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Monday 9am - 8pm Tuesday 9am - 8pm Wednesday 9am - 8pm Thursday 9am - 8pm Friday 9am - 8pm Saturday 9am - 3pm

The Health Centre Dundas

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Dundas, ON
The Health Centre Dundas

We pride ourselves in educating and supporting our patients in the pursuit of optimum health and overall quality of life.

We offer Chiropractic, Acupuncture, Naturopathy, Massage, A.R.T., Breast Cancer Physio, Hormone & Pediatric/Fertility Care. At The Health Centre we deliver integrative and collaborative health care solutions. We are dedicated to providing effective, evidence based, individualized care using a combination of therapies. Our services include; Swedish massage, myofascial release therapy, acupuncture, chiropractic adjustments, nutrition counseling and supplement support. Our patient community varies from infants to seniors. Our team is always happy to answer any questions regarding how our services can be of benefit to you. We pride ourselves on educating our patients and supporting them in their pursuit of optimum health and overall quality of life.

04/13/2026

Poor sitting posture doesn’t just affect your back, it can lead to increased strain on your neck, shoulders, hips, and even your knees over time.

Instead, aim for this:
✔️ Ears stacked over shoulders
✔️ Shoulders relaxed (not rounded forward)
✔️ Feet flat and supported
✔️ Screen at eye level
✔️ Elbows supported close to your body

Small adjustments like these can reduce strain, improve breathing mechanics, and help you feel better throughout your day.

Reset your posture every 30–60 minutes...it adds up!

04/06/2026

Shoulder Blade Reset!

Stiff upper back?? Your upper back and shoulders may start to feel stiff and rounded from prolonged sitting. Colin Edwards, our skilled Manual Osteopathic Practitioner and RMT, recommends this simple seated shoulder blade protraction & retraction exercise to help restore posture, reduce upper back tension, activate stabilizing muscles, and encourage better breathing!

How to do it:
1) Sit tall with your arms extended out in front of you
2) Inhale as you draw your elbows back, soften your shoulders down and gently squeeze your shoulder blades **back and together** (retraction)
3) Exhale as you reach your arms forward and allow your shoulder blades to **spread apart** (protraction)
Move slowly and smoothly with your breath
Repeat 8–10 times

Take 30 seconds at your desk and feel the difference. Small movements add up!

03/30/2026

Sitting all day can leave your spine feeling stiff and your posture slumped. :(

A Seated Spinal Twist helps restore movement, improve posture, reduce sitting-related stiffness, and encourage deep breathing, right from your chair!

Seated Spinal Twist:
• Sit tall with both feet flat on the floor and lift your chest to lengthen your spine.
• Place one hand on the opposite knee or outer thigh
• Gently rotate your torso toward the back of your chair
• Keep your shoulders relaxed and your spine long
• Hold for 10–15 seconds, then switch sides

Small movement. Big difference. Try it now and feel your spine thank you!

03/23/2026

Sitting all day? Your body feels it.

Try this quick shoulder stretch to help loosen tight shoulders, reduce neck strain, and reset your posture in under a minute. Perfect between emails or meetings!

Posterior Shoulder Stretch:
- Sit tall with both feet flat on the floor
- Reach one arm across your body (straight or bent)
- Use the opposite hand to gently pull the arm closer
- Keep shoulders relaxed and breathe deeply

Hold for 15–20 seconds, then switch sides

Small movement. Big difference. 🙌

Try it now and notice how your upper body feels!

03/16/2026

Monday Mobility Minute: Upper Trapezius Stretch

Long hours at a desk or looking down at your phone can leave the upper trapezius muscles tight and overworked. This simple stretch is Dr. Kerry's favourite to recommend and can help release tension in the neck and shoulders and restore better posture!

Gently tilt your head to one side until you feel a comfortable stretch along the opposite side of your neck. Rather than pulling on your head, place your peace fingers under the temple on the downward side to gently support the weight of your head. This allows the opposite side of the neck to stretch and lengthen without added load.

Hold for a fifteen seconds, then repeat on the other side.

Small movements like this can make a big difference in how your neck and shoulders feel throughout the day.

03/09/2026

Monday Mobility Minute: The Power of Chin Tucks!

A simple chin tuck can work wonders for your posture. This quick exercise helps reduce neck strain, improve spinal alignment, and relax tension in your shoulders, especially if you spend long hours at a desk.

Sit tall with your eyes level, then gently draw your chin straight back (as if making a double chin). Hold for 3–5 seconds, relax, and repeat a few times.

It only takes seconds, but your neck, shoulders, and posture will thank you.

One minute. One move. A healthier workday!

03/08/2026

Start your week off right!

This is very rare....we have had last minute massage appointment cancellations for Heather Lannin-Harms for TOMORROW (Monday March 9th)!!

Act quickly to secure your spot. 👍

You can follow the link below to book online, or feel free to call the clinic tomororw AM: 905.628.1000.

Book online now:
https://thehealthcentredundas.janeapp.com/locations/the-health-centre-dundas/book #/staff_member/8

03/02/2026

Tight neck? Tension when you turn your head? That forward-head desk posture could be overworking your anterior scalenes, small but powerful muscles that help you breathe and stabilize your neck.

Today’s stretch is one of our skilled and talented Registered Massage Therapists, Heather Lannin-Harms', favourite to teach patients about, as it is so simple and effective!

✔️ Sit tall with your shoulders relaxed
✔️ Place both hands under your collarbone and press in and gently pull down
✔️ Gently tilt your head to one side (away from your hands)
✔️ Slightly rotate your chin upward
✔️ Feel the stretch along the front/side of your neck
✔️ Breathe slowly for 20–30 seconds

This stretch helps:
• Reduce neck tension
• Improve posture
• Support better breathing mechanics
• Decrease strain from long hours at your desk

Small movements. Big impact.

Your neck (and nervous system) will thank you!

02/27/2026

*Clinic Update*

We want to share that our wonderful colleague will be undergoing surgery soon and will be taking some time away from the clinic to rest and recover. Please join us in sending Dr. Katelyn positive thoughts for a smooth procedure and a restful recovery!

From Dr. Katelyn on Instagram (instagram.com/drkatelynfoster):

👋🏻 Dr. Katelyn here. Update time!
I was diagnosed with Crohn’s disease at 15 and had surgery at 16. As a result of the scar tissue formed from the surgery I have had complications over the last few years. A lovely surgeon decided to expedite my surgery to fix these complications and I found out yesterday that I will finally get my surgery next Thursday! Unfortunately, that means 6 weeks of healing time before I can come back to the clinic to deliver the evidence based care you have grown to know and love me for. My amazing colleagues will be taking care of everyone in the meantime and I look forward to seeing everyone back on April 20!

02/23/2026

Desk Reset with Dr. Erin!

Long hours at your desk?

Dr. Erin recommends this simple seated stretch that helps to reverse forward-head posture, open the chest muscles and reset your nervous system!

Seated Chest Stretch:
- Sit tall in your chair
- Gently interlace your fingers behind your head
- Draw your elbows slightly back
- Lift your chest and gently extend through your upper back
- Keep your chin slightly tucked (avoid collapsing into the neck)
Hold for 3–5 slow breaths.

Pro Tip! 🩺

🫁Breathe deeply into your belly and ribs while holding the stretch.
--> Deep, slow breathing stimulates the vagus nerve, helping shift you from stress mode into calm focus.

Try this every 1–2 hours during your workday.

Small resets. Big difference!

02/22/2026

"I Didn't Know Chiropractors Could Help With That"

That nagging headache. The tight shoulders you've accepted as normal. The jaw tension you didn't even realize you were holding.

Many people think of chiropractic care as "just for back pain"—but the spine is connected to so much more.

We regularly see patients who are surprised to find relief from:

🔹 Tension headaches and migraines
🔹 Neck stiffness and reduced mobility
🔹 Sciatica and radiating leg pain
🔹 Postural issues from desk work
🔹 Recovery after motor vehicle accidents
🔹 Rib pain or difficulty taking deep breaths

Chiropractic care focuses on how your spine and nervous system work together. When alignment is off, the effects can show up in unexpected places.

If you've been living with discomfort and wondering whether there's a better option than just "pushing through," we'd love to help you find out. Give us a call at 628-1000 or book an appointment online.

Address

245 Mill Street
Dundas, ON
L9H2L6

Opening Hours

Monday	9am - 8pm
Tuesday	9am - 8pm
Wednesday	9am - 8pm
Thursday	9am - 8pm
Friday	9am - 8pm
Saturday	9am - 3pm

Telephone

+19056281000

Website

http://www.thehealthcentredundas.com/

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