To keep our joints healthy we need to move them, on a daily basis, throughout their full range of motion. This helps stress the ligaments and muscles supporting the joints, as well as, distribute the synovial fluid throughout the joint. The synovial fluid helps to reduce friction and provide the cartilage with the nutrients it needs to stay healthy. Elbow circles (CARS) This is another one of my exercises that… Read More »Circles (CARs) for healthy elbows
Dr Notley, Winnipeg Chiropractor and athletic therapist, demonstrates open chain knee circles to emphasis the rotational mobility of the knee. The knee has the ability to rotate. A lack of range of motion in rotation can alter the movements around the ankle and hip. This may be a cause of pain in the knee, ankles, hips and even the lower back. Those who have pain with squatting may be having… Read More »Knee circles for healthier knees
🚨 STOP treating your hip pain the wrong way!
Have you been stretching, strengthening, and treating your hip for months with no relief?
What if I told you that 58% of hip pain cases actually start in your LOWER BACK?
You might be treating the wrong area entirely
The front of the arm has two muscles, the biceps brachii and the brachialis. Both muscles cross the elbow and are involved in flexing the elbow bringing the hand to the shoulder. Whereas the brachialis only crosses the elbow, the biceps also crosses the front of the shoulder and proximal radio-ulnar joint (this joint is involved in turning the forearm. Because of this the biceps is involved in flexing the… Read More »Self myofascial release of the biceps and brachialis
Power Running is an article written by Vic Keller and James Slade. Vic is an active referrer to my Gelley Chiropractic office in St. Vital and Downtown Chiropractic Centre in Downtown Winnipeg. They recently wrote this article for the Manitoba Running Association. Here is the article: “After spending the last few weeks in the off-season, many runners are looking at the best way to get back into shape and to… Read More »Special Guest Posting: Power Running on Active Release Techniques
Should I stop exercising if it hurts?” Not always.
Pain doesn’t always mean damage. It is often your nervous system saying “pay attention,” not “stop.”
Here’s a simple guide I use with patients, based on the Traffic Light System:
🟢 GREEN LIGHT
✔ Pain ≤ 3/10
✔ Goes away in a few hours
✔ No loss in strength or movement
👉 You’re good to keep going — even progress a little.
🟡 YELLOW LIGHT
⚠ Pain 4–6/10
⚠ Lingers up to 72 hours
⚠ No major function loss
👉 Hold steady. Focus on recovery, not pushing harder.
🔴 RED LIGHT
🛑 Pain ≥ 7/10
🛑 Sharp, lasting >48 hours
🛑 Interferes with movement
👉 Modify or pause. This is a sign to reassess.
💡 Pain is feedback — not failure.
Train with it, not against it.
This is a continuation of my previous blog post, Core Training: Back Pain Rehabilitation and Rowing Exercise. If you don’t feel like reading the previous post, the research paper compared the load on the spine between three rowing exercises (inverted row, one arm standing row, and bent over row). The inverted row had the lowest load on the spine. The one arm row had the highest torsional challenge (the core… Read More »TRX suspension trainer and back pain: challenging the spine
“When I walked into your office Chris, I wasn’t completely sure that adjusting me or acupuncture would work to relieve my pain. Thank God I was wrong. I can honestly say I am pain-free and that is something I truly never thought could happen because I hurt in so many places. Those little needles and the trust I had in you Chris, as a chiropractor and a friend, have changed… Read More »Chiropractic Patient Testimonial
Your Tension Headaches Guide – Dr. Notley Your Tension Headaches Guide Breaking Free from the Grip of Chronic Head Pain If you’re reading this, chances are you’ve experienced tension headaches — that familiar, unwelcome sensation of a dull, persistent ache that wraps around your head like a tight band, making it difficult to concentrate, work, or enjoy your day. You’re not alone. Tension headaches affect nearly 8 out of 10… Read More »What are Tension Headaches
Why Your Knee Pain is Actually a Rotation Problem Most people treat the knee like a simple hinge—a door that only opens and closes. However, human movement is far more complex. For your knee to function without wear and tear, it relies on a sophisticated “Screw-Home Mechanism.” This is a physiological rotation of the tibia (your shin bone) that allows the joint to lock and unlock efficiently. When you lose… Read More »Get your knees rotating better with this exercise
