First Choice Physical Therapy

08/21/2024

REMINDER FOR ALL MAMAS!!!

Pelvic Floor and Parental Course on September 14th at First Choice Physical Therapy. The course will provide an introduction into pelvic floor anatomy, exercise focus during pregnancy, and birth preparation.

The course will be available on a first come first serve basis from 8:30-10:30 am. The cost will be $40 for a the 2 hour session. Please complete the Google Form below to register and we will reach out to you to secure your spot!

https://docs.google.com/forms/d/e/1FAIpQLSe17F8Rrp-agnWTDC-puwb-as76Ppve2YpecY1GQkwnSOlaYw/viewform

08/12/2024

ATTENTION ALL MAMAS TO BE!🤰

Join us for a Pelvic Floor and Prenatal Course on September 14th at First Choice Physical Therapy. The course will provide an introduction into pelvic floor anatomy, exercise focus during pregnancy, and birth preparation.

The course will be available on a first come first serve basis from 8:30-10:30 am. The cost will be $40 for a the 2 hour session. Please complete the Google Form below to register and we will reach out to you to secure your spot!

https://docs.google.com/forms/d/e/1FAIpQLSe17F8Rrp-agnWTDC-puwb-as76Ppve2YpecY1GQkwnSOlaYw/viewform

If there is enough interest in the course, more times may be made available. We hope to see you there!

01/20/2024

Low back pain? Pain, numbness, tingling radiating down into your leg?

Low back pain and nerve compression are common complaints that can be caused by a variety of sources; one possible being a disc herniation.

Each bone within our spine is cushioned by an intervertebral disc that helps to absorb the load that our spine takes on through the day. When excessive stress is place on our spine it can cause our discs to bulge or tear. Sometimes, this can lead to nerve compression in our lumbar spine.

If this happens to you, remember to seek treatment early! Low back pain requires a multimodal treatment approach; there is NOT a one size fits all treatment.

HOWEVER, if this has happened to you and you feel relief with standing, walking, lying flat, these exercises MAY be beneficial for you!

1️⃣ prone on elbows
2️⃣ prone press up
3️⃣ standing back extension
4️⃣ standing sag at counter

These should be completed multiple times per day and especially if your leg is bothering you. If these exercises are helping, you will start to notice the numbness/tingling/pain moving out of your leg and staying in your low back only. If these exercises make your back AND leg pain WORSE, STOP! These likely are not the right exercises for you. Call a physical therapist for an evaluation!

These exercises do not replace a comprehensive evaluation. Call us for an assessment if this is a problem area for you!

01/14/2024

Don’t forget to sign up! We have 1 spot left at 10:30 and 4 left at 8:30!

ATTENTION ALL MAMAS TO BE!🤰

Join Pelvic Floor PTs, Ashley Rice and Jaiden Todd, for a Pelvic Floor and Pregnancy Course on January 27th at First Choice Physical Therapy. The course will provide an introduction into pelvic floor anatomy, exercise focus during pregnancy, and birth preparation.

There will be 2 time slots available on a first come first serve basis. The cost will be $40 for a 1.5 hour session. Please submit your payment via Venmo to and add your full name, cell phone number, and preferred time slot. Check Facebook for updates on availability! Can’t wait to see you there!

First Choice Physical Therapy
1533 Memorial Drive
Oakland, MD 21550

01/07/2024

Neck pain? Headaches?

Do 2 sets of 10-12 reps each!
1️⃣ C2 self SNAGs
2️⃣ chin tucks / tucks with overpressure
3️⃣ supine chin tucks
4️⃣ quadruped chin tucks - don’t let your should blades sag!

Just like mid back pain, posture and sedentary habits can be a culprit of neck and head pain. When we sit with our head forward, the muscles in the front of the neck become over-used and over-stretched, while the muscles in the back of the neck become under-used and under-stretched (shortened).

Our necks must be mobile, stable, and have good movement coordination! Don’t forget to add the mid back exercises in too!

Remember, the best posture is frequent movement! Move your spine!

These exercises do not replace a comprehensive evaluation. Call us for an assessment if this is a problem area for you!

01/02/2024

ATTENTION ALL MAMAS TO BE!🤰

Join Pelvic Floor PTs, Ashley Rice and Jaiden Todd, for a Pelvic Floor and Pregnancy Course on January 27th at First Choice Physical Therapy. The course will provide an introduction into pelvic floor anatomy, exercise focus during pregnancy, and birth preparation.

There will be 2 time slots available on a first come first serve basis. The cost will be $40 for a 1.5 hour session. Please submit your payment via Venmo to and add your full name, cell phone number, and preferred time slot. Check Facebook for updates on availability! Can’t wait to see you there!

First Choice Physical Therapy
1533 Memorial Drive
Oakland, MD 21550

12/25/2023

Have a very Merry Christmas from our team here at First Choice PT

11/11/2023

Thank you for your service🇺🇸

08/14/2023

Meet The Staff: Susie Alt, PT Assistant

"I graduated from Allegany College of Maryland from the Physical Therapist Assistant Program, with an Associates in Science Degree in 1997. I have been employed in Garrett County since graduating and have 26 year’s experience in Outpatient Physical Therapy, primarily orthopedics. My interests lie mostly with joint diagnoses of the shoulder, elbow, hip, and knee and for many years has been the majority of my caseload. I am certified in LSVT BIG, and ASTYM therapy. I look forward to continuing my career in Garrett County and helping the good people here, it is a truly rewarding career."

08/09/2023

Meet the staff: Mandi Hetrick, PT Assistant

"I graduated from Allegany College of Maryland with an Associates Degree in Applied Science. I began working in inpatient rehabilitation with brain injury patients. Then, I moved to outpatient rehabilitation for the past thirteen years. When I am not present at First Choice Physical Therapy, I run and operate my small business Oaks & Roses. During my free time, I love camping, riding our side by side, and cheering my kids on in sports."