Motion Evolved Physical Therapy

10/08/2025

Surgery is often just the first step in breast cancer recovery. What comes next? Getting your body back to moving, feeling, and living the way you want.

Physical therapy can help you:
👉 Restore shoulder and arm mobility
👉 Reduce scar tissue tightness and discomfort
👉 Improve posture and breathing
👉 Lower your risk of lymphedema
👉 Safely return to exercise and daily life

💡 PT isn’t just about exercise—it’s about helping you reconnect with your body after a big change. Whether you’ve had a lumpectomy, mastectomy, or reconstruction, support is available to make recovery smoother.
✨ You don’t have to do it alone—PT can guide you every step of the way.

10/06/2025

👣 Pregnancy Myth-Busting: Did your foot really grow… or did it flatten?
Many people notice their shoe size changes during pregnancy or postpartum—but it’s not because your foot suddenly had a growth spurt. What’s actually happening is a reduction in the arch of your foot.

Why does this happen?
✅ Increased laxity of connective tissue (thanks, hormones!)
✅ Added weight and changes in load during pregnancy
✅ Natural shifts in posture and body mechanics

The good news: you’re not stuck with aching feet forever. Foot strengthening exercises, supportive shoe wear, and in some cases orthotics, can go a long way in reducing pain and preventing lasting issues.
Your feet carried you through pregnancy—let’s keep them strong for everything that comes after. 💪

10/01/2025

Know Your Normal!

Your best defense? You.
Self-checks help you spot changes early:
Lumps or thick spots
Skin changes (dimpling, redness)
Ni**le changes or discharge

Do a quick check once a month—you’ll know when something feels off.
💡 PTs are all about body awareness. If you’ve had surgery or treatment, we can help you reconnect with your body and movement.
✨ Early detection saves lives. Start with you.

09/29/2025

Being hypermobile (extra flexible) might sound like a superpower—but it can come with hidden challenges:
👉 Joints that live at end ranges = more wear and tear
👉 Muscles that stay “on” all the time trying to stabilize = tension + pain
👉 Pelvic floor that never quite rests = can contribute to leaking or urgency
It’s not about being too bendy—it’s about how your body manages that mobility.

Physical therapy helps by:
Improving kinesthetic awareness (so you know where your body is in space)
Building strength where you need it most
Training safe, modified ranges of motion
Teaching your muscles when to fire—and when to relax
✨ More control, less strain. Your body deserves support, not just flexibility.

09/29/2025

Return to work after a fun weekend of learning! Some new techniques to try out today :) Pelvicon 2025

09/25/2025

🍂 Raking Leaves Without Wrecking Your Back

Fall leaves are pretty… until you’re three piles in and your back is screaming.
A few tips to save your spine this season:
👉 Switch sides often (don’t be a “right-hand raker” the whole time).
👉 Bend your knees and use your legs instead of hunching your back.
👉 Take breaks—marathon raking = marathon soreness.
👉 Stretch it out after (hips, hamstrings, and low back will thank you).

Back pain doesn’t have to be part of your fall tradition. A little strategy = less strain.

09/22/2025

The Water Sandwich

Love your morning coffee…but hate the bladder urgency that comes with it? Here’s a trick: make a water sandwich.

👉 Glass of water before your bladder irritant (coffee, soda, wine, etc.)
👉 Enjoy your drink
👉 Another glass of water after
Why it works: layering water helps dilute the bladder irritant, reducing urgency, frequency, and irritation.

It’s not about giving up your favorites—it’s about finding balance. Your bladder will thank you.

09/18/2025

🚽 Let’s Talk Pooping Posture
Yep, we’re going there—because how you sit on the toilet matters.
When your feet are flat on the ground, your re**um stays a bit kinked (think garden hose with a bend). That kink makes it harder to go.
👉 Elevating your feet (think stool, squatty potty, or even a stack of books) helps straighten things out, making pooping easier and less straining.
Why does this matter?
Less straining = less pressure on your pelvic floor
Can reduce constipation and hemorrhoids
Friendlier to your spine and hips too
💡 Sometimes the simplest changes make the biggest difference.

09/17/2025

💪 Postpartum recovery should be progressive—not random.
Scrolling through your fitness app and picking whatever workout looks fun? It might get you moving, but it won’t get you where you want to be very quickly.

Postpartum recovery is different. It requires:
✅ Attention to your individual needs
✅ A plan that uses progressive overload (aka smart, step-by-step strength building)
✅ Guidance to make sure you’re healing and getting stronger, not just “working out”

Start with a pelvic floor/orthopedic PT, then graduate into a progressive strengthening program designed for YOU. 🎯

Supplement with those favorite fitness classes you love—but don’t let them be your only plan.

09/15/2025

Ever notice how a small change at your feet can ripple all the way up your body? Flat arches, toe-out walking, or stiff ankles don’t just stay at the foot—they can shift your knees, hips, and even your back posture.

In this video, I’ll break down:
👉 How foot position affects alignment up the leg
👉 Why your arches and ankle mobility matter
👉 Simple cues to check your own posture from the ground up
💡 Small adjustments at the foundation = big changes in how you move and feel.

09/11/2025

Love this

This is the key to battling burnout!

❤️‍🩹https://www.theottoolbox.com/self-care-strategies-for-therapists/

09/02/2025

Exciting news—Molly will be guest teaching at SPICE Studios in Leonardtown!

Come learn how to connect with your core, hips, and pelvic floor in a way that builds strength, coordination, and confidence—both in and out of the gym.

📍 Location: SPICE Studios in Leonardtown
📅 September 2nd @ 9:30AM
💪 All levels welcome!
Reserve your spot today—your pelvic floor will thank you.