Dr Notley - Chiropractor / Athletic Therapist

Are You In Shape?

Image via Wikipedia
I asked this question on twitter this week, "What is the definition of 'being in shape'?"
Here are a few of

Are You In Shape? | Winnipeg Chiropractic and Sports Injury Care Image via Wikipedia I asked this question on twitter this week, “What is the definition of ‘being in shape’?” Here are a few of the answers, well actually, they were the only answers: : Not getting out of breath walking up the stairs. 🙂 :  Awesome question. I think...

Breathing for a Stable Core: Taping the Diaphragm

Assessing breathing has become a common assessment tool for my patients. I am sure it seems

Breathing for a Stable Core: Taping the Diaphragm | Winnipeg Chiropractic and Sports Injury Care Assessing breathing has become a common assessment tool for my patients.  I am sure it seems strange when a person has headaches and I start looking at their stomach.  Adequate abdominal breathing rather than chest breathing can be the root cause of shoulder pain, neck pain, headaches, lower back ...

Understanding Essential Fatty Acids

Key points:

1. Omega 3’s are essential to your health2. Omega 3’s are found in flax, h**p, walnuts, cold

Understanding Essential Fatty Acids | Winnipeg Chiropractic and Sports Injury Care Key points: 1. Omega 3’s are essential to your health2. Omega 3’s are found in flax, h**p, walnuts, cold water fatty fish, or algae3. Animal sources of Omega 3’s are better than Plant sources4. Omega 3’s are anti-inflammatory, they reduce pain, reduce the formation of fibrosis, protects the ...

Musculoskeletal Injuries in Firefighters: Essential Prevention and Recovery Tips

Firefighting demands immense physical strength and endurance, leading to a high risk of musculoskeletal injuries. Our latest blog explores the prevalence and impact of these injuries among firefighters and offers practical advice on prevention and recovery. Learn about the most common injuries, effective management strategies, and how a combination of chiropractic care and athletic therapy can help maintain peak physical condition. Stay proactive about your musculoskeletal health and ensure you're ready for the demands of the job. Read more on our blog!

Wall facing squats

This exercise is often used to improve squat and deadlift movement quality. It is also, often prescribed to improve the

Wall facing squats | Winnipeg Chiropractic and Sports Injury Care Dr Notley, Winnipeg Chiropractor and athletic therapist shows the Wall Facing Squat. This exercise is often used to improve squat and deadlift movement quality. This exercise is, also, often prescribed to improve the mobility of the thoracic (upper back) spine. To perform the exercise...

When it comes to pulling/rowing exercises choose wisely.

Core training is essential, whether you’re focused on fitness, sports performance, or back rehabilitation. Understanding how different exercises impact your spine and muscles can help you achieve your goals safely and effectively.

I recently explored a study that compared three rowing exercises—Inverted Row, Bent-Over Row, and 1-Armed Standing Row—and their effects on spine stability and muscle activation.

💪 Key Takeaways:

The Bent-Over Row provides the highest lumbar muscle activation and spine compression, making it ideal for building back strength.

The Inverted Row offers excellent upper body engagement with minimal spinal stress—great for those recovering from back issues.

The 1-Armed Standing Row challenges rotational stability, perfect for enhancing core endurance and strength.

Choosing the right exercises based on your needs and recovery stage is crucial for effective core training. Start with low-stress options and gradually increase the challenge as your condition improves.

💡 Want to learn more about optimizing your core training? Check out my latest blog post for detailed insights!

Exercise of the Week: Cat-Cow
Cat-cow

To prepare your spine for your work day or if you are suffering with acute lower back pain one of the

Exercise of the Week: Cat-Cow - Chiropractic and Sports Injury Care To prepare your spine for your work day or if you are suffering with acute lower back pain one of the exercises that I recommend is the cat-cow exercise.

Firefighter testimonial: Chiropractic Care
I would like to share with you a testimonial by one of my clients. She sent this email to me this past

Firefighter testimonial: Chiropractic Care | Winnipeg Chiropractic and Sports Injury Care How does Doctor Notley DC CAT(C) helps a firefighter and high performance athletic patients? Here is a testimonial from one of his athletes.

Chronic lower back pain and Maintenance care
“Nonspecific LBP represents about 85% of LBP patients seen in primary care. About 10% will go on to

Chronic lower back pain and Maintenance care | Winnipeg Chiropractic and Sports Injury Care What are the long term effects of chiropractic maintenance care for those with chronic longer back pain?

Pushups: Take a step forward towards greater challenges.
The last post that I made about push ups was on how to make pushups easier if you can not

Pushups: Take a step forward towards greater challenges. | Winnipeg Chiropractic and Sports Injury Care The last post that I made about push ups was on how to make pushups easier if you can not perform a full pushup. Once you are able to perform a pushup it might become boring.  Here are some ways that you can make your pushups more challenging. Image via Wikipedia Pushups on wobble disk/board… Re...

Clubbell Mill progressions on Vimeo
The clubbell mill is a more advanced exercise but it is my go to when I want to loosen up my shoulders

Clubbell Mill progressions on Vimeo | Winnipeg Chiropractic and Sports Injury Care The clubbell mill is a more advanced exercise but it is my go to when I want to loosen up my shoulders Originally posted on May 17, 2022 @ 4:38 pm

TRX suspension trainer and back pain: challenging the spine
This is a continuation of my previous blog post, Core Training: Back Pain Rehabilitation

TRX suspension trainer and back pain: challenging the spine | Winnipeg Chiropractic and Sports Injury Care This is a continuation of my previous blog post, Core Training: Back Pain Rehabilitation and Rowing Exercise.  If you don’t feel like reading the previous post, the research paper compared the load on the spine between three rowing exercises (inverted row, one arm standing row, and bent over row)...

🚀 Ready to Elevate Your Core Workout? Check Out Our Latest Blog Post! 💪

Are you looking to take your core training to the next level? Our new blog post dives into advanced core exercises using a TRX suspension trainer and a therapy ball. One highlight is the challenging "Stir the Pot with a Therapy Ball" exercise!

🔹 Why Try This Exercise?

Boost Core Stability: Strengthen your core with dynamic, functional movements.
Enhance Shoulder Coordination: Improve your shoulder control and balance.
Increase Balance: The unstable surface of the therapy ball adds an extra challenge.

💡 What You'll Learn:

How to perform the exercise with proper form.
Tips for maximizing effectiveness and safety.
Progression ideas to further challenge yourself.
Whether you're an athlete or a fitness enthusiast, these exercises are perfect for pushing your limits and achieving new fitness goals. Don’t miss out on this opportunity to enhance your training routine!

👉 Read the full blog post here: [Insert Blog Link]

Challenge yourself and transform your core strength today!

The Front Plank Exercise: More Challenges
Like my previous post, The Front Plank: New Challenges, learning to keep the core stable while moving the

The Front Plank Exercise: More Challenges | Winnipeg Chiropractic and Sports Injury Care Like my previous post, The Front Plank: New Challenges, learning to keep the core stable while moving the limbs adds to the challenge of performing a plank. Once you can successfully complete the previous blog’s exercises get a TRX suspension trainer (or any other type of suspension trainer) and ...

💡 Did you know that pain isn't just about physical injury?

Your brain plays a huge role in how you perceive pain! Factors like stress, anxiety, and negative thoughts can amplify pain, while positive experiences, support, and accurate information can help reduce it. These are known as DIMs (Danger In Me) and SIMs (Safety In Me).

Understanding and balancing your DIMs and SIMs is key to effective pain management and recovery. Want to learn more? Check out our latest blog post to discover strategies that can help you get back to enjoying life! 🌟

Conservatively treated massive pr*****ed discs: a 7-year follow-up. – PubMed – NCBI
Having a disc injury sucks. It stops you from working,

Conservatively treated massive pr*****ed discs: a 7-year follow-up. - PubMed - NCBI | Winnipeg Chiropractic and Sports Injury Care Having a disc injury sucks.  It stops you from working, enjoying your hobbies, and exercising.  They can last a short time or a long time.  They can be mild or severe.  Some times, people can be in so much pain that they feel as though they have no other choice but to go under the… Read More ...

Testimonial: Iliotibial Band Friction Syndrome

I received this testimonial from one of my Chiropractic patients at Downtown Chiropractic who had

Testimonial: Iliotibial Band Friction Syndrome | Winnipeg Chiropractic and Sports Injury Care I received this testimonial from one of my Chiropractic patients at Downtown Chiropractic who had iliotibial band friction syndrome.  Active Release Techniques, acupuncture as well as joint manipulation and corrective exercises were used to help this patient. Hey Dr Notley! A thousand thank you’s...

Pain isn't always directly linked to physical damage. It's a multifaceted experience that involves more than just tissue injury. Our brains interpret pain based on various factors including emotional, environmental, and psychological aspects. 🧠💭

Different people react to the same injury in diverse ways. For instance, someone with a history of injuries might experience more pain than someone who hasn’t had similar issues. Psychological factors like anxiety or past trauma can amplify the pain, while positive factors can help reduce it.

The concept of DIMs (Danger In Me) and SIMs (Safety In Me) plays a crucial role here. By focusing on enhancing SIMs, we can improve recovery and quality of life. 🌟

As a chiropractor or athletic therapist, my job is to create a supportive environment that reduces anxiety and promotes healing. Together, we’ll work on balancing DIMs and SIMs to get you back to enjoying your activities and life to the fullest. 🤝✨

Check out the blog in the description

Feel free to reach out if you need guidance on managing pain or recovering from an injury!

Enjoy healthy elbows, wrist and hands, with these circle exercises
Elbow Circles

The elbow joint is actually made up of 3 joints. These joints

Enjoy healthy elbows, wrist and hands, with these circle exercises | Winnipeg Chiropractic and Sports Injury Care Elbow Circles The elbow joint is actually made up of 3 joints. These joints allow the elbow to bend and straighten as well and pronation and supination (turning the palm down and up when the elbow is bent). To perform this exercise: Begin with your elbow straight and your palm facing forward. Begin....

What is the most effective number of visits for the treatment of headaches?
Having a chronic headache is tough. It drains you of your energy. It

What is the most effective number of visits for the treatment of headaches? | Winnipeg Chiropractic and Sports Injury Care Having a chronic headache is tough. It drains you of your energy. It affects your work and puts a damper on your social life. Having a headache on a regular basis is tough to handle.  You just want to get a reprieve from them. I love treating headaches.  I find they respond very well to… Read M...

Take Charge of Your Spine Health! 🌟

Back pain affects 80% of people, but you can take control of your spinal health. Our new blog post debunks common myths and offers practical tips for owning your spine. Learn how movement, education, and self-care can help you manage and prevent back pain.

Check out the blog and listen to our Own Your Spine podcast for more insights and advice on staying healthy and active. Your spine is stronger than you think!

The Front Plank: Taking an old exercise and making it easier

The front plank is one of the main exercises I teach my chiropractic patients for

The Front Plank: Taking an old exercise and making it easier | Winnipeg Chiropractic and Sports Injury Care The front plank is one of the main exercises I teach my chiropractic patients for strengthening their core region. It activates the muscles of the anterior (front) of the body, such as the re**us abdominus, transverse abdominus, obliques, quadriceps and hip flexors.  All of which are weak in those ...

Is it bad to crack your knuckles – Update

A number of years ago i wrote a post looking into the research of whether or not there is any harm

Is it bad to crack your knuckles - Update | Winnipeg Chiropractic and Sports Injury Care A number of years ago i wrote a post looking into the research of whether or not there is any harm in cracking your knuckles.  An update on the subject is needed since knowledge can change over 6 years. Chronic Cracking of your Knuckles and Arthritis There isn’t much more research in chronic knu...

Exercise: Z-lying position
Z-lying Position

The z-lying position, lying the supine lie, is often an exercise I use for those dealing with

Exercise: Z-lying position | Winnipeg Chiropractic and Sports Injury Care Winnipeg Chiropractor and Athletic therapist, Dr Christopher Notley showing the z-lying position for those with back pain

Muscle pain and C-reactive protein

A question I asked myself recently was, "Is there a connection between muscle pains and C-reactive protein?"

Muscle pain and C-reactive protein | Winnipeg Chiropractic and Sports Injury Care A question I asked myself recently was, “Is there a connection between muscle pains and C-reactive protein?”  C-reactive protein is a protein found within the blood that is a measure of general levels of inflammation.  C-reactive protein is often a tested used to assess for infection or diseas...

Chiropractic Testimonial: Female bodybuilder

As a chiropractor I meet a number of amazing people. They come to see me for various reasons. Some

Chiropractic Testimonial: Female bodybuilder | Winnipeg Chiropractic and Sports Injury Care As a chiropractor I meet a number of amazing people. They come to see me for various reasons. Some come because they were injured from a car accident, injured at work, or they have been injured pursing their fitness goals. Lorrainne is one of these amazing people. Lorrainne, is a competitive bodybui...

🌟 Struggling with Migraines? 🌟

Migraines can be more than just a bad headache—they can impact every aspect of your life. Discover how to identify migraine symptoms, manage them effectively, and find relief with our comprehensive guide. Learn about different types of auras, self-help strategies, and how chiropractic care can play a crucial role in your recovery.

Don’t let migraines control your life. Explore our latest blog post and take the first step toward feeling better today!

Read more now: in comments

Home Gym for Small Spaces: Manitoba Running Association

I was recently asked by the Manitoba Running Association to re-write my article on Home

Home Gym for Small Spaces: Manitoba Running Association | Winnipeg Chiropractic and Sports Injury Care I was recently asked by the Manitoba Running Association to re-write my article on Home Gym for Small Spaces so that it would be more focused for runners.  Here is the reworked article which will be published in their Newsletter.  Home Gym for Small SpacesBy Dr Christopher Notley So you want to st...

Straight leg raise correction: Passive Leg Lowering Progression
Here is another one of my favourite exercises to give to my chiropractic patients for

Straight leg raise correction: Passive Leg Lowering Progression | Winnipeg Chiropractic and Sports Injury Care Here is another one of my favourite exercises to give to my chiropractic patients for improving their ability to perform a straight leg raise. Passive Leg Lowering Progression Lay on your back. Raise raise both legs up and rest one of them on a pole or door jam. Keeping the legs straight, lower the....

Understanding Chronic Pain
Pain is one of the primary reasons athletes and others come to my office. To most, pain is a result of an acute injury

Understanding Chronic Pain | Winnipeg Chiropractic and Sports Injury Care Pain is one of the primary reasons athletes and others come to my office.  To most, pain is a result of an acute injury or due to a repetitive strain. Once the tissues have healed and the repetitive strain has been reduced tissues are generally fully healed within 3 to 6 months.  But for some… ...