Dr. Rena Citron

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

04/29/2026

Just a friendly reminder… cardio is still important even if you’re trying to build muscle 💪🏽🏃‍♀️
Lately, cardio - more specifically zone 2 - has been getting a bad rap —�like it’s going to kill your gains or isn’t “worth it” if your goal is muscle…
But the science says otherwise 👇

✨ Cardio helps “rejuvenate” your mitochondria (powerhouses of our cells)�→ improves energy production + endurance
✨ It increases PGC-1α (your body’s master switch for building new mitochondria)�→ better recovery + performance
✨ It reduces oxidative stress�→ less cellular damage, better long-term health
✨ Supports mitophagy (clearing out damaged cells)�→ healthier, more efficient muscle
✨ Improves VO₂ max + endurance
✨ Helps preserve function as you age and protects against chronic disease
✨ Improves sleep, mood and anxiety
✨ Helps lower blood pressure, improves insulin resistance, lips and vascular dysfunction
✨ Improves cardiometaboic health�

Simple approach:�2–4 sessions/week�→ mostly easy (Zone 2) + a little intensity

If your goal is muscle and longevity…�👉 don’t skip this piece

If pain, inflammation, or tightmuscles are holding you back, read this �Western medical acupuncture is anevidence-inform...
03/28/2026

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 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

🧠 A few reasons to hang aroundOne of the simplest exercises you can do for your spine and shoulders requires nothing mor...
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

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

If pain, inflammation, or tight muscles are holding you back, read this 👇 Western medical acupuncture is an evidence-inf...
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

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

Looking to improve your posture? This exercise will help you activate your postural, shoulder and glute muscles, while ...
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!

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/

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