Ongoing Qigong Series at Cioffredi & Associates with Peter Payne

**There will be no Qigong class on November 25, December 23, or December 30, 2017**
Peter Payne Demonstrates Qigong Movements
We are pleased to announce the continuation of our Institute Qigong series, led by Peter Payne of Tools for Empowerment. Peter will continue to offer “Bodymind Health Practices for Daily Life,” a series of Saturday Qigong* classes, in our Etna Road space from 9:00 to 10:30 a.m.

Read on and learn more about the benefits of this practice, which is designed to fully integrate with your everyday life, requiring no extra time to perform!

New participants are welcome at any time. Preregistration is requested at 603-643-7788.

VIDEOS of Peter’s Practice


Peter Payne has been studying and teaching Bodymind practices for over 50 years, and has developed these practices specifically for the busy Western lifestyle. Born in London and educated at Harvard University, Peter lives off the grid in Strafford, Vermont.


In Peter’s words…

“They feel great, and will make you feel younger! They may even add years to your life. You will find yourself more able to do the things that are important to you, like taking care of yourself and your loved ones, being creative, being active in society. In fact, they will help you find more meaning in life!”

They have been scientifically proven to improve health of mind and body alike.

This practice has been validated through clinical trials conducted by Peter and his colleague, Dr. Mardi Crane, at Dartmouth’s Geisel School of Medicine. It has been shown to reduce blood pressure, improve endurance and coordination, reduce chronic inflammation, balance the autonomic nervous system and reduce anxiety.

ORIGINS OF THE PRACTICEQigong Pose Demonstration 1

*Based on Qigong (Chinese Yoga), as well as the Alexander Technique and Mindfulness, these practices fully integrate with your everyday life and require no extra time to perform!

SIMPLE & ADAPTABLE:  The practices are simple yet profound; very easy to learn, and there is always more to discover. Each practice can easily be adapted for any age or level of fitness, and there are lying down, seated, standing and moving practices.

Unlike Tai Chi or conventional Qigong, there are no long complicated sets of movements to learn; Payne has distilled the essential simple postures and motions to teach the basic principles, which can then be applied in all aspects of daily life.

INTEGRATE INTO DAILY LIFE:  Unlike Yoga postures, which have to be practiced at a special place and time, these practices can be done anywhere, right in the midst of your daily life. You can do these practices while:

  • walking down the street
  • driving
  • waiting in line
  • sitting at a computer
  • getting to sleep
  • chatting with friends
  • at work meetings
  • opening doors
  • pushing, pulling or lifting anything
  • public speaking
  • meditating or doing yoga, Pilates, Tai Chi, martial arts…
  • running, skiing, playing basketball, football…


EMPOWERING BENEFITS:  These practices will help you place less stress on your body and your mind, and will help you recover from injury and make injury less likely. They can help your performance of your sport or craft.


What?              90 Minutes of guided movement and instruction.
Where?            112 Etna Road, Lebanon, NH (Cioffredi & Associates)
When?             9:00 a.m. to 10:30 a.m., Saturdays
Details:            Pre-register by calling 603-643-7788 or by email to


The Qigong series “Bodymind Health Practices for Daily Life,” with Peter Payne, takes place on Saturdays at 9:00 a.m., at 112 Etna Road (Cioffredi & Associates).

Cost Information and Registration

Single 90-Minute Class: $30

Prepaid Package of 6 Classes: $150 ($25/Session)

Prepaid Full Series of 12 Classes: $240 ($20/Session)

For registration and payment, please call Cioffredi & Associates at 603-643-7788, Monday through Friday between 7:00 a.m. and 7:00 p.m. Use our event registration form to request more information.

60-Minute Massage for $65

Therapeutic Massage is the Perfect Gift! 

Special holiday massage discount valid for purchases to December 31, 2017 at our Lebanon, NH studio. (Massage may be scheduled for a later date.) Gift certificates available in any amount. Treat yourself or a loved one.

Call 603-643-7788 or stop by to purchase.
Monday to Friday, 7 am – 7 pm.

Details re: Holiday Massage Discount (One-hour massage for $65, valid to 12/32/2017 at Cioffredi & Associates, Lebanon, NH) 603-643-7788

Therapeutic massage relieves stress and speeds healing. Let our licensed massage therapists melt away your holiday stress, with a “perfect gift” for you or a loved one this season. Our holiday special pricing reflects a $25 discount from our regular fee. Add hot stones for an additional $20.

Never had a massage? Check out our What to Expect at Your First Massage page!

Avoid Travel Stiffness with Easy Stretches and Movements

These tips and easy stretches will get your blood circulating and keep your muscles from stiffening up on long rides, so you can arrive at your destination ready to move.

First Things First: Stay Hydrated

While you may tend to try avoiding trips to the restroom while traveling, it is actually very important to stay hydrated and avoid potentially harmful fluid retention during long periods of inactivity. Drinking water before a trip oxygenates your muscles and helps keep all your systems working properly.

Bottled Water: A Traveler's Friend

Next: Walk Whenever You Can

If you’re able, be sure to take breaks from the seated position. Whether you need the restroom or not, use every opportunity to get up and move.


Try These Movements and Stretches

Upper body circles to stretch during a long trip by car or plane.

Start with your hands on your knees and your feet shoulder width apart. Keeping your head in a fixed position, circle your ribcage slowly as if you’re using your upper body to clean out a giant jar of peanut butter. Circle to the left 5 times, and then to the right 5 times.

Crunch twist exercise for car or airplane seat.

Start by pulling your abdominal muscles in toward your spine. Keep your feet flat on the floor, shoulder width apart. With your hands behind your head, slowly bring one elbow together with the opposite knee, lifting your foot off the floor. Exhale as you twist down. Inhale and sit tall. Switch to the other elbow/knee. Complete 8-10 twists on each side.

Seated calf raise exercise for travelers.

Start with your feet flat on the floor, then raise your heels up until your toes are pointed. Repeat 8-10 times, with both feet together or alternating left/right.

Hip adduction knee squeeze exercise.

Place your fist between your knees, gently engage your pelvic floor muscles (like stopping the flow of urine) and then squeeze your legs together, pressing against your fist. Hold for 5-10 seconds, then release completely. Repeat 8-10 times.

Hip abduction knee push-out exercise.

Tuck in your abdominal muscles, lean forward to wrap your arms under your legs, and clasp your hands together. Hold this pose as you push your knees outward, pressing into your arms. Hold for 5-10 seconds, then release completely. Repeat 8-10 times.

Seated Neck Stretch

Shrug and release your shoulders. With your chest up and shoulders level, hang your head to one side so your ear is toward your shoulder. Relax there for 2-3 breaths. Gently straighten up, slowly shrug and release both shoulders, and then switch sides. Alternate and repeat 4-6 times.

Ankle Circle Travel Stretch

Roll your shoulders back and pull one knee up toward your chest and hold. Rotate your foot, drawing 5-6 circles with your toes in each direction (start small, and go wider, staying fluid with the movement). Gently switch position and repeat with the other ankle.

Ankle Pump Travel Stretch

After circling your foot in both directions, and with your leg extended, point and flex your foot as though you’re pumping a pedal. Repeat 8-10 times with each leg.

Arm Shakeout for Travelers

Relax your arms, breathe deeply and, starting on one side, gently shake out all the joints of the hand for 4-6 seconds. Work your way to gently shaking out your (relaxed) elbow, using your shoulder to mobilize that joint for 4-6 seconds. If that’s working well, try using the movement of your whole rib cage to shake out your (relaxed) shoulder joint.

Glute stretch for airplane or car seat.

Roll your shoulders back, sit up straight, and draw one knee toward your chest. With your opposite hand positioned on the outside of your knee, pull your knee toward your opposite shoulder. You should feel a stretch in your gluteus muscle.


Stretch for Piriformis Muscle

Cross one leg over the other so that the outside of your foot is resting on your other knee. Push down on the knee of the leg that is crossed over until you feel a good stretch in your hips and glutes. Hold for 8-10 seconds, leaning forward very gradually from the waist, and then switch sides.


You Might Also Be Interested…

The Secret to Effective Stretching

Piriformis Syndrome: That Pain in the Butt

Dynamic Stretching



Annual Employee Pie Contest

The winners have been announced in the 2017 Cioffredi & Associates Annual Employee Pie Contest, and we thank our panel of judges for their hard work in choosing the top three!

2017 Employee Pie Contest Winning Pies


Caramelized Maple Apple Pie with Candied Bacon Crumble [RECIPE] by Marsha Wykes


Pumpkin Cheesecake Pie [RECIPE] by Amanda Drake


Pumpkin Pie [RECIPE] by Cindy Wright

2017 Pie Contest Judges

This Year’s Judges

Cynthia Faughan, Eden Levesque, Jay Landry, Betsy Maislen, and Bryan LaFountaine

Client Success: In Her Own Words

I have been living with chronic lower back pain for years and finally have gotten relief through just a few sessions of dry needling with Marsha and Becca. Amy Eilertsen on horseback after dry needling success for back pain.

“I am thrilled to have relief and know that dry needling is a resource for this discomfort should I experience it again. Thank you Kate, Becca and Marsha!”

This back pain has affected my quality of life and sleep. I exercise, stretch, have tried massage and over the counter pain medication but have only gotten very temporary relief. My physical therapist, Kate, thought that perhaps I would benefit from some dry needling.

Dry needling sounded a bit intimidating and mysterious. I wondered if it would be painful. But I read a bit about dry needling on the web and it’s really just a brief insertion of a very thin needle into or near the affected area by a licensed physical therapist who has had special training and demonstrated competency with this skill.

When I received dry needling I noticed almost immediate relief from the back discomfort! Dry needling literally takes about 5 minutes and for me, I hardly noticed the needle insertion. Now, after 3 sessions, the pain is gone.

~Amy Eilertsen


Dry Needling
Trigger Point Dry Needling Applications & Evidence

A Reflection on Health

by Billy Cioffredi, PT

“John, how are your classes going this semester?”William J. Cioffredi, PT - Founder

“Hey Dad,” my son answered. “Most are really interesting. One required class in health education seemed like a dud, but then something really piqued my interest. The professor asked our class, ‘What do you feel are the top 2-3 problems in the country?’ and my classmates answered with obesity, racial injustice, sexual assault, the opioid crisis, and the like. I said community building.”

My son’s response really struck me; but why? It took me a moment to process the concept.

“John, I think you hit on something that is really important.”

There are many challenges in today’s world. I sometimes feel like there are so many different issues and special interest groups that there can’t possibly be enough time, energy, or resources for us to adequately address them all. Community building is just one thing, but it touches all the others—and it turns out that it’s also connected to our overall health.

In order to build community you have to build relationships. To build relationships you have to communicate and understand your neighbor’s point of view. While we have commonalities within our group, we are each different. We have different histories and we have our own unique perspectives on the world, and so we need to have tolerance for another’s viewpoint if we are going to develop relationships.

Each of us belongs to a variety of groups—communities with a common interest—like our family, our local Image depicting a positive, our exercise buddies, or the town we live in. Each of these “belongings” provides a common sense of purpose, as well as a responsibility to provide help or support, such as by supporting others physically or emotionally, helping animals, or caring for the environment. One of my communities is our company, Cioffredi & Associates, and through it I have the privilege to help not only our clients, but also my colleagues, as well as people from other organizations that refer clients to us. The relationships I build and the support I provide in this community bring me a tremendous sense of purpose.

It should be no surprise that research is now indicating that our happiness is related to having strong, rich relationships, and having purpose. This, in turn, is reflected in better physical health.

It should be no surprise that research is now indicating that our happiness is related to having strong, rich relationships, and having purpose. This, in turn, is reflected in better physical health. Now imagine if each of us could be active and constructive participants in all of our groups (small or large), sharing a common sense of purpose and tending to avoid destructive intentions. And what if we considered ourselves part of the community of humankind? Maybe acting on this one thing, building community, would resolve so many of our challenges.

What groups do you belong to?


Getting Out of Our Own Way
Pain and Resilience: What I’ve Learned
Achieving Work-Life Balance
Happy, Healthy New Year
Dawn of a New Era

Client Success Stories: In Their Own Words

Christopher WashingtonChristopher Washington, College Wrestler

Williams College Wrestler, Active Again After Shoulder Surgery

“Coming out of my junior year of wrestling at Williams, I wasn’t certain I was going to be able to wrestle again because of a torn labrum. Following surgery, Kate has been invested in getting me back to the point where I can get back out on the mat doing what I love! Thanks, Kate!”

Leah Wolk-DirksenLeah Wolk-Dirksen after surgery and Cioffredi rehab

Active Again After Hip Surgery

“The atmosphere at Cioffredi’s is immediately welcoming and comfortable. Both my physical therapy and personal training were spot-on in terms of providing me with the medical information I needed as well as accessible and helpful exercises I continue to do months after I’ve completed my therapy. Cioffredi gave me the confidence and tools I needed to become active again after three hip surgeries. I no longer deal with chronic pain and I’m hiking, biking, and playing tennis. “

A Guide for Parents and Students

Practical Advice to Prevent Injury

BACKPACK “WORST CASE SCENARIO”improperly worn backpack

According to doctors and physical therapists, backpacks that are overloaded or worn improperly can, over time, cause painful misalignment and harmful compression of the spine. Excessive weight (defined as more than 10-15% of body weight) and unevenly distributed loads can prevent disks from working properly as ‘shock absorbers’ for vertebrae, and can result in shoulder, neck, and back pain. Studies have also confirmed that heavy backpacks can actually alter the shape of a young person’s spine.

Research published in the journals Spine and Science Daily confirm that repeated use of heavy backpacks may result in disc compression, lower back asymmetry or curvature, and injury to the soft tissues of the shoulder that can lead to nerve damage. The harm caused to nerves may range from simple irritation to impeding movement of hands and dexterity of fingers.

SIGNS OF TROUBLEchildren boarding school bus with backpacks

  • struggling to get the backpack on or off
  • increased forward head posture, rounded shoulders
  • strained muscles and pain in the shoulder, neck, and lower back
  • numbness or tingling caused by straps
  • headaches


Large, overloaded backpacks create safety hazards in tight spaces (like school buses), where children’s movement and balance are impeded, and they can cause tripping hazards both on and off students. Smaller, lighter backpacks are better all-around choices for school kids.Properly worn backpacks with both shoulder straps


A backpack should be worn with both shoulder straps to distribute weight evenly, and it should fit close to the body, resting in the middle of the back (not sagging toward buttocks). It’s best to place heavy items closer to the body or at the bottom of the bag, rather than in outside pockets.

Rule of Thumb for Maximum Loads

Student Weight (lbs.) 40 60 80 100 120 140
Max Load (lbs.) 4-6 6-9 8-12 10-15 12-18 14-21



  • Encourage kids to use their cubby, desk, or locker for items that don’t need to go home—including textbooks that are not needed for homework.
  • Create a weekly routine for sorting through backpacks and eliminating excess cargo.


Boy wearing backpack correctly

Choose a backpack that meets these criteria:

  • lightweight
  • two wide, padded shoulder straps
  • a padded back, and hip/chest belt (for larger packs)
  • multiple compartments to distribute weight.
  • reflective material for added visibility

Keep in mind that a smaller pack will be less likely to collect extra “stuff” that adds to the burden, and that while wheeled bags are great for airports, they are generally heavier, and can often be difficult to use on stairs and in buses.

Rucking? Not for kids!

heavy military backpackSoldiers must often march (or even run) while carrying packs weighing from 40 to 90 pounds or more, which can mean loads of as much as 25-50% of their body weight. That’s extreme, and soldiers commonly suffer injuries to shoulders, neck, and back as a result.


ABCs of Smart Backpack Use (APTA)
Backpack Safety (National Safety Council)

Other Cioffredi Resources

Pediatric Physical Therapy
Pediatric PT Success Story: Sofia Tomek

JOIN US: Carrying Sports Through Life

Community Speaker Series Event – Wednesday, November 1, 2017


112 Etna Road, Lebanon, NH

Cioffredi & Associates


Join us for our FREE Fall Speaker Series event, co-presented by Dr. Daniel J. O’Rourke, MD, MS, M.Ed (Chief of Cardiology at the VA Medical Center, and Hanover HS Girls Varsity Basketball Coach) and Billy Cioffredi, PT (Founder of Cioffredi & Associates). The entire community—parents, coaches, sports fans, and youth athletes alike—is invited to join the conversation about Coaching for Life Lessons and Ethics and Safety in Sports. Light refreshments will be served.

Carrying Sports Through Life

Mind Over Matter

Placebo, Confidence, and Certainty: Are They Related?

William J. Cioffredi, PT - FounderMike Pauletich believed he had undergone surgery to alleviate Parkinson’s symptoms during a trial at Stanford University in 2011. Parkinson’s disease is a difficult degenerative disease that has no cure, where current treatments simply try to retard the progression of the disease. The Stanford study involved both an actual and a “placebo” surgery in which a drug was or was not administered, and Mr. Pauletich not only had a good result from the study procedure, his outcomes far surpassed expectations. Many of the chronic effects he had experienced were actually reversed, such that you could hardly tell he had the disease at all. When the results came in at the conclusion of the research trial, those who received the actual treatment, on a whole, didn’t improve any better than the control group who had received a sham surgery. A researcher looking at the data afterwards noticed something remarkable: Mike had received the sham surgery!

“Mind over Matter,” a recent National Geographic article, caught my eye… (Healing Power of Faith, December 2016) You can read it at

Numerous studies have revealed and supported this “placebo effect.” A significant portion of people improve when they receive an intervention (some form of care) that should have no physiological effect on them—a placebo. On a fairly consistent basis, if we think we’re going to improve, we do. Healing happens through an idea, a thought.

Bill treats a PT client for headaches.The power of “positive thinking” is a generally accepted concept as an influence on one’s performance. Our ability or competence in something is, to a large degree, based on an idea, a thought. We call it confidence. Conversely, anxious thoughts, or the idea that we don’t know what will happen to us (or whether we’ll have the ability to handle what might happen to us) stresses our system and causes physical responses that can harm our health. Prolonged stress (anxiety) results in elevated levels of cortisol and causes the body to break down. Think high blood pressure, ulcers, cancer.

So, if our thoughts can cause our bodies to be ill, can our thoughts cause our bodies to be well? Thinking positive thoughts doesn’t seem to be enough, but where do we start? Perhaps we start with confidence. I’m not talking about cockiness, arrogance, or false pride. Confidence is not a “yes I have it” or “no I don’t.” Rather it’s a spectrum: “I hope I can…, I believe I can…, I know I can…, I will…” (Maybe Mike Pauletich “knew” something that others didn’t?)

Intention is a direction of force. It’s just a thought, an idea—but it may have tremendous power. What if we each had a continuous strategy to develop our own self-confidence? What if we interacted with our friends, family, colleagues, clients, community in a way that enhanced their confidence? And what if we avoided interacting in ways that would cause them self doubt, like invalidating their beliefs or viewpoint? Hey, it’s just a thought.

If you want to learn more about building one’s confidence, consider coming to listen to Dan O’Rourke, M.D. at our Speaker Series on November 1.

Billy Cioffredi, PT


Pain and Resilience: What I’ve Learned
Getting Out of Our Own Way
Happy, Healthy New Year
Humanities and Health


Join Us for Our Fall 2017 Institute Speaker Series


Coaching For Life Lessons

Ethics and Safety in Sports

Athletes Clip Art

Wednesday, November 1, 2017

5:15-7:00 p.m.

at Cioffredi & Associates | The Institute for Health & Human Performance

112 Etna Road – Lebanon, NH


Daniel J. O’Rourke, MD, MD, MEd

Chief of Cardiology, VA Medical Center

M.Ed in Coaching & Athlete Development, Xavier University

Head Varsity Coach, Hanover High School Girls Basketball Program


William J. Cioffredi, PT, Founder

Cioffredi & Associates | The Institute for Health & Human Performance

Dr. Daniel O'Rourke and Billy Cioffredi

This event is free and open to the Upper Valley Community. Light refreshments will be served.

Seating is limited. Pre-registration is requested by phone at 603-643-7788, by email to, or using our online RSVP form.


Daniel J. O’Rourke, MD, MS, MEd

Hanover Marauders Basketball Coach Dan O'Rourke Dan earned his MD degree from SUNY at Syracuse, completed internal medicine training at the University of Pittsburgh, completed his cardiology fellowship at DHMC, earned a master’s degree from The Dartmouth Institute at Dartmouth College in 1997, and a master’s degree in education from Xavier University in Coaching and Athlete Development in December 2016. He is Chief of Cardiology at the White River Junction Veterans Affairs hospital and a staff cardiologist at Dartmouth-Hitchcock Medical Center.

Dan began coaching basketball in 1995 and is entering his 23rd year of coaching with the Hanover High School girls’ program and the 17th year as varsity head coach. During his tenure, Hanover has been a perennial contender reaching 11 final fours, 8 championship games and won 5 state championship titles. In addition, he has coached boys and girls youth basketball, ranging from third to eighth grade, for over 10 years.


WILLIAM J. CIOFFREDI, PTBilly Cioffredi, PT, administering dry needling to a PT client.

Billy graduated from the University of Pennsylvania in 1979 with a degree in Physical Therapy. He has extensive experience in orthopedic and sports rehabilitation, with areas of special interest including the spine, ankle & foot disorders, headaches, TMJ dysfunction, and injuries related to the fine arts.

Billy played football growing up and through college where he played at the Division 1 level. It was his interest in biomechanics and physiology that led him into the PT profession. “Through my involvement in sports I had an interest in the physiology and biomechanics of how the body worked. As part of my participation in the Shrine game we went and visited the kids at the children’s hospital in Springfield, Mass. It was a very positive experience that left a lasting impression on me and was an influence in my decision.

Billy started his career at Dartmouth Hitchcock Medical Center where he met his wife Ruth. Together they opened Cioffredi & Associates in 1985. In 2012 Billy received his certification in Trigger Point Dry Needling (TDN), which uses solid filament needles, like those used in acupuncture, to target trigger points deep within the muscle. TDN is an additional tool that Billy uses in his care, when appropriate, to help lengthen and loosen tight muscles. Outside of the office he enjoys running, hiking and skiing. Billy resides in Lebanon, New Hampshire with his wife, Ruth.