Group Benefits for 2007?
If so, take the opportunity to maximize
your benefit coverage. All of our therapists are registered
with their respective colleges, allowing you to claim
your therapy for reimbursement under your group insurance.
today to book your appointment - 905.465.4595
Gift Certificates Over the Phone or Online
Now purchasing the gift of health couldn't
be any easier! Gift certificates may be purchased over
the phone or online for any dollar amount, and can be
sent to you by regular mail or email within 2 business
more information call - 905.465.4595
Light, Shovel Right!
Dr. Carole Smith,
you consider that a shovelful of snow weighs 5 to 7
pounds, you realize how much weight you have to lift
to clear your sidewalk or driveway — on average,
several hundred pounds! These tips will help keep your
back in top shape:
let the snow pile up:
If the weather report calls for several days of
snow, frequent shovelling will allow you to move
smaller amounts of snow at once.
• Pick the right shovel:
Use a lightweight pusher-type shovel. If you are
using a metal shovel, spray it with Teflon first,
so snow won’t stick to it.
• Push, don’t throw:
Always push the snow to the side rather than throwing
it. That way you avoid lifting heavy shovelfuls
of snow, and sudden twisting or turning movements.
• Bend your knees:
If you find you have to lift a shovelful of snow,
use your knees and your leg and arm muscles to
do the pushing and lifting, while keeping your
• Warm up:
Before tackling any strenuous activity take the
time to warm up with some overall conditioning
(a 10 to 15
minute walk, even on the spot, should do
it), followed by some simple stretching.
• Take a break:
If you feel tired or short of breath, stop and
take a rest. Shake out your arms and legs. Stop
shovelling immediately if you feel chest pain
or back pain. If you have back pain that is severe
or that persists for more than a day after shovelling,
see a chiropractor. If you have chest pain that
is severe, see a medical doctor immediately.
This winter, have fun and stay
• Dress for the weather.
Layered clothing works better to keep your muscles
warm and your skin dry so you don’t get
chilled. You may want to invest in clothing designed
specifically for winter outdoor activity or layer
garments made of natural fibres.
• Know when to rest.
Rest when you feel tired. Stop your activity immediately
if you experience sudden or prolonged pain in
any joint or muscle. Cool down by stretching,
and change into dry, warm clothes.
• Stay hydrated.
Don’t be fooled by the temperature! Your
active body needs plenty of fluids even though
it’s cold outside. Be sure to drink lots
of water or juice before, during and after winter
Please call us
for more information
your appointment with Dr. Carole
For pricing information
Strengthening to Prevent Back Pain
Certified Personal Trainer
show that almost 80% of North Americans have suffered
back pain at one time or another. Sometimes the cause
is a car accident or sport’s injury, but often
back pain is caused by weakness. The good news is that
this is often preventable with regular strengthening
The simplest exercise to strengthen
both the abs and the low back is the “plank”.
It begins in push-up position with an activation of
the abs. This is meant to create an awareness by bracing
the abs. An effective variation is the “side plank”,
which is done facing side as opposed to down supporting
the body’s weight on one shoulder. It’s
important to maintain braced abs and to keep the base
(bottom) shoulder strong without sagging. If you haven’t
tried these exercises before you will probably have
to begin in modified position with the knees on the
ground until you increase in strength. Start by holding
with perfect form for 15 seconds, gradually increasing
to 30 and ultimately 60 seconds. The best thing about
this exercise is that it strengthens both the abs and
the lower back at the same time!
By Sarah Mulaner, Certified
Personal Trainer and Owner of Oakville’s Imagine
Fitness. For more information about in-home personal
training and bootcamp classes, please refer to www.oakvillefitness.com