Becca Swope PT, MSPT, OCS and Anna Hinman PT, DPT, CHC, CEAS

It’s resolution season! With 2019 here, a lot of us are hitting the reset button on our health and setting goals to become more physical active. It can be difficult to fit physical activities into your already busy day though. Our Guru’s from the Grantham clinic are here to help with 5 tips to help you meet your goals!




Don’t stress yourself out trying to find that one open spot close to your building. Park far away in that nice open lot and get a few extra steps in. Same thing when picking up your mail! Park the car and use it as an opportunity to take a quick walk!


We’re not built to sit all day. Set an alarm for every 30 minutes for a quick stroll, stretch, or exercise. Try doing a few squats, toe-touches, or side-bends to get the blood moving!



Chores building up and you still haven’t gotten in your exercises? Time to do double-time! Try heel raises while washing dishes, balancing on one leg while brushing your teeth, or flexing your core while driving around on errands.



You don’t have to have a fancy watch to track steps. Did you know most smart phones have a pedometer built into them? Set goals you can manage with yours and work up to 10,000 steps a day!



Don’t jump back into your exercises full tilt. That’s how you injure yourself and set yourself up to fail. Start slow with goals that you know you can achieve. That way you have no excuses to not do them and can create a habit over multiple weeks. Then, you can start to ratchet up the intensity and work towards goals without having to re-engage your willpower constantly.


If you have any questions for our Grantham Gurus, please email us at


New Year – Newsletter!

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. 

“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. Continue reading

Prenatal Physical Therapy

Physical therapy is not just for injuries. Physical therapy during pregnancy can be useful for relieving common discomforts such as back pain, and for enabling an easier, more comfortable pregnancy, birth, and postnatal recovery.Prenatal Physical Therapy

A woman’s body undergoes several changes to adapt to the growth of a fetus. For example, an increase in the curvature of the spine (called lumbar lordosis) can trigger low back pain and/or aggravation of the sciatic nerve (sciatica). Additionally, natural hormone changes that prepare a woman’s body for childbirth—by relaxing or loosening connective tissues—can cause increased mobility of joints that may result in overextension and strain.

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Staying Hydrated: The Hardest Easiest Thing

Most of us walk around in some state of dehydration every day, and it’s one of the main causes of low energy, headaches, dull complexion, and poor elimination.Cioffredi Water Cooler

We all know that we should be drinking more water. Hydration is key to life and health, right down to keeping the cartilage in your joints soft and ‘cushiony.’ Drinking plain old water is a simple act that will help you function at top notch, lose weight, improve your sleep, gain energy, reduce cravings, and sport glowing skin. But how much do you really need to drink? And what if you’re just not in the habit?

Calculating Your Ideal Water Intake

Take your body weight in pounds, divide by two, and that’s the number of ounces of water you should drink per day. You will want to bump up that amount when you exercise, when it’s hot and humid, and when you’re sick in order to stay optimally hydrated.

table for Calculating Water IntakeHow to drink all that water?

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