Greencastle Physical Therapy & Sports Medicine

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Greencastle Physical Therapy & Sports Medicine

04/10/2026

We’re hiring Physical Therapist Assistants for our Gettysburg and Shippensburg locations!

If you—or someone you know—are passionate about helping others and want to join a great team, we’d love to hear from you.

📧 Send your resume to: jennbeaumont@waynesboropt.com

Feel free to share this post to help us find the perfect candidates!

04/01/2026

💥Strengthen your core like the superhero you are!💥

1. Forearm Plank
Mission: Strengthen core
-Tip: Keep your body straight, core tight, and don’t let your hips sag. Push up onto your elbows lifting your hips from the floor. Start with you knees lowered and progress towards a full plank as able.
-Time: Begin with 10 seconds and build from there! Repeat 5 reps.
-Builds core stability & endurance

2. Trunk Twist
-Sit on the floor, knees bent, feet slightly lifted. Hands on the floor or held together in front of you. Twist torso left → right.
-Move controlled, keep your spine tall, and engage your obliques.
-Reps: 12–15 each side
Unlocks rotational strength and agility!

3. Prayer Stretch
-How: Kneel and sit back into your feet. Walk your hands out in front of you, holding 10 seconds with arms straight. Walk hands to the left, feeling a stretch through your obliques. Repeat on the right side.
-Tip: Keep your core engaged and breathe deeply as you stretch.
-Power-Up: Opens your spine and obliques

💥Mission accomplished!💥

03/25/2026

Defending the shoulder from desk posture and overuse!💥
1. Side-Lying External Rotations
Mission: Strengthen the rotator cuff (infraspinatus & teres minor)
-Lie on your side with your bottom arm supporting your head.
-Keep your top elbow bent to 90° and tucked to your side.
-Rotate your forearm up toward the ceiling, keeping the elbow pinned.
-Lower slowly with control
-Reps: 12–15 × 2–3 sets each side.
⚡
2. Prone “T” Raises
Mission: Strengthen rear shoulders and scapular stabilizers
-Lie face down on the floor or bed.
-Extend arms out to the sides forming a T.
-Lift arms slightly off the floor while squeezing shoulder blades together.
-Keep thumbs pointing upward if possible.
-Lower slowly.
-Reps: 10–12 × 2–3 sets.
⚡
3. Pec/chest stretch
Mission: open chest after long hours of sitting.
-Place your forearms or hands on the door frame at about shoulder height.
-Step one foot forward and gently lean your body through the doorway.
-You should feel a stretch across the chest and front of the shoulders.
-Keep your core engaged and avoid arching your lower back.
-Hold: 30–45 seconds, repeat 4 times

💥Mission accomplished!💥

03/18/2026

Fighting back against plantar fasciitis! 🦶💥
1. Toe Yoga
Mission: Activate the small muscles that support your arch
-Stand or sit with feet flat.
-Lift just the big toe while the other toes stay down.
-Then switch: big toe down, other toes up.
-Move slowly and with control.
-Reps: 10 times, 3 sets each
⚡
2. Heel Raises
Mission: Strengthen the foot and calf to support the plantar fascia
-Stand with feet hip-width apart.
-Slowly raise heels off the ground.
-Pause at the top, then lower with control.
Progression: As they get easier, try them on one foot!
-Reps: 12–15 × 2–3 sets.
⚡
3. Standing Calf Stretch
Mission: Reduce tension on the plantar fascia
-Hands on a wall, step one foot back.
-Keep the back leg straight and heel down.
-Lean forward until you feel the stretch in the calf.
-Hold: 30–45 seconds each side. Repeat 4 times.

💥Heel pain defeated!💥

03/11/2026

3 Moves to Restore the Balance in your hips!
Great for desk-heavy days when the hips get tight from sitting.
1. Kneeling Hip Flexor Stretch
Mission: Lengthen tight hip flexors
-Kneel on one knee, other foot forward in a lunge.
-Tuck your pelvis slightly (posterior tilt).
-Gently shift hips forward until you feel the stretch in the front of the hip.
-Hold: 30–45 seconds each side. Repeat 4 times.
⚡
2. Bridges
Mission: Wake up the glutes that counter tight hip flexors
-Lie on your back, knees bent, feet flat.
-Drive through heels and lift hips.
-Squeeze glutes at the top without arching your lower back.
-Reps: 10 reps, 2-3 sets
⚡
3. Standing Hip Flexor Lift (March Hold)
Strengthen hip flexors through controlled movement/balance
-Stand tall and lift one knee to hip height.
-Hold for 3–5 seconds while keeping core engaged.
-Lower slowly and switch sides.
-Reps: 10 per side
Mission complete!

02/20/2026

Strong, mobile feet are essential for balance and mobility as we age! Keep those toes strong- your, knees, hips and back will thank you!💪

02/19/2026

Don’t miss our women's health discussion on Tuesday, Feb 24 at 2:30 PM at our Gettysburg location! We hope to see you there! 💬

02/18/2026

Sitting all day💻? Try this 5-minute reset to undo desk posture!

1️⃣Chin Tucks:
• Sit tall and gently pull chin straight back (make a “double chin”)
• Hold 5 seconds
• Repeat 10 times

2️⃣Doorway Pec Stretch
• Place forearms on a doorway
• Step one foot forward
• Gently lean until you feel a stretch in your chest
• Hold 20–30 seconds

3️⃣Standing Hip Flexor Stretch
• Step one foot back
• Bend front knee
• Tuck hips slightly under
• Feel stretch in front of back hip
• Hold 20–30 seconds

02/13/2026

Strong back = happy shoulders! 🏋️‍♂️ What’s your go-to tip for back strength?

02/06/2026

❄️Lots of snow-shoveling can equal increased back pain! Try some gentle stretches and short walks to keep your back moving.

02/05/2026

Please join Dr. Jamie Chesley, PT, DPT and Kelsie Kehne, PTA, OTA on Tuesday, February 24th at 2:30pm at our Gettysburg location for a general discussion on women's health, common issues and prevention.
RSVP by scanning the QR code or calling 717.549.2945. Hope to see you there!

01/30/2026

✨ Keep those hips and ankles strong- your knees will thank you.
The body works as a team!

Address

145 East Baltimore Street, Suite 2
Greencastle, PA
17225

Telephone

+17176431813

Website

http://www.GreencastlePhysicalTherapy.com/

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