Body Moksha Physical Therapy

12/15/2025

Holiday shopping means hauling heavy bags, often resulting in shoulder tension, elbow pain, and tired arms by the time you reach the car. Your upper body needs to be ready for the load!

Here are two quick functional exercises to prepare your arms, shoulders, and core for heavy lifting:

Weighted Farmer's March (The Carry Prep):

Grab your heavy weights (dumbbells or kettlebells) and hold them at your sides.

Walk in place (marching) with a proud chest and your shoulders pulled down and back.

Value: This strengthens your grip, shoulder stabilizers, and core, mimicking the functional posture needed for carrying heavy loads long distances.

Slow-Descent Bicep Curl with a Hold:

Perform a standard bicep curl.

Focus on an extremely slow descent (the negative phase) and hold the weight at the 90-degree angle for 3 seconds.

Value: This builds the isometric strength needed in your biceps and forearms for the extended hold required when carrying all those bags from the car to the house in one (ambitious) trip! 😅

Train smart so you can shop stress-free! If your shoulders or elbows are already protesting from the holiday hustle, we can help restore your strength and endurance.

Click the link in bio to book your appointment and end the year pain-free! 📲

12/12/2025

The plank is a core staple, but are you getting the most out of it? A strong core isn't just about a six-pack—it's your body's natural support system, protecting your lower back during every lift, run, and daily activity! 🛡️

Here are 3 ways to level up your stability and build a truly resilient core (demonstrated in the video!):

1️⃣ Plank Up & Down: Shifts the load to challenge shoulder stability and endurance—no equipment needed!

2️⃣ Toe Taps Out to the Side: Incorporates hip and glute stabilizers. For an extra burn, loop a mini-resistance band around your feet! 🔥

3️⃣ Elevated Plank Walks: Using a step or box changes the angle and demands dynamic control as you move.

Pro-Tip for Max Results:
Remember to activate your core properly! Keep your back flat, draw your belly button in towards your spine, and tuck your pelvis slightly. This prevents lower back strain and ensures you're targeting the right muscles.

If you struggle with planks due to back pain, or aren't sure if you're engaging the right muscles, we can help! A proper assessment can identify weak links in your core chain.

DM us "CORE" to schedule a personalized core stability assessment and get a routine built just for you! 💪

12/05/2025

🦵 Is Your Knee Tracking Correctly?
Do you feel pain going up or down the stairs? 🤔

Knee rehabilitation isn't just about stretching and strengthening—it's about achieving stability, which is your body's resistance to external forces. A key way we assess this is by watching your knee during a simple movement like a step-down.

The Common Problem:
When watching a step-down, clinicians often see the knee track inward. This means that instead of the force moving straight down through the center of the joint (the ideal path), a significant amount of load is being slammed onto the medial (middle) side of your knee.

If your knee tracks inward every time you go down a set of stairs or even walk, you are consistently overloading one part of the joint. Over time, this repetitive, abnormal loading can lead to pain and injury. 😩

How We Help:
Our goal in physical therapy is to normalize that loading. We identify why your knee is tracking inward (often a weakness in the hip/glutes) and use targeted exercises to ensure the force comes straight down, protecting your joint.

Stop letting bad movement patterns wear down your knees! Get assessed by an expert.

📞 973-310-2678
📧 info@bodymoksha.com

12/02/2025

12/01/2025

🏃‍♀️ Runners: Stop Resting, Start Preparing! ❄️

Don't let the winter season just be for rest and relaxation, it's the perfect time to build a more resilient body and prevent those nagging injuries that sideline you during the spring and summer.

Why Winter Prep is Key:
This is your opportunity to address muscle imbalances, improve mobility, and increase the strength needed to handle the repetitive load of running, ensuring you hit the ground running (safely!) when the warmer weather arrives.

👉 Join our LIVE IN-PERSON Runners Workshop and learn the specific strength and mobility drills essential for a pain-free season.

🗓️ Date: Wednesday, December 10th, 2025
⏰ Time: 6:15 PM - 7:00 PM
💪🏼 Goal: Build your strongest, most injury-proof running year yet!

Spaces are limited for personalized attention! Click the link in our bio right now to reserve your spot and invest in a stronger running season.

11/28/2025

Alyssa’s postpartum journey 💪

Alyssa started PT at just 6 weeks postpartum after delivering twins. She came in with a 4-finger diastasis, some back pain, and c-section scar discomfort — but she was determined to get back to feeling strong again.

Fast forward 5 months… her diastasis is now down to 1 finger width, her scar feels great, and she’s crushing workouts (sometimes with the babies in tow 👶👶).

She’s proof that with consistency and the right plan, your body can bounce back stronger than ever. 💥

Shoutout to our AMAZING patient of the month and mommy 💪🏼👶🏼

Keep working hard, Alyssa.

11/27/2025

If you were a Thanksgiving food… what would you be? 🦃

We asked our PTs, and let’s just say we’ve got everything covered — from the main course to the side dishes! 😂

Who do you relate to the most? 👇

Wishing you and your family a wonderful Thanksgiving from all of us at Body Moksha PT. 💛

Go ahead and have that extra bite today...you’ve earned it! 😉

11/24/2025

Are you a racquet player? 🎾

If so, you might be all too familiar with your old friend — tennis elbow. 😅

One of the most effective ways we treat this at our clinic is through dry needling.

Dry needling helps release muscle tension, reduce pain, and improve blood flow in your arm and surrounding muscles — so you can recover faster and get back to playing. 💪

Most patients feel relief after just one session, and many are back on the court in as little as 3–6 visits!

Have you tried dry needling yet? 👀

11/19/2025

Here’s a better (and safer) way to stretch your hip flexor! 🦵

Most people lean forward through their hips to feel that hip flexor stretch — which isn’t wrong, but it can put unnecessary stress on your lower back.

Instead, try this:
👉 Tuck your tailbone inward (think: gently flatten your lower back).
You should immediately feel a stretch right at the front of your hip.

If you want to deepen the stretch, raise the arm on that same side and reach up and over your head.

You’ll feel a stronger, cleaner stretch — right where you need it — without straining your spine. 🙌

11/17/2025

Let’s learn how to perfect your step hinge pattern! 🔥

Here’s what you’ll need:
👉🏻 A superband (about $5 on Amazon)
👉🏻 A stable surface to loop your band around

How to do it:
1️⃣ Loop the band around a sturdy surface and place it right at your hip bones — this should line up with your hinge point.
2️⃣ Step forward until you feel the band gently pulling you back.
3️⃣ Push against the tension and squeeze your glutes to drive the movement. 🍑
4️⃣ As it starts to feel easier, take a small step forward to increase the resistance before progressing to weights.

This drill helps you really feel your hinge mechanics — which means better strength, form, and stability in your lifts. 💪

11/10/2025

Raise your hand if you’ve ever felt overwhelmed by a long list of PT exercises 🙋‍♀️😅

Try exercise snacks! 🍎

No, it’s not a new kind of health food — it’s the idea of breaking your exercise routine into smaller, bite-sized “snacks.” Instead of tackling the whole list at once, try doing one or two exercises during your work break or throughout your day.

These little “snacks” add up and make it way easier to stay consistent (without feeling like you’re taking on a full-course meal!). 💪

Who’s tried this before?

Shoutout to our patient Stephanie for the awesome insight! 👏

11/07/2025

Here are 4 fun facts about your pelvic floor! 👇

1️⃣ Your bladder is a retrainable organ.
Just because you’re peeing every hour or dealing with incontinence doesn’t mean you’re stuck like that forever! With the right training, you can retrain your bladder and regain control. 💪

2️⃣ Your pelvic floor is made up of two types of muscle fibers!
You’ve got fast-twitch fibers (the ones that kick in when you cough or sneeze) and slow-twitch fibers (the ones that hold contractions for longer periods). Both play an important role in your pelvic health!

3️⃣ Your pelvic floor naturally co-contracts with movement.
It works together with other muscles during daily activities, not just when you’re lying down doing Kegels. That’s why functional training and movement-based exercises are so important! 🏃‍♀️

4️⃣ Your pelvic floor isn’t just about your bladder!
It’s actually one of your postural muscles — helping stabilize your body and support your core with every move you make.

Which of these are you most surprised about? Let us know in the comments ⬇️