KD Physical Therapy PLLC

06/09/2026

LOOK UP! Yes, I'm talking to you.... Get tips on how to avoid "Tech Neck" in our latest newsletter. Subscribe to monthly updates on our website or in the Substack app.

KD Physical Therapy June 2026 Updates

05/14/2026

Is "exercise snacking" (smaller but more frequent sessions) good for you? Check out our latest newsletter to learn about the benefits. Sign up on our website for monthly updates!

KD Physical Therapy May 2026 Updates

05/08/2026

An active lifestyle doesn’t have to be complicated or boring.
Biking, dog walking, and strengthening exercises are all great ways to move your body, build endurance, support mobility, and boost your mood. Build strength and endurance, but choose movement you enjoy. Make exercise fun!

04/22/2026

Stiff or painful low back? Try this McKenzie progression:
1 Prone on elbows
Relax here and let your low back settle.
2 Press ups
Press your chest up and straighten elbows
3 Press ups + exhale at the top
At the top, fully exhale to help gain a little more extension.
Move slowly and notice how your symptoms respond. For many people, these exercises can help reduce stiffness and improve motion. If pain is traveling farther down the leg, stop and get assessed.
10 reps each or start with the version that feels best for you.

04/15/2026

Did you know you can build stronger bones? Check out this month's newsletter for tips on how to build and maintain your bone strength. Subscribe on our website to get our monthly updates!

KD Physical Therapy April 2026 Updates

04/13/2026

Move better. Feel better. Stay better.

At KD Physical Therapy, I use the McKenzie Method (MDT) to assess your movement, find your directional preference, and give you the tools to take control of your pain.

✔️ 1:1 sessions
✔️ Clear, personalized plan
✔️ Empowered self-treatment

Because the goal isn’t just relief. It’s long-term independence.

Thanks for the amazing photos.

04/06/2026

Knee osteoarthritis tip: use a chair, bench, or sturdy surface indoors or outside. Place your right foot up on the surface and gently piston up and down to help improve right knee bend and decrease pain.

A helpful modification: lean your body forward a little and find the angle that feels best and helps reduce pain.

Try about 10 reps, moving in a slow, controlled way. It should feel like a gentle mobility drill, not a forceful push.
Move within a comfortable range and let pain be your guide. Small, consistent movement can help your knee feel better.

04/03/2026

Balance work doesn’t need a gym—just a minute and a little creativity.

Exercise to improve balance in small doses like this build ankle strength, improve stability, and help reduce injury risk—whether you’re walking, running, or just navigating uneven ground. Your environment is your equipment.

03/30/2026

Spring is here 🌿—more time outside, more gardening, more bending.

All that forward work can add up on your back.

Try this:
➡️ Every 20–30 minutes, pause and do 5–6 gentle backbends
➡️ Hands on low back, lift your chest, look slightly up
➡️ Move within comfort—no pain

A small reset can go a long way in keeping your spine feeling good so you can stay out there longer.

Your next posture is your best posture. Keep moving.

dobbs hasting

03/23/2026

Bone health tip: jumping from an 8-inch height with a quick rebound jump, can help stimulate bone density by giving your bones a safe, higher-impact loading challenge. This type of weight-bearing exercise may also help build power and coordination.
A few reminders:
• Weight bear only as tolerated
• Consider any joint pain before starting
• Start with fewer reps and lower frequency
• Slowly progress over time as your body adapts
Quality matters more than quantity—focus on a soft, controlled landing and good alignment.