3D Movement and Rehab

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Forest, VA
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 debilitating. 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.

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.

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.

02/21/2026

Last day of preseason means fitness testing.

50+ Young men and limited time so what did we do?

Upper body strength: push ups for 60 seconds reps and max pull ups for reps to fatigue
Lower body strength: 60 second single leg squats each leg for reps
Core: 60 second sit up test for reps
Cardiovascular Endurance: 1.5 mile run for time

Proud of all of the hard work the boys put in this off season. Can't wait to see them in action.

02/18/2026

Scorpions and iron crosses are two of our favorite exercises to get the hips and back ready for the mobility demands of soccer. If you're struggling with back, hip, hamstring, from our hip flexor tightness give these a try before you play.

02/11/2026

We want to congratulate this young dancer for all of her hard work and graduating from physical therapy! Having been able to work with her on two different occasions, one for injury and one for performance, it was truly a joy to watch her dance with a huge smile on her face this past month.

was made for patients like this young dancer. She had tried multiple doctors and physical therapists with poor results and little progress. Her injury was getting worse despite her parents doing their best to find solutions. And then they heard about us from one of their dance instructors

Despite her having a more complicated injury we were able to create a plan and take the time needed to listen to her and give her the individualized physical therapy she needed. After a few months she was able to fully return to dancing, running, and jumping without pain. On her second round of physical therapy she was no longer in pain but looking to take her acrobatic performance to the next level so we created a higher level program for her to help her achieve the more difficult acrobatic dance moves.

We love getting to provide physical therapy for dancers in Lynchburg and Forest!

02/09/2026

Movement Monday:
Today's stretch is the 90-90 hip stretch. This is a great stretch for improving glute, groin and hip joint mobility.

If you notice difficulty opening your hips when changing directions on the field, difficulty with tightness in your hips during golfing, or difficulty getting into a deep squat because of tight hips this exercise if for you.

Try 4 repetitions if 20 second holds to each side for improving flexibility or 10 repetitions with a second hold as a warm up before your next exercise.

01/11/2026

It was a wonderful night watching so many of my patients dance with huge smiles on their faces. I'm grateful for giving me the opportunity to help so many of their dancers get healthy and return to dancing their best!

My daughter also dances here and had the best time. DMC creates a really fantastic and supportive environment for their students. The teachers and students are so supportive of each other. Summer can't wait for her next dance class.

01/06/2026

We're so thankful we had the opportunity to work with Caryn's daughter. After months of foot and ankle pain, being put in a boot and trying other therapy she was still unable to dance without pain. told Caryn about the work we've done with their other dancers so she gave us a call.

In her first session we were able to uncover the root causes of her injury that no one else had addressed. After one session, we were able to decrease her pain, after two sessions she was back dancing and after several more we were able to help her return fully to dancing while we developed a home program to help her stay healthy as a dancer.

Dancers are incredible athletes. They often practice more in a week than our endurance athletes and get into advanced ranges of motion requiring extreme flexibility and strength to control these motions. We assess their whole body, not just the sight of injury so that we find the root causes of their injuries so they can achieve their goals and get back to dancing better than before.

12/23/2025

We love helping our adult and young athletes get back to their sport! This fierce young girl was struggling with chronic hip pain that had been bothering her for far too long. After a thorough evaluation and several PT visits she was able to heal her hip pain and fully return to jiujitsu and running pain free.

Big thanks to for taking such great care of your athletes and giving us the opportunity to help you keep them competing on the mat.

12/19/2025

What is it if network physical therapy? I'm sorry it's higher quality physical therapy with more clarity and better results for your time. We provide mobile therapy for those who need it (we come to you). We treat more than just the pain; we treat the cause so it won't come back. One on one physical therapy with your physical therapist; no being passed on to a tech, and no doing exercises in a corner by yourself. When patients are evaluated or reevaluated they are also treated. 100% clarity on costs, no hidden fees.

This is what makes different.

11/16/2025

This is part 5 of 5 in our Swimmer Injury Prevention Series and it's all about preventing shoulder injuries by strengthening the scapular stabilizers. 90% of swimmers we screened at the high school and middle school level displayed weakness of the middle and lower trapezius and rhomboid muscles. These muscles are critical in stabilizing the shoulder blade when reaching overhead. When these muscles are weak swimmers will typically feel pain at the end range of their reach just before the pull phase of their stroke. In the majority of the injured swimmers that we see, these muscles are extremely underdeveloped with their pains typically improving as the strength in these muscles improve. These muscles are especially important when treating shoulder impingement and rotator cuff injuries.

We recommend doing the i's and Y's 2 to 3 days a week for 2 sets of 10 and progressing to 3 and then 4 sets before increasing the resistance. These muscles are endurance muscles, so focusing on repetitions before increasing the weight typical gets the best results. The key part of this exercise is to do it with the elbow straight to impart as much work on the scapular stabilizers as possible.

If you're a swimmer or triathlete in Lynchburg with shoulder, neck or back pain don't hesitate to reach out to us as we specialize in helping swimmers and triathletes recover from their injuries and improving their performance to achieve new personal best times.

Big thanks to for trusting us to take care of their swimmers!

Address

Where Ever You Need Us
Forest, VA
24551

Telephone

+14349418212

Website

https://www.3dmovementandrehab.com/

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