Dr. Terah

What an honor to be featured on Science Teachers Associations of Ontario. I had the pleasure of speaking with Michael Frankfort and Samantha Hendricks on how my education has led me to this fulfilling career in Chiropractic. I hope whoever reading this article may pursue one of the many paths leading to a career in science & technology.

Dr. Terah updated their website address.

Simply put, I keep the pain❌ away from your body frame🚪

How? 👨‍🏫 A combination of the best scientific evidence, my clinical experience and listening you as a unique individual with specific needs and preferences

Then I fit you with the proper treatment that get’s you better as fast as possible 🙌. This includes the chiropractic adjustment, acupuncture, soft tissue therapy, mobilizations, specific exercises and other therapeutic tools as my disposal🛠️

👨‍⚕️👩‍⚕️The proper treatment may be with another healthcare professional like a medical specialist, family
doctor, naturopathic doctor, physiotherapist, and or massage therapist. The great thing is that as we work together as a team, you get the best care possible🤝

If you’ve been struggling with recent or long lasting pain, it may be a good opportunity to seek
professional help to expedite the healing process and guide you along the recovery 💊

➡️ Follow and join me on an educational journey to fix and prevent many of your injuries

🌎 You and I could benefit from at least one thing on this list and it's my job is to facilitate this through the healing process as your Chiropractor 👨‍⚕️

⬆️ Increased: productivity, efficiency, sleep, rest, and more time doing the things you love, to name a few things

⬇️ Decreased: pain, time loss to work, absenteeism and so much more

Life events, working from home and injuries can ❄️ drain our energy and take away from the capability to thrive 🔥

Follow and join me on a journey to fix your aches and pains, rehabilitate, build strength and move better

https://www.instagram.com/tv/CMTWS3ahpfq/?igshid=wnin28q7a0n9

🏋️‍♀️ To get you out of low back pain and to grow your glutes! This has taken the scene by storm thanks to @bretcontreras1 ✌️ These can be with a band or not. Make sure your support is secure. Come down to your mid-upper back (shoulder blade area) and form a 90 degree bend at the knees. Support the neck and allow it to relax While keeping your stomach tight let the glutes dip lower than the horizontal 👇 👆 With the stomach tight, drive your knees out and bring your hips back up to the horizontal. You’ll really feel this in your glutes after a few reps This exercise has done unimaginable things to help me particularly with my back pain 🤝 Join me on a journey to fix and prevent many of your injuries 📨 Send this to a friend who needs to work on their glutes or has back pain

🧖‍♀️ You are important and a little TLC can elevate you to a completely new level. It’s important to get out of
pain and function optimally so you can continue taking on the world as you do

❌ There’s no other way to put it. Pain sucks and when you’re out of pain you can continue thriving!

🙋‍♀️ What does it mean to function optimally? It means to be healthy and the WHO defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”

👏🤰👩‍⚕️Happy international women’s day and to all the amazing women who have hidden and/or unhidden pain. Whether it’s emotional, mental, physical, psychological, spiritual it’s ok to get help and continue being as strong as you are🏋️‍♀️

⭐⭐⭐ THE FIX - BUILDING THE NEW YOU 💪

It’s crucial to begin the healing process as soon as possible after being injured. How do you do it?

🎯 Targeted therapy is how you break this cycle! Do these 4️⃣ things:
- rest/breaks 💆‍♀️
- stretching🤸‍♀️
- movement/strengthening 💪
- working with a qualified practitioner 👨‍⚕️

This is your recipe to build a new you 🍳

🚶‍♀️Humans recover through proper movement. Lack of movement = stiffness = injury + dysfunction + pain ❌

Movement doesn’t need to be complex and last hours on end. Foundational, specific and individualized therapy is what you need. Go and give yourself some therapy today!

📨 Send this to someone who needs to get some therapy!

👉 Follow and join me on a journey to fix your aches and pains, rehabilitate, build strength and move better!

https://www.instagram.com/p/CLuvJo0hmm4/?igshid=ljbv00vormfa

⭐ BACK PAIN STRETCHING ROUTINE - THESE EXERCISES ARE KEY for unlocking your back pain 🔑🔑🔑 Swipe to find out more! Regularly incorporate these daily exercises and watch your back pain melt away ♨️ I’ve lived with low back pain for about a decade now and these exercises keep me feeling amazing 🥳 For all these exercises, you can hold up to 30 seconds and repeat up to 10x They are so FUNDAMENTAL that they double to relieve pain going down the leg known as SCIATICA. ❌ The red band indicates the injured leg. More on sciatica to come! 1️⃣ Lower trunk rotations Lying on a firm surface with your knee together and feet flat. Allow your knees to fall to one side and feel the stretch on the opposite side of the back. Hold for up to 30 seconds and repeat on the other side Bonus❗To stretch the left lower back place the right ankle on the left knee and let the knees drop to the right side. This adds extra weight and allows you to get a bigger stretch. Vice Versa if you want to stretch the other side 2️⃣ Variations of Knee to Chest Take the leg on the side with more symptoms and do with single knee to chest, opposite knee to chest and double knee to chest to find the best relief for you 🦵 Tip: If you’re having difficulty, wrapping your hands around your knees you can use a towel to help pull it in 🧖‍♀️ 3️⃣ Standing back extension Nothing more rewarding then getting up from a long day of sitting and having a good stretch To get a bigger reach support your upper bodyweight by placing your hands at the small of your back as you extend backward. This biomechanically allows your tight back to relax 📚 This is also a standing McKenzie exercise. Nod to Dr. Robin McKenzie (1931- 2013) for what he did for low back pain rehab Follow and join me on an educational journey to fix your aches and pains, rehabilitate, build strength and move better

🧠🧠🧠 🚫 This is what happens when your body reaches the breaking point. 🧘‍♀️ Normally our body is  excellent at healing and within a week or two of self-care, we’re better. However, be aware that you don’t fall into this cycle when pain reoccurs or remains 🔄

😠 You may be frustrated and have difficulty recovering as fast as you’d like. Or, you want
to nip💈 the pain in the butt so you can return to the things that make your life enjoyable. This diagram may help you put a name to the pain 🤬

💥 See that injury and pain leads to muscle spasms and inflammation. We’ve all
experienced this natural body response i.e. 🦶when we sprain an ankle or when we sit for
too long💺

⤵️ There is a decrease in blood flow to the injured area and muscles which is why most of
the time using a ♨️ heat pack to the injury (increasing blood flow) makes you feel like
you’re in the clouds 💤

👣 The body is amazing at adapting to our injuries temporarily with movement patterns that help us navigate 💸in light of the injury until it heals. It can be as simple as sitting and
leaning to one side to avoid back pain or less weight placed on a sprained ankle 🦶

🙅‍♀️ Unfortunately, if those movement or lack of movement patterns remain we can slip into
a cycle 🔄

📤 Send this to someone who needs to break the cycle to live pain free and function optimally!

https://www.instagram.com/p/CLcpCSRBW6D/?igshid=1c0xz05bgnzii

⭐ REHAB, FIX, PREVENT LOW BACK PAIN BY STRENGTHENING THE CORE - simple, challenging, foundational, Dr. Stuart McGill’s BIG 3️⃣ 1️⃣ Bird/Dog 🐦🐶 On your hands knees engage the “core” (more on that later!). For now if you don’t know, get someone to push you sideways. The muscles engaged make up the “core” that keep you balanced and from falling over ✋🦵Hands and knees underneath shoulders and hips Extend arm and leg without bowing the low back (engaging the core prevents bowing) 🚥 Do these slow and controlled and hold for up to 15 seconds 🔴🔷🔺Progress by drawing small shapes (squares, circles, triangles) when fully extended 🦵You can also begin with just extending 1 arm or 1 leg first before adding them at the same time ✋ 2️⃣ Side Bridge 🌁 📏Knees, hips and shoulders in-line. Elbow underneath shoulder. Knees stacked 🏗️ Engage the core and lift the bum up 🌬️ You can work towards taking 3 controlled breaths in the up position BONUS❗ If you have weak glutes and buttock pain try adding clamshells or hip internal rotation to the side bridge 🚥 Do these slow and controlled 3️⃣ Curl-up 🥌⬆️ ✋ On your back slide one hand to the arch of your low back and press it to the floor by flattening your low back. You should be able to breathe normally while maintaining a flattened back 👊 Using your fist is an easy cue to keep the distance between your chin and chest. This will prevent strain on your neck and engage the right muscles. 🏗️ Lift the upper back off the floor and return to starting position 🚥 Do these slow and controlled These are superior to the traditional sit-up and DO NOT pull on the head 🚫 🤓 📚Join me on an educational journey to fix and prevent many of your injuries 📩Send this to a friend who needs to work on their core

This is what you need to do‼️ Rest, breaks, stretching and movement.💊 This all falls under therapy because these actions fix a health problem. The great thing is you can do this by
yourself at home.🛀

💻Taking breaks from sitting for too long
🏋️‍♀️Dynamic stretching before a heavy lift or sport competition
🥨Untwisting from sleeping poorly
🛠️Resting from straining repetitive work like hammering or trimming hedges

🏕️,🌻🌲Ultimately, engaging in our primitive nature, beings in motion, means to move, bend,
and reach

💊 Notice here that tissue tolerance recovers after proper therapy is given. However, other
times you need treatment from a healthcare provider to get the ball rolling when there
is too much pain or when movement is limited

⌨️ Type YES below if this was the reminder you needed to do some active self-care today

📫 Send this to remind someone self-care is needed

📖 Here is the reason why you’re hurting after trauma. In a short time, a huge amount of applied force exceeds the tolerance of the tissues (muscles, bones, ligaments, cartilage).

Some causes can be from accidents like slipping on ice ❄️, falling from heights, hitting an
object or an object hitting us.

Other causes can be from competitive or leisure activities
like sport injuries i.e. a rolled ankle from basketball 🏀, knee tears from soccer ⚽, back pain from a football tackle. (Nod to Super Bowl 55) 🏈 even not warming up before Taekwondo! 🥋 ()

Almost all of us have experienced this at some point in our lives.

💪The body is great at managing minor injuries and I am a big advocate for home remedies
but the body needs a little outside help from time to time. I’ve been asked many times,
when do I need do come see you Dr. Terah? More on that to come!

🎯 Follow and join me on an educational journey to fix your aches and pains, rehabilitate,
build strength, move better and function optimally

🎯 Tag someone who to has pain and needs to get it fixed

🎯 DM me to address a common injury that you’d like to see in the line-up!

WFH Ergonomic set up tips and tricks! https://www.instagram.com/p/CK4mgxWBlpi/?igshid=l3p1jnpbbh2e

WFH BACK PAIN - SWIPE to see how you can fix it💪🏻⭐ Working from home is convenient however most of us dont have the proper ergonomic set-up. Some of us might even be working at a kitchen or dining table!! 😳 Your body posture and lack of ergonomics is causing your pain. HOME HACK ⭐ Fold a pillow and use it support your lumbar. It errects the spine taking the load off your muscles ⭐ Tuck your chair all the way in and have your elbows resting on the table as in line with your shoulder as possible ⭐ The screen should be an optimal distance away ⭐Tuck your chin in ⭐ And so much more Tag someone below who needs to fix their WFH set-up once and forall. #workfromhome #ergonomics #lowbackpain #healthiswealth #healthylifestyle #goals #goalsetting #goalsetting #health #chiropractic #chiropractor #diagnosis #rehab #movement #medicine #doctor #softtissuetherapy #acupuncture #massagetherapy #physiotherapy #mobility #exercise #richmondhill #thornhill #yorkregion #markham  #evidencebasedmedicine #science #tissue #tolerance

Here is one reason why you’re hurting at the end of the day even if you haven’t fallen down or hit anything.

Tissue tolerance had decreased over time because of a sustained applied load. This can range from repeatedly using a hammer or sitting at the computer for a long time.
 
Did you know that injury occurs when, overtime, loads placed on our bodies exceed tissue tolerance?
 
What you’re seeing here is a very common way people are injured. When we sustain postures in a less than ideal way, like sitting at the desk hunched over, tissue tolerance decreases over time if we don’t move. Eventually we reach a breaking point and we are injured.
 
Follow and join me on a journey to fix your aches and pains, rehabilitate, build strength, prevent injury and move better. 


   

Alright guys a couple things coming down the pipe. Every day is an opportunity to be a better and healthier version of yourself for you and your loved ones.

I'd like to hear from you guys. Do you like to see health related educational posts, rehab videos, sport performance, clinical experiences, personal growth, health concerns, mix of everything? Comment, drop a message, like, follow, and share.

Dr. Terah updated their address.

Last patient of 2020 is in the books! What a crazy year and it hasn't been ideal for many of us. Hopefully what we take from this pandemic is the realization of what matters most.

Thank you to all my patients who continue to trust me and trust their loved ones under my care.

What does 2021 look like to you?What kind of goals do you have? Happy New Years everyone and see you in the new year!

#2020 #2021

Merry Christmas! Hope everyone is having a safe and happy holiday. Our clinic is not affected by the lockdown restrictions effective Dec 26, 2020. We are still here to treat your aches and pains!

This year has been more than challenging to say the least. I myself have experienced the COVID fatigue and I can only be thankful for the kind, socially distanced, gestures from our patients. Who is someone you can reach out to today to share kind and encouraging words? We're in this together.

We are homosapiens designed to move so don't let the inactivity of working from home get the better of YOU. Come work with one of us to move pain free and experience what life has to offer you when you're in control of your body.

̇d_19 #2020 🎄

Virtual Christmas party to lighten the mood. It was great seeing the dream team again. Happy holidays and stay safe everyone! #2020

A little guy to make me smile =) May The Force be with you all during these trying times! Covid fatigue isn't fun. Is there anyone in your life that you could reach out to and show kindness?

Thanks .happiness. Your act of kindness reaches far.

Useful little infographic!

Dr. Terah updated their business hours.

• • • • • •
Markham Village Music Festival


During this unprecedented time that we find ourselves in, it is important that we say thank you and acknowledge our front line workers in healthcare. What these individuals do is truly amazing and we have nothing but the utmost respect and gratitude for what they are doing.
The staff wanted to send a supportive and positive message and remind all of us that self-care is very important, the mind, the body and the soul. Their goal is to maintain and improve the lifestyle of their patients and to minimize and prevent any further injury or dysfunction. They want to get you functioning optimally.

Total Rehabilitation & Chiropractic Centre
http://totalrehabcc.com
The festival is taking place...
Fri June 19 - 5:00 pm to 10:00 pm
Sat June 20 - 11:00 am to 11:00 pm
Please visit our website at www.markhamfestival.com for up to date information about the festival and to link into our livestream platform. We will be streaming from our website, our YouTube channel and through Facebook Live
We look forward to seeing you online!

New rules / protocols by and the but it feels so good to be back! It was a full day =) People enjoy it that much more that they can get rid of their body aches from being cooped up and working from home. These are exciting times and we'll all get through this together.

• • • • • •
Posted • We’ve been hard at work making sure we meet and exceed the Ontario guidelines of slowly reopening both clinics. Some exciting news and new features you may see:
-protective wear for patients and practitioners
-plexiglass barrier at our administration desk
-new chairs that are able to be easily disinfected
-designated locations in the clinics that maintain 2 meters of social distancing so patients will not cross paths with each other
-new cleaning schedule to regularly disinfect high traffic areas
-staggered appointments to reduce number of people in one vicinity -revised opening hours

We are happy to announce TRCC will be re-opening on Monday June 8th. Appointments can be made online at thornhillrcc.janeapp.com or by calling the clinic at (905)695-1212. See you soon!

I found my elderly patient's medication that I stored away a year and half ago. Not prescription medication, she takes none. Those are seeds of my favourite vegetables given as a parting gift for being her healthcare provider in East China Town.

She is remarkable. A blue collar worker since she immigrated here in the 1950s. She lives alone, visits her husband daily, cooks for him and exercises daily when she is unable to garden. When she does, she gives away much of her produce. She called me Terry, be it language, age or a combination of the two, I found it endearing

That, is medicine. Fresh food from her garden (nutrition), exercising or gardening (daily physical activity), love in a long-term, committed, warm relationship (Vaillant, 2011) (Harvard) and being generous (Park, 2017)

Warm thoughts to our front-line workers, I’ll do my part and stay inside while you do yours, come over for some food when this is all over
So in the chaos of our times spread love, stay active, connect with those you’ve lost touch with, deepen relationships and eat healthy

The man with authority, Scott Haldeman, DC, MD, PhD, FRCP(C), FAAN, FCCS(C)

Doctor of Chiropractic Scott Haldeman honored with the Sheikh Zayed International Award for Traditional, Complementary and Alternative Medicine - Chiropractic Economics On Feb. 26, The Foundation for Chiropractic Progress (F4CP), a not-for-profit organization dedicated to educating the public about the value of chiropractic care, announced F4CP supporter and chiropractic pioneer, Scott Haldeman, DC, MD, PhD, FRCP(C), FAAN, FCCS(C), has been presented with the Sheik

Thank you. This is so good. More about my profession and what I do to come!

SPINE SURGEON reacts to Chiropractic Y-Strap Manipulations In this video, Dr. Webb reacts and gives his thoughts on Y-Strap manipulations. Check out these other reaction videos by Dr. Webb https://www.youtube.com/pla...

#1 health tip to finish off our 10 year anniversary series. From our clinic owner in Thornhill. There are many clinics I could be at but there is a very specific reason why I chose to stick with TRCC in Richmond Hill. Message me to find out why! Have a happy and healthy Saturday everyone. Happy new year!

Health tip #2. Ladies and gentlemen let's start #2020 off by rounding off our series talking about pelvic health. This is a very important topic and our physio Jackie is amazing at what she does to get you back to health. Find her at our Thornhill location!

Health tip #3! The benefits of acupuncture and how it can help with your recovery and health. You can read more in my earlier post below!

Health tip #4. Breast health is very important! Here are some simple tips for you that make a world of difference.

Wellness tip #5. Joint mobility and stretching. Remember regular motion is lotion!

Wellness tip #6. At the core of it all movement is medicine!

Wellness tip #7 brought to you by yours truly! The correct diagnosis is crucial to right treatment for you. More to come!

Wellness tip #8! At some point in our lives we all wear backpacks. Whether you're hiking up a mountain or going to school don't let that be the source of your back pain!