5 Ways to Better Health & Fitness

Sore Neck and Shoulders is a Seasonal Pain

With the hustle & bustle of the season often comes a sore neck and shoulders.  But why?  Carrying shopping bags, longer hours shopping on-line at the computer, increased driving times – all these behaviors increase demand on the muscles that shrug your shoulders.

upper trapezius and levator scapulaeThese muscles are most commonly the upper trapezius and levator scapulae, although several other neck and shoulder muscles may be involved.  The problem is that with the increased physical demand comes fatigue and dysfunction of this tissue.  Essentially, our bodies have not been conditioned for this spike in shopping behavior!  Thankfully this holiday season comes just once a year!  But what can we do about this pain in the neck and the related headaches and body-aches?

5 Essential Tips to Surviving the Holidays:

  1. Targeted stretches to the “shoulder shrugging muscles” are one strategy.  Take a look at this short VIDEO to see how you can easily stretch the neck and shoulders to instantly reduce muscular tension.
  2. Using soothing heat is another strategy.  Heat will increase blood circulation to the muscles, and promote a relaxation effect through the nervous system.  15 minutes of heat (using a shower, bean bag, or heat blanket) will have a tremendous therapeutic effect at the end of the day.
  3. Exercise.  Maintaining your normal exercise routine helps reduce abnormal muscular tension developing from shopping.  Contrary to popular belief, shopping is not considered a substitute for your daily exercise routine.  Just because you spent 1 hr walking in the stores does not mean you can skip your daily walk!
  4. Hydrate.  As we get busy and thrown off our normal routine, we often forget to drink water.  Coffee and seasonal drinks are not good substitutes for proper hydration.  Don’t forget your water!  Your muscles are over 80% water, and without good hydration they are more susceptible to tightness and injury.
  5. Schedule your therapy in advance.  Knowing you have increased physical demands on your body during the holiday season is a great reason to schedule your therapy in advance.  Utilizing clinical treatment at LEGACIES in Surrey BC will help get you through the holidays feeling your best… but book your appointments in advance.  This is our busiest time of year and practitioners are booked solid days out.  If you call on the same day, the best we can do is put you on our cancellation list.

Did this article help?  Check-out our other Holiday Articles:

  1. Coping with Holiday Stress
  2. Reduce Neck Pain by Wearing a Scarf
  3. How LEGACIES saved Christmas
physiotherapy surrey bc

Hip Instability & Pain

Hip pain, back pain, and pain in the butt can all be commonly caused by hip instability.  Watch this 3-minute video by our physiotherapist at Legacies Health Centre and learn why it happens, what causes it, and how to stop this common dysfunction.

This is a common problem for runners, and for people who sit the majority of their day.  Learn how to stop this hip pain with just 2 simple exercises that you can do at home, starting today. Our physiotherapists at Legacies Health Centre see a wide variety of muscular imbalances and injuries, and have great experience with conditions causing pain in the hip and low back.

Legacies Health Centre has 2 clinics in Surrey BC to serve you better!  With locations at Nordel and South Surrey, our team is here when you need us.

Call us today at 604-591-5569 for further assistance.



Easy Remedy for Shoulder Pain and Dysfunction

Do you suffer from shoulder pain due to an injury?  Maybe you have developed neck and upper back pain because of it?  Or headaches? Has your shoulder mobility decreased?

This easy remedy will help restore normal mobility of your shoulder, decreasing pain and muscle tightness.  Armin Ghayyur, physiotherapist at Legacies Health Centre in Surrey BC, demonstrates how in this short video below:

This is one of the most common dysfunctions of the shoulder which leads to pain, tightness, and a decreased range of motion.  Start with this simple exercise, 3x/day and for 15 repetitions each time, and watch your mobility increase as your pain and dysfunction gradually disappears.

For more assistance, contact our clinic today at 604-591-5569, and schedule your appointment with one of our expert physiotherapists.

Legacies Health Centre has 2 locations to serve the communities of Surrey and Delta BC.

Have you stopped running because of an injury? At Legacies Health Centre in Surrey BC we see a wide range of injuries that limit people from the activities they love – including running. When your recreational activities stop because of injury, depression can soon set in, making a comeback all that much harder. Exercise releases serotonin and dopamine (the “happy” hormones), and greatly affects our mood and motivation when these levels drop.

So what can we do?

  1. Well, as “Dory” from Finding Nemo has taught us, “just keep swimming” – or just keep moving in our case. Maybe you can’t run, but can you walk? Maybe you can’t walk, but can you swim? Maybe you can’t swim, but can you push your own wheels in your wheelchair? Our bodies NEED to move, and no matter what it looks like, movement will get you back on the road to recovery.
  2. Get treatment. Recovery times can be decreased dramatically with quality treatment. At our facility in Surrey, we can often get people back to their optimal-selves again in half the time, which for some people means months or even years sooner than if they did not receive therapy. Work with your doctor and a team of quality practitioners and put this injury behind you.
  3. Watch what you feed yourself… When you are in pain, you will reach for those comfort foods, often containing sugars to get that dopamine response you are now missing from exercise. But this can quickly become a slippery slope, and weight-gain can lead to more depression and physical pain. It is very common for people with injuries to gain weight because of this, making the battle to come back even harder.  It’s important to remember, even when you are in pain, that you have a choice.

Running with an Injury, Surrey BCTo assist you further, here is a gift and a helpful link!

  1. “Stop Pain Now!” is our 7-Part Online DVD set to help you conquer chronic pain with no medications and using techniques that have zero cost. Regularly $136, now at no charge!
  2. Dr Shalviri’s 8-week Weight-loss Program has been internationally acclaimed as creating a lasting lifestyle change simply through understanding foods and making healthy choices. With recipes you make from your common grocery, Dr Shalviri walks you through what may be your greatest 8-week life journey to better health.

Healthy Gardening Tips

It’s that time of year again when we start seeing an increase of low back and shoulder problems at Legacies Health Centre.  Gardening season is upon us, and it’s a time when the body can be challenged with new activities and postures.

Take a moment to read this article adopted from the CDC, which gives the top gardening tips based upon the most frequently occurring gardening health challenges.

Click here for Gardening Health Tips.

Gardening health tips by Legacies Health CentreDo you have seasonal allergies?  Nothing seems to help?  Many people suffer with seasonal allergies and struggle to find remedies that don’t leave them “fuzzy-headed”.  At Legacies Health Centre, our naturopathic physicians administer a special treatment that boosts the body’s immune system, which increases your natural resistance to allergies.  For many people, this is a game changer.

Click here for more information on Naturopathic Allergy Remedy.


watermelon and basil water (1)

Healthy Mother’s Day Ideas from Legacies Health Centre

A little bit of thought and some planned quality time are sure to create a memorable Mother’s Day. Here are two simple and inexpensive ideas to add a theme of “health” into your plans for Sunday:

  1. Go for a walk. Walking is one of the simplest forms of exercise, and something most everyone can do at their own pace. A good walking pace is one that you can carry-on a conversation, which your mother will of course value. Walking helps lower blood pressure, helps prevent type II diabetes, and will help your mom reduce her risk of getting osteoporosis. Natural endorphins are released when you walk, as well as dopamine – the body’s “happy hormone” – so you are sure to create a happy memory here!
  2. After your walk, it’s time to hydrate. Here is an easy recipe that is sure to score you points!

Pressed Watermelon with Basil Water *

watermelon and basil water (1)Ingredients

  • 4 cups red or yellow seedless watermelon chunks (about 1/4 large melon)
  • 6-8 large basil leaves
  • Pinch of sea salt
  • 1/4 teaspoon white wine vinegar
  • 4 cups chilled water


Combine watermelon chunks and basil leaves in a colander placed over a large bowl. Using a metal ladle or spoon, press watermelon to extract as much juice as possible. (The remaining pulp should be fairly dry.) Season the juice with sea salt and white wine vinegar, and strain through a fine-mesh sieve into a large pitcher. Add 4 cups chilled water, stir, and serve.

Nutritional Information

Calories per serving: 46
Fat per serving: 0.0g
Saturated fat per serving: 0.0g
Monounsaturated fat per serving: 0.0g
Polyunsaturated fat per serving: 0.0g
Protein per serving: 1g
Carbohydrate per serving: 12g
Fiber per serving: 1g
Cholesterol per serving: 0.0mg
Iron per serving: 0.0mg
Sodium per serving: 44mg
Calcium per serving: 18mg


*Source:  Health.com

To all our moms out there, have a wonderful Mother’s Day!

P.S.: Don’t forget the flowers 😉

P.P.S.: Does your mom have an injury that is preventing her from walking?  Call our clinic 604-591-5569 and ask for one of our expert practitioners.  We have a Lowest Cost Guarantee and Senior Discounts to keep the cost very low.

self massage headaches

Self Massage Technique for Headaches

Do you suffer from headaches or neck pain?  Maybe it is aggravated from computer work or driving?  We asked our Registered Massage Therapist (RMT) at Legacies Health Centre in Surrey / Delta BC to help us with this problem.

This video will show you a simple self massage technique to remedy your tight muscles that are causing your headaches or neck pain.

Try this technique, 2-3 times a day, and notice a decrease in those headaches and neck pain.  It’s that simple!

If you need more assistance, and require the expertise of a Registered Massage Therapist (RMT) in Delta or Surrey BC, please call our clinic: Legacies Health Centre, at 604-591-5569.  We cam help!


Weight Loss Secrets Revealed

Did you know 95% of all dieters couldn’t keep weight off for more than a year? The most common type of diet failure is a low-calorie diet (800-1100 calorie diet), otherwise known as a “starvation diet”. These diets are difficult for your body in the long-run, and simply are not sustainable. Many programs advertise the fast results, but in the end the yo-yo effect can actually cause you to gain more weight than when you started – leaving you defeated and unmotivated.

Dr. Shalviri, naturopathic physician at Legacies Health Centre, has developed a weight-loss program based on scientific research and creates proven long-lasting results. So what’s the secret? How can people in her program lose 20 lbs and keep it off year after year? Here are a few of the secrets revealed:

naturopath1. Dr. Shalviri’s program is NOT a starvation diet. You get the calories your body needs, and reduce the calories you don’t need. But you will be surprised at just how much you do get to eat and how satisfied you feel. No stomach grumbling because you’re not starving yourself!
2. You make all your meals with food you buy at the common grocery. Other programs that have you buy their meals and mix their shakes are not helping you create lifestyle habits – they are making you dependent and lazy! Dr. Shalviri gives you simple recipes that you make in your kitchen, with new ones each week. Simple to make, you’ll find your family also starts eating better too!
3. Through bio-chemical blood lab-analysis, Dr. Shalviri is able to identify hypersensitivities and inflammatory reactions you might have to certain foods. By removing these from your diet your digestive system works better – less gas and bloating, and better overall nutritional absorption and function.
4. Dr. Shalviri follows-up with her patient’s every week. This accountability keeps you on-track. Having someone check-in with you greatly increases your chances of success. By doing this, Dr. Shalviri can also measure and adjust the program specifically to your individual health.

By applying these principles to a guided weight-loss program, a lifestyle change will occur and the results become life-long. Dr. Shalviri’s goal is to assist you over 8-weeks, to create this lifestyle change, and then that’s it! No annual life-long memberships – because in just 8-weeks you can learn the tools to keep the weight-off permanently. In fact, with this lifestyle change, follow-up with patients shows continued weight-loss year after year that is gradual and appropriate.

dr asal shalviri*Dr.Shalviri is a Naturopathic Physician specializing in weight-loss, digestive function, and hypersensitivities. Her work in the field of weight-loss has been published and featured in Women’s Health magazine, Men’s Health magazine, the Vancouver Sun, and ABC News to name just a few. Dr. Shalviri is the 2016 Consumer’s Choice Award winner for Naturopathic Services in Greater Vancouver, and practices at Legacies Health Centre in Surrey BC.

IMS Physiotherapy in Surrey

IMS Physiotherapy Treatment in Surrey

Legacies Health Centre, located in Surrey BC at 604-591-5569, offers a wide range of treatment options, which includes IMS (intramuscular stimulation) used by our registered physiotherapists. Below is some information about IMS and how it is used in physiotherapy treatments to help get our patients better.


At Legacies Health Centre, if you are seen by a physiotherapist for IMS treatments, small thin needles are used to “reset” unhealthy muscle tissues (often referred to as trigger points). With IMS, no medication or substance is injected in to the skin, just the needle itself. The needles used by the physiotherapist in IMS treatments are similar to those used in traditional Chinese acupuncture. The application of the needle, however, is significantly different from traditional Chinese medicine.

IMS needles are intended to be used on tight, sensitive “knots” or bands of muscle tissue that may have been irritated by posture, trauma (such as a motor vehicle accident), and day- to-day activities such as sports or work. In Surrey at Legacies Health Centre, the actual IMS technique with the IMS Physiotherapy in Surreyphysiotherapist is just one part of the visit, and may take anywhere from only 3-10 seconds. If required, the physiotherapist will move on to the next group of muscles. While IMS only takes 3-10 seconds per muscle, its effects typically last much longer. Our physiotherapists aim to use IMS to cause neurophysiological changes to the local tissue and nervous system.

Physiotherapist in Surrey at Legacies Health CentreSince utilizing IMS in my physiotherapy practice, I have seen quicker and more effective results in treating muscle and nerve pain than I would have seen before. The effects last longer, and the changes are almost immediate.” – Jasub Jarquin, Physiotherapist in Surrey& Delta BC at Legacies Health Centre


IMS has been supported heavily in current research to treat chronic myofascial pain. Clinically, our physiotherapists find it is effective in numerous treatments for nerve/musculoskeletal conditions, such as:

  • Tennis Elbow/Golfer’s Elbow
  • Chronic mechanical low back pain
  • Headaches (ie. Cervicogenic)
  • Plantar fasciitis/Achilles Tendinopathy
  • Postural dysfunction related to the Neck, Midspine, Low Back or Pelvis
  • Patellofemoral Pain or Mechanical Knee Pain
  • Sciatica/Piriformis syndrome

Are you looking for IMS physiotherapy treatment in Surrey, BC? Call Legacies Health Centre now to schedule your appointment at 604-591-5569.


Lose Weight Fast: 5 Easy Tips

At Legacies Health Centre in Surrey BC, we like to promote these five easy tips to lose weight fast:

  1. Eat lots of veggies
  2. Drink lots of water
  3. Stay active and keep busy (some people eat out of boredom)
  4. Make sure to keep junk food out of sight
  5. Don’t skip meals

Dawn Jackson Blatner, RD, author of The Flexitarian Diet states that writing down your meals and snacks can also help lose weight fast. When you write down your food intake, you are being more accountable for it and this helps ensure you are staying on track of losing weight.

To stay more accountable and keep on track of losing weight, you should consider keeping a food diary. Research from dieticians show that being able to write down this information helps people stay on top of their weight loss goals.

Dr Asal Shalviri

Dr. Asal Shalviri, our Naturopathic Physician here at Legacies Health Centre, offers a renown 8-week Weight Loss Program. If you are serious about losing weight fast, and want to keep it off forever by creating a new eating lifestyle, you will want to read more HERE.

 “My weight loss program is designed to help you change your eating habits and teach you to eat in such a way that you can comfortably sustain for a lifetime.”        – Dr. Asal Shalviri, ND, Legacies Health Centre in Surrey Delta BC

Average weight loss on Dr Shalviri’s 8-week Weight Loss Program is 13-20 lbs and includes:

  • Meal plans and recipes using whole, natural foods
  • Supplements for detoxifications and support
  • Weekly counseling support
  • Weekly acupuncture and Vitamin B12 shots
  • Regular weigh-ins, measuring hip and waist size and BIA test.

For more information about this program and how to lose weight fast, call our clinic at 604-591-5569 to book a complimentary 15 minute consult with the doctor.


Dawn Jackson Blatner, RD, author of The Flexitarian Diet