603 PT & Wellness

03/03/2026

Many women in their late 30s and 40s start noticing something frustrating… aches and injuries that never used to happen.

A sore back after yard work.
A knee that suddenly complains during a run.
A shoulder that just won’t settle down.

During perimenopause, hormone changes can affect muscles, joints, and bones — which means women often experience more mechanical pain and higher injury rates during this stage of life.

The good news? Strength training and the right movement strategies can make a huge difference for lifelong strength and bone health. 💪

At 603 PT & Wellness in Dover, NH, we help women 35+ understand what’s happening in their bodies and build strength so they can stay active for decades to come.

This growing conversation is also highlighted in the documentary Balance: A Perimenopause Documentary, which brings attention to the real experiences women face during this transition.

👉 Read the full article here:
[https://www.603pt.org/post/why-strength-training-matters-during-perimenopause]

Learn:
• Why injuries increase during perimenopause
• Why strength training matters more than ever
• How working outside the traditional healthcare model can help you get better results

Your future strength starts now. 💪

03/02/2026

Today we're celebrating a very special member of the 603 PT & Wellness team 🥰

Happy 4th Birthday to our office pup, Kima!

Kima keeps the clinic smiling, greets patients like a pro and reminds us to take stretch breaks (and snack breaks).

Her calm presence and wagging tail are sure to brighten your day 🥳

02/27/2026

🎬 Feature Friday: Why This Documentary Matters

Menopause is not a small chapter in a woman’s life, it’s a major health transition that affects the brain, bones, heart, muscles, mood, sleep, and quality of life. Yet for generations it has been minimized, misunderstood, or simply ignored. Symptoms of perimenopause often start from age 35-45!

That’s why "BALANCE: A Perimenopause Journey" is so important. I'm 3 episodes in and couldn't wait until I watched the last episode to share this with my community.

02/26/2026

Feeling dizzy when you roll over in bed or tip your head back to look up? You’re not alone, many people in Dover, NH are dealing with BPPV, one of the most common (and most treatable) causes of vertigo.

At 603 PT & Wellness, vestibular therapy is designed to:
✔️ Calm the spinning
✔️ Restore your balance
✔️ Get you back to moving with confidence often in just a few visits

✨ Menopause connection: Hormonal changes in perimenopause and menopause can increase the risk of dizziness and balance issues. If this sounds familiar, you’re not imagining it and you don’t have to live with it!

Read this week’s article to learn how BPPV is treated and what you can do to feel steady again:
https://wix.to/Xac0KCH

02/25/2026

✨ Wellness Wednesday ✨

When the temperatures drop and the daylight is hard to find, getting outside for a walk isn’t always appealing.

Enter: the treadmill.

It may not be glamorous, but it’s one of the easiest and most effective ways to keep moving, keep your joints happy, and get your steps in during the colder months.

The best part? It’s the perfect time to stack healthy habits:
📺 Catch up on your favorite TV show
🎧 Listen to an audiobook or podcast
📞 Call a friend or family member
🧠 Clear your head after a long day

Consistent, low-impact movement like walking can help:
✔ Reduce stiffness
✔ Improve circulation
✔ Support recovery
✔ Boost energy and mood

It doesn’t have to be fancy to be effective, it just has to get done 💙

Small, steady habits always win.

📍 603 PT & Wellness | Dover, NH

02/19/2026

📣 New Article Just Dropped!
Neck Pain After Laptop Workday? You’re Not Alone And There’s a Better Way Forward!

Ever end your workday with a stiff neck, tight shoulders, or a lingering headache?

At 603 PT & Wellness, we see this all the time and we know it’s not just about posture. It’s about long hours in one position, shoulders creeping up, heads drifting forward, and daily habits that slowly load more strain into your body than it can comfortably handle.

📌 In our latest article, Dr. Holly breaks down why your neck hurts at the laptop and shares simple, realistic changes that can make your workday feel better right away!

👉 Things like:

* Raising your screen to eye level
* Using an external keyboard + mouse
* Taking short movement breaks
* Saving the couch for relaxing, not working

These small shifts can ease tension and help your body stay balanced.

💡 You don’t have to live with “tech neck.”

Read the full article here:
https://www.603pt.org/post/why-your-neck-hurts-at-the-laptop-and-how-a-different-kind-of-care-can-help

02/18/2026

✨ Wellness Wednesday ✨

Running has been a part of Dr. Holly's life for over 15 years 🏃‍♀️

From competitive races… to logging the miles needed for marathon distances… to now running for longevity, clear thinking, fresh air, and the joy of being part of our local race community ❤️

My relationship with running has changed over the years, and that’s something I talk about often with my clients:
Your movement should grow with you, not break you down.

These days my goals look a little different:
✔ Stay strong
✔ Stay healthy
✔ Keep doing what I love
✔ Show up at local races and have fun

No matter your pace or distance, running is one of the many ways we can invest in our long-term health when our bodies are moving well.

If aches, pains, or old injuries are getting in the way, that’s where a mechanical pain specialty approach can make all the difference. You don’t have to “just stop running.”

Here’s to moving for life

📍 603 PT & Wellness | Dover, NH

02/14/2026

❤️ Love what supports you ❤️

This Valentine’s Day, we’re celebrating the kind of support that actually makes a difference, the steady & reliable kind.

Whether it’s the people (or pups 🐾) who lean on you… or the care team helping you move, heal, and feel stronger, support matters.

At 603 PT & Wellness, we believe your body deserves that same kind of attention and consistency. No rushed visits. No generic plans. Just personalized care built around you.

If you’d like tips on staying active, injury prevention insights, and first access to special offers throughout the year, join our newsletter + specials list 💌

It’s where we share real education (not spam), early announcements, and occasional perks for our community.

👉 Subscribe here: https://www.603pt.org/contact-location

Happy Valentine’s Day from our crew to yours ❤️

02/12/2026

📣 New Article Just Dropped!
I just shared an important piece on why so many people feel let down by traditional low back pain care.

👉 Many people with low back pain get stuck in a cycle of quick-fix treatments that mask symptoms instead of truly helping their body heal or improve movement. Traditional approaches often lean on imaging, pain meds, or generic plans that don’t address why someone is stuck in pain and that leads to frustration and disappointment for so many.

At 603 PT & Wellness, the focus is different, we prioritize personalized, movement-based care that looks at your whole body, finds what’s actually driving pain, and builds sustainable progress toward real recovery. It’s not just therapy, it’s listening, diagnosing, and empowering you with the right tools and plan to move better and feel better over time.

💡 Even if you’re not dealing with back pain yourself, this article might help you understand why so many people feel stuck with their care and what real alternatives could look like for someone you know.

📝 Read it here by clicking the link below!
If this resonates with you (or someone you love), please like, comment, and share. Spreading the word helps more people discover a better way forward! 🙌

If you’ve ever hurt your back, you probably know this story all too well.You wake up in pain. Sitting hurts. Standing hurts. Bending is nearly impossible and you have not worn socks in days. You finally decide to get help once you cannot work it out this time around and then you are told the next ...

02/11/2026

👋 Meet Dr. Holly

Hi! I’m a licensed specialty physical therapist with over 6 years of experience helping people overcome mechanical pain and get back to moving with confidence. My passion is simple: personalized care that helps you regain strength, mobility, and trust in your body.

🎓 My background

* Doctorate of Physical Therapy – University of Pittsburgh
* Bachelor of Science in Health Sciences – University of Connecticut
* Minor in Psychology – University of Connecticut

💪 How I help
I take a full-body, whole person approach to care. I’m certified in dry needling and trained in Pilates and the McKenzie Method, allowing me to tailor treatment to *your* goals, not a one-size-fits-all protocol. Education and movement are at the core of what I do, so you feel empowered, not dependent.

🌸 A special focus
I’m especially passionate about helping women navigate musculoskeletal pain through perimenopause, menopause, and post-menopause—an area that is often under-recognized and under-treated. No one should be told “this is just how it is.”

🐾 Outside the clinic
When I’m not working, you’ll find me:

* Hiking or running
* Strength training
* Spending time with family and friends
* Training my four dogs (Norwegian Elkhounds & a Pembroke Welsh Corgi!)

I’m excited to be here and to support this community. Thanks for being part of the journey 💜