Oma Chiropractic & Wellness Centre

The Quadratus Lumborum (QL) is our deepest back muscle. It connects to the pelvis, ribs, and lower back. An overactive QL can cause one hip to become higher than the other, leading to lower back and hip pain. To perform this fantastic QL release using the foam roller, follow these steps: 1) Lay on your side with the foam roller between your hip bone and ribs. Prop yourself up using your forearm if the same side. 2) Extend your leg and bend your opposite knee, 3) Begin rolling up and down the foam roller, pausing when you find a tender area. 4) Repeat on the other side. . . . #oma #omachiropractic #HipPainRelief #painrelief #foamroller #foamrolling #hipmobility #healthyhips #healthytoronto #easttoronto #torontorunners #torontochiropractic #functionalmovement #familychiropractor

🌞 OMA STAFF BBQ 🌞 This weekend Dr. Adrienne and her family generously fired up their grill to celebrate our incredible staff 🤗 Our staff are the heart of our clinic. Their hard work, compassion, and positivity make Oma feel like home to so many of you - and to us as well. We are so fortunate to have such a wonderful group. 🤗 . . . #oma #omachiropractic #torontochiropractic #wellnessclinic #teamappreciation #celebration #healthytoronto #familychiropractor #staffappreciation #teamwork #dreamteam #easttoronto

Tightness in the iliotibial (IT) band can often lead or contribute to hip pain. To perform this fantastic IT band exercise using the foam roller: 1. Lay sideways on a foam roller, resting it right below your outer hip, keeping the leg straight. 2. Bend the opposite knee and step the foot onto the ground in front of you. 3. Slowly roll up the foam roller so the roller goes down towards the knee, stopping to hold for a few seconds whenever you find a tight spot. 4. Slowly reverse and roll back up towards the hip. 5. Repeat on the other side. . . . #oma #omachiropractic #torontochiropractic #HipPainRelief #ITBand #StayActive #hips #healthyhips #PreventativeCare #bodygoals #easttoronto #foamroller #familychiropractor #functionalmovement #healthytoronto

✨MOVING FORWARD WORKSHOP - 6 week session beginning Sept 21. Our wonderful psychotherapist, Kim, is hosting an empowering workshop designed specifically for women navigating the challenges of separation or divorce. Whether you're just beginning the journey or have been on this path for some time, this supportive space will provide tools, resources, and a community to help you heal and grow. Spaces are limited, so be sure to click the #linkinbio to reserve your spot today! 💖 #WomenEmpowerment #HealingTogether #DivorceSupport #SeparationJourney #oma #omachiropractic #healthandwellness #WellnessJourney #easttoronto #womensgroup #womenssupportgroup #psychotherapist #psychotherapy #healing #healingjourney

Our glutes are one of the main parts of our hip complex. Tightness in our glutes can lead to discomfort in the low back, affect the knees, and of course the dreaded sciatic pain. To perform the figure 4 with your foam roller follow these steps: 1. Sit on your foam roller with your knees bent and feet on the floor.  2. Cross your right ankle on your left thigh (or vice versa) and turn your body slightly so that you are applying pressure to the outer glute of the leg you are crossing.  3. Use your hands on the floor to support yourself and begin making small up-and-down and back-and-forth movements to identify tender areas. 4. When you identify a sensitive area stop and hold for up to 20 seconds and then continue.  . . . #oma #omachiropractic #healthyhips #hips #healthytoronto #foamroller #PreventativeCare #chiro #chiropracticcare #torontochiropractic #familychiropractor #easttoronto #jointhealth #healthandwellness #holistic #n

✨ Joyful movement ✨ It doesn't have to mean intensity and vigor. It doesn't have to mean sweat. It doesn't have to mean "exercise". Joyful movement is exactly what's written in the name - types of movement that bring you joy! 🤗 Joanna, one of our fabulous massage therapists, finds joyful movement when tending to her garden 🌱🍅🥒🌞 Are you moving joyfully this summer? Tell us in the comments 👇 . . . #oma #omachiropractic #chiro #chiropracticcare #joyfulmovement #moveyourbody #torontochiropractic #torontosummer #mobility #massage

✨ Chiro focus of the month: HEALTHY HIPS In yoga, we often say the hips are the basement of the house. What this means is that much like a basement supports a building, our hips play a foundational role in supporting the body. Just as a strong basement is crucial for the integrity of a house, healthy hips are essential for overall body alignment, posture, and movement. Over the next few weeks Dr. Adrienne will be demonstrating some of her favourite hip exercises using the foam roller, starting with the Hip Flexor Rollout. Here's how to do it: 1. Lay face down on the foam roller so that the roller is positioned just below your hip. 2. Bring your other leg out to a 90 degree and place your forearms on the ground in front of you for support. 3. Straighten the leg that is not on the foam roller out behind you and take small back-and-forth and side-to-side movements. 4. When you find a point that feels tender, stop and hold it on the spot for 20 seconds or until you feel a release, then continue. 5. Repeat on the other hip . . . #oma #omachiropractic #chiropracticcare #chiro #torontochiropractic #hips #healthyhips #mobility #foamrolling #foamroller #easttoronto #torontorunners #torontocommunity #wellnesscentre #healthytoronto

We are continuing on with our theme of Joyful Movement for the month of August 💃🤸‍♀️🏊‍♀️ Joyful movement is about moving your body in ways that make you feel alive, carefree, and fun! Our exceptional Body Ready Method® practitioner @anuta.bondarenko is sharing her favourite way to move her body during the summer months 🌞 What kind of joyful movement have you been enjoying this summer? Tell us in the comments 👇 . . . #oma #omachiropractic #healthandwellness #healthytoronto #torontosummer #movement #summervibes #easttoronto #positivity #joyfulmovement #bodyreadymethod #wellness #wellnesscentre

✨ JOYFUL MOVEMENT ✨ Welcome to August! This month we are asking, "What type of movement brings you the most joy?" When we talk about joyful movement we are referring to physical activity that is performed for the sheer pleasure and enjoyment it brings, rather than the idea of movement being strictly for exercise. Our wonderful psychotherapist @janinecole_therapy is sharing her favourite summertime joyful movement, and we'd love to hear yours! Tell us in the comments below 👇 . . . #oma #omachiropractic #movement #joyfulmovement #psychotherapist #psychotherapy #wellness #healthytoronto #healthandwellness #summerhealth #torontotherapy #torontosummer

✨ Welcome to Oma! When you arrive at our space for your wellness appointment, we want to help you really arrive. We have added these beautiful wellness prompts around our space to help you settle in and really get into your body. Keep an eye out at your next visit and afford yourself the luxury of settling in, then we will do the rest 🤗 . . . #oma #omachiropractic #torontochiropractor #familychiropractor #chiro #chiropracticcare #wellnesscentre #torontochiropractic #easttoronto #healthytoronto #healthandwellness #selfcare #selflove

Wrist tendonitis is a common injury resulting from overuse. Both athletes and office workers alike are often affected by wrist pain and inflammation. Dr. Larisa is demonstrating the following 3 exercises to help with wrist tendonitis: 1. Wrist Flexor Stretch - extend your arm out in front of you with your palm facing down. With your other hand, gently bend your wrist back up, pointing your fingers up until you feel a mild stretch in your forearm. Hold for up to 30 seconds and repeat 2-4 times. 2. Wrist Extensor Stretch - extend your arm out in front of you and point your fingers toward the floor. With your other hand, gently bend your wrist farther until you feel a mild stretch in your forearm. Hold for up to 30 seconds and repeat 2-4 times. 3. Wrist ABCs (with or without ball) - make a fist or hold onto a small ball. Moving from your wrist, write out the letters of the alphabet, or your favorite word. In this example, Dr. Larisa is spelling out 'Oma' 🤗 . . . #oma #omachiropractic #tendonitis #jointhealth #injuryprevention #chiropracticcare #chiro #familychiropractor #torontochiropractor #easttoronto #healthandwellness #healthytoronto #exercise #functionalmovement

Our theme for July is Fluidity and Flow ✨ It's hard to believe we're mid way through July already. We've had longer days with beautiful daylight, and flowing through them has felt lighter. We are embracing the warmth and positivity of the summer here at Oma, and we hope you are too 🤗 Tell us about your summer! What have you been up to? What will you get up too? What do you want to get up to? ✨  . . . #oma #omachiropractic #positivity #positivevibes #affirmations #healthandwellness #healthytoronto #easttoronto #summervibes #sunshine #happy #familychiropractor #torontochiropractor

Tendonitis of the elbow is a super common discomfort experienced by anyone from athletes to office workers. Our exceptional chiropractor @drlarisa.life is demonstrating 3 simple exercises you can do with everyday items to help get some relief! 1. Weighted supination Holding a lightly weighted dumbbell (or water bottle!) allow the weight to help rotate your arm outward, turning your palm up and then down. Try to ensure you're isolating the movement to just your lower arm. Repeat up to 10 times. 2. Ball Squeeze Rest your forearm on a table holding a small ball in your hand. Squeeze and hold for 5-10 seconds. Release and repeat 10 times. 3. Towel Twist Sitting down, hold a small rolled towel with both hands, keeping your shoulders relaxed. Twist the towel with both hands in opposite directions, as if you are wringing water out of it. Repeat 10 times in both directions. . . . #omachiropractic #oma #torontochiropractor #chiropracticcare #tendonitis #tenniselbow #tenniselbowtreatment #torontocommunity #easttoronto #chiro #healthandwellness #healthytoronto

🌈✨ Happy Pride from all of us at Oma✨🌈 Committed to celebrating diversity, equality and the beauty of love in all its forms 🤗 . . . #oma #omachiropractic #pride #pridemonth #loveislove #torontopride #torontosummer #celebration #celebratelove

🍎 Teacher Appreciation Gift Idea! As we approach the end of another school year, many parents are wondering what they can give to teachers in appreciation of their hard work.  These wonderful reflective journals are the perfect gift for teachers, early childhood educators, and educational assistants that you can collaborate with your child to complete.  Pick yours up at the Oma store today! . . . #oma #omachiropractic #torontochiropractor #riversideto #teachers #teacherappreciation #teachersofinstagram #torontocommunity #torontosummer

Our What's Next? A Values-Based Approach to Living a Fulfilling Life After a Major Transition workshop series starts this Saturday, March 16th! Join psychotherapist Kim Omoruyi for this 4-week session to help you connect with your values, find your footing, and create the life you want. #linkinbio to reserve your spot now! . . . . #oma #omachiropractic #healthandwellness #mentalhealthandwellness #mentalhealth #mentalhealthsupport #mentalhealthsupportgroup #riversideto

🩷 A BIG HEARTFELT THANK YOU TO EVERYONE WHO WAS PART OF OUR LOVE YOURSELF EVENT! 🩷 To our amazing vendors, practitioners, volunteers, and community who gather d with us - thank you for being part of Love Yourself and for supporting @nellies_shelter this past Saturday! It is because of you that we are able to host this every year and continue to bring this tradition of a self-love evening every February. This event connects people to themselves and each other, and we are so happy to have experienced another night that evoked many warm and fuzzy feelings. We can't wait for next year! . . . . #oma #omachiropractic #omaloveyourselfevent #omaloveyourself #omaloveyourself2024 #omalovesyou #selflove #selfcare #selfcareevent #communitylove #charity #charityevent #supportlocal #supportsmallbusiness #shoplocal #localvendors #localartists #reiki #astrology #soundhealing #soundbath #meditationworkshop #breathwork #tarot #yoganidra #relax #restore #riversideto

We planned, we moved, we breathed, we laughed! Our first team meeting of the year was a huge success and we are so ready for 2024! . . . . #oma #omachiropractic #teammeeting #staffmeeting #planning #sundaymorning #downstairsatoma #readyforthenewyear #eldoa #visionboarding #riversideto

Pj day at Oma