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Monday 9am - 3pm Tuesday 9am - 5:30pm Wednesday 9am - 3pm Thursday 9am - 5:30pm Friday 9am - 1pm

Dr. Rena Citron

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Canada
Windsor, ON
Dr. Rena Citron

Chiropractic, functional movement and holistic services. Our office offers a variety of services including chiropractic, naturopathic and massage therapy.

free parking
minimal wait times

07/08/2025

Looking to improve your posture? This exercise will help you activate your postural, shoulder and glute muscles, while allowing your next muscles to relax. Begin in a wall squat position (feet shoulder width apart)
Begin in a squat position with your feet shoulder width apart.
Tuck your chin slightly which will help lengthen the neck and with the chin tucked place the back of your head against the wall.
Bring your shoulders down away from your ears.
Bring the arms up at 90 degrees, and place your elbows against the wall and then try to ROTATE and touch the backs of your hands to the wall
Hold this posture for 30s and repeat 3-4 sets taking 30s breaks in between.
The great part is it can be done anywhere - so no excuses!

07/02/2025

Please think of joining us for this special event in honour of an amazing man (and very close family friend) whose life changed so many of ours and will remain forever close to our hearts. https://raceroster.com/events/2025/106515/jonesys-run

06/17/2025

Incorporating low-repetition, high-intensity strength training into your weekly training/exercise routine is key to combating muscle loss, increasing your metabolism, and enhancing your bone density especially as we age. if you’re not currently doing any form of strength training then it’s certainly something you’ll need to progress gradually, but understand that maintaining muscle mass is crucial for overall health and longevity Weight training does more than just build muscle. It improves bone density, joint stability, posture, balance, and metabolism. For older adults, it’s also one of the best ways to prevent injury and maintain independence.
If you want to see results, your body needs to be challenged gradually over time. This is the principle of progressive overload—increasing the demand on your muscles in consistent ways so they grow stronger, more resilient, and more efficient.

This can mean:
Lifting more weight
Doing extra repetitions
Adding another set
Decreasing rest time
Performing exercise to failure (only have ability to perform 1-3 more reps)
If you can’t allocate your usual time to fitness, 15 to 30 minutes of focused strength work will go really far to help!
If you’re not sure where to begin or are managing pain or an injury preventing you from participating in working out, we can help! At Proactive Healthcare, we offer chiropractic care, massage therapy, acupuncture and custom programs to keep you moving safely and effectively.
❤️

05/27/2025

Summer is around the corner—now’s the time to build strength, boost energy, and feel your best.

Here’s a few tips to get you motivated:

Strength training 3 times per week for 30 minutes can increase lean muscle mass by up to 10% and boost metabolism by 7%.
Walking 8,000 to 10,000 steps per day has been linked to lower risk of heart disease, improved mood, and better fat loss results.
Every step, every lift, every effort counts—your best summer starts with daily habits that build consistency and confidence.
The days that feel the hardest - when you want to hit snooze - are the days to lean in to. Push yourself to get started. The only workout you will ever regret is the one you didn’t do 😉.

Let’s make this your strongest, healthiest summer yet!

05/13/2025

Why Go Kneeling? Because Your Shoulders (and Core) Will Thank You!

The kneeling overhead press isn’t just a cool variation—it’s a full-body upgrade:

• Core ON FIRE: Smaller base = major core activation
• Posture Goals: Counteracts desk slouching like a champ
• Shoulder Strength: Delts + triceps = power duo
• Hip Gains: Yup—your hips work too (posterior chain for the win!)
• Scapulohumeral Rhythm: Say it 3x fast—then train it right

Bonus: Feels way more functional than standing presses. This one trains your body to stay strong and stable when life throws you off balance—literally.

Chiropractor approved. Add it to your routine!

04/02/2025

Want to add more power to your drives, finesse to your game, and avoid that “ouch” after multiple hours of play? Strengthening and stretching your forearms & wrists can seriously up your game—and keep you playing pain-free.
Here’s your wrist workout for pickleball domination (or at least fewer mis-hits):
🔥 Wrist Curls (Flexion & Extension) – Hold a light dumbbell, curl your wrist up, then slowly lower. Begin with 3 sets of 12-15 reps (because we don’t skip wrist day). Strengthen flexor muscles with palm up (thumb facing out) and extensors with palm down (thumb facing inwards).
🔥 Wrist Rotations (Supination & Pronation) – Hold a hammer or dumbbell, rotate palm up and down. 2-3 sets of 10 reps (imagine flipping a pancake but slower and more controlled).
And don’t forget the stretches!
🎾Forearm flexor Stretch – Extend your arm, palm up, and gently pull fingers back. Then switch. Hold 20-30 sec per side. Repeat 2-3 times.
🎾Forearm extensor stretch - extend your arm, palm down. Pull your fingers down and towards your forearm. Hold for 20-30 sec. Repeat 2-3 times.

A little wrist work now means fewer injuries and more winners later. Your opponents won’t know what hit them!
If you do happen to suffer an unfortunate injury, our office can help return you back to the court! We offer various modalities such as soft tissue release, acupuncture, massage, ultrasound and laser. Online booking. Link in bio.

01/30/2025

Looking for a way to add protein to your diet and enjoy some carbs? Try this amazing protein bagel recipe from one of the best - . It’s actually really to make fun - you can add various toppings and your kids can join in too.
Ingredients: 1 cup of spelt flour
1 cup of organic 2% cottage cheese
1 large beaten egg
1 tsp baking soda or 2 tsp baking powder
1 tsp salt
Toppings: whatever you fancy (we chose cheese, cinnamon raisin with a pinch of brown sugar, sesame and chocolate chip)

Instructions:
Preheat oven to 375 degrees
Blend cottage cheese in food processor or blender until smooth
In a small bowl, mix dry ingredients together
Mix the dry ingredients and cottage cheese together until the dough starts to pull from the sides of the bowl
On your counter/clean space, generously flour your work surface
Knead the dough until smooth and add more flour until the dough is no longer sticky
Separate the dough into 2 parts and roll them into a rope
Cut each rope into 3 pieces and make a circle (pinching them at the end)
Brush the tops of the bagels with the beaten and top with your favourite flavour/seasoning.
Bake in the oven for 20-25 minutes on the top rack.
Keep them fresh in an air tight container.
Enjoy!!!

01/14/2025

It’s snow-time!!!! It’s January and the frigid fresh air is upon us; for some, a beautiful blanket of white snow. Apparently environment Canada is warning of a few upcoming winter storms in our midst so here are a few tips to help you safely dig yourself out of them!

Begin with proper winter footwear that prevents slipping.
Dress in layers.
Stretch and do a light warm-up before heading out to prevent stress on muscles, including your hips and moving your spine through all directions.
If you’re able, try shovelling while it’s still snowing and there’s less on the ground.
Make sure you are using good posture. Your hand positioning along the pole of the shovel should be approximately 12 inches down from the handle to keep the back stable.

The Chiropractor’s Golden Rule: Bend at the Knees, Not the Back: If you’re shovelling with your back—you’ve just booked yourself a first-class ticket to Spasm City.

Twisting your torso while shovelling is like texting while walking—it feels efficient until it ends in disaster.

Engage Your Core Like You’re in Pilates: Pretend every scoop of snow is a core-strengthening exercise.

After shovelling, show those hard working muscles some love and stretch them out - they will thank you for it!

Remember using good posture needs be top-of-mind with every scoop, or risk becoming a chiropractic VIP 😉.

10/15/2024

If you sit for long periods, are experiencing hip pain, low back tension or sciatic nerve pain, this is a great stretch to try. Mobility and hip strength is essential for maintaining a healthy spine.

INSTRUCTIONS: Place the foot of the hip you would like to stretch on the opposite knee. Allow the knee to fall naturally to the side (which may not be far). Do not push the knee down. If you would like to feel more of a stretch, engage your core and lean forward with your chest (not your shoulders). Aim for a gentle pull.
MODIFICATION: lay on your back and bend your knees with feet touching the floor. Place the foot of the leg you would like to stretch on the opposite knee. For additional stretch wrap your arms around your upper thigh and pull your leg towards your chest.
Hold the stretch for 30s-1min. Repeat 3-4 cycles.

09/17/2024

Performing hamstring curls with an adductor squeeze on a stability ball (SB) is an effective exercise for targeting the hamstrings, adductors (inner thighs) and core stabilizers. This movement also challenges your balance and coordination’s, making it a more dynamic exercise.

Instructions:

Lie on your back on a mat with your arms at your sides for stability. Place your heels on the top of the SB with your legs extended. Squeeze a soft ball, yoga block or something similar between your knees to engage your adductors.
Engage your core and lift your hips off the ground, forming a straight line from your shoulders to your heels (bridge position).
With your hips lifted and squeezing the yoga block, slowly bend your knees and pull the SB towards your glutes by rolling the ball with your heels to your toes.
Slowly straighten your legs back to the starting position while keeping your hips elevated and core engaged.
Repeat 10-12 reps and 3-4 sets.

If you are looking to improve lower body strength, stability and coordination, try adding this movement to your next workout!

08/14/2024

As some of you know, I’ve recently sustained a foot injury and as a result I have had to adapt to wearing sneakers with just about everything. During this time, I have become a die hard fan of Hokas (uber plush) and have found the win with Hoka Bondi 8s. They are a little heavy to run in, however are great for everything else.
I 💗 them so much I need another pair and here arises my shoe dilemma….which colour should I choose lol????
Side note: while I was in chiropractic school I worked for the Running Room in Toronto teaching running classes (learn to run/ 5K & 10K) and happened to become fairly well educated in shoes by osmosis lol! Although there have been significant changes in shoe manufacturing since this time some of the basics still remain the same when selecting the proper shoe, which is primarily based on whether you over pronate, supinate or are a neutral runner/walker.
As for my current shoe requirements (softest shoes on the planet), I need some help selecting my next colour…. #1, 2, 3 or 4. Comment below and help a sneaker girl out.

07/23/2024

Today I swam 2900m (the pool closed before I could reach 3000 lol). I also swam my fastest split for 1500m. 5 weeks ago this would have seemed almost impossible…..

Sometimes injuries can be blessings in disguise. I sustained an injury to my foot in early June and I am a runner at heart. Unable to run I decided to go back to swimming, which I had not done in years. I don’t have any special training in swimming but I used to just enjoy the movement. In my early 20s I did triathlons one summer and learned to lap swim. I have gone on and off throughout the past few decades, however this was the longest period of time I had ever gone without swimming.

At first I was dreading the earlier rises (I like my sleep), wet hair (lol) and having to drive somewhere to workout, instead of making my way down to my basement.
When I first jumped in I thought, “I’m in shape, this shouldn’t be too hard”….I was wrong. The first 12 laps left me feeling out of breath. Throughout the first few weeks, my shoulders and back felt tight - which surprised me as I am someone who is pretty conscious about mobility… apparently not enough lol!

As the weeks have progressed the following has happened: my shoulder and back aches and pains are gone, my stamina has increased to be able to swim 3000m (2900 nonstop), my swim 1500 time is over 6 minutes faster than when I started and I feel leaner (gotta love those flip turns)!!! Don’t get me wrong, there are many swimmers crushing me in the pool, however all of these progressions are purely personal and leave me feeling I can accomplish even more!

Sometimes we have to change up our routines and create new habits (sometimes by force - like an injury lol) in order to see what we need to work on and how we can improve. It’s not easy but I would 100% tell you to give it a try!!! The rewards are so worth it :)

Address

2475 McDougall Avenue Suite 130
Windsor, ON
N8X3N9

Opening Hours

Monday	9am - 3pm
Tuesday	9am - 5:30pm
Wednesday	9am - 3pm
Thursday	9am - 5:30pm
Friday	9am - 1pm

Telephone

+15199691119

Website

http://proactivechirocare.ca/, http://proactivechirocare.ca/

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