Jenna O'Malley RMT

Simple but effective 🙏🏼

A little rainy out, but calm and warm in here ☺️

Next availability Tuesday, May 14th 👐🏼

Call (902) 527-1659 and book "me time" now! ☎️

Let's take a moment to talk about "Desk Posture."

Desk posture refers to the way your body is positioned when seated, particularly concerning the alignment of your spine, head, shoulders, and hips, with good sitting posture minimizing strain and fatigue on your musculoskeletal system.

It involves maintaining a neutral spine where your joints and ligaments are properly aligned, reducing stress, promoting flexibility, and aiding balance, especially when working at a desk.

Key elements of good sitting posture:

Head and Neck:
Keep your head in a neutral position, with your ears aligned over your shoulders, avoiding a forward head carriage.

Back and Shoulders:
Sit with a straight spine, supported by your chair's backrest if possible, and keep your shoulders relaxed and back.

Arms and Thighs:
Your arms should be relaxed, with elbows bent at approximately 90-110 degrees, and your thighs should be roughly parallel to the floor.

Feet and Knees:
Your feet should be flat on the floor, or supported by a footrest, and your knees should be bent at about a 90-degree angle, with knees slightly lower than your hips being acceptable.

Screen Placement (for computer users):
Position your computer monitor at eye level to prevent neck strain.

We can't always avoid our 9-5 desk posture, but we can work together to make sure it doesn't interrupt our 5-9!

Don't get left behind and miss out on all the fun, tips and links to book in!

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New Month, New Home!

As of March 31st, find me at Citadel Physiotherapy (the place that started it all)

Bookings are OPEN!

Book Online at Citadel Physiotherapy Book Online Now! Physiotherapy - Massage - Chiropractic - Bracing - and more! Two convenient Locations, Halifax & Dartmouth

Why book a massage?

Massage activates the parasympathetic nervous system, which is responsible for “rest and digest” body functions such as slowing the heart rate, and digestion.

Additional benefits include:
✅ Stress Relief
✅ Muscle Recovery
✅ Improve Sleep
✅ Manage Pain
✅ Enhance Flexibility
✅ Improve Mood

Book your treatment today!
Link on bio 🔗

Happy Valentine's Day!

How was your self-care countdown?
What did you do for YOURSELF these last few days?

However you celebrate yourself, this day, and everyday, I hope you're finding time to focus on yourself and what you need for your own self love!

Have a warm and wonderful weekend, and take care of you!

Spots still available for next week - are open Family Day!



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It's Valentine's Day Eve and since my neck of the woods is hunkering down for a big Snowpocalypse, today after work I focused on some self-care in the form of a massive closet clean-out!

Take it from me, the act of tidying up your space as a way to promote mental well-being - the process of decluttering and organizing - can be calming.

It truly provides a sense of accomplishment, and contributes to a more controlled and peaceful environment.

It really is a form of personal renewal and stress relief.

And cherry on top? I ALREADY took my donations to Salvation Army so no "six month donation shuttle" vibes for me!

Oh, don't worry - I kept George 😂

Stay warm and stay healthy, folks!

It's day two of our countdown to Valentine's Day and today's self-care suggestion, and shameless but important plug, is mobility and breath.

Mobility training can improve your flexibility, range of motion, and balance. It can also help prevent injuries and pain, and improve your posture.

And according to convenient theories for me (and also a smidge of science) if you take part in a mobility class on Tuesday evenings, say at like 8pm, you'll sleep like a baby!

Join me every Tuesday evening for our latest mobility class addition. (All part of your Quantum Performance membership!)

It's day three of our countdown to Valentine's Day and, frankly, it's time to have some fun!

Seriously, in any little way that makes you smile!

Did you know that adding joy to your life will not only benefit your mental and emotional well-being, but it can also have positive effects on your physical health?

Apparently, studies have shown that having fun can boost our immune system, reduce inflammation, and even lower blood pressure.

In fact, playing around and being a good triggers the release of endorphins, the body's natural feel-good chemicals, which relieves stress and can even temporarily relieve pain.

So, chill-ax, loosen up and have some fun!

Injecting a little joy into a little bit of your day can go along way!..like having ridiculously loud clinic shoes!

It's day four of our countdown to Valentine's Day and with subzero temperatures being the norm these days, the warmth of some self love would be perfect!

Why not try out our infrared sauna at Quantum!

Infrared sauna exposure causes a release of dopamine and beta-endorphins, a neuropeptide hormone. These hormones cause a sense of euphoria, improved mood, more energy, a greater sense of calm, and pain tolerance.

So, excuse me as I press "post" and jump in for an hour of amazingly warm "me time."

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It's day six of our countdown to Valentine's Day and maybe you've been trying to get out for a nice walk in the snowy sunshine...

And with that snowy walk trudging you can wind up with some seriously sore feet, ankles and calf muscles.

Tight calf muscles can directly lead to sore feet because when the calf muscles are tight, they put increased tension on the plantar fascia, a band of tissue that runs along the bottom of the foot, which can cause inflammation and pain, particularly in the heel area, often referred to as plantar fasciitis; this is the primary link between tight calves and sore feet.

With tight calf muscles you could also experience limited ankle mobility, heel pain and could even lead to fallen arches.

Since this winter doesn't seem to be ending anytime soon, don't begrudge the trudge - book in for some relief and get back to nature!



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