603 PT & Wellness

08/17/2026

Dr. Niko has been keeping a very important secret… 👀📦🐾

Something exciting has arrived at 603 PT & Wellness, and we can’t wait to share what it means for our clients!

Any guesses what’s in the box? 🤔

Stay tuned this week for the big reveal! 🎉

08/12/2026

⛳ WELLNESS WEDNESDAY: Are the first 3 holes your warm-up?

If it takes a few holes before your back loosens up or your swing starts feeling comfortable, try preparing your body BEFORE you reach the first tee.

A simple 5–10 minute golf-specific warm-up can include:
✅ Upper back rotations
✅ Hip rotations
✅ Shoulder mobility
✅ Squats or lunges
✅ Slow practice swings
✅ Gradually increasing your swing speed

Your golf swing asks your whole body to move, rotate, balance, and produce force quickly. Your warm-up should prepare you for that.
And if you consistently notice pain, stiffness, or one side that just won't move well, don't simply keep pushing through it.

⛳ Your body may be giving you an early warning sign.

Check out this week's article from 603 PT & Wellness: https://www.603pt.org/post/golf-pain-injury-warning-signs-dover-nh

Golf season in New Hampshire goes fast.By the middle of the season, you may have already played dozens of rounds, spent hours at the driving range, and taken hundreds or even thousands of swings.Your body has been putting in work too.Maybe your back feels a little tighter after 18 holes. Maybe your....

08/11/2026

⛳ Week 1 of our Golf Mobility & Performance Series is in the books!

We had a great evening at New England Sports Hub talking about how spinal mobility can impact your golf swing. We worked through mobility for the upper back, lower back, hips, and shoulders, then put it into practice to see how better movement can translate into an easier, more comfortable swing.

Thank you to everyone who came out and participated! 🏌️‍♀️🏌️‍♂️

Next up…

WEEK 2: READY TO TEE OFF
The Golfer’s Warm-Up & Recovery Routine
📅 Wednesday, August 12
📍 New England Sports Hub, Somersworth

This week we’ll compare what your swing feels like “cold” versus after a golf-specific mobility warm-up. You’ll learn simple exercises and dynamic movements you can use before a round, plus strategies to help your body recover afterward.

👉 Bring a few golf clubs so you can feel the difference for yourself!

Missed Week 1? No problem. You can still join us for Week 2!

Sign Up Link Here--> https://clients.uschedule.com/newenglandsportshub/booking/event/eventdates/63696

08/07/2026

Even the doctor has to do his exercises! 🐾💪

Dr. Niko is putting in the work today because staying strong, mobile, and active isn’t just for humans. 😂

He takes his exercise program very seriously… especially when treats are involved.

Consistency is key, whether you have two legs or four! 🐶❤️

08/05/2026

Tonight is Week 1 of the Golf Mobility and Performance Series:

⛳ Tonight: Move Better, Swing Better

Join Dr. Holly of 603 PT & Wellness tonight, August 5, from 6–7 PM at New England Sports Hub in Somersworth for an interactive seminar focused on spinal mobility for a stronger, more comfortable golf swing.

Learn how movement through your upper back, lower back, hips, and shoulders affects your rotation, backswing, follow-through, and comfort on the course. You will also practice simple mobility exercises designed to help you move and swing more easily.

Bring a few golf clubs so you can apply what you learn to your own swing!

Can’t make it tonight? Join us for one of the next two Wednesday evening topics:

August 12: Ready to Tee Off
The Golfer’s Warm-Up and Recovery Routine

August 19: Power Through the Back Nine
Golf-Specific Core Strength and Conditioning

All seminars are held from 6–7 PM at New England Sports Hub in Somersworth.

07/31/2026

Does your swing feel stiff during the first few holes?

Your upper back, lower back, hips, and shoulders all need to work together to create a smooth golf swing. A golf-specific warm-up can help you rotate more easily, reduce stiffness, and feel ready before you reach the first tee.

During this three-part series at the New England Sports Hub, you’ll learn:

✅ Mobility exercises for a smoother swing
✅ A warm-up you can use before every round
✅ Recovery strategies to help you feel better afterward
✅ Ways to connect your mobility work directly to your swing

Bring a few golf clubs so you can feel the difference for yourself!

Wednesdays, August 5, 12, and 19 from 6:00–7:15 PM.

Register here:
https://clients.uschedule.com/newenglandsportshub/booking/event/eventdates/63696

07/30/2026

⛳ Wellness Wednesday: Move Better, Swing Better

A stronger, more comfortable golf swing starts with how well your spine, hips, and shoulders move.

Join Dr. Holly of 603 PT & Wellness on August 5th for Week 1 of our Three-Part Golf Mobility and Performance Series:

MOVE BETTER, SWING BETTER
Spinal Mobility for a Stronger Golf Swing

In this interactive seminar, you will learn how movement restrictions can affect your backswing, rotation, follow-through, and comfort on the course. You will also practice simple mobility exercises designed to help you rotate more easily and reduce unnecessary stress on your back.

Please bring a few golf clubs so you can feel the difference between swinging cold and swinging after a mobility warm-up.

📅 August 5th
📍 New England Sports Hub

Sign up here:
https://clients.uschedule.com/newenglandsportshub/booking/event/eventdates/63696

07/28/2026

🌱 Does your back hurt after a day in the garden?

Gardening is great exercise, but hours of bending, kneeling, lifting, and twisting can leave your back, neck, or knees feeling stiff and sore.

The answer is not always to stop gardening.

In our newest article, you will learn how to:

✅ Take smarter breaks
✅ Change positions before pain builds
✅ Use tools that fit your body
✅ Make lifting soil, mulch, and plants easier
✅ Protect your knees while kneeling
✅ Stay hydrated and reduce heat-related fatigue
✅ Use gentle movement when soreness begins

You will also learn how to use a simple traffic-light guide to decide whether a movement is helping or making your symptoms worse.

Read the Full Article: https://www.603pt.org/post/back-pain-after-gardening-dover-nh

At 603 PT & Wellness in Dover, NH, we help active adults resolve mechanical pain, protect their bone health, and stay strong for a long, active life.

07/24/2026

Golfers, do you want to move better, swing with more power, and feel stronger through all 18 holes?

Join me at the New England Sports Hub for a three-part Golf Mobility and Performance Series:

⛳ August 5: Move Better, Swing Better
⛳ August 12: Ready to Tee Off
⛳ August 19: Power Through the Back Nine

Each interactive seminar runs from 6:00–7:15 PM and includes practical exercises you can use before, during, and after your rounds. Bring a few clubs so you can apply what you learn directly to your swing!

Learn more and register:
https://clients.uschedule.com/newenglandsportshub/booking/event/eventdates/63696

07/23/2026

Wellness Wednesday: Give Your Back a Break While Traveling 🚗✈️

No sitting position is perfect when you stay in it for hours.

During a road trip, stop every 60 to 90 minutes when possible. Walk for a few minutes and gently move your back and hips.

On a flight, stand or walk when it is safe. While seated, move your ankles, straighten your knees, and change positions often.

A lumbar roll can also support the natural curve of your lower back and reduce slouching. Even LeBron James has been seen using one!

Small movement breaks can make a big difference in how you feel when you arrive.