Body Moksha Physical Therapy

12/19/2025

😬 Are you already feeling that familiar ache from leaning over rolls of paper? Gift wrapping is notorious for causing low back and neck pain! This year, wrap smarter, not harder.

🎁 Here are 5 tips to keep your body happy and pain-free:

Ditch the Floor! Sitting on the floor forces you to round your back and neck. The best spot is sitting at a table with your feet flat on the ground and your supplies directly in front of you.

Take Micro-Breaks: Set a goal (wrap 2-3 gifts), then stand up, stretch, and walk around. Alternate between sitting and standing at the table if sitting becomes tiring.

Lift Smart: If you need to put a heavy box on the table, engage your core before lifting. Bring the object as close to your body as possible to minimize strain.

Stay Close: Keep all tape, scissors, and ribbon right within arm's reach. Avoid reaching, twisting, and rotating your torso excessively, which stresses the low back.

👉🏻 Don't let wrapping sideline you this season! If your back is already complaining, we can get you feeling relief fast.

📞 973-310-2678
📧 info@bodymoksha.com

12/17/2025

We recently sat down with Dr. Mary McGue, ob/gyn & menopause specialist at Summit Health in Florham Park and New Providence, NJ for a special Spotlight Interview. Dr. McGue has extensive training and is specialized in working with women who are experiencing symptoms of perimenopause and menopause.

We discussed:
😫 Common symptoms of perimenopause and menopause
💊Common concerns around hormone replacement therapy (HRT)
😊How HRT can help manage and resolve your symptoms
And so much more!

In this interview, you will learn:

✅ What the symptoms of perimenopause and menopause are.
✅ What hormone replacement therapy (HRT) is and how it can help your symptoms.
✅ Common myths and misconceptions around HRT.
✅ Find out if HRT is right for you.
✅ How you can get help if your are struggling with perimenopausal symptoms

Head over to the link in our bio to discover how Dr. McGue is helping women navigate this phase of their life.

Trust me…you don’t want to miss this one!

12/15/2025

Holiday shopping means hauling heavy bags, often resulting in shoulder tension, elbow pain, and tired arms by the time you reach the car. Your upper body needs to be ready for the load!

Here are two quick functional exercises to prepare your arms, shoulders, and core for heavy lifting:

Weighted Farmer's March (The Carry Prep):

Grab your heavy weights (dumbbells or kettlebells) and hold them at your sides.

Walk in place (marching) with a proud chest and your shoulders pulled down and back.

Value: This strengthens your grip, shoulder stabilizers, and core, mimicking the functional posture needed for carrying heavy loads long distances.

Slow-Descent Bicep Curl with a Hold:

Perform a standard bicep curl.

Focus on an extremely slow descent (the negative phase) and hold the weight at the 90-degree angle for 3 seconds.

Value: This builds the isometric strength needed in your biceps and forearms for the extended hold required when carrying all those bags from the car to the house in one (ambitious) trip! 😅

Train smart so you can shop stress-free! If your shoulders or elbows are already protesting from the holiday hustle, we can help restore your strength and endurance.

Click the link in bio to book your appointment and end the year pain-free! 📲

12/12/2025

The plank is a core staple, but are you getting the most out of it? A strong core isn't just about a six-pack—it's your body's natural support system, protecting your lower back during every lift, run, and daily activity! 🛡️

Here are 3 ways to level up your stability and build a truly resilient core (demonstrated in the video!):

1️⃣ Plank Up & Down: Shifts the load to challenge shoulder stability and endurance—no equipment needed!

2️⃣ Toe Taps Out to the Side: Incorporates hip and glute stabilizers. For an extra burn, loop a mini-resistance band around your feet! 🔥

3️⃣ Elevated Plank Walks: Using a step or box changes the angle and demands dynamic control as you move.

Pro-Tip for Max Results:
Remember to activate your core properly! Keep your back flat, draw your belly button in towards your spine, and tuck your pelvis slightly. This prevents lower back strain and ensures you're targeting the right muscles.

If you struggle with planks due to back pain, or aren't sure if you're engaging the right muscles, we can help! A proper assessment can identify weak links in your core chain.

DM us "CORE" to schedule a personalized core stability assessment and get a routine built just for you! 💪

12/05/2025

🦵 Is Your Knee Tracking Correctly?
Do you feel pain going up or down the stairs? 🤔

Knee rehabilitation isn't just about stretching and strengthening—it's about achieving stability, which is your body's resistance to external forces. A key way we assess this is by watching your knee during a simple movement like a step-down.

The Common Problem:
When watching a step-down, clinicians often see the knee track inward. This means that instead of the force moving straight down through the center of the joint (the ideal path), a significant amount of load is being slammed onto the medial (middle) side of your knee.

If your knee tracks inward every time you go down a set of stairs or even walk, you are consistently overloading one part of the joint. Over time, this repetitive, abnormal loading can lead to pain and injury. 😩

How We Help:
Our goal in physical therapy is to normalize that loading. We identify why your knee is tracking inward (often a weakness in the hip/glutes) and use targeted exercises to ensure the force comes straight down, protecting your joint.

Stop letting bad movement patterns wear down your knees! Get assessed by an expert.

📞 973-310-2678
📧 info@bodymoksha.com

12/02/2025

12/01/2025

🏃‍♀️ Runners: Stop Resting, Start Preparing! ❄️

Don't let the winter season just be for rest and relaxation, it's the perfect time to build a more resilient body and prevent those nagging injuries that sideline you during the spring and summer.

Why Winter Prep is Key:
This is your opportunity to address muscle imbalances, improve mobility, and increase the strength needed to handle the repetitive load of running, ensuring you hit the ground running (safely!) when the warmer weather arrives.

👉 Join our LIVE IN-PERSON Runners Workshop and learn the specific strength and mobility drills essential for a pain-free season.

🗓️ Date: Wednesday, December 10th, 2025
⏰ Time: 6:15 PM - 7:00 PM
💪🏼 Goal: Build your strongest, most injury-proof running year yet!

Spaces are limited for personalized attention! Click the link in our bio right now to reserve your spot and invest in a stronger running season.

11/28/2025

Alyssa’s postpartum journey 💪

Alyssa started PT at just 6 weeks postpartum after delivering twins. She came in with a 4-finger diastasis, some back pain, and c-section scar discomfort — but she was determined to get back to feeling strong again.

Fast forward 5 months… her diastasis is now down to 1 finger width, her scar feels great, and she’s crushing workouts (sometimes with the babies in tow 👶👶).

She’s proof that with consistency and the right plan, your body can bounce back stronger than ever. 💥

Shoutout to our AMAZING patient of the month and mommy 💪🏼👶🏼

Keep working hard, Alyssa.

11/27/2025

If you were a Thanksgiving food… what would you be? 🦃

We asked our PTs, and let’s just say we’ve got everything covered — from the main course to the side dishes! 😂

Who do you relate to the most? 👇

Wishing you and your family a wonderful Thanksgiving from all of us at Body Moksha PT. 💛

Go ahead and have that extra bite today...you’ve earned it! 😉

11/24/2025

Are you a racquet player? 🎾

If so, you might be all too familiar with your old friend — tennis elbow. 😅

One of the most effective ways we treat this at our clinic is through dry needling.

Dry needling helps release muscle tension, reduce pain, and improve blood flow in your arm and surrounding muscles — so you can recover faster and get back to playing. 💪

Most patients feel relief after just one session, and many are back on the court in as little as 3–6 visits!

Have you tried dry needling yet? 👀

11/19/2025

Here’s a better (and safer) way to stretch your hip flexor! 🦵

Most people lean forward through their hips to feel that hip flexor stretch — which isn’t wrong, but it can put unnecessary stress on your lower back.

Instead, try this:
👉 Tuck your tailbone inward (think: gently flatten your lower back).
You should immediately feel a stretch right at the front of your hip.

If you want to deepen the stretch, raise the arm on that same side and reach up and over your head.

You’ll feel a stronger, cleaner stretch — right where you need it — without straining your spine. 🙌

11/17/2025

Let’s learn how to perfect your step hinge pattern! 🔥

Here’s what you’ll need:
👉🏻 A superband (about $5 on Amazon)
👉🏻 A stable surface to loop your band around

How to do it:
1️⃣ Loop the band around a sturdy surface and place it right at your hip bones — this should line up with your hinge point.
2️⃣ Step forward until you feel the band gently pulling you back.
3️⃣ Push against the tension and squeeze your glutes to drive the movement. 🍑
4️⃣ As it starts to feel easier, take a small step forward to increase the resistance before progressing to weights.

This drill helps you really feel your hinge mechanics — which means better strength, form, and stability in your lifts. 💪