Dr. Jacquelyn Perron

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Calgary, AB
Dr. Jacquelyn Perron

Whether you have a sports injury, or pain from other activities, or inactivity, Dr Perron will implement a treatment plan that best suits your body's needs.
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01/06/2022

The Ripple Effect 🌊

Have you ever just watched water and how it ripples? How one ripple runs into another, changes direction, or just goes away?

Let’s apply this to the body. What happens after an injury occurs? What compensates? What does the body do to protect itself? What does the mind do to help heal your body?

What is the RIPPLE EFFECT?

I can help you figure that out!

Book - Dr Perron - for a Chiropractic (Functional and Orthopedic assessment) to determine the ripple effect on your body. Let the healing start sooner than later!

01/01/2022

THE END

The end of the year
The end of the movie
The end of a book
The end of the road
The end of a trip
The end of a semester

💜THE END OF A TREATMENT PLAN
THE END OF A PAIN/INJURY 💜

There are lots of endings in our life. The END can be a time of reflection. A reflection on how you feel, on how far you’ve come, on how much you have accomplished…

But let’s relate it to your physical health. It could be a time when you reflect on how far you’ve come with an injury, with pains from a motor vehicle accident, a skiing concussion….

What ever it may be, I hope you’ve progressed, become stronger physically and emotionally. You have one body that may seem to be weak at times, but it is STRONG (stronger than you think) and can get you through everything! Don’t give up.

Let 2022 start off better than before!

Happy New Year 💜

#2022

11/22/2021

Mindset. We can get stuck in thinking one way… and it can be hard to be open to other ways of thinking.

Let’s talk about “It hurts to move so I don’t move”.

There can be so many reasons to pain and that can be frustrating and deflating when we put effort into trying to feel better but then end up feeling the same or worse.

We have to find ways to move that doesn’t cause discomfort, that creates a positive feedback loop to feeling good, strong, confident in the way we move. And we have to be kind to ourselves as gains can take time (and often more time than we allow ourselves)

Set goals
Write out what you do well
Set yourself up for success
Be around others who support you
Affirmations daily

And, if you need help, do not be afraid to reach out and ask.

Having an explanation and a plan to make yourself the best self you can be, is guided through yourself with the help of others 😊

11/15/2021

Today. Tomorrow. Yesterday.

Weeks.

Years.

TIME! We never have enough of it. Sometimes we want moments to go quickly and others, we want to slow it down. But the general consensus, I feel, is that we want MORE time.

More time with our family and loved ones
More time with friends
More time to start something new
More time to work on self-care
More time to sleep
More time to finish a project

More time to_________ (you fill in the blank)

So if today is supposed to build or prepare you for tomorrow, be kind to yourself and find the things that went well, even if they were little, that will somehow help in your tomorrow 😍

And do not forget to put yourself first from time to time. If there is a pain or injury that has been bothering you, I would love to assist in helping your tomorrow by having a plan to feel better!

09/17/2021

Small but Mighty ! 💪

As a smaller female practicing Chiropractic, I often get asked “how do you do it?”

I went to Chiropractic College in Toronto for 4 years and graduated with a doctorate of Chiropractic. I fully certified myself in Active Release before I graduated and I have continued educating myself through courses ( )

I do what I teach my patients so that I have a strong and functional body.

So, I may be small, but do not let that fool you!

09/02/2021

BACK TO SCHOOL!

Who’s looking forward to their kids returning to school?

Are you sending them off with a heavy back pack? Did you know that it is recommended a back pack weigh 10-20% of their weight? Use both straps over the shoulders and a waist strap if it is on the heavier side.

Hopefully your children also get up and move every hour. If it is walking from one classroom to the next, getting outside, or simply a few stretches beside their desk.

Sitting most of their day can create some aches and pains… just like you and I.

A few stretches I like to recommend:

1. Side bend
2. Standing straddle toe touch
3. Knee to chest
4. Chin to the ceiling

Stay active through out the day is important for all ages! 😊

Please do not try an exercise that you feel you are not ready for, that may cause pain, or injury. If you are seeing a health care professional, ask them if the exercise is appropriate for you. The Content is not intended to be a substitute for professional medical advice.

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08/13/2021

Happy 5th Anniversary Love! 💕

I loved our day and would do it again …every year 😍

06/29/2021

Hanging around… 🐒

I’m a big fan of hanging for my body! Maybe next time you are at the park with the kids, or walk by a park, challenge yourself to a hang. Notice how your body feels before and after. Any changes?

Hanging benefits may include:

1. Shoulder stretch
2. Shoulder mobility
3. Grip strength
4. Traction of the spine
5. Traction of the hip joints
6. A break for your feet
7. Stretching of the abdominal muscles

Breathe slow and deep while hanging.

Let that inner monkey out! 🐒

Please do not try an exercise that you feel you are not ready for, that may cause pain, or injury. If you are seeing a health care professional, ask them if the exercise is appropriate for you. The Content is not intended to be a substitute for professional medical advice.

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06/17/2021

GOLF ⛳️

Before the pandemic: “Golf is a dying sport”

During the pandemic: “Golf is back!”

Golf seems to be one of the safest sports to play during the pandemic and it seems like everyone is enjoying it!

And I really hope most are, as it is great to be outdoors, it’s a great way to meet a couple friends, and it’s a great way to get thousands of steps in!

Although, because it’s a repetitive sport, and involves a significant amount of rotation in our bodies, injuries can occur.

A few common ones:

1. Lower back pain - this could be for a number of reasons. Not enough hip mobility, lack of spinal stability, a fault in the swing biomechanics, lack of shoulder mobility… to name a few
2. Elbow pain - golfers elbow is a tendinitis that occurs when the force of the tendon (likely at impact of the ball) becomes too much. The repetition causes minor structural changes which brings inflammation to the area and creates pain
3. Neck pain/ Headaches - you may not think you move your head with you golf swing, and for the most part you are correct. But, the shoulders and the rest of the spine, move rotational around the neck, so if it is lacking mobility, you will compensate by changing your swing mechanics. This could cause more strain in the structures in the neck causing pain or tension type headaches.

Have you had your swing assessed? And combined that with a functional movement assessment from a therapist?

If you are interested, message we can we can set this up!

06/12/2021

HOUSE CHORES

Not the most “fun” topic or discussion, but something we do very regularly.

Can vacuuming or doing the dishes cause pain in your body?

Leaning forward for a period of time can cause strain in your lower back - at least that is the area I feel most patients complain of.

When leaning forward the vertebrae can have a hard time staying stacked. If the erector spinae muscles and deep stabilizers of the spine can not activate appropriately or fatigue quickly, structure of the spine with have added strain causing dysfunction and pain.

If house chores cause you pain, let’s do something about it!

A couple of exercises to help stabilize the spine:

1. Bird Dog
2. Dead Bug
3. Side planks
4. Supermans
5. Rolling hold

You can find all these exercises in my 30 day challenge. Scroll through my posts to find them!

Please do not try an exercise that you feel you are not ready for, that may cause pain, or injury. If you are seeing a health care professional, ask them if the exercise is appropriate for you. The Content is not intended to be a substitute for professional medical advice.

05/29/2021

DAY 29 - INCH WORM 🪱

For all you who ask, how can I get a six pack? Well, this is an exercise that targets the re**us abdominus - our six pack muscle. It is also great full body benefits.

1. From standing, place your hands down on the ground in front of your toes. Bend your knees if needed
2. Walk you hands out as far as you can with holding a tight core.
3. Once you have reached your max, walk your toes back up to your hands.
4. And repeat

Try 30 walks each hand and foot!

Please do not try an exercise that you feel you are not ready for, that may cause pain, or injury. If you are seeing a health care professional, ask them if the exercise is appropriate for you. The Content is not intended to be a substitute for professional medical advice.

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05/28/2021

DAY 28 - JUMPING LUNGES ⭐️

Ok, let’s challenge your coordination! And get the heart rate up.

1. Lunge on one side and then use your arms to help you jump up and switch sides (exaggerated running arms)
2. Make sure your knee is over your ankle and not in front of your toes
3. Make your 90 degree angles with you ankles, knees and hips
4. If you are not able to jump, push back to standing with feet side by side and switch legs

30 reps each way!

Please do not try an exercise that you feel you are not ready for, that may cause pain, or injury. If you are seeing a health care professional, ask them if the exercise is appropriate for you. The Content is not intended to be a substitute for professional medical advice.

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05/27/2021

DAY 27 - SUPERMAN 🦸‍♂️ (modified)

I use this exercise for retraining full spine extension with a focus on the lower back and neck.

1. Lie on your stomach with arms straight in front and forehead on the ground
2. Push into the floor with your right arm and left leg
3. Raise (and inch or 2) the left arm and right leg off the ground reaching forward and backwards while bringing your forehead off the ground - keeping your neck in line with the rest of the spine (chin in)
4. Hold for 1-2 secs and switch sides
5. No turning or twisting
6. Do not raise too high to avoid compression of the facet/spinal joints

30 reps each way!

Please do not try an exercise that you feel you are not ready for, that may cause pain, or injury. If you are seeing a health care professional, ask them if the exercise is appropriate for you. The Content is not intended to be a substitute for professional medical advice.

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05/26/2021

DAY 26 - BREATH WORK 🌬

Ahhhhh, the breath! It is something we take for granted. And, majority of us could improve on our quality of breathing. A slower nasal breath is optimal when at rest.

Let’s practice 😊

1. Sit or lie down - find a comfortable position
2. Take one deep breath in and out... and
3. Start counting 1-2-3-4 IN
4. 1-2-3-4 OUT
5. REPEAT

30 rounds of breathing!

Please do not try an exercise that you feel you are not ready for, that may cause pain, or injury. If you are seeing a health care professional, ask them if the exercise is appropriate for you. The Content is not intended to be a substitute for professional medical advice.

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05/25/2021

DAY 25 - DEAD BUG 🐛

This is great for the core/spinal stabilization and general mobility of the hips and shoulders.

1. Lie on your back with your knee/legs and arms up towards the ceiling
2. Slowly lower/reach your right arm and left leg until you feel the core tighten
3. Keep spine stability- no twisting or tipping to either side
4. Bring the arm and leg back to the starting position
5. Repeat of the other sides

30 each way!

Please do not try an exercise that you feel you are not ready for, that may cause pain, or injury. If you are seeing a health care professional, ask them if the exercise is appropriate for you. The Content is not intended to be a substitute for professional medical advice.

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05/24/2021

DAY 24 - SHIN BOXES 📦

This exercise comes from . (Thank you)

The set up is great for hip mobility, so if it is a struggle, just use this exercise as a stretch!!

1. Set up with one leg in the front - shin is parallel to the mat (like you were going to sit crossed legged). The other leg is internally rotated and foot is close to your glut.
2. Raise up on to the knees and shins.
3. Lower slowly back to the starting position
4. Grab a weight and hold close to your chest if you would like more resistance
5. You should feel this is the front leg glut (and maybe your VMO - medial quad)

30 reps each side !

Hopefully tomorrow you wake knowing that your gluts were working doing this exercise!

Please do not try an exercise that you feel you are not ready for, that may cause pain, or injury. If you are seeing a health care professional, ask them if the exercise is appropriate for you. The Content is not intended to be a substitute for professional medical advice.

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05/23/2021

DAY 23 - SUPINE MARCHING 🥁

This one is great for activating the core/spinal stability system to help with lower back, hip, shoulder and thoracic conditions.

1. Lie on your back with your knees bent and feet flat on the floor
2. Take a weight and pressed the arms straight up
3. Slowly lower the weight over/behind your head until you feel a tightness in your core - hold there
4. Slow and controlled, lift one knee towards your chest (just slightly above hip level) and then lower
5. Repeat on the other side and march without any rotation/twisting of the body

30 reps each side

Please do not try an exercise that you feel you are not ready for, that may cause pain, or injury. If you are seeing a health care professional, ask them if the exercise is appropriate for you. The Content is not intended to be a substitute for professional medical advice.

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05/22/2021

DAY 22 - BIRD DOG 🐕

Another great spinal stabilization exercise if done well.

1. Set up on all 4s. Hands below shoulders. Knees below hips
2. Push into the floor with your hands and knees for resistance which should activate spinal stability (your core)
3. Raise opposite arm and leg until parallel to the ground and then reach!
4. Hold for a slower breath
5. And repeat on the other side

30 reps each way!

Please do not try an exercise that you feel you are not ready for, that may cause pain, or injury. If you are seeing a health care professional, ask them if the exercise is appropriate for you. The Content is not intended to be a substitute for professional medical advice.

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05/21/2021

DAY 21 - GLUTE BRIDGES 🌉

This exercise is recommended for glute activation and lower back issues. It retrains hip extension which is an important part of our gait. If the hip does not extend well, the lower back will compensate.

1. Lie on your back with your knees bent and feet flat on the floor
2. Keep your feet hip width apart
3. Raise your hips off the ground focusing on glute activation (Hamstrings will kick in, but the gluts must do majority of the work!)
4. Raise up slow and lower slow
5. For some resistance, you can use a band above the knees or a weight above your pelvis

30 reps! (2 sets of 15)

Please do not try an exercise that you feel you are not ready for, that may cause pain, or injury. If you are seeing a health care professional, ask them if the exercise is appropriate for you. The Content is not intended to be a substitute for professional medical advice.

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05/20/2021

DAY 20 - BEAR CRAWL 🧸

I use bear crawl for spinal stabilization, shoulder and lower back rehab. It is a get full body activation exercise.

1. Hands are under your shoulders and knees are under your hips. Toes tucked under
2. Raise your pelvis up into the air keeping your knees bent
3. Take steps forward and backward. Crawl by moving your R hand and L foot forward an inch and then switch to the other sides. And repeat

Please do not try an exercise that you feel you are not ready for, that may cause pain, or injury. If you are seeing a health care professional, ask them if the exercise is appropriate for you. The Content is not intended to be a substitute for professional medical advice.

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05/19/2021

DAY 19 - FIRE HYDRANTS 🔥

Love this one for strengthening the gluts and spinal stabilization.

1. Use a band above the knees
2. Get into an all 4 crawling position - hands under your shoulders and knees a under your hips
3. Find neutral spine. Push into the floor with your hands and knees to create a spinal stiffness (stability)
4. Raise one knee out to the side. Only go as high without turning the body or compromising the resistance in your other limbs
5. And then repeat of the other side

2 sets of 15 on each side

Please do not try an exercise that you feel you are not ready for, that may cause pain, or injury. If you are seeing a health care professional, ask them if the exercise is appropriate for you. The Content is not intended to be a substitute for professional medical advice.

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05/18/2021

DAY 18 - FLYS 🦋

This exercise targets the posterior deltoid and mid/lower traps. It is good for shoulder and upper back strength.

1. Stand with a slight forward hip hinge and slight knee bend
2. Have the weights in your hands with elbows bent about 90 degrees
3. Raise the arms out to the side (no higher than shoulder height) and then slowly lower
4. Make sure your neck is in line with the full spine

30 reps! (3 sets of 10)

Please do not try an exercise that you feel you are not ready for, that may cause pain, or injury. If you are seeing a health care professional, ask them if the exercise is appropriate for you. The Content is not intended to be a substitute for professional medical advice.

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05/18/2021

DAY 17 - SINGLE LEG DEADLIFTS

This one is great for the gluts, hip hinging, spinal stability and balance!

1. Grab your weight in the opposite hand as your standing leg
2. Bend you standing leg slightly
3. Hinge at the hip - torso goes forward and leg goes backward (in to a yoga airplane posture)
4. Slowly lower and rise so you are able to keep a stable and neutral spine
5. If you need a bit of balance support, use your other arm and place it on the wall

2 sets of 15 each side to make 30 reps !

Please do not try an exercise that you feel you are not ready for, that may cause pain, or injury. If you are seeing a health care professional, ask them if the exercise is appropriate for you. The Content is not intended to be a substitute for professional medical advice.

05/16/2021

DAY 16 - VINYASAS 🧘

I really enjoy a basic vinyasa routine. It allows for the spine to flex and extend, the shoulders to move and revisit being weighted on, the legs get a nice stretch and the breathe becomes united with movement.

1. Stand tall. Raise the arms up and then Sean drive the arms down doing a forward fold
2. Hands go onto the ground and one leg goes backwards making a lunge. Reach the other leg back, now creating a plank position
3. Slowly lower the body to the ground and then tuck your toes under and push yourself up into a seal/upward dog position (to comfort)
4. Press your hips back up into downward dog
5. Lunge one foot up and then the other
6. Reach your arms up and stand up. You can add a bit of extension into the body and then start again.

10 in the morning
10 in the afternoon
10 in the evening

Please do not try an exercise that you feel you are not ready for, that may cause pain, or injury. If you are seeing a health care professional, ask them if the exercise is appropriate for you. The Content is not intended to be a substitute for professional medical advice.

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05/15/2021

DAY 15 - SHOULDER PRESS 🌵

I use this one for strength!

I do this one standing but you could choose to sit against a wall for some support.

1. No arching of the spine - find your neutral spine so there is no pressure on the spinal joints
2. Arms start in a cactus position where elbow and shoulder are in the same plane
3. Press up and straighten your arms

30 reps (2 sets of 15 or 3 sets of 10)

Let’s get those deltoids working!

Please do not try an exercise that you feel you are not ready for, that may cause pain, or injury. If you are seeing a health care professional, ask them if the exercise is appropriate for you. The Content is not intended to be a substitute for professional medical advice.

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#30

05/14/2021

DAY 14 - ROLLING HOLD 🤰

This exercise comes from the fundamental movement pattern of rolling.

I use this to help with spinal stabilization, diastasis of the re**us abdominis, and shoulder rehabilitation.

Set up (watch video)

1. Lie on your back with your arms and legs in the air towards the ceiling
2. Roll on to your left hip and push up on to your left elbow
3. Keep your rib cage parallel (no dipping)
4. Press tall through your elbow to shoulder
5. Breathe slowly in and out of your nose
6. Hold for 30 seconds and switch to the right side

Let me know what you think!

Please do not try an exercise that you feel you are not ready for, that may cause pain, or injury. If you are seeing a health care professional, ask them if the exercise is appropriate for you. The Content is not intended to be a substitute for professional medical advice.

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Address

3332 20 Street SW Suite #316
Calgary, AB
T2T6S1

Website

http://www.perronchiropractic.ca/

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