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

06/02/2026

🔥 Side Plank with Hip Abduction 🔥

Popularized by renowned sports scientist Bret Contreras, the Side Plank with Hip Abduction is a challenging bodyweight exercise that targets the gluteus medius while also building core, hip, and shoulder stability.

🛠️ How to perform it (can be done on the floor):
✅ Lie on your side and support yourself on your forearm, keeping your elbow directly beneath your shoulder.

✅ Keep your body in a straight line with your hips stacked.

✅ Press through your grounded foot or knee and lift your hips off the floor as high as possible.

✅ At the same time, raise your top leg toward the ceiling while maintaining control.

✅ At the top, drive your hips forward and squeeze your glutes. As you lower, allow your hips to move slightly back before repeating.

💡 Pro Tips for an Extra Glute Burn
• Increase your range of motion by elevating your upper body on a bench or pad (like the pictures).
• Slightly point your top foot downward to increase activation of the upper-outer glutes.
• Add a loop band around your thighs as the exercise becomes easier.
• Hold the top position for 1–5 seconds to maximize muscle engagement.

🏃‍♀️ This is one of my favourite exercises for runners because it helps improve pelvic stability and strengthen the glute medius—an important muscle for efficient running mechanics.

⚡ It may also be helpful for some individuals with sciatica or low back pain when appropriate, but exercise selection should always be individualized and guided by your healthcare provider.

Experience matters when it comes to your care 💙At Proactive ChiroCare & Massage Therapy, our knowledgeable and compassio...
05/07/2026

Experience matters when it comes to your care 💙

At Proactive ChiroCare & Massage Therapy, our knowledgeable and compassionate massage therapists are dedicated to helping you move better, feel better, and get back to doing what you love.

Whether you’re dealing with muscle tension, stress, headaches, sports injuries, or everyday aches and pains — we’re here to help with personalized care tailored to your needs.

📍 Conveniently located in Windsor
📅 Book your appointment today

05/07/2026

Experience matters when it comes to your care 💙

At Proactive ChiroCare & Massage Therapy, our knowledgeable and compassionate massage therapists are dedicated to helping you move better, feel better, and get back to doing what you love.

Whether you’re dealing with muscle tension, stress, headaches, sports injuries, or everyday aches and pains - we’re here to help with personalized care tailored to your needs.

📍 Located in Windsor
📅 Book your appointment today

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.

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

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