3D Movement and Rehab

3D Movement and Rehab Providing mobile concierge Physical Therapy in your home, office or sports arena in Lynchburg, VA. Injuries from sporting activities are devastating.

We provide mobile physical Therapy for Lynchburg and Bedford, VA. They can leave us frustrated with not being able to still participate in our favorite sport. They cause shame as injuries result in us no longer being able to participate in activities with our kids, family and friends. Often times people will deny their injury and push through it but it only gets worse and becomes even more debilit

ating. I go to where ever my clients are; their home, office, or court/field to empower them to take back control of their injury. By providing an effective and specific rehab program, our clients can quickly return to the joy of playing their sport and with their kids. I help them find ways to feel fit and fulfilled with an alternative exercise routine while they are injured so they can maintain their happiness and sanity in the meantime. I help active adults continue to be happy active adults again.

04/30/2026

Great afternoon watching two long time patients play tennis today! and have had great seasons so far this spring, and we can't wait to see how they do this post season!

04/30/2026

The highschool tennis season is underway in Lynchburg and we're starting to see quite a few tennis and pickleball injuries including tennis elbow, medial epicondylitis, and rotator cuff injuries. These injuries are typically caused by an over reliance on said muscle groups (rotator cuff, wrist extensors, wrist flexors) and an under reliance of the scapular stabilizers, pecs, core and glutes typically due to these muscles being under trained.

These two exercises are an exercise we use to injury proof our tennis players and enhance their performance by strengthening the entire upper body for tennis and pickleball. These are called the three-way backhand and three-way forehand cable pulls. Initially in rehab we may not start with these exercises, but they're always a goal for our tennis players to get to so that they can return to the tennis court with confidence that they can smash the ball.

Special thanks to For teaching us the thought process of how to come up with exercises that look and feel like the sport our athletes are training for.




Thanks for a great review Cooper! Cooper is a captain of the team and a leader on and off the field. We've had the joy ...
04/23/2026

Thanks for a great review Cooper! Cooper is a captain of the team and a leader on and off the field. We've had the joy of working with Cooper to help him train and perform his best while treat nagging aches and pains so he can stay on the field.



We're proud to once again be sponsoring the Jefferson Forest Boys Soccer Team and be providing physical therapy services...
04/21/2026

We're proud to once again be sponsoring the Jefferson Forest Boys Soccer Team and be providing physical therapy services for their team throughout the season as they seek to be the top team in Lynchburg and Virginia. We love having the opportunity to help these young men perform and train at their best and if injury does strike we're there to get them back on the field as fast and safe as possible.



Excited to watch play for this season! Enzo put in a lot of hard work in the off-season to come back from a tough knee...
04/14/2026

Excited to watch play for this season! Enzo put in a lot of hard work in the off-season to come back from a tough knee injury to be ready to contribute to the EC Glass boys soccer team. Enzo progressed through our treatment process with determination as he moved from physical therapy mobility and strengthening to more advanced sport specific strengthening and plyometrics to make his come back to the field stronger and more explosive than before.



04/11/2026

What are the best core exercises for soccer players?

We've used these movements with many of our athletes to create stronger cores and more dynamic and resilient soccer players on the field.

Anytime we choose exercises specifically for a given sport, we use two main principles:
1. If the exercise is targeting specific muscles or movements, it should still do things that look and feel like that sport.
2. When working with a team use minimal equipment for ease of use.

Exercises:
1. Bilateral leg hold with single leg knee to chest drive, you can add a band around the feet to progress difficulty. This exercise focuses on increasing core stability while also bulletproofing the hip flexors to improve dynamic trunk control during running. Goal: build up to 3 sets of 20 reps on each alternating leg.

2. Side plank with arm rotation. This exercise focuses on the obliques while also training shoulder stability and the position that we use when shielding a ball. This is going to create trunk stability during rotational activities and while having to shield the ball so you don't get moved off the ball as easily. Goal: build up to 3 sets of 10 reps on each side.

3. Side plank with leg rotation swing. This exercise is great for developing shoulder stability for shielding a ball, but now with the leg swing We're also strengthening the trunk through motion similar to kicking motions to provide dynamic trunk control for kicking. Goal: build up to 3 sets of 10 reps on each side

Bonus: The overhead medicine ball throw is a big favorite of ours for creating long throw-ins. If you're looking to win the longest throw in competition on your team this is the way. The key here is the start light with just a 2 lb medicine ball and gradually build up to six or 8 lb while still moving through. Good motion in the back shoulders and triceps. Perform 3 to 9 sets of 3 reps.




Can dry needling help me? At 3D Movement and Rehab we use dry needling for a litany of injuries to decrease pain and spe...
04/06/2026

Can dry needling help me? At 3D Movement and Rehab we use dry needling for a litany of injuries to decrease pain and speed up recovery. Whether it's chronic pain or a recent acute injury dry needling can help you get out of pain fast and recover quicker. Here are some people with different injuries we recently dry needled:

1.) Dry needling for Chronic neck pain with degenerative disc disease with an acute muscle strain from jiujitsu.

2.) Dry needling for plantar fasciitis for a runner.

3) Dry needling for headache relief and muscle tension following a concussion.

4.) Dry needling for hamstring and groin tendonopathy for a sprinter

5.) Dry needling for low back pain due to sacroiliac joint dysfunction after repetitive movement from working in the yard.

6.) Dry needling for patellofemoral pain syndrome, jumpers knee, for a dancer, during an intense season of competition.

If you're in Lynchburg, Virginia and interested in speeding up your recovery from an injury with dry needling then reach out for a free consultation.




Thanks .ward26 for the great review. Gabe was dealing with a nagging calf strain last season that wouldn't go away resul...
04/01/2026

Thanks .ward26 for the great review. Gabe was dealing with a nagging calf strain last season that wouldn't go away resulting in him not being able to run and sprint his best. We used blood flow restriction training, corrected mechanics, and dry needling to help the muscles of the calf recover quickly so he could get back on the field 2 weeks later with minimal limitations. Gabe got after his rehab doing his blood flow restriction training every day to rebuild the calf muscles which helped him quickly recover.



Congratulations to the .bev34 and all of the young men on this team for a great season! Even though the state semifinal...
03/09/2026

Congratulations to the .bev34 and all of the young men on this team for a great season! Even though the state semifinal didn't go our way the boys played with great intensity, focus and courage as they never stopped fighting. We've loved working with the guys all season long keeping them playing their best as they won a region championship.

Noah tweaked his ankle the day before one of the playoff games and we were able to keep him playing at near his best as he made a huge impact for LCA throughout the playoffs with points and rebounds in the paint.

Congrats to all the seniors on a great season. We're already looking forward to next season as this team continues to grow.

02/27/2026

Congratulations to for making it to the region championship game tonight. Last night we got to lead a recovery session with these young men to help them get ready for the big game tonight.

The three most important things for recovery and injury treatment we discussed are.

1.) sleep: this is when our body rebuilds itself. 7 hours minimum, 8 hours is the goal

2.) nutrition: need to get 20 to 30 grams of protein per meal and carbohydrates so your body has the nutrients it needs to rebuild and refuel

3.) smart movement: For recovery we want light full range motion movements through pain-free ranges. This enhances blood flow for recovery and restores motion to make sure we're ready for the next day's game.

Good luck tonight in the region championship!



02/25/2026

This is an exercise we're using with the soccer teams we work with to help them improve their ankle, knee and hip mobility and stability. We call it the single leg balance ball roll matrix. By rolling the ball with your foot in six different directions through all planes of motion, we can train ankle, knee and hip joint mobility and stability. The ball acts as an assistive device allowing us to get closer to the range as compared with performing balance reaches without it; this helps train stability at the end range of these motions which is often where the body is most predisposed to injury.

is having a great season with playing a big part of it. All season long we've been working on ankle and knee injury pr...
02/23/2026

is having a great season with playing a big part of it. All season long we've been working on ankle and knee injury prevention every week to help these young men play their best basketball. Still, sometimes people need a little extra help so we did cupping to help Colton unlock his ankle and hip mobility which has allowed him to jump and cut better on the court.



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Forest, VA
24551

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