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January 19, 2021 Posted in: ASK AN EXPERT
Let’s build a strong core! It makes everything easier.
1. Modified Curl-up (bottom right): Lie on your back with one knee bent and the other straight. Place your hands under the arch of the low back and maintain the arch during the modified curl-up. Start by bracing your abdomen by bearing down through your belly and focusing your gaze at one point in the ceiling. Lift your shoulder blades off the ground about 30° while keeping your neck and spine in line. Make sure your chin remains tucked, rather than pointing at the ceiling during the movement. Complete 3 sets of 10 to 12 curl-ups. Switch legs and repeat.
2. Side Bridge (top): Lie on your side and prop yourself up on your elbow, which should be placed directly under your shoulder. Keep your legs straight, and put your top foot on the ground in front of your bottom foot. Place your top hand on your bottom shoulder. Maintain the natural curve of your spine, brace your abdomen, squeeze your gluteal muscles, and lift your hips off the ground. Hold for 8 to 10 seconds and repeat 3 times on each side. If that’s too easy, increase the number of repetitions rather than the length of time.
3. Bird Dog (bottom left): Begin on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Brace your abdomen and squeeze your gluteal muscles. Lift your right arm straight in front of you until it is level with your shoulder and squeeze your muscles between your shoulder blades. At the same time, straighten your left leg straight back until it is level with your hips, keeping your hips square to the floor. Return to the starting position in a slow and controlled manner and switch sides. That is one repetition. Do 3 sets of 8 to 10 repetitions.
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You don’t have to live with pain.
Dr. Viola Cheung is a diversified practitioner that provides an evidence-informed practice, centered around patient goals – whether it's a return to function, a reduction of pain, or to improve mobility and overall health. Through a “hands-on” treatment approach, Dr. Viola also offers acupuncture and rehabilitation exercise programs.
As a sports enthusiast, Dr. Viola has enjoyed opportunities as a medical therapist for the Pan Am Games and a field therapist for the Toronto Rush. She holds a Doctor of Chiropractic with clinic honours from the Canadian Memorial Chiropractic College in Toronto.
You don’t have to live with pain.
Dr. Ashley completed her Bachelor of Science in Human Kinesiology University of Guelph-Humber before completing her Chiropractic degree. After a family member was in a severe car accident, suffering from intense neck and back pain, she was inspired to pursue her Doctorate of Chiropractic (DC) at the Canadian Memorial Chiropractic College (CMCC) in Toronto.
She completed additional certifications in Functional Integrated Acupuncture (CMCC). Ashley is currently furthering her knowledge in concussion management and low back pain during pregnancy to better serve her patients in the Peterborough area. She is a member of both the Ontario Chiropractic Association (OCA) and Canadian Chiropractic Association (CCA).
Ashley utilizes the best research evidence, her clinical expertise, and individual patient values and preferences to practice evidence based care.
Ashley is proficient in the use of diversified and drop-piece manipulative techniques, myofascial release and instrument-assisted soft tissue therapy, and rehabilitative and strengthening techniques. In addition, she has successfully incorporated methods such as acupressure for headaches, mindfulness meditation for stress, mirror-box therapy and nerve-flossing techniques for neurodynamic-related pain.
Ashley is a former ski instructor, and swim instructor, using her sports experience to aid rehab. She is committed to helping her patients lead a healthy lifestyle.
When Ashley isn’t practicing you can usually find her enjoying the great outdoors or spending quality time with her family and friends.
Certifications: acupuncture
You don’t have to live with pain.
I have been working as a children’s physiotherapist for over 20 years, first in Ireland and the UK and then in Canada.
I relocated to beautiful Kawartha Lakes, with my family a few years ago after spending a number of years in Toronto.
Over the years I have developed my philosophy of PEP –
Play * Explore * Participate as key principles guiding all that I do.
You don’t have to live with pain.
Palak, a dedicated physiotherapist who graduated from McGill University. She brings extensive experience in sports injuries and various musculoskeletal conditions from diverse clinical and international hospital settings. With a strong foundation in physiotherapy, Palak offers personalized care, tailoring treatments to meet individual needs.
Experience evidence-based therapy and achieve optimal wellness under her expert guidance.
You don’t have to live with pain.
Avani Patel is a highly skilled Registered Physiotherapist with a focus on specialized care in Motor Vehicle Accident (MVA) rehabilitation, orthopedic and sports injuries, neurological conditions, and post-operative rehabilitation. Graduating with a Bachelor’s degree in Physiotherapy in 2017, Avani brings over seven years of comprehensive experience to her practice.
With a deep understanding of manual therapy techniques, therapeutic exercise prescription, and patient education, Avani is committed to guiding individuals towards reclaiming their mobility and embracing pain-free living. Her dedication lies in empowering clients to achieve their optimal physical potential, thereby restoring independence in their daily activities.
You don’t have to live with pain.
Demoli Shah is a registered physiotherapist with a focus in treating
musculoskeletal and orthopaedic injuries.
Her expertise also includes targeted and customized care for but not limited to sports injuries, lower back pain problems, radiculopathy or rotator cuff injuries.
Demoli brings over a decade of experience in large healthcare providers,
private and government hospitals, and sports clinics that serve multiple
disciplines. She discerns the root cause and its nuances to devise an
effective treatment plan.
Her approach integrates detailed assessment, manual therapy, Mulligan techniques, Mckenzie techniques, Neurokinetic techniques, soft tissue release and rehabilitative exercises.
Having served a wide spectrum of patients, she has gained an
understanding of their varying needs and staminas, which she utilizes to reduce the emotional toll of their injuries, always encouraging and motivating them to do their best. It is her belief that genuine empathy is crucial for achieving the best doctor-patient relationships and results.
In her effort to continually hone her craft, Demoli has completed several certifications, such as McKenzie Lumbar and Cervicothoracic, NKT Level 1 and Level 2, Lumbosacral Mobilization/Manipulation, and Temporomandibular Joint Disorders and level 2 manual therapy courses from orthopedic division.
She loves nature and is always up for biking, hiking and camping adventures! Believes that exercise and attention to fitness can go a long way.
You don’t have to live with pain.
I’m Manmeet Sekhon, a dedicated physiotherapist with expertise in musculoskeletal, neurological, and cardiovascular rehabilitation. I have a passion for helping patients recover and improve their quality of life. I provide personalized treatment plans, utilizing the latest techniques and technologies to ensure the best possible outcomes. Whether it’s managing pain, restoring mobility, or enhancing performance, I’m here to guide and support you every step of the way. Let’s work together to achieve your health goals!
You don’t have to live with pain.
Ryan Plumpton graduated from the Massage Therapy program at Algonquin College with an Advanced Diploma. His curiosity lends itself to the problem-solving nature of both orthopedic testing and manual therapy. He always seeks the best possible treatment, whether you aim for better performance or a little relaxation.
He thinks of himself as a Swiss Army Knife of RMT’s. He cultivates experience in as many forms of treatment as he possibly can. Knowing that sometimes a knot is caused by a fascial binding, or that numbness is secondary to swelling further up a nervous pathway; it never made sense to have a limited focus. Instead, Ryan ensures he has done the best to make sure he could treat anything put in front of him. Ryan has had success in treating across a range of conditions; from improving range of motion and reducing swelling following a knee replacement, to provide some badly needed pain relief to those that suffer from fibromyalgia or chronic headache.
Ryan continually updates his massage and believes strongly in health care partnership; for you to best take care of yourself, he incorporates large amounts of home-care and remedial exercise into treatments. These athletic endeavors have given Ryan a wide range of activities to draw from when providing the coaching that will help you help yourself.
Ryan has found a like-minded practitioner in working with Dr.J who shares a passion for optimizing health and offers skill sets and techniques that he doesn’t have access to.
As a Registered Massage Therapist, Alyssa has grasped and has been exposed to a variety of experience in her field of work.
Her treatments address your pain as effectively as possible. She values key components like stretches and exercises to improve your journey to wellness.
To achieve the client’s goals, she incorporates proper alignment and use of breath in order to deepen the mind and body connection, all while applying a broad range of pressure to soft tissues.
The home care provided will complement the massage treatment and client goals. This creates a well rounded treatment plan and sustainable results. Alyssa will communicate pain management techniques specialized for each individual patient.
She is looking forward to sharing her passion for health with you and working toward your wellness.
Hi! My name is Brianna Moynes. I was born and raised in Lindsay Ontario. Prior to working at Adelaide Clinic, I was a PSW for 9 years. After my daughter was born, I decided to go back to school and complete the Office Administration program at Fleming College.
When I’m not working at the clinic, I like to spend time with my family at my in-law’s dairy farm just outside of Lindsay. We milk 50 cows and we also are raising 40 sheep.
I really enjoy working as an Administrative Officer at Adelaide Clinic because I enjoy the busy atmosphere of the clinic. Answering phones, scheduling appointments, assisting patients, and managing new tasks as they come up makes me look forward to the versatility and excitement of working at Adelaide Clinic.
Brooklyn is a part time Administrative Officer and started at the Clinic as a Co-op student. Brooklyn is an Honour roll student in her final year of High school, which also awarded her the title of Ontario Scholar.
Brooklyn has planned a post-secondary education for Practical Nursing as she loves to help others, and is eager to work in a heath care setting.
When not at work, Brooklyn loves being around family and friends, travelling and exploring the world.
Born and raised in Lindsay, Ontario Sarah was an outgoing kid from the start. A natural in customer service and a true people person. Passionate and driven, she is an entrepreneur and a small business owner herself.
With over 10 years of exotic animal experience, she founded Browning Reptiles in 2019. Browning Reptiles is an Exotic Animal Educational Entertainment business. Sarah is a Master Herpetologist, and owns over 50 individual exotic animals. Her dream is to bring a better understanding and appreciation through education to people about animals that are highly misunderstood and often feared, such as reptiles, amphibians and invertebrates. She provides the opportunity to interact and learn through in-person, hands-on or virtual experiences.
Sarah is very family orientated. She is the wife of City of Kawartha Lakes Police Detective Constable Ken Downing and the mother of 2 VERY energetic and outgoing little girls Lily and Violet.
Hello! I’m Bobbie, a new addition to Adelaide Clinics admin team!
I am a current high school student who is highly interested in the practices of physiotherapy and chiropractic therapy which is what led me to taking a high school cooperative education program for a semester at Adelaide Clinic before I started working here as a student and I loved it so much!
Some things about me are, I have really enjoyed my high school experience so far. My favorite classes are by far physical education, physics and English. I love being outside, hanging out with friends and listening to country music.
I am so excited to be a part of the Adelaide Clinic team and can’t wait to see what new experiences working here will provide me!