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

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

Dr. Rena Citron, 2475 McDougall Avenue Suite 130, Windsor, ON (2026)

03/10/2026

🧠 A few reasons to hang around
One of the simplest exercises you can do for your spine and shoulders requires nothing more than a pull-up bar.
Here’s why I often recommend adding hanging into your routine:
✔️ Spinal decompression
Hanging allows gravity to gently decompress the spine and temporarily reduce compression from sitting, running, or lifting.
✔️ Shoulder mobility
It opens the shoulder joint and improves overhead mobility — something many people lose from daily desk posture.
✔️ Grip strength
Grip strength is strongly associated with overall strength and longevity.
✔️ Posture support
Hanging helps counteract rounded shoulders and forward head posture from phones and computers.
✔️ Upper body stability
Even passive hanging activates your lats, rotator cuff, and scapular stabilizers.

Try this simple starting routine:

• Hang for 10–20 seconds
• Rest and repeat 3–5 times
• Work up to 60 seconds total per day

A small habit that can make a big difference in spine health, shoulder function, and posture.

Have you tried hanging yet? 💬
***side note: if you suffer from a shoulder injury sometimes this exercise can be irritating - consult your health care practitioner if you are unsure

02/25/2026

Weighted vests are a useful tool when used correctly. They not a replacement for strength training. They are good when used strategically and overrated when used passively.

🦴 Bone health
* Weighted vests can help bone only if they amplify the right loading
* Walking alone with a vest ≠ strong osteogenic (bone building) stimulus
💪 Muscle & strength
The vest alone is not going to grow your glutes or your hammies. You need progressive overload (near-failure effort) to achieve this. You can add a weighted vest to bodyweight training to amplify effects.

❤️ Cardio & fitness
Adding a weighted vest to your walk increases heart rate and VO₂, building endurance. It makes walking more metabolically demanding and therefore Increases your caloric burn.

Practical recommendations
* Start ~5% bodyweight → progress to ~10%
Combine with strength training or hills/incline
Start with 20-30 minutes

Note: Weighted vests do NOT:
❌ build muscle alone
❌ replace lifting
❌ guarantee bone density

Cautionary note: Weighted vests can amplify improper biomechanics. If you are suffering from a current injury (ex. knee jury, hip dysfunction), be mindful of how that area feels and is affected by the vest. If an injury is preventing you from reaching your goals, speak to your health care provider so you can live your best life!!!

01/21/2026

New name. Same trusted care 🤍

01/21/2026

Your health isn’t one-size-fits-all — and your care shouldn’t be either. 🤍
At Proactive ChiroCare, we take the time to listen, assess, and build personalized care plans that support healing, movement, and long-term wellness.
Whether you’re dealing with pain, recovering from an injury, or simply want to move and feel better, we’re here to support you every step of the way.
✨ Chiropractic
🪡 Medical acupuncture
🏋️ Rehab & exercise therapy
🩹 Soft tissue therapy, kinesiotaping & laser
📍 Proactive ChiroCare & Massage Therapy
📅 Book your appointment online
👉 Click the link in our bio to get started
You don’t have to live with pain. Let’s take care of your body — together.

01/19/2026

If pain, inflammation, or tight muscles are holding you back, read this 👇

Western medical acupuncture is an evidence-informed technique chiropractors use to help relieve pain, reduce inflammation, and support tissue healing.

At Proactive ChiroCare, I use acupuncture as part of an integrated approach — targeting muscles, nerves, and connective tissue involved in injury and pain.

🩺 It can help with:
• Muscle strains & sports injuries
• Chronic neck & low back pain
• Tendon injuries (shoulder, elbow, Achilles, plantar fasciitis)
• Sciatica & nerve-related pain
• Rotator cuff & shoulder injuries
• Hip pain & chronic injuries
• Postural & repetitive strain injuries (desk work, tech neck)

🎯 How it helps:
✔️ Reduces pain & inflammation
✔️ Improves circulation to injured tissue
✔️ Releases tight muscles & trigger points
✔️ Supports and improves the body’s natural healing response

Whether you’re an athlete, a desk worker, or retired and wanting to stay active and pain-free — acupuncture can be a powerful part of your recovery.

📅 Book your appointment and experience the difference.
🔗 Link in bio | Proactive ChiroCare & Massage Therapy

01/01/2026

For 2026, let’s use the new year to focus on becoming more consistent in our health choices. Discipline is built by keeping promises to yourself.

Healthy habits aren’t built in one workout —
they’re built in the quiet choices:
• showing up when motivation is low
• choosing movement even if it’s short
doing it again tomorrow
Stacking new healthy habits on top of others

Exercise and caring for your health become powerful tools when they are part of your routine, not a resolution you abandon. In addition to workouts & healthy food choices, this may also include regular massages & visits to your chiropractor and naturopath.
Let’s make 2026 the year of the healthiest version of you.
Choose wisely. Stay consistent.
Strong habits create strong bodies & minds 💪

01/01/2026

For 2026, let’s use the new year to focus on becoming more consistent in our health choices. Discipline is built by keeping promises to yourself.

Healthy habits aren’t built in one workout —
they’re built in the quiet choices:
• showing up when motivation is low
• choosing movement even if it’s short
doing it again tomorrow
Stacking new healthy habits on top of others

Exercise and caring for your health become powerful tools when they are part of your routine, not a resolution you abandon. In addition to workouts & healthy food choices, this may also include regular massages & visits to your chiropractor and naturopath.
Let’s make 2026 the year of the healthiest version of you.
Choose wisely. Stay consistent.
Strong habits create strong bodies & minds 💪

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!

Dr. Rena Citron

03/10/2026

02/25/2026

01/21/2026

01/21/2026

01/19/2026

01/01/2026

01/01/2026

07/08/2025

07/02/2025

06/17/2025

05/27/2025

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