Dr. Rena Citron

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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

09/24/2026

🦴 Want stronger bones? It might be time to add a little impact

Why? 🤔

Jump training is an effective way to stimulate bone growth. Landing from a height of at least 8 inches can create an impact force of 3 to 4 times your body weight. That mechanical load signals your osteoblasts (bone-building cells) to strengthen and rebuild bone.

Here's how to get started:

Start small
✔️ Begin with an 8-inch step or the bottom stair.
✔️ As your strength and confidence improve, you can gradually progress to a higher box.

🦵 Land well
Jump down with both feet, landing softly with your knees and hips slightly bent to absorb the force while still creating enough impact to stimulate your bones.

🔢 Build consistency
Aim for 10–20 jump downs, performed over 3-4 days per week.

📈 Progress gradually
If jumping isn't right for you yet, begin with heel drops or mini hops and work your way up over time.

💡 Bones respond to the loads we place on them. Combined with strength training, adequate protein, calcium, vitamin D, and healthy hormone levels, impact exercise can be a powerful tool for maintaining bone health as we age.

Always consult your physician or physical therapist before starting plyometric or high-impact exercise, especially if you have osteoporosis, joint pain, balance concerns, or a history of fractures.

Strong muscles. Strong bones. Strong future. 💪🦴

'sHealth

🦴💪 Protein: One of the Most Important Nutrients for Strong Muscles AND Strong Bones.When people think about bone health,...
07/07/2026

🦴💪 Protein: One of the Most Important Nutrients for Strong Muscles AND Strong Bones.

When people think about bone health, calcium and vitamin D usually come to mind. But there's another key nutrient that often gets overlooked: protein.

Orthopaedic surgeon and longevity expert Dr. Vonda Wright emphasizes that muscle and bone work together as one system. Healthy muscles place beneficial stress on bones, encouraging them to stay strong. Without enough protein, it's difficult to maintain either.

Why is protein so important?

✅ Provides the building blocks for muscle repair and growth
✅ Supports the collagen matrix that gives bones their strength and flexibility
✅ Helps preserve bone density as we age
✅ Works together with strength training to stimulate stronger bones
✅ Improves balance and muscle strength, helping reduce the risk of falls and fractures
✅ Supports recovery from exercise and injury

After the age of 30, we gradually lose muscle mass, and bone density also begins to decline. These changes become even more significant during and after menopause, making adequate protein intake and resistance exercise more important than ever.

Try to include 20–30 grams of high-quality protein at each meal rather than consuming most of your protein at dinner. Great options include:
🥚 Eggs
🍗 Chicken or turkey
🐟 Fish
🥩 Lean beef
🥛 Greek yogurt or cottage cheese
🫘 Beans, lentils, tofu, and edamame
🥤 Protein shakes if needed to meet your daily goals

Remember: Calcium and vitamin D help provide the raw materials for healthy bones, but protein and strength training give your body the stimulus and building blocks needed to maintain both muscle and bone.

Your bones support your muscles—and your muscles protect your bones. Take care of both.

📍 Proactive ChiroCare & Massage Therapy

Helping you stay strong, active, and independent at every stage of life.

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

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!!!

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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