Celebrating a Special Milestone
By: Anna Pelczar, Registered Physiotherapist
This September was an incredibly memorable month for me, both personally and professionally. For those who may not know me yet, I am a registered orthopaedic and pelvic physiotherapist working at our Belmont and Guelph clinics. I love supporting patients in their recovery and helping them reach their movement and health goals—but this month, I got to celebrate a big milestone of my own outside of the clinic.
On September 6th, 2025, my partner and I were married at the beautiful Whistle Bear Golf Club in Cambridge. It was everything we had hoped for and more—the most perfect day surrounded by the people we love. We both felt so grateful to share the occasion with our family and friends.
What made the day even more special was having both of our extended families with us. Our relatives live overseas in Poland, so having some of our closest family members travel across the ocean to join us was truly heartwarming. To have both sides of our families in the same place at the same time felt like such a gift.
Of course, like most couples, we experienced the ups and downs of wedding planning—the to-do lists, the details, and the endless decisions. But in the end, it was all worth it. The celebration was filled with laughter, happy tears, and so much joy. If there’s one piece of advice I’d share with anyone else planning a wedding, it’s this: enjoy every single moment, because the day goes by far too quickly!
Following the wedding, we were lucky enough to spend a bit of time playing “tourists” with our visiting family members. Showing them around, creating memories, and sharing our favorite local spots was a wonderful way to extend the celebration. And while the wedding itself has passed, the excitement isn’t over just yet—we’re now looking forward to our honeymoon in October!
This season of life has been a wonderful reminder for me about the importance of balance. Just as I encourage my patients to take time for their health and well-being, I’ve also been reminded of the value of slowing down, celebrating milestones, and spending time with loved ones. These are the moments that keep us grounded and energized, both inside and outside of the clinic.
Thank you to all of my patients and colleagues who have shared their congratulations—it means so much. I look forward to continuing to support you in your physiotherapy journeys, with a full heart and some newlywed joy!
Alleviate Persistent Neck Pain
With Physiotherapy
Have you ever had one of those days at work or school when your neck just won’t stop bothering you? Or maybe turning your head to check for cars is difficult or painful. Neck pain can really impact your day and make life less enjoyable. Good news! At SOS Physiotherapy, we’ve got a team that knows just how to help you feel better and give you tips to keep the pain away.
Most of the time, neck pain happens because there’s something wrong with a muscle or joint. Figuring out what the real source is can be difficult, but with the help of our experienced therapists, you can get to the root of your problems and, more importantly, get the solutions you’re looking for.
Our therapists will use treatments like specific stretches, hands-on techniques, and strength exercises that are tailored for immediate and lasting relief. Our ultimate goal? To help you return to a life you can enjoy to the fullest.
Take action today! Request an appointment and set the wheels in motion for the lasting relief you deserve.
Source of Neck Pain: Causes and Symptoms
Neck pain is a multifaceted condition, and its origins can vary widely from person to person. Whether your discomfort starts from an unfortunate car accident or something that seems insignificant, like maintaining an improper posture while working at your desk, our team can help.
What may appear to be a minor issue, such as a recurring crick in your neck, could potentially develop into a chronic issue that disrupts your daily life.
For some individuals, the issue lies deeper within the structure of the spine (for example, changes to the discs and the cushions between vertebrae). Disc degeneration can lead to pain and difficulty moving the neck, whereas problems such as bulging or herniated discs can be particularly painful and can even lead to nerve compression. This often results in additional symptoms such as sharp, radiating pain or numbness extending into the shoulders or arms.
Luckily, our physiotherapists are skilled at identifying these contributing factors and formulating an effective treatment plan tailored to alleviate your specific symptoms.
Physiotherapy: Your Pathway to Relief
We’ll start with a comprehensive evaluation, including gathering as much information about your health, previous history of neck pain, and information about your most recent episode.
Next, we’ll conduct a physical examination, including a hands-on assessment of your neck and upper back muscles. We’ll assess your posture and movement patterns to identify any restrictions or limitations contributing to your pain.
Our treatment programs are built on several key elements, all aimed at facilitating the health of your neck:
- Posture Correction: Poor posture is a significant contributor to neck pain. Working with you, our therapists will guide you through the steps to correct your posture, effectively alleviating muscle strain on your neck and shoulders.
- Hands-on Therapy and Custom Exercises: Our expert therapists use specialized manual treatments to free up restrictions and alleviate tension in soft tissues. We’ll also develop personalized exercise routines aimed at targeting the source of your pain to improve mobility and strength.
- Ergonomic Evaluation: Our therapists will provide practical recommendations for your work and home environments that can help minimize any physical strain on your neck and shoulders. We will also introduce you to stress-minimizing methods that can be seamlessly integrated into your work life.
We are committed to working closely with you to craft effective, proactive programs to restore mobility and contribute to overall well-being.
Ready to Take the First Step Toward a Pain-Free Neck?
Don’t let neck pain hold you back any longer. At SOS Physiotherapy, our team of experts is here to give you the personalized help you need to feel better and stay that way. Let’s work together to create a plan that fits you perfectly.
Contact us today to schedule your appointment with our amazing physiotherapists and start your journey to a more comfortable, pain-free life!
A Night to Remember: Our Annual BBQ
This past month, we kept one of our favorite traditions alive with our annual organizational BBQ! Each year at the end of the summer, our team gathers outside the clinic walls to relax, connect, and enjoy an evening of good food, laughter, and fun.
The night was filled with delicious BBQ eats, refreshing drinks, and plenty of games that brought out everyone’s competitive (and playful!) sides. Of course, the highlight of the evening was a live performance by our very own RMT, Andrew, and his band Kroka! Their music had everyone up on their feet, clapping, singing along, and soaking in the festive atmosphere.
Events like this are such a great reminder of how lucky we are to be surrounded by such a supportive, talented, and fun group of colleagues. The BBQ is always a chance to step away from our busy schedules, strengthen connections, and celebrate the people who make our clinics such a special place.
We’re already looking forward to next year’s BBQ and all the great memories yet to come!
New and Upcoming: Welcome to our newest clinicians!
Mehak Sandhu: Resident Physiotherapist
Mehak completed her Master of Science in Physiotherapy and Bachelor of Science in Life Sciences at McMaster University, and joined SOS Physiotherapy as a Physiotherapist Resident in September 2025.
She is passionate about promoting the benefits of rehabilitation and active living for people of all ages. Clinically, Mehak takes a client-centered approach, using a combination of manual therapy, exercise, and education to help clients return to what matters most to them. She has a special interest in orthopedic and sports-related injuries, particularly of the shoulder, wrist, knee, and hip.
Outside of the clinic, Mehak enjoys traveling, exploring cafés and restaurants, running, strength training, and spending time with family and friends.
Ali Darling: Psychotherapist
I am so excited to be joining the SOS team as a Registered Psychotherapist (qualifying)! I completed my undergraduate degree in Psychology from the University of Guelph and my Master of Arts in Counselling from Yorkville University.
I have a background in healthcare and dementia care, so I can recognize the importance of the connection between the mind and the body. Mental and physical health and wellness go hand-in-hand, and I believe in addressing client concerns following a holistic and person-centered approach.
As an eclectic therapist, I draw on many different therapeutic approaches to suit client’s unique and individualized needs, including Acceptance and Commitment Therapy, Cognitive Behaviour Therapy, Dialectic Behaviour Therapy, and Somatic techniques. I believe that therapy should be a collaboration between the client and therapist, and I deeply value building a therapeutic relationship built on mutual trust. My goal is to meet clients where they are and provide a safe and comfortable space to explore concerns.
Outside of the session, I love spending time outdoors gardening or running. I am also a home-body and love to read, cook, paint, and play games with friends and family!
Ben Derrough, PT Resident
I recently graduated from Western University’s Master of Physiotherapy program and am excited to start my practice with SOS Physiotherapy! With a background in hockey and a lifelong passion for staying active, I enjoy spending my free time with any sort of physical recreation (at the gym, playing squash, golf, hockey, cycling, hiking).
I enjoy learning about patients’ interests and motivations, and help them get back to the things they love!
Ali Shaw, Resident Physiotherapist
Ali recently finished her MScPT at the University of Toronto, and works in ortho and pelvic health. She’s excited to join the team as a clinician, as she’s been a volunteer, an admin, and a shoulder physio at SOS in the past. If you’re not talking to her about physio, she’s a huge hockey and baseball fan, and loves video games and quilting!
How to Do a Glute Bridge
The glute bridge is a simple but effective exercise that strengthens your glutes, hamstrings, and core. Here’s how to do it safely and effectively:
1. Starting Position
Lie on your back with your knees bent and feet flat on the floor, about hip-width apart.
Place your arms by your sides with your palms facing down.
Keep your head, shoulders, and upper back relaxed against the floor.
2. Engage Your Core
Gently draw in your belly button toward your spine.
Make sure your lower back is in a neutral position (not overly arched or pressed flat).
3. Lift
Press through your heels as you squeeze your glutes and slowly lift your hips off the floor.
Your body should form a straight line from your shoulders to your knees at the top. Avoid arching your back to lift higher! – you should not feel any pressure or discomfort in your lower back area
4. Hold
Pause at the top for 2–3 seconds, keeping your glutes engaged and core steady.
Avoid letting your ribs flare upward or your lower back take over.
5. Lower
Slowly lower your hips back down to the floor with control.
Reset and repeat.
Benefits of Psychotherapy For Mental Health
Are you or a loved one dealing with depression or anxiety, navigating grief or a life transition, or struggling with your identity or significant relationships? If so, you may benefit from psychotherapy at SOS Physiotherapy in Guelph.
Through SOS Physiotherapy’s psychotherapy services, you can receive support from a licensed professional who will offer guidance, practical skills, and emotional support to overcome difficulties, emotional pain, and behavioral issues.
Contact our clinic in Guelph today to learn more and schedule an appointment with one of our licensed therapists.
What is cognitive-behavioral therapy?
The APA defines cognitive behavioral therapy as “a form of psychological treatment that has been demonstrated to be effective for a range of problems including depression, anxiety disorders, alcohol and drug use problems, marital problems, eating disorders and severe mental illness.”
Cognitive-behavioral therapy can help individuals and their family members achieve a much higher quality of life. It is based on the principle that faulty or unhelpful ways of thinking and learned patterns of negative behavior can play a role in psychological problems.
The aim of cognitive behavioral therapy is to teach those suffering from psychological behavior problems better ways of dealing with their issues so that they can lead normal, healthy lives, unhindered by their mental health issues.
How can cognitive-behavioral therapy help me?
While many people may not think of the two going hand-in-hand, it is actually becoming increasingly more common for physical therapy practices to also offer mental health counseling services.
Cognitive-behavioral therapy at SOS Physiotherapy can help patients struggling with the following disorders and situations:
- Depression and anxiety
- Dealing with divorce
- Grieving
- Marital issues such as divorce
- Issues with problem-solving in difficult situations
- Learning to recognize and correct one’s own destructive behavior or patterns of thinking
Cognitive-behavioral therapy also places importance on teaching a patient how to help themselves in situations where their therapist is not present to talk them through it.
The goal is to equip each individual with the necessary knowledge and skills to calmly and effectively handle uncomfortable, stressful events without repeating patterns of negative behavior.
During your appointment in Guelph, your counselor at SOS Physiotherapy will talk with you about the troubles you are experiencing. He or she will listen and provide you both with a safe space to communicate before supporting you through your issues and helping you to recognize unhealthy behaviors and patterns of thinking.
How To Deal With Anxiety and Depression
Depression hurts. It depletes your mood, makes it hard to interact with others, do your job, and in many cases, even get up out of bed.
Our Guelph Psychotherapist would like to offer you some helpful pointers for getting through the day if you’re living with anxiety and depression, or just looking for better ways to cope with daily stressors. Know that you’re not alone in this, and that we’re here to help you.
1. Set small goals and celebrate every win.
It is important to set goals that are realistic and manageable for where you are in your journey, and everyone is different. For some people, getting out of bed and getting 10 minutes of fresh air is a huge win worth celebrating. Remember it is not a linear path and set-backs are normal, so try to recognize every small success.
2. Focus on meeting the basic needs.
Depression can impact sleep, eating, hydration, and movement. Focus on lifestyle habits such as starting a sleep hygiene routine, trying to move your body daily, and fueling your body. Meeting our basic everyday needs helps put us in a better position to begin to address challenging thoughts or behaviors and move towards our goals.
3. Build your support system.
When we are anxious or depressed, it can feel like we are alone in our feelings and experiences. Surrounding ourselves with people who we trust and love can remind us that we do not have to go through it alone. Reaching out to a friend, loved one, or therapist when we are feeling depressed can feel like an impossible task but it can be the most important step towards taking care of ourselves.
Contact SOS Physiotherapy for an appointment or book online now
If you think that you or a loved one could benefit from working with our therapist, you can book directly online for a free consult. Contact our clinic in Guelph today to set up an appointment with our skilled psychotherapist. At our clinics, our philosophy is to help our patients in any way we can – whether that be through our physical or mental health services.
Roasted Chicken with Meyer Lemons & Potatoes
Ingredients:
- 1 whole chicken left at room temperature for 30 minutes, giblets reserved for another use
- 2 tbsp extra-virgin olive oil
- Kosher salt & ground pepper
- 4 Meyer lemons, halved
- 2 lbs baby potatoes, halved
- 2 tbsp thyme leaves, plus sprigs for garnish
Directions:
Preheat oven to 450 degrees. Arrange chicken on a rimmed baking sheet. Rub with 1 tablespoon oil and season with salt and pepper. Tie legs with twine and transfer to middle rack. Roast, turning once, until golden brown and a thermometer inserted in thigh reads 165 degrees, about 50 minutes. Remove and let stand 15 minutes before serving. Pour pan juices into a small container and skim fat. While chicken roasts, toss lemons and potatoes with remaining oil and thyme in a medium bowl and season with salt and pepper. Arrange in a single layer on a rimmed baking sheet and transfer to lower rack. Roast, flipping occasionally, until tender and golden brown, about 40 minutes. Serve with chicken and pan juices.