a five-count.
- Lower the inside of your left knee back to the floor in front of you, then hinge the left knee back and forth three times, contracting your left glute for a five-count each time (5).
- Open your left knee to the left once more. Hold the middle position — legs splayed wide, the outside edges of the feet on the floor — for 15 seconds, squeezing the glutes so that your knees press closer toward the floor (6). This is also a RAIL stretch.
- Keeping your feet on the floor, rotate your body so you are sitting in the 90–90 position on the left side.
- Repeat the entire sequence on this side
Illustrations by Kveta
FALL UPDATE: NEW HOURS AND KEEPING SAFE
After a very cool Spring and hot Summer, we are expected to have a warmer Fall season, which will be very good news for all of us! With a possible second wave upon us in the GTA, it will be nice to take advantage of the outdoors and I know many people are preparing some outdoor spaces for the Winter season in case we are still unable to travel or visit as we like.
I cannot begin to tell you how stressful this has been for many people regarding their mental-emotional and physical state because group activities and classes have been curtailed. People are working from or isolated in their homes and this has begun to wear on their psyche. Remember, excessive stress increases your cortisol (stress hormone) levels, which can also increase body inflammation, joint pain, disrupt sleep patterns and inhibit fat loss.
To help calm this excessive stress, I believe this is where we need to continue to focus upon, what we DO HAVE versus what we ARE MISSING. There is much to be said about the mental-emotional state and well-being when we come from a place of gratitude and appreciation. This is a nice article from TIME about Health & Gratitude: https://time.com/5026174/health-benefits-of-gratitude
WELCOME YASMINE & OUR NEW CLINIC HOURS
Please welcome Yasmine to our team! By now many of you have met her and she has been assisting us since early July. Sadly with COVID, this is how she will be best recognized, as all of us wear the PPE for everyone’s safety. She comes from a culinary background, but has gone back to school after many years in the industry and switched to Political Science this Fall with tons of reading & study! She is also kept busy with a very cute, young energetic daughter! She will be sharing duties with Larissa, and Judy is still taking some time before considering a return during COVID, which we all understand and appreciate.
We are now open all day on Monday through Friday from 9:30 am to 6:00 pm and Saturday from 9:00 am to 1:00 pm, by appointment only. Dr. Rick (MWF) & Dr. Eric (TuThSa) split the days during the week & Desmond, RMT is available MWF. These hours allow us to accommodate for the extra time to clean high touch surfaces and each Chiropractic table and also to minimize the number of people in the clinic at any one time, as mandated by our Association and Government Health Officials.
Please remember that we will be asking the COVID Screening questions and require a mask to be worn throughout the visit and into the building (by-law) for your own safety and that of others around you. We appreciate your cooperation and understanding during these unique times.
Please call 416-756-3833 to make an appointment or ask any questions.
ZOOM INTO HEALTH CARE!
Our monthly Health Care Workshops have been on hold as we navigate through this new normal, and find a way to still provide the education and information to all of you, so that you can benefit from a proactive lifestyle. We use to hold classes on Wednesday evenings in our clinic after work, however with the number restrictions on gatherings and being in an enclosed environment, we look to new ways to teach lifestyle habits that will help potentiate your health.
We will be starting a ZOOM format on Tuesday nights at 7 pm E.T. to allow people time in the evenings to attend. If that time cannot work, we can add another day during the week or even hold them on a Saturday! I may be limiting the attendance to allow questions and dialogue among the participants. We will do an inaugural workshop and see how it works out for everyone.
The first workshop will be on Tuesday October 6th at 7-8 pm ET. Feel free to email me at ricklee@sympatico.ca or call 416-756-3833 to let me know that you would like to attend. I will also be asking all of our new clients, as it is part of their care. Again, there is no cost and you are also welcome to invite family members and friends, we just don’t want it to be publicized, so that we can keep the calls private and prevent uninvited guests.
Best in Health,
Dr. Rick, Dr. Eric & the Staff @ Bridlewood Chiropractic Centre
416-756-3833
SUMMER IS HERE! WE ARE OPEN & STAGE 2
We hope that everyone is enjoying the heat of the Summer after our very long and cool Spring! This has been a year to remember for perhaps the wrong reasons, but we are all in this together and like everyone else trying to pivot with the times.
We have been back to full time hours with our Staff since July 2nd and even extended some days in order to accommodate the new normal of physical distancing, regular cleaning and disinfecting of equipment and rooms. We have installed a new plexiglass screen guard at the reception desk, with hand sanitizer and disinfectant placed strategically throughout the clinic.
The Ministry of Health and Ontario Government announced that the Toronto Region & GTA will remain in Stage 2 of Phase 2, as other areas throughout the province enter Stage 3. Apparently the numbers and data require further assessment for the GTA.
At the centre, we continue to actively screen our clients for COVID risk and symptoms. We still minimize the number of people in the clinic at any one time with very little overlap and ask everyone to physically distance when possible. We clean the rooms after every client visit as well as regularly disinfecting other high touch surfaces. The Doctors and Staff wear masks in the clinic at all times and ALL clients are asked to either bring a mask to wear or we supply them with a disposable mask for everyone’s safety and benefit.
The month of July allowed us to put into practice everything that we prepared for during the months of May & June to ensure that we were meeting all of the guidelines that our National and Provincial Chiropractic Association mandated. We also want people to feel safe and secure in our clinic knowing that we have minimized the risk of exposure to everyone that works or visits our centre.
We thank you for your patience, support and patronage during these difficult times and want to provide you with a great experience of service and care.
Please check our website for our regular clinic hours from Monday to Saturday.
We look forward to seeing you all again soon!
Dr. Rick, Dr. Eric & the Staff at Bridlewood Chiropractic Centre
WE ARE READY TO RE-OPEN!
The Ministry of Health has amended DIRECTIVE #2 to allow us to gradually restart our practice subject to the MOH COVID-19 Operational Requirements. This will be the new normal, as well as the clinic protocols. Time to get to work! 😷😁 …..oh and a haircut too! 😂
WHAT WE HAVE DONE TO GET READY!
After some discussion of the guidelines, we have in place the protocols to help serve you. Here is what we are doing:
1. Active screening of clients BEFORE they arrive to the clinic. A few questions will be asked over the phone to ensure the safety of yourself and others.
2. We are spacing out our treatment times to allow for proper cleaning of the tables and surfaces with a disinfectant between clients and to minimize the number of people in the clinic at any one time.
3. We have hand sanitizer at the front desk and encourage you to use it before and after your visit with us.
4. We have disposable masks available for those who do not have one when they come to the office. We ask that only necessary people attend (please do not bring in friends or extra family, unless they are assisting you or they are young children who cannot be left alone).
5. Physical distancing – we have spaced the chairs in the reception area to allow for enough space between people, however as discussed we are trying to minimize the number of people in the clinic at any one time.
6. The staff will be wearing PPE (Personal Protective Equipment), such as N95 masks if examinations or treatments are within two metres. Hand washing and sanitizer will be used as well as disinfectant to clean tables and surfaces between every client.
Please feel free to ask any questions or if you have any concerns surrounding your visit to our clinic when we call. You can also e-mail me at ricklee@sympatico.ca or call or text me at 647-993-2488.
Health & Safety first and we have also included the guidelines from our governing body (CCO – College of Chiropractors of Ontario) regarding how to prepare for your appointment and what to expect.
Dr. Eric Lee & Des Fan, RMT are also available for care. Feel free to call us to book a day & time or we will begin calling you at the end of this week or early next week, June 1st to book your appointments.
We look forward to seeing everyone again!
Dr. Rick & Dr. Eric
e: ricklee@sympatico.ca
w: 416-756-3833
Bridlewood Chiropractic Centre 