Wellness Articles

Part Time Receptionist Position Available

We are looking for a person who is a team player and displays a positive attitude. The applicant must be professional in appearance and interactions, and be able to communicate effectively and confidently. You must be able to multitask in a busy environment and be proficient with Microsoft Office. Previous medical office or clinic experience is helpful. We are also looking for someone with personal experience with the types of alternative and holistic services our clinic offers and will be able to answer questions related our practitioners and services.

The applicant will be required to
✓ Book and bill patients
✓ Demonstrate efficiency when answering telephone and providing information to patients
✓ Inventory and light Admin duties- log, order, and track supplements, order office supplies, cut bi-monthly cheques to practitioners, liaison between patients and practitioners
✓ Assist with social media postings/marketing

Approximately 30-35 hours per week is required which include weekdays and evenings, with the odd Saturday if holiday relief is required. We are looking for someone who is flexible, wanting to grow with the position, and is looking to commit for a minimum of 18 months. We are looking for someone to start training immediately as training hours can be somewhat flexible; the set reception shifts will commence late November. Starting wage is negotiable depending on experience.

To apply, please drop off your CV and cover letter to the office email (reception@vitalityclinic.ca) or Dr. Crysta Serne, owner (serne@vitalityclinic.ca).

*Please NO phone calls. Only applicants chosen for an interview will be contacted.

Happy Thursday Everyone!

Now is the time of year when routines take shape again and patterns emerge.  If you haven’t sought out Chiropractic care, now is a perfect time to take those first steps.

Related Links:
Why Seek Out a Chiropractor
Is Chiropractic Safe?
What to Expect at Your First Chiropractic Visit
Chiropractic isn’t all About The “Crunch”
Low Back Pain
Neck Pain
Lower Back Stretches
Upper Body Stretches
Core Exercises

Have a great day,
Dr. Crysta Serné
Chiropractor and owner of Vitality Clinic


Vancouver Chiropractor and Registered Acupuncturist Provide Tips for Back to School

It’s back-to-school time and all this encompasses; back packs, homework, books, school sports, the odd sports or playground injury, and trips to school. The activity can be great for you and the kids, but heavy backpacks and poor posture can lead to various issues later on in life.

Here are 5 easy tips that will help keep the entire family healthy for back-to-school:

1. Find a good backpack! A good pack is light, snug, and comfortable to wear. It should be made of vinyl or canvas, with two wide padded shoulder straps and a waist strap. All straps should be adjusted so the pack is snug against the wearer’s back, and not “falling away” from the body.

A quality back pack is only as good as the way it is packed! Make sure the heaviest objects are close to the body and any bumpy, odd-shaped objects are placed on the outside, away from the back.

The weight of the backpack should be equivalent to a maximum of 15% of your total body weight!

2. Help set you and your back up for success when you’re hitting the books! When you are studying or reading, find a quiet place where you can concentrate on what you’re doing. Ensure you maintain proper eye level to either your book or computer by using a stand or pillow to prop the book or computer on. This will reduce the amount of strain on your neck and shoulders from having your book lay flat. Ensure you are implementing the “rule of 90’s” when it comes to sitting posture. Lastly, make sure you have a water bottle on your desk so you can take frequent small sips.

3. Returning back to school sports after some time off during the summer? If you have taken time off, you may need to spend some extra time helping your body return to pre-summer shape.

Be sure to warm up for a minimum of 10-15 minutes before playing. The warm up should involve simple movements that are sport specific your sport and also increase your heart rate. Remember, stretch before activity to prevent injury and stretch after to promote flexibility.

4. Moving your kids into their college dorm room, new apartment, or re-organizing your den? Improper lifting of moderate to heavy objects is one of the most common ways to injure your lower back. Be sure to label your boxes so that you or individuals helping you know what can be found inside, and how heavy they will be.

Before lifting make sure you have balanced footing and a good grip (boxes with handles are ideal).

When you are ready to lift or move an object, stand so that your nose, hips, and toes are facing it. Keep the object as close to your body as possible, bend with your knees and hips, and lift while engaging your quad (thigh) muscles.

5. Commuting. Sometimes the commute in is easy, while other days it seems you are stuck in never ending traffic. Ensure you have positioned your seat and head rest to abide by the “rule of 90’s”, have your water bottle handy, and give yourself more time than needed. It’s better to arrive safely, even if that means you might be a few minutes late!

Have a great weekend,
Dr. Crysta Serné
Chiropractor and owner of Vitality Clinic

Related Links:
Sprain vs Strain
Posture at Work
Standing versus Sitting Desks
Low Back Pain
Neck Pain
Upper Body Stretches
Lower Body Stretches
Care of Head, Neck and Upper Back


Cupping Provided by Vancouver Acupuncturist and RTCMP

You can see the tell-tale marks as more and more people sport large circular bruises on their bodies. You are starting to see them on athletes and celebrities in the media. Maybe you have noticed those marks peeking out of a friend or coworker’s shirt collar. What on earth are those marks, and why are people getting this done to their bodies?

“Cupping” is the name of this technique used to produce these marks and is an excellent method in the Traditional Chinese Medicine scope to help treat pain and facilitate healing. It uses small circular cups of various sizes applied strategically onto the skin with suction. The primary concept of this method is to increase local blood circulation to stimulate the local area and treat or prevent disease.

The lifting and stretching actions the cups have on underlying tissues help with breaking up stagnation to the channels/tissues, assist in draining excess fluid and cellular waste that may be trapped within the fibres causing tightness or inflammation, and invigorate the local areas with increased blood circulation to nourish and repair tissues.

It is interesting to to note only injured tissues or channels will show bruising with cupping. Healthy tissues may become pink or flushed with the vacuum-action, but that will fade very quickly after the cups are removed. Injured tissues, on the other hand, may show bruising ranging from bright red, brownish-red, purple, to even blackish-purple. The intensity of the colour often indicates the severity of the injury and will change over the course of several treatments (ie. darker bruising will eventually become lighter in colour and density with repeat treatments). The bruises typically take about 7-10 days to completely fade away, and during that time the skin may be tender. Massaging locally can ease the bruising, but no other special care is normally required after treatment.

Common applications for cupping include arthritis, chronic headaches, lumbago/lower back pain, shoulder pain, neck pain, and general muscle joint pain.

Those with infected, ulcerated or overly-sensitive skin, or edema should AVOID cupping. Pregnant women should also AVOID cupping over the abdominal or lumbosacral areas.

If you are interested to know if cupping is right for you, please contact Clarissa for more information at clow.vitality@gmail.com or call 604-687-7678 to book your appointment today!

Clarissa Low, RTCMP


Health Tips Provided by Vancouver Chiropractor and Naturopath

Everyone experiences poor sleep from time to time. Often it is occurs when the mind is overly preoccupied by a stressful situation and the insomnia can resolve itself when the stressor is removed or circumstantial conditions improve. However, some people suffer insomnia that persists regardless of major lifestyle and evening routine changes, and the goal to achieve deep, uninterrupted sleep seems to be an unending challenge.

How does TCM approach insomnia?

From a TCM perspective, insomnia is seen as a condition stemming from internal imbalances that affect the body’s ability to sleep soundly. In fact, TCM categorizes insomnia into 5 groups and identifies the heart, liver, spleen, stomach, kidneys, and gallbladder as the possible organs affected. The heart is the governing organ for the body’s spirit and mind, so not surprisingly, it is responsible for the more common forms of insomnia.

Each type of insomnia has its own set of distinctive symptoms that allows the TCM practitioner to determine which organs are affected and need balance restored.

1. Heart blood deficiency

For this type of insomnia, it is difficult to fall asleep, the person wakes up easily throughout the night, and frequently has many dreams. Physical symptoms may include heart palpitations, forgetfulness, weak limbs, pale complexion, dizziness, blurred vision, and/or sweating easily with minimal exertion.

2. Heart and Gallbladder qi deficiency

This type of insomnia is distinctive with the occurrence of many dreams while sleeping, being easily startled awake, and generally being easily frightened or timid. Physical symptoms may include heart palpitations throughout the day or night.

3. Heart and Kidneys miscommunication

This type of imbalance, aka water-fire disharmony, is understood as the heart and kidneys not working properly in tandem to balance the fire and water elements of the body. This form of insomnia manifests with irritability, brief periods of sleep but easily woken up, and heart palpitations with a sense of uneasiness. Physical symptoms may include dizziness, tinnitus, nocturnal emissions, night sweating, sore waist and knees, feverish chest, palms and feet, and/or dry mouth/throat.

4. Spleen and Stomach disharmony

This form of insomnia is typically seen as general poor sleep with a feeling of chest fullness, and/or focal distention (below the sternum). This disharmony between the spleen and stomach is usually linked to irregular/excessive eating.

5. Liver yang uprising

This form of insomnia exhibits itself as difficulty to fall asleep, with irritability, and tendency to get angry. Physical symptoms may include dizziness, rib pain, reddish eyes, bitter taste in the mouth, constipation, and/or reddish urine.


Acupuncture can be an effective method to help correct the internal imbalances and help the body achieve better sleep. Different points are selected to address the specific type of insomnia and to help the body achieve normal sleep. Sometimes herbal formulas are also used to assist the body to normalize and calm the mind and spirit.

If you are experiencing insomnia, acupuncture and herbal formula may be suitable for you to help you achieve sound and restful sleep.
Good night and sweet dreams!
Clarissa Low, RTCMP

Tennis Stretches Provided by Vancouver Chiropractor

Summer is here! Gorgeous sunshine, elevated moods, beautiful and longer days.. what more do you need?! Unless, of course, this time of year also means playing tennis whenever you can. It’s been nearly 3 weeks now of sunshine and bliss and we have noticed every tennis court in Vancouver in use! This is so amazing and we are thrilled to see players out there exercising and enjoying themselves.

We have compiled this blog about common tennis injuries, what parts of your body are being utilized when playing, and what are some of the best stretches to perform before and after your match. Hopefully this will help you prevent injuries while playing tennis, aid with any existing ones, and help keep you on top of your game!

Anatomy of Tennis

Here is a short overview of tennis and what muscles are mainly involved. Tennis is a fast paced sport making extensive use of both the upper and lower extremities. It requires hand-eye coordination, spatial awareness, and keen agility.  Cardiovascular endurance and significant demands on the musculoskeletal system are both placed on the body during a game of tennis.

Muscles to stretch and condition…

Leg Muscles: quadriceps, hamstrings, glutes, gastrocnemius and soleus (calf muscles)

Chest and upper body: pectoralis muscles, latissimus dorsi, and deltoids

Shoulder and arm muscles: rotator cuff, biceps, and triceps

Muscles of the forearm and hand

Lower back muscles: Spinal Erectors and the deep core muscles (multifidus and rotators)

Abdominal muscles: rectus abdominis, internal and external abdominal obliques

Neck muscles: neck extensor and flexors, levator muscle


Strength training and flexibility exercises targeting all of the above areas are essential for competitive players.  Tennis players are subject to a wide range of injuries, falling into the broad categories of “acute” and “overuse”.

Rotator cuff tendonitis

Tennis elbow (lateral epicondylitis)

Strains and sprains of the wrist

Back pain

Anterior (front) knee pain frequently involving the knee cap

Calf strains

Achilles tendon injuries

Ankle sprains

Tennis toe


So what kind of stretching should you do?

STATIC stretching!  These are performed by extending a muscle until you feel tension and holding it for 45 ‘Mississippi’ seconds. Research has demonstrated static stretching performed after an activity is often more important to overall athletic performance over time than when done before exercise. My adage has always been to “stretch prior to activity to prevent injury and stretch after to enhance performance!”

But first… the warm up:

Jumping Jacks




Arm circles

Stretch your posterior chain muscles (low back, hamstrings, calves, etc) –extend your body into a downward dog pose. Downward Facing Dog Demonstrated by Vancouver Chiropractor

Stretch out your leg adductors- sit on the ground with one leg extended and the other leg bent with the sole of your foot near your extended inner thigh. Lean forward over your legs and breathe deep into your stomach. You should feel a stretch on the inside of the extended leg.

Hamstring and groin strains are common in tennis. Warming up the muscles first and then stretching them is an excellent way to prevent muscle strain while playing.

Our Top 3 Tennis Stretches

Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury, and properly rehabilitating sprain and strain injury. Please don’t make the mistake of thinking something as simple as stretching isn’t effective.

Below are 3 very beneficial stretches for tennis; there are a plethora more, but these are a great place to start.

1. Rotating Wrist Stretch: Place one arm straight out in front and parallel to the ground. Rotate your wrist down and outwards and then use your other hand to further rotate your hand upwards.

2. Yoga Mudra: This is a great stretch for the anterior shoulder, bicep, pectoralis, and back. Once seated on your heels, exhale, place your arms behind your back, and interlace the fingers together. Draw the shoulders away from the ears and squeeze the shoulder blades together to press out through the sternum. Inhale and arch the chest up towards the ceiling. Keep the chest open as you exhale and hinge at the hips, lowering the forehead down to the floor (optional). Lift the arms up as high as you can keeping the palms press together if possible.

mid back stretch demonstrated by Dr. Serne

3. Kneeling Heel-down Achilles Stretch: Kneel on one foot and place your body weight over your knee. Keep your heel on the ground and lean forward.

Have a great match!

Vitality Clinic

Are you one of the lucky ones looking forward to a much deserved holiday or extended travel? If you are, then congratulations and have an amazing trip! But if you are an individual who has a regular workout routine, chiropractor, or massage therapy treatments helping you to maintain your optimal health, consider planning ahead for the sudden change in your routine. Carrying luggage, sitting and waiting beforehand in the terminal or during your flight, and sleeping on a different mattress may aggravate an already existing ailment. Conditions such as piriformis syndrome, sacroiliac (SI) instability, sciatic pain, lower back, and knee pain. We put together a valuable list of tools you can easily incorporate into your journey to help keep you feeling fantastic!

Lower Back Support

Even if your flight is only a few hours in duration, sitting on the airplane can be uncomfortable and may aggravate ailments you already have; especially for the hips, lower back, and knees.

Sitting without support causes your lumbar spine to reverse it’s curve (slouch), adding compressive pressure to your sacrum and relevant joints. Your pelvis tilts posteriorly (backwards) and your hip flexors tighten into a shortened position. A lumbar support cushion will protect your spine by encouraging a proper posture. Otherwise, ailments like piriformis syndrome, sciatica, sacroiliac weakness, and hip flexor tendonitis will be aggravated and cause pain.

Before you take off, ask your chiropractor or massage therapist for a lower back support. They should be able to order you a proper fitting cushion.

Take Stretch Breaks

These days, unless you have a whole row to yourself, there is generally not enough room at your seat to properly stretch. If you’re on a long flight, please consider taking some time to stand up and implement some stretch breaks. Use the privacy and space of the washroom to stretch your hips and quads. Squat down to stretch your hips and grab an ankle at a time to stretch your hip flexors.

Sweat It Out

You may be exhausted from the travel but taking an hour to warm up your body once you have reached your destination is crucial. Additionally, if you are dealing with jet leg this is even more vital to your overall well-being. Exercise releases positive hormones that will help you feel great and boost your energy levels.

A cardiovascular workout will soften adhesions and loosen tight joints. A low impact workout like swimming, cycling, yoga, or treadmill walk are a few examples. If your destination does not provide a gym or yoga studio, using nature or hotel stairs can make for excellent substitutions!

Fascial Stretching

After working out, follow it up with this stretching program. Hold each stretch for 1-3 minutes and practice strong diaphragmatic breathing during each posture.

Wall Hamstring Stretch

Double Sided Spinal Twist

Piriformis Stretch

Hip Flexor and Quad Stretch

Abductor (Groin) and General Relaxation Stretch


Stay hydrated! It can be tricky with security check points to always have water with you, but do you would being yourself a disservice if you didn’t bring your water bottle to fill after. You’ll be encouraged to finish it at each check point keeping you hydrated and energized.

Proper water intake will help with
• Immune support
• Decreasing fascial adhesions
• Increasing energy levels

If you can incorporate all these tips, or even most of them, you will certainly appreciate the benefits!

Happy Travels,
The Vitality Clinic Team

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