FLASH Momentum

Welcome to FLASH Momentum! We help active individuals of all ages move quickly towards their goals!

10/10/2025

Tip of the Week

Track Your Progress
Did you know? Tracking your home PT exercises (reps, sets, pain levels) helps you and your therapist adjust more effectively.

Write it down or use a notes app!

10/08/2025

Myth vs Truth

Myth: “I’m too old to start exercising.”
Truth: Movement is medicine at any age. Research shows strength, balance, and mobility can improve well into your 70s, 80s, and beyond.

Regular exercise helps maintain independence, boosts energy, reduces the risk of falls, and supports heart and brain health. The body is remarkably adaptable - whether you’re 25 or 75, you can still get stronger, more mobile, and more confident in daily life.

It’s never too late to start. The best time is now.

10/06/2025

Weekly Challenge

Shoulder Stability (Daily for 1 week):
- Wall Slides (2x12 reps)
Stand with your back against the wall. Slide arms overhead, keeping elbows and wrists touching the wall as best you can.
- Band Pull-Aparts (2x15 reps)
Hold a resistance band at chest height. Pull it apart by squeezing your shoulder blades together.
- Plank Shoulder Taps (2x10 reps/side)
Hold a plank. Gently tap one shoulder at a time while keeping hips stable.

Stronger shoulders = better posture + fewer injuries.

10/03/2025

Tip of the Week

Set a Trigger Habit
Want to stick to your PT homework? Tie it to something you already do daily (like brushing your teeth or morning coffee).

Linking habits makes them automatic.

10/01/2025

Wellness Wednesday

Sleep is your body’s #1 recovery tool .

Wellness tip: Stick to a bedtime routine (no screens, dim lights, light stretching) to improve sleep quality.
Recharge = perform better.

09/29/2025

Myth vs Truth

Myth: “No pain, no gain.”
Truth: Discomfort during training can be part of the process - your muscles working, your heart rate rising, and your body adapting. But sharp, stabbing, or lingering pain is a warning sign that something’s wrong.

Progress doesn’t come from pushing through injury - it comes from training smart, listening to your body, and knowing the difference between healthy challenge and harmful strain. Recovery, good form, and consistency will take you further than pain ever will.

09/26/2025

Tip of the Week

Consistency is Key
Tip of the week: Doing your at-home PT exercises regularly (even just 10 minutes daily) is more effective than a single long session.

Little habits = big progress.

09/24/2025

Wellness Wednesday

Gratitude Reset
Wellness Wednesday reminder: Take 2 minutes today to write down 3 things you’re grateful for.

A positive mindset fuels both recovery and resilience.

09/22/2025

Hip Mobility (Daily for 1 week):

- Figure-Four Stretch (2x30 sec/side)
Cross one ankle over the opposite knee. Sit tall and lean forward slightly until you feel a stretch in the hip.
- Hip Circles (2x10 reps/side)
On all fours, draw slow circles with one knee to open the hip joint.
- 90/90 Hip Switches (2x8 reps)
Sit on the floor with both legs bent at 90 degrees. Slowly rotate from one side to the other.

Tight hips holding you back? Free them up this week.

09/19/2025

Did you know?

Exercise improves more than your body — it’s a proven way to sharpen focus, boost memory, and reduce anxiety.

Move for your mind, not just your muscles.

09/17/2025

Sometimes the simplest habits have the biggest impact. Stepping outside for a few minutes of fresh air and sunshine can reset your mood, boost your energy, and clear your mind.

Sunlight helps regulate your sleep, supports vitamin D, and gives your body a natural pick-me-up.

Fresh air reduces stress, sharpens focus, and grounds you in the present moment.
Today, take a short walk, open a window, or pause outside - even five minutes can make a difference. Your body and mind will thank you.

09/15/2025

Tip of the Week

Did you know that staying properly hydrated does more than just quench your thirst? Water plays a crucial role in joint health, digestion, energy levels, and even focus.

Drinking enough water daily can boost your workouts, help you think more clearly at work, and support your overall wellbeing. Make hydration a habit—your body (and mind!) will thank you.

Address

882 S Matlack Street, Ste 104
West Chester, PA
19382

Website

https://www.flashmomentum.com/

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