Bird Dog is a fitness routine that looks easy but is actually complex and a vital core strengthening exercise.  Most people do it on the floor but for those with mobility issues it can done on a bed. 

1. Go on all fours.
2. Centre yourself so your back is straight, your arms and legs strong, so that if someone pushed you would resist falling.
3. Lift the opposite arm and leg, imagining a straight line between the reaching arm and foot, while trying not to let your hips sway.
4. Hold this for 10 seconds, then reverse arms and legs.  

This exercise is recommended by Stuart McGill, PHD.  I have recently been introduced to its value as part of a treatment protocol for Back Pain in two wonderful podcasts, The Drive with Peter Attia (January 29, 2024), and Huberman Lab (July 15, 2024).  I enjoyed these podcasts so much that I will comment on them more in upcoming blogs. For now, I believe we should all embrace Bird Dog in our exercise routine for greater back health, core stability and more enjoyment of life. 

When you next book with me for a massage at RoseWellness, if you mention it I will show you how to properly do Bird Dog.
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RoseWellness will be closed from July 5 to 26.  Both Catherine and Witold will ready for your massages in August.  You can reach them by email if you have any questions, but booking is open and available.  Follow the link on the Home page.

Once again Catherine will be riding with team DocsChoice for her 10th Ride to Conquer Cancer, a 280km weekend ride to raise money for the Princess Margaret Hospital.  If you would like to support her or are interested in joining, you can access her site below.

supportthepmcf.ca/ui/Ride23/p/81f671acbcbb4fec8913dec9a916c4b6

Once again I will embark in the epic attempt at contributing to Cancer Research at the Princess Margaret Hospital.  I know first hand how the care at this hospital helps.  
This will be my 8th Ride to Conquer Cancer.  This year I plan on raising $4000 to help make an impact in Cancer Care.
The Ride is two days and I plan on doing 260km.
If you would like to support Cancer Research follow the link above. 

Record inflation has affected all of us.  RoseWellness will be increasing fees accordingly for January 2023. 
Please visit the Home Page for a list of new fees.

We highly recommend you wear either:

- a surgical disposable mask,
- a cloth mask layered with a procedural mask. 
- a KN95 mask which will filter out up to 95% of particles in the air.

The mask must cover your nose and your chin. 
The omnicron is highly contagious and is surging in Toronto.
​Catherine has recovered from it and suggests not letting your guard down.  
 

Catherine Rose will be on holidays until January 11, 2022.
Witold will be working during this time.
​We wish you a happy and safe New Year.

On March 17 Catherine Rose received her first Pfizer vaccine, and the following week Witold received his.
We will still be wearing masks at all times, and observing the washing hands protocol.

Covid 19 Screening: You will be screened twice for covid 19 before your appointment.  Within 24h of your appointment you will be emailed screening questions that you must respond to.  Then upon your arrival we will once again make sure you are free of any symptoms.

Your Appointment: Please arrive for your appointment no more than 5 minutes ahead.  Public Health requires that you wear a mask at all times. A three layer clean disposable mask is recommended.  We will have them available for a nominal fee if need be.

Scheduling: In order to accommodate significant increase in cleaning time between clients, we will be able to see fewer clients in a day. If you don't find a time that works for you on the scheduling app please call or text us. Same day bookings will not be permitted during this time.

Hand Washing:  Before and after each appointment we will follow proper hand washing protocol, that including scrubbing with soapy water for a minimum of 20 seconds.

Cleaning: All linens are changed between clients.  Dirty linens are kept in a closed bag in the laundry bin. All surfaces, including the chairs and the massage table, are cleaned with a Health Canada approved cleaner between clients. 

Cleaning & Visitor Log: We are required to keep a log of all cleaning between clients. We are also required to keep a log of all visitors for the purpose of contact tracing should the need arise.

Should you have any questions please reach out to us.  
We are grateful for your continued support and want to provide you with a safe and positive experience.

RoseWellness would like to wish you and your families a festive holiday season.
We hope the new decade will bring you new hope and great health.
Catherine will be away for a short holiday and taking bookings after January 8.
Witold will be available for booking on December 24 and 31st.