What are the opening hours?

Monday 7am - 8:45pm Tuesday 7am - 8:45pm Wednesday 7am - 8:45pm Thursday 7am - 8:45pm Friday 7am - 7pm Saturday 8am - 12pm

Williams Chiropractic Health & Performance Centre

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Canada
Fredericton, NB
Williams Chiropractic Health & Performance Centre

Our goal is to get you back to what you want to do as quickly and safely as possible. FAX 506 206 0255

11/26/2025

Welcome Dr. Mal!

Mallory was born and raised in Gagetown, New Brunswick.

A lifelong athlete, she grew up playing hockey, rugby, and softball.

She completed her Bachelor of Science in Kinesiology at the University of New Brunswick before moving to Portland, Oregon to earn her Doctor of Chiropractic degree from the University of Western States.

Dr. Mallory is passionate about providing evidence-based, patient-centred care. She enjoys treating patients of all ages and uses a variety of manual therapy techniques, including biomedical acupuncture.

With her athletic background, she has a special interest in working with athletes—from youth and competitive players to weekend warriors—helping them recover, perform, and move with confidence.

When she’s not in the clinic, Mallory can be found on the ice, at the ball field, or training in the gym.

Book online today or call the clinic!

09/19/2025

Did you know your breath can reduce pain? 🤯 These 4 techniques activate your body's natural pain relief:
TECHNIQUE 1: Diaphragmatic Breathing

Hand on chest, hand on belly
Breathe so belly rises more
Chest stays relatively still

TECHNIQUE 2: 4-7-8 Method

Inhale for 4 counts
Hold for 7 counts
Exhale for 8 counts

TECHNIQUE 3: Box Breathing

Inhale for 4, Hold for 4
Exhale for 4, Hold for 4
Repeat cycle

TECHNIQUE 4: Pain-Focused Breathing

Breathe into the painful area
Imagine breath bringing relief
Exhale tension away

Start with 2-3 minutes daily. Which technique will you try first? 💨

09/17/2025

One wrong lift can cause weeks of pain! 😬 These 5 steps keep your back safe:
STEP 1: Plan Your Lift

Test the weight first
Clear your path
Get help if needed

STEP 2: Foot Position

Feet shoulder-width apart
One foot slightly ahead
Close to the object

STEP 3: Squat Down

Bend knees, not back
Keep chest up
Maintain natural spine curve

STEP 4: Secure Grip

Use both hands
Get close to your body
Firm, comfortable hold

STEP 5: Lift Smoothly

Rise with your legs
Keep object close
Stand up straight

Practice makes perfect! What's the heaviest thing you lift regularly? 💪

09/15/2025

Your desk setup could be causing your back pain! 😱 These 6 changes can prevent hours of discomfort:
STEP 1: Monitor Height

Top of screen at eye level
Arms length away (20-24 inches)
Directly in front of you

STEP 2: Chair Position

Feet flat on floor
Knees at 90 degrees
Back supported by chair

STEP 3: Keyboard & Mouse

Elbows at 90 degrees
Wrists straight, not bent
Mouse at same level as keyboard

STEP 4: Lower Back Support

Small pillow or lumbar roll
Positioned at belt level
Maintains natural spine curve

STEP 5: Lighting & Glare

Screen perpendicular to windows
Reduce glare and reflections
Adequate ambient lighting

STEP 6: Movement Breaks

Stand every 30-45 minutes
Stretch for 2-3 minutes
Walk around your space

Which step surprised you most? Save this and tag a coworker! 💾

09/12/2025

Rushing back causes re-injury! 😤 This 6-phase plan gets athletes back stronger:
PHASE 1: Rest & Recover (1-7 days)

Complete rest from aggravating activities
Focus on healing
Gentle daily activities only

PHASE 2: Gentle Movement

Pain-free range of motion
Basic movements only
No weight or resistance

PHASE 3: Strength Building

Light resistance exercises
Gradual load increase
Sport-specific movements

PHASE 4: Sport-Specific Training

Skills practice at 50-70% effort
Focus on technique
Stop if pain returns

PHASE 5: Progressive Loading

70-90% effort levels
Monitor body response
Track progress daily

PHASE 6: Full Return

100% participation
Confidence restored
Ongoing maintenance

Which phase are you in? Save this roadmap! 🔄

09/10/2025

Sitting all day is the new smoking! 😱 These 6 exercises counteract desk work:
EXERCISE 1: Neck Releases (every hour)

- Gentle side bends (15 sec)
- Chin tucks (10 reps)
- Shoulder blade squeezes

EXERCISE 2: Seated Spinal Twists

- Rotate left/right holding chair
- 10 reps each direction
- Feel gentle stretch

EXERCISE 3: Hip Flexor Stretches

- Step back in lunge position
- 30 seconds each leg
- Feel stretch in front of hip

EXERCISE 4: Calf Raises

- Rise on toes, hold 2 seconds
- 15-20 reps
- Boost circulation

EXERCISE 5: Desk Marching

- Lift knees alternately
- 30 seconds to 1 minute
- Gets blood moving

EXERCISE 6: Deep Breathing

- Hand on chest, hand on belly
- 1 minute reset
- Mental and physical refresh

Try one right now - which feels best? ⏰

09/08/2025

Got sudden back pain? Don't panic! Here's your 5-step action plan that's helped thousands of our patients 👇

STEP 1: Stay Calm & Assess (2 minutes)

Don't panic - most back pain resolves
Rate your pain 1-10
Note if pain shoots down legs

STEP 2: Gentle Movement

Avoid bed rest completely
Walk for 5-10 minutes every hour
Try gentle stretches if comfortable
💡 Movement is medicine

STEP 3: Ice or Heat?

First 48 hours: Ice for 15 minutes
After 48 hours: Heat for comfort
Never apply directly to skin

STEP 4: Sleep Position

Side sleeping with pillow between knees
OR back with pillow under knees
Avoid sleeping on stomach

STEP 5: Know When to Call

Call us if: Pain down legs, numbness, no improvement in 72 hours
Emergency: Loss of bladder/bowel control

Follow these steps and you're on the right track! Have you tried these before? 👇

09/04/2025

Myth: Bed rest is best for back pain.

Reality: movement and gentle activity promote faster healing.

08/29/2025

We hope you all enjoy the last long weekend before going back to school.

Emails and Calls will be returned onTuesday Sept 2.

08/01/2025

We are closed today and Monday for the long weekend.

Emails and calls will be returned on Tuesday.

Hope you all have a restful weekend.

What's your plans?

06/27/2025

Our staff are taking a break this weekend.

We will be closed Monday June 30 and Tuesday July 1.

Emails and phone calls may be returned on Wednesday July 2.

Enjoy your weekend!

05/30/2025

Myth busted: Stretching isn't the magic fix for all tightness. ❌

In fact, sometimes it can make things worse!

That sensation of tightness might actually be your body asking for better stability or control.

Let's find out what YOUR body truly needs.

Address

169 Main Street (Upper Level)
Fredericton, NB
E3A1C6

Opening Hours

Monday	7am - 8:45pm
Tuesday	7am - 8:45pm
Wednesday	7am - 8:45pm
Thursday	7am - 8:45pm
Friday	7am - 7pm
Saturday	8am - 12pm

Website

http://www.williamschiro.ca/

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