In this issue…

✓ The Rotator Cuff Mystery
✓ 12 Throwing Exercises to Save Your Season
✓ In Their Own Words: Success Stories from Our Patients
✓ Looking Back: One Year of Success and Smiles in Grantham
✓ Clenching, Locking, Clicking, & Popping? Resolving Your Jaw Pain!


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Our Team


What is the Rotator Cuff?

It’s Simple: The Rotator Cuff is a group of five muscles. When functioning well, they work in harmony to keep the ball in the center of the socket of the shoulder joint when we reach and lift with our arms. These muscles are designed to control the contact surfaces of the two bones of the shoulder rather than primarily providing the power needed for heavy work. As a result, injuries can occur from sustained workloads near the limits of their capacity or by a sudden overload. In the case of a minor strain or ‘tear,” with proper care, your shoulder may heal fully and cause no long-standing problem. A larger strain/tear though, will require surgical intervention or result in permanent weakness, inhibited mobility, and pain.

The Mystery

What isn’t as commonly known about the rotator cuff is that the design of our shoulder joint includes an archway that projects out over the socket. This plays a large factor in shoulder pain, particularly if your posture is abnormal. Because of the design of this structure, when alignment is off, the tissue can chafe and wear. In a “normal”, optimal alignment, there is a maximal amount of space in the archway where the muscles pass through as seen in the picture to the right here. But, when we work at a computer, in the kitchen, or at a workbench with our shoulders rounded forward, it reduces the space in the archway where the muscles can rub against it. Over time, this can add “wear” to the muscle-tendon unit. In a “worn” condition, the rotator cuff muscle group is more susceptible to the types of injuries noted above.

Over time, poor postures result in adaptive changes to the muscles and tendons. Some muscles become weak from limited use or being overstretched. Others become tight from not being used in full, lengthened ranges. Muscles become out of balance and this pulls the joints out of optimal alignment. The good news is that abnormal postures, adaptive muscle changes, and minor and moderate muscle strains can be helped.


With proper care, tight muscles can be lengthened to restore flexibility and weak muscles can be strengthened. Abnormal postures and movement patterns can be retrained. Whether at work, in leisure, or in athletics, these can be corrected. This may require advanced physical therapy skills including manual techniques, corrective movement exercise and ergonomics. While rest and medication may be important elements in recovery, addressing these other elements may be the difference between a deteriorating condition with lost function, and a complete recovery.



12 Throwing Exercises to Save Your Season

Kinesiology Tape: What and Why?

Our Team

Meghan Yandow ATC, ACSM CPT graduated from the University of Vermont with a Bachelor of Science in Athletic Training and became a board certified athletic trainer in 2013. Since graduating, Meghan has worked with athletes at the high school, collegiate and semi-professional level to prevent, manage and rehabilitate acute and chronic injuries.

Most recently, she had the opportunity to provide and manage coverage for the UVM club sports program and worked directly with the women’s rugby team:

“Knowing I played a part in allowing an athlete to return to sport safely and watching them succeed, it’s one of the best feelings. I get to know athletes on a personal and professional level which makes return to play so rewarding.”

In 2019 Meghan became a Certified Personal Trainer with the American Academy of Sports Medicine. Meghan enjoys being part of a team of providers that treat a full spectrum of patients and enable them to return to their activity or sport of choice.

“My overall approach to personal training is helping the client set smart goals and figuring out what motivates them most effectively in order to achieve them. Everyone operates differently and there isn’t a cookie cutter way to reaching health and fitness goals. Personal training doesn’t have to be about lifting the heaviest weights. I want all clients to feel strong and stable in their activities of daily living and to improve current physical activity level.”

In her free time, Meghan enjoys running, hiking and spending time with family and friends. She is now taking new clients at Cioffredi & Associates in Lebanon. If you are interested in personal training with Meghan, give us a call to schedule your first session!

Please join us welcoming Meghan Yandow, ATC, ACSM CPT to Cioffredi & Associates in Lebanon!


Medically Based Personal Training

For a limited time only, Golf Evaluations are on special for $99 (Regular Price $120) at our Grantham clinic! Valid only for the first 5 evaluations scheduled, so reserve yours soon!


What is a Golf Evaluation?

A Golf Evaluation is an interactive screening program performed by a skilled Physical Therapist designed to reduce injuries, improve performance, and keep you pain-free. We specialize in working with all levels of golfers and can help you get a jump start on the season. During your Golf Evaluation, your Physical Therapist will focus on sport specific strength, flexibility, stability, and overall movement to develop a comprehensive treatment and maintenance plan to keep you going the entire season.


Give us a call at 603-643-7788 to schedule your Golf Evaluation!


Staying Fit on the Fairway


Sports Performance Program: Golf Evaluations


Want to know how to prepare for your upcoming race? Our Distance Running Program fills in the gaps around your race training with three different tactics to increase your performance and prevent injury (VIDEO BELOW):

1. Dynamic warm-up exercises to efficiently maximize your training

  • Elevate the heart rate and increase blood flow to tissues

  • Prime the neuromuscular system to facilitate use of full speed and power

  • Prepare the elasticity of tissues for optimized performance and injury prevention

2. Static cool-down stretches optimize muscle recovery

  • Improve flexibility and range of motion more effectively while muscles are warm

  • Reduce the risk of injury caused by muscular imbalances and lesions of the connective tissue

  • Reduce soreness after your workout


3. Foam rolling improves circulation before and after

  • Increase supply of oxygen to your muscles to assist with warm-up and recovery

  • Loosen tight, achy muscles

  • Reduce delayed-onset muscle soreness

  • Increase muscle flexibility and range of motion


Watch the Distance Running Basics: Running Your Race Injury Free video presented by Emily Milbank PT, DPT, CSCS

1. Dynamic Warmup (Repeat 10x Each Side): Walking Hip Cradle (0:19), Walking Figure 4 (0:33), Walking Quad Pull (0:48), Active Hamstring Stretch – Walking Tin Soldier (1:03), and Hip Stretch & Twist – World’s Greatest! (1:16)

2. Cooldown Stretching (Hold 20s each side): Static Hamstring Stretch (1:50), Static Glute Stretch (2:01), Static Figure 4 Lateral Hip Stretch (2:07), Kneeling Hip Flexor Stretch (2:17), Standing Gastroc Stretch (2:30), Standing Soleus Stretch (2:39)

3. Foam Rolling 101 Basics (Roll 1m Each Side): Glute (2:58), IT Band (3:17), Hamstring (3:34), Quad (3:47), Calf Foam Rolling (4:04)


Let’s Talk Feet! Ensuring a Good Foundation from the Ground Up

Running Evaluations

Mother’s Day Massage Special – One Hour for $75


Let mom get in some hard-earned relaxation with a massage! Call us to reserve your gift certificate or schedule a visit. Certificates can be picked up from either Lebanon or Grantham clinics or we can mail them to directly to you! See below for our massage services.


Types of Massage We Offer Include:

Relaxation Massage

This is a light pressure, full body massage to refresh the mind and body.

Therapeutic Massage

This deep tissue massage uses firm pressure and incorporates a various range of stretches to get to the root of your pain and stiffness. The therapist will customize the massage to your specific needs, injury or condition. It can be full body, or we can focus in on specific areas of concern.

Hot Stone

This technique uses hot stones, heated to 140 degrees, to massage the body. The warmth of the stones aids in the relaxation of muscles and fascia, and helps the therapist to get deeper more quickly. Available in Relaxation or Therapeutic styles. Note: Available for a $20 surcharge.

Sports Massage

Sports massage is a form of massage that utilizes specific strokes to help athletes obtain maximum performance and physical conditioning by increasing power, endurance, and mobility—both before and after an event or exercise.

Prenatal Massage

This massage is specifically customized for mother’s to be. It starts with gentle light pressure, going only as deep as is safe for you and the baby. It can be full body, or focus in on specific areas of pain and stiffness. A body pillow is used to provide comfort for you as you lay on your side. If it is your first massage while pregnant, we recommend a 30 minute session to see how your body will respond before booking a longer session.

Massage Therapy

Our Team

What to Expect at Your First Massage Session


One year ago, we opened up our second clinic to bring our service and expertise to Grantham, Eastman, New London, and the Greater Lake Sunapee region.

Your overwhelming support has brought us from operating initially with just one part-time therapist to a consistently busy and thriving clinic with two full-time therapists. We are so grateful for our patients and the greater community who have embraced us and we want to give back – to celebrate our the landmark of 1 year in business, we are throwing the doors open and raffling off all sorts of great prizes in thanks!


Cioffredi & Associates Physical Therapy

151 Route 10N • Grantham Greenway • Grantham, NH



• Massages • Gift Cards • Foam Rollers • T-Shirts • And More! •


Q&A with our PTs, Year in Video, Cutting of the [Cup]Cakes, Drinks, & Raffle!

To see raffle winners as well as informational articles, pictures, and videos from our clinic, our community, and the wellness world!



Grantham Office

Final Push to Open

We Welcome Another PT to Grantham!



In this issue…

✓ The Horse Whisperer: Building Positive Relationships

✓ Spring Sport Preparation: PT Gives You the Edge

✓ In Their Own Words: Success Stories from Our Patients

✓ What is Vertigo? It’s All in Your Head!

✓ Overcoming Opiods: Managing Your Pain

✓ A Special Invitation to Grantham’s First Birthday


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Vertigo is a common type of dizziness, defined as a false sensation of spinning.

The most common cause of vertigo is BPPV, or benign paroxysmal positional vertigo. This is a disorder of the inner ear characterized by repeated episodes of positional vertigo, meaning that the spinning dizziness is triggered by sudden head positions or movements. It can affect your balance, safety, and ability to function.

We all have crystals of calcium carbonate in a specific part of our inner ear that function in our sense of balance and body motion. BPPV is caused by these crystals coming loose and moving into a different part of the inner ear, the semicircular canals, where they are not supposed to be. This can trigger the brain to think that the body is violently spinning with just a simple head movement, such as looking up or rolling over in bed.

Episodes of severe dizziness usually last less than one minute, but can be triggered with movements for weeks to months. Between episodes, some people feel symptom-free, while others feel a sense of imbalance or disequilibrium. If you are suffering from these symptoms, a Physical Therapist specializing in Vestibular Disorders can help!

“I have lived with motion sickness in a variety of settings for my entire life. I never knew that PT could help, but it has! This will allow me to enjoy many more activities in life. If you get motion sickness, try PT. Don’t wait 43 years like I did.” -RT

Our Team

Got Headaches? The PT Cure Explored

Treating TMJ

Snow Covered Fairways are Starting to Thaw. Mud Season is Here!

The antsy golfer has their clubs packed for their annual golfing trip down south. Is your body prepared to jump back into activities and movements it hasn’t performed the entire offseason?

Start your season off on the right foot with our staff of highly trained Physical Therapists! We specialize in working with all levels of golfers and can help you get a jump start on the season.

During your Golf Evaluation, your Physical Therapist will focus on sport specific strength, flexibility, stability, and overall movement to develop a comprehensive treatment and maintenance plan to keep you going the entire season.

Give us a call to schedule your Golf Evaluation!


Sports Performance & Rehabilitation

Staying Fit on the Fairway