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Archive for the ‘chiropractor’ Category

Helpful Resource – Yoga Poses to Ease Low Back and Hip Tension 

Posted on: April 22nd, 2020 by TouchStone Health

Posted by: Dr. Jocelyn Hayes, D.C.

(source: Roxanne Gan and printed with permission)


If you’re like me you’re probably noticing body tension creeping in while you try to work from home. Not being able to have your usual chiropractic, massage and acupuncture appointments doesn’t help either. I wanted to share a short but effective yoga routine that’s been helping me keep my body feeling as good as possible over these last few weeks. I hope it helps ☺

1st Row:

Its always therapeutic and relaxing to start with child’s pose then a couple cat-cow stretches. 

Child’s pose – let your body relax over your legs. Breathe deeply 5x while you continue to let go of tension.

Cat-cow stretch – Inhale arch back, exhale round back, repeat 5 times

2nd Row:

Squat – release tension in back as you twist and open up the hips too.

Seated twist – Keep spine long. Inhale to lengthen spine, exhale to twist.

3rd Row:

Seated – Butterfly pose to stretch the spine & inner thighs. Keep back tall and long as you flex at the hip.

On your back – hug knees to chest keeping shoulders down, using core strength to get hips closer to ground to stretch lower back. Then open legs for happy baby pose to stretch hamstrings and inner thighs. 

Rest in supine butterfly for a few deep breaths.

4th row:

Thread the needle – stretching the glutes help release tightness in the lower back too. Relax shoulders, gently pull leg into tummy and lengthen tailbone down to feel the stretch. 

Finish with a good spinal twist, breathing into the belly, exhaling from the lower back.

Hold these poses for 1 to 5 min.

*note: These stretches should never cause pain. If they do, do not continue with that particular stretch.


What are your big rocks?

Posted on: December 10th, 2018 by TouchStone Health

Change of season often brings with it just that…change.  The easy going energy of summer and transitionary time of fall have passed and we often find ourselves busy with routine once again.  Amongst the winter season brings physical and emotional stressors…particularly the months of December-February.  Kitchener Waterloo is a busy city with very busy people.  I see many people in my office trying to juggle a lot and often come in when the stress has become too much, resulting in anxiety, depressed mood, insomnia, etc.  For many, prioritizing self and our health can be tricky when so much is asked of us.

It’s a time to ensure care for self is a priority as this season often brings increased expectations and busyness.

I once heard this great story about a teacher from an elementary class who wanted to remind his students about the importance of priorities.  Apparently this is a true story.

Each kid was given:

  • a gallon jar with the lid
  • a pile of sand
  • 4 large rocks
  • a pile of gravel
  • handful of little rocks
  • a pitcher of water

The teacher asked the students to fit everything into the jar and they attempted to do so.  Many combinations were tried but after 10-15 minutes they gave up, saying it was impossible.  The teacher then showed them how to strategically fit everything into the glass jar, proving it wasn’t impossible.  First the large rocks went in, staggered upon each other.  Next were the little rocks, that fit in between the empty spaces, then the gravel, then the sand and finally, the water.  Each smaller item filled the spots that were left open and finally the lid was put on.

The teacher then shared with his class, the point of the exercise: Life is always going to be very full…with demands and expectations from various areas of ones life and our job is to figure out what the ‘big rocks’ are and ensure they are a priority.

I was told this story about 25 years ago and have remembered it.  As I have grown, the prediction of that teacher proved true – that life is full with expectations coming from so many places.  But when I have identified what my ‘big rocks’ are and ensured they fit into my jar/life first – everything else seems to sort itself out.  The key for me though, was remembering that my ‘big rocks’ change from time to time….some weeks/months demand something different where a former ‘big rock’ has needed to become a ‘small rock’ in this analogy.

This simple example reminded me that there needs to be fluidity in our lives with our goals/ideals.  Life is full of varying experiences and we need to support ourselves amongst that diversity.

I hope this simple story is helpful, reminding you to honour what your ‘big rocks’ are and knowing that nothing is set in stone, per say…things can change from time to time.  But give space for honouring them and seeing if everything you desire fits in the jar more easily and readily thereafter.

Amanda Cressman, N.D. Naturopathic Doctor

New Chiropractor at TouchStone Health treating the Whole Person with Various Modalities

Posted on: January 29th, 2018 by TouchStone Health

We are happy to welcome Dr. Jocelyn Hayes, D.C. to TouchStone Health.

Jocelyn is a Chiropractor who has a unique practice style, incorporating various modalities to assist you in your health journey, whether that is achieving recovery from injury, injury prevention or wanting to optimize your state of health and well-being.  She is warm and friendly, incredibly knowledgeable and open to working with you to create the right treatment plan, specific to your needs.  Jocelyn is known for treating the whole person and is passionate about you feeling comfortable with the treatment plan created for you.

Dr. Jocelyn Hayes, D.C. works with various modalities to help you with your health goals.  These are:

These various modalities are often used in combination to ensure you have the right care package, specific to your needs.

Some of her favourite conditions to work with include (but aren’t limited to):

  • Headaches and migraines
  • Pregnancy related pain
  • TMJ or Jaw Pain
  • Sciatica
  • Repetitive Strain Injuries
  • Carpal tunnel syndrome
  • Golfers and Tennis elbow
  • Plantar Fasciitis
  • Achilles Tendonitis
  • IT Band Syndrome
  • Shin Splints
  • Rotator Cuff Tendinitis

If are you interested in becoming a patient of Dr. Jocelyn Hayes, D.C. please use our online booking system to find a day and time that work for you.  If you have any questions she is happy to do a 10 or 15 min consultation over the phone or in person to answer any questions you would have before booking in.

564-572 Weber Street North, Unit 3A
Waterloo, Ontario