What are the opening hours?

Monday 9am - 5pm Tuesday 9am - 7pm Wednesday 9am - 7pm Thursday 9am - 7pm Friday 9am - 7pm

Uplift Wellness

Home
United States
Kingston, NY
Uplift Wellness

The best place to manage pain and feel stronger. We help active individuals get out of pain, move better, and feel confident in their abilities
again.

Chronic pain isn’t normal. Stop guessing, start progressing

11/04/2025

I have been lifting for 15 years and have had my fair share of injuries, which now contribute to some level of chronic pains/ reinjuries. I train hard and train for a sport, so having some aches and pains are almost a guarantee. If someone were to take imaging of my Left shoulder and my spine, I can almost guarantee that they would tell me that I have a labral tear and RTC tear in my L shoulder, and a slew of “disc pathologies” in my spine. When you bench over 400lbs, squat close to 600 and deadlift well into the 600’s, you’re bound to do some damage.

But that’s okay. Just because I have these chronic issues, doesn’t mean I need to jump into surgery, stop doing what I’m doing, or that I am a lost cause and nothing will work for me. I’m aware of my issues and do things in my prehab and training to make sure I cover my bases and manage everything. Sometimes something acts up, but I try to take care of it, don’t panic, and understand that pain doesn’t always mean something's catastrophically wrong, it means that I need to start becoming aware of how I’m doing things and take a look at my training/motor control and stability issues.

The moral of the story is this: I don’t need surgery and I’m not a lost cause. I don’t plan on becoming a professional contact sport athlete so I don’t need to stitch my shoulder up, and I’m not losing control over my bladder and defecation, so I don’t need major spine surgery. I know for a fact that I can do things to help me move better, improve movement and loading capacity, and manage my pains. And so can you.

Don’t let fearmongering push you to something that you don’t necessarily need. Always go conservative first and exhaust your options. Then assess the situation and determine if surgery is best for you.

11/03/2025

Thinking surgery is your only option? Think again. 🛑

Not all orthos are made equally and not all of them are good at doing what’s best for the patient. There are tons of factors that go into it and I wanted to make this quick guide for you to consider as you’re figuring out what you should do.

1️⃣ Scans ≠ the whole story — Imaging is just a snapshot. Damage doesn’t always mean pain.

2️⃣ Start conservative — A thoughtful, non-surgical plan can save you pain, time, and risk.

3️⃣ Weigh your situation — Age, activity, and symptoms matter. Don’t “fix” what isn’t broken.

4️⃣ Mindset matters — Focus on solutions, move within your limits, and reject the “broken” label.

5️⃣ Assess your goals — Consider what you want to do, your function, and only choose surgery if it truly serves you.

💬 Your body, your life, your choice—make it informed.

Hopefully this post is helpful for you. If you’re someone who is looking for help and want to take the conservative approach and see what we can do, that is exactly what we do here at Uplift.

We specialize in working with people in chronic pain to feel stronger, more confident, and get to a pain free life using manual therapy, movement interventions, and strength training. If this is something you’re looking for for yourself, then DM us and we can get the conversation started!

10/31/2025

BEAR PLANKS FOR PAIN!

Bear planks are one of the most versatile exercises you could do for a wide variety of pains.

Neck pain? Bear plank
Back pain? You should bear plank
Shoulder pain? Bear plank
Hip pain? You guessed it, bear plank...

They're one of the most versatile exercises because of how they load you. They challenge your ability to stabilize. embrace your core, manage breath and and abdominal pressure under load, challenge neck positioning, scapular stability and strength, hand contacts and grip strength, hip flexor strength, etc.

They can also be progressed and regressed in tons of ways to meet you where you are, and you can focus and cue certain aspects to bias whatever goal you're looking for.

In general, if you have some sort of pain, it's probably a good exercise for you to do. Have you ever done bear planks or any variation of them? Let us know in the comments below!

10/30/2025

TLDR: Want less pain? Focus on these 3 foundations first.

If you're dealing with chronic pain, before we dive into complex treatments, let's make sure your body has what it needs to heal itself:

SLEEP
Poor sleep = higher pain sensitivity + more inflammation
✅ Consistent bedtime routine
✅ Limit screens 30 min before bed

HYDRATION
Dehydration = stiff joints + increased pain perception
✅ 8 cups of water daily
✅ Add hydrating foods (watermelon, cucumber)

NUTRITION
Anti-inflammatory foods = better tissue repair + less pain
✅ More fruits, veggies, whole grains
✅ Less processed foods & sugar

The reality? These aren't "quick fixes" – but they're the foundation that makes everything else work better.

When your body has proper rest, hydration, and fuel, it can actually respond to treatment and start healing.

Which one will you focus on this week?

Ready to address the root cause of your pain? Link in bio to book your comprehensive assessment.

10/29/2025

PSA: DEEP TISSUE WORK SHOULDN'T BE PAINFUL AND MAKE YOU TENSE UP!

This one drives me crazy. We all love a massage that has some depth to it and has that good feeling pain, but there's difference between "oof that feels good" and "I'm afraid to come back because that was so painful".

A lot of the benefits that soft tissue wear provides is neurologically based. It doesn't require a lot of stimulus to get the the response that you're looking for clinically, especially when a lot of what you're looking for is to be able to decrease overall tone, induce a parasympathetic state, and help the person feel subjectively better.

If someone is tensing up gritting your teeth and screaming on the table, it's more performative than anything. no pain, no gain does not apply here.

Again, it should feel like you're riding a line of oh " oh that hurts so good" and "I want to punch you in the face". Don't be a hero on the table and let your therapist know when the pressure is too much.

P.S. There is no such thing as breaking up scar tissue, so if you think that's what your therapist is doing and that's the justification for the intense pressure, I hate to break it to you but you're wrong. Decrease the pressure, get the stimulus you need, and get some movement in, however that may be.

10/28/2025

BRACING 101

Bracing is such an important skill to learn that most people (coaches and clinicians included) get wrong.

there are two components of creating a good brace
1) Muscular Contraction
2) Breathe and Pressure Management

Usually people they get one portion of this right, leading to an extremely inefficient brace. e thank Either you're taking too big of a breath in and only rely on your breath to create stability, usually resulting in big rib flare, big anterior pelvic tilt and overly relying on the structures of your back and the ribs to create stability, or there's an overbearing of the abdominal musculature, typically resulting in the person flattening their back, creating a posterior orientation and not using the breath to help create a solid foundation for stability.

If you want to improve your brace, you have to have both components involved, and the paloff press exercise shown is a great way to learn how to do that.

Let us know down below if this was helpful for you and how the pal life exercise feels!

10/27/2025

Abdominopelvic Herniations and what causes them!

A herniation happens when there is a tear in the fascia of the abdomen, allowing organs to protrude through it, causing the bump to form in the abdomen.

The anterior portion of our abdomen has reinforcement from a structure called our re**us sheathes, which is basically the tendinous attachments of our intrinsic and extrinsic core musculature. This structure should help protect us from herniation when functioning well, but when there's an issue with your ability to build pressure and create tension, there is a higher likelihood that herniation happens.

The better we learn how to brace, use our breath as a tool to reinforce ourselves, and load through positions with this technique, the more resilient this area becomes. (p.s. this is also how we recover from herniations)

10/24/2025

Foot and Core connection - management of force and COM

Your foot and your core are more connected than you would think. Our COM is located right around the L4-S1 region, and everything we do we are basically managing where our COM is in relation to the rest of us. Coincidentally, the L4-S1 region is also responsible for the sensation of our whole foot, and each level has a spot that It primarily innervates on the foot.

L4-L5 Can be equated to the ball of the big toe
L5-S1 For the Heel
L5-S1 For the ball of the pinkie toe (more S1)

Your foot pressure can affect how you manage your COM - think of it as providing more feedback and information that goes upwards to change engagement as a response coming outwards. If I want to cue my hamstrings, I may cue my heel more, which would allow me to shift my COM backwards as I go and do something like a hinge. If I over cue this, this could cause me to excessively posteriorly tilt my pelvis, then compromising the position of my Lumbar Spine/ pelvis, affecting stabilization at the core.

Now if I have trouble managing my COM at the core, have trouble bracing and managing load through there, that can directly affect the lower extremity and it's functioning (most likely on both sides) as this region houses the neurology of the whole lower extremity, changing my foot pressures and therefore changing the information I send back upwards.

The two regions are very integrated with each other, and for good reason. We gather information through our feet and can use it as a springboard for force production going upwards, that then transfers through us centrally to allow for force dissipation globally.

It is one of the reasons why, especially when someone has bilateral lower extremity issues, we always clear the core first - often times it can be a big culprit for LE issues!

10/23/2025

BIG LEVERS TO PULL WHEN WORKING WITH CHRONIC PAIN

Chronic pain can be really hard to deal with, especially the longer that you've had it. there are many ways to approach it, but these are the things that I try to focus on with everyone that comes into the office

1) Growth Mindset
2) Awareness > Fear
3) Empowerment Through Action
4) Coaching Movement and Loading

These four things are the Crux of working with this population, as they often have had a lot taken from them, so it's important to give them back as much power as they can in their experience.

10/22/2025

Going the insurance route with chronic pain. oftentimes doesn't work.

Unfortunately, he way the model is built out doesn't benefit a lot of people who are in chronic pain. Oftentimes people with chronic pain have a lot of contributing factors towards their pain, usually have psychological and sociological aspects to it, and oftentimes need to have a more holistic approach than the insurance model can handle.

Here are the three biggest things that I found that people in chronic pain experienced to other places that didn't help them get better.

1) Treating the Location of the pain vs Root cause
2) What's billable vs what's better
3) Mill business model vs. cash based model

Does this sound familiar to you? Have you had this kind of experience when dealing with your chronic pain?

10/21/2025

PART 2: 3 steps to work through chronic pain (fear avoidant edition)

A big component of chronic pain is fear avoidance of movement. Basically, as you experience the pain, you become fearful of certain movements, avoiding them completely, decreasing your tolerance for that movement and increasing the likelihood of pain being the response.

In this 2 part series we talk about chronic pain, it's fear avoidant nature, and how we walk through it!

Today we go over some important steps when working With people who have fear avoidance of movement in relation to their pain.

Have you considered these steps when working through your own pain? Let us know in the comments below!

10/20/2025

PT.1: 3 steps to work through chronic pain (fear avoidant edition)

A big component of chronic pain is fear avoidance of movement. Basically, as you experience the pain, you become fearful of certain movements, avoiding them completely, decreasing your tolerance for that movement and increasing the likelihood of pain being the response.

In this 2 part series we talk about chronic pain, it's fear avoidant nature, and how we walk through it!

Address

1300 Ulster Avenue
Kingston, NY
12401

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 7pm
Wednesday	9am - 7pm
Thursday	9am - 7pm
Friday	9am - 7pm

Website

http://upliftwellness.org/

Alerts

Be the first to know and let us send you an email when Uplift Wellness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Uplift Wellness:

Shortcuts

Want your practice to be the top-listed Clinic in Kingston?