What are the opening hours?

Monday 7am - 8:45pm Tuesday 7am - 8:45pm Wednesday 7am - 8:45pm Thursday 7am - 8:45pm Friday 7am - 7pm Saturday 8am - 12pm

Williams Chiropractic Health & Performance Centre

Home
Canada
Fredericton, NB
Williams Chiropractic Health & Performance Centre

Our goal is to get you back to what you want to do as quickly and safely as possible. FAX 506 206 0255

09/19/2025

Did you know your breath can reduce pain? 🤯 These 4 techniques activate your body's natural pain relief:
TECHNIQUE 1: Diaphragmatic Breathing

Hand on chest, hand on belly
Breathe so belly rises more
Chest stays relatively still

TECHNIQUE 2: 4-7-8 Method

Inhale for 4 counts
Hold for 7 counts
Exhale for 8 counts

TECHNIQUE 3: Box Breathing

Inhale for 4, Hold for 4
Exhale for 4, Hold for 4
Repeat cycle

TECHNIQUE 4: Pain-Focused Breathing

Breathe into the painful area
Imagine breath bringing relief
Exhale tension away

Start with 2-3 minutes daily. Which technique will you try first? 💨

09/17/2025

One wrong lift can cause weeks of pain! 😬 These 5 steps keep your back safe:
STEP 1: Plan Your Lift

Test the weight first
Clear your path
Get help if needed

STEP 2: Foot Position

Feet shoulder-width apart
One foot slightly ahead
Close to the object

STEP 3: Squat Down

Bend knees, not back
Keep chest up
Maintain natural spine curve

STEP 4: Secure Grip

Use both hands
Get close to your body
Firm, comfortable hold

STEP 5: Lift Smoothly

Rise with your legs
Keep object close
Stand up straight

Practice makes perfect! What's the heaviest thing you lift regularly? 💪

09/15/2025

Your desk setup could be causing your back pain! 😱 These 6 changes can prevent hours of discomfort:
STEP 1: Monitor Height

Top of screen at eye level
Arms length away (20-24 inches)
Directly in front of you

STEP 2: Chair Position

Feet flat on floor
Knees at 90 degrees
Back supported by chair

STEP 3: Keyboard & Mouse

Elbows at 90 degrees
Wrists straight, not bent
Mouse at same level as keyboard

STEP 4: Lower Back Support

Small pillow or lumbar roll
Positioned at belt level
Maintains natural spine curve

STEP 5: Lighting & Glare

Screen perpendicular to windows
Reduce glare and reflections
Adequate ambient lighting

STEP 6: Movement Breaks

Stand every 30-45 minutes
Stretch for 2-3 minutes
Walk around your space

Which step surprised you most? Save this and tag a coworker! 💾

09/12/2025

Rushing back causes re-injury! 😤 This 6-phase plan gets athletes back stronger:
PHASE 1: Rest & Recover (1-7 days)

Complete rest from aggravating activities
Focus on healing
Gentle daily activities only

PHASE 2: Gentle Movement

Pain-free range of motion
Basic movements only
No weight or resistance

PHASE 3: Strength Building

Light resistance exercises
Gradual load increase
Sport-specific movements

PHASE 4: Sport-Specific Training

Skills practice at 50-70% effort
Focus on technique
Stop if pain returns

PHASE 5: Progressive Loading

70-90% effort levels
Monitor body response
Track progress daily

PHASE 6: Full Return

100% participation
Confidence restored
Ongoing maintenance

Which phase are you in? Save this roadmap! 🔄

09/10/2025

Sitting all day is the new smoking! 😱 These 6 exercises counteract desk work:
EXERCISE 1: Neck Releases (every hour)

- Gentle side bends (15 sec)
- Chin tucks (10 reps)
- Shoulder blade squeezes

EXERCISE 2: Seated Spinal Twists

- Rotate left/right holding chair
- 10 reps each direction
- Feel gentle stretch

EXERCISE 3: Hip Flexor Stretches

- Step back in lunge position
- 30 seconds each leg
- Feel stretch in front of hip

EXERCISE 4: Calf Raises

- Rise on toes, hold 2 seconds
- 15-20 reps
- Boost circulation

EXERCISE 5: Desk Marching

- Lift knees alternately
- 30 seconds to 1 minute
- Gets blood moving

EXERCISE 6: Deep Breathing

- Hand on chest, hand on belly
- 1 minute reset
- Mental and physical refresh

Try one right now - which feels best? ⏰

09/08/2025

Got sudden back pain? Don't panic! Here's your 5-step action plan that's helped thousands of our patients 👇

STEP 1: Stay Calm & Assess (2 minutes)

Don't panic - most back pain resolves
Rate your pain 1-10
Note if pain shoots down legs

STEP 2: Gentle Movement

Avoid bed rest completely
Walk for 5-10 minutes every hour
Try gentle stretches if comfortable
💡 Movement is medicine

STEP 3: Ice or Heat?

First 48 hours: Ice for 15 minutes
After 48 hours: Heat for comfort
Never apply directly to skin

STEP 4: Sleep Position

Side sleeping with pillow between knees
OR back with pillow under knees
Avoid sleeping on stomach

STEP 5: Know When to Call

Call us if: Pain down legs, numbness, no improvement in 72 hours
Emergency: Loss of bladder/bowel control

Follow these steps and you're on the right track! Have you tried these before? 👇

09/04/2025

Myth: Bed rest is best for back pain.

Reality: movement and gentle activity promote faster healing.

08/29/2025

We hope you all enjoy the last long weekend before going back to school.

Emails and Calls will be returned onTuesday Sept 2.

08/01/2025

We are closed today and Monday for the long weekend.

Emails and calls will be returned on Tuesday.

Hope you all have a restful weekend.

What's your plans?

06/27/2025

Our staff are taking a break this weekend.

We will be closed Monday June 30 and Tuesday July 1.

Emails and phone calls may be returned on Wednesday July 2.

Enjoy your weekend!

05/30/2025

Myth busted: Stretching isn't the magic fix for all tightness. ❌

In fact, sometimes it can make things worse!

That sensation of tightness might actually be your body asking for better stability or control.

Let's find out what YOUR body truly needs.

05/28/2025

Join Brittany for Patio Yoga at the Landing.

Search "Patio yoga at The Landing" on Eventbrite for registration details.

https://www.eventbrite.ca/e/patio-yoga-at-the-landing-tickets-1366259883089?aff=erelpanelorg

Address

169 Main Street (Upper Level)
Fredericton, NB
E3A1C6

Opening Hours

Monday	7am - 8:45pm
Tuesday	7am - 8:45pm
Wednesday	7am - 8:45pm
Thursday	7am - 8:45pm
Friday	7am - 7pm
Saturday	8am - 12pm

Website

http://www.williamschiro.ca/

Alerts

Be the first to know and let us send you an email when Williams Chiropractic Health & Performance Centre posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Williams Chiropractic Health & Performance Centre:

Shortcuts

Want your practice to be the top-listed Clinic in Fredericton?