Ability Allies

04/10/2026

Core & Confidence: A Collaborative Pelvic Health & Yoga Experience ✨

📅 Saturday, April 18
⏰ 2-3 PM
📍 Humble Warrior Yoga, Kittery ME
💲 $55 - A Portion Of Proceeds Supports My Breast Cancer Support Foundation

If you’re ready to feel stronger from the inside out, this session is for you. Spots are limited - reserve yours today:
https://widget.hellowalla.com/enrollments/114373?uuid=6b1941d6-d467-4588-8d73-e1ffaf89aab1

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Your deep core is the foundation of balance, posture, and confident movement. As shown in this carousel, activating your transverse abdominis, pelvic floor, and breath can transform how you approach poses like crow and plank - making them feel stronger, safer, and more controlled.

During perimenopause and menopause, shifts in strength and stability are common, but mindful yoga and intentional core engagement can help rebuild that foundation. Small progressions, from beginner to intermediate, create meaningful improvements in coordination, balance, and confidence.

This workshop brings these concepts to life. You’ll learn how to activate your deep core, support your pelvic floor, and apply these techniques to your yoga practice through guided instruction and breath-focused movement. 💛

04/07/2026

Hurry, Golfers! Spots Are Filling Fast for the Golf Clinic with Dr. Natalie Tilton! 🏌️‍♂️

Don’t miss your chance to get your body ready for your best swing! Join Dr. Natalie, Certified Titleist Golf Institute Pro, for a body-focused assessment that improves how you move and swings better!

📍 Tour Golf & Grill – Portsmouth
📅 April 10
⏰ Sign Ups: 3:45 PM – 5:45 PM
💲 $40 | 20-Minute Tune-Up

This clinic will help you:

Assess your body for golf-specific movement
Improve mobility, strength & stability
Enhance your swing performance
Reduce risk of injury

Personalized spots are limited - reserve yours before they’re gone!
➡ Scan the QR code or grab your spot here: https://forms.gle/N7Xi6e3RY1ohiBxJ7

03/31/2026

Golf Clinic with Dr. Natalie Tilton 🏌️‍♂️

Get your body ready for your best swing! Join Dr. Natalie Tilton, Certified Titleist Golf Institute Professional, for a body-focused golf performance assessment designed to improve how your body moves for a better swing.

📍 Location: Tour Golf & Grill - Portsmouth
📅 Date: April 10
⏰ Sign Ups: 3:45 PM - 5:45 PM
💲 Cost: $40 | 20-minute tune-up

This clinic will help you:
- Assess your body for golf-specific movement
- Improve mobility, strength, and stability
- Enhance your swing performance
- Reduce risk of injury

Spots are limited for personalized attention - sign up now!
➡ Scan the QR code or reserve your spot here:
https://docs.google.com/forms/d/e/1FAIpQLSfAikVYONSViUrwH_T0BuBUVhES5cp2QApIv0wXcJ1LKn-jVQ/viewform?usp=dialog

03/17/2026

Meet Samantha Maher, OTR, our skilled Occupational Therapist specializing in Pelvic Floor Rehabilitation! 🩺

Samantha helps individuals of all ages address urinary urgency and leakage, bladder control issues, pelvic pain, postpartum recovery, pregnancy-related discomfort, pelvic floor dysfunction, core and pelvic stability concerns, prolapse-related symptoms, chronic pelvic tension, and pelvic coordination. She also supports patients returning to exercise postpartum and improving overall quality of life through activities of daily living that bring joy.

With experience across subacute inpatient, outpatient, and long-term care, Samantha extends her expertise beyond pelvic health to musculoskeletal conditions, neurological disorders, deconditioning, and upper extremity rehab. She focuses on helping patients thrive at any age while prioritizing holistic care, including her own health and wellness.

Schedule an appointment with Samantha today!
📞 603-770-0408
✉️ hello@abilityallies.com

03/09/2026

Get Your Body Ready Before You Hit the Pickleball Court! 🏓

A quick warm-up and a few simple stretches can help improve mobility, activate your muscles, and reduce the risk of injury before your game.

Try this quick routine before your next match:

Warm-Up (10–15 reps each):
- Hip Swings - Swing each leg forward/backward and side to side to loosen the hips.
- Lateral Lunges - Step to the side, bend one knee while keeping the other leg straight, then push back to standing.

Stretches (Hold 30 seconds, repeat 3–5 times per side):

- Quad Stretch - Gently pull your foot toward your glutes to stretch the front of your thigh.
- Lower Trunk Rotation Stretch - Lying on your back with knees bent, rotate your knees to one side while keeping your shoulders down.
- Open Book Stretch - Lying on your side with knees bent, open your top arm across your body and follow it with your eyes.

Taking just a few minutes to prepare your body can help you move better on the court and keep you playing longer.

📍 Ability Allies Physical Therapy, Serving the Seacoast with locations in Epping, Greenland, Portsmouth, and Dover
📞 603-770-0408
🌐 abilityallies.com

02/24/2026

Did You Know? Pelvic Health Matters 💙

Pelvic pain, core weakness, and stomach separation (diastasis recti) are more common than many people think, especially during premenopausal, pregnancy, and postpartum.

You might notice symptoms like:
✅ Lower abdominal or pelvic pain
✅ Feeling like your core is weak
✅ Difficulty tightening your stomach muscles
✅ Pressure when coughing, sneezing, or bearing down

The good news is you do not have to just live with it. Pelvic health physical therapy can help restore strength, reduce pain, and help you feel more confident in your body again. 💪

At Ability Allies Physical Therapy, we offer personalized, one on one care to support your recovery and long term wellness.

Ready to get started? Call (603) 770-0408 or send your email to hello@abilityallies.com to book.

02/03/2026

Thank you for hosting such an informative workshop event for a full house of women last night! So many attendees felt validated and educated on topics surrounding:
⏺️ Pelvic floor health
⏺️ Inflammation as it relates to nutrition and lifestyles
⏺️ Breast density and risk score calculations
Also, thank you to all who were able to attend, and to our presenters Jacqui's Whole Health Information & Inspiration Page, Dr. Eva Lizer Breast Center of New England and Dr. Valerie Nichols, DPT with Ability Allies.

01/17/2026

Empower Yourself: Women’s Health Workshop 2026 🌸

Your health is your most valuable asset, and this workshop is designed to help you understand your body, gain practical tools for everyday wellness, and build the confidence to take charge of your health.

We’ll cover key areas of women’s wellness including understanding your personal breast cancer risk and how early awareness can guide prevention and screening, discovering how your core and pelvic floor support daily movement, comfort, and overall well-being, and learning how your diet affects inflammation, immunity, energy, and long-term health with tips you can actually use.

Whether you’re here to learn, ask questions, or connect with other women prioritizing self-care, you’ll leave empowered with actionable steps to support your body and your health.

SPACES ARE LIMITED - RESERVE YOUR SPOT TODAY:
https://forms.gle/MzhB6NBeNevkBCG57

Please note that space is limited to 30 attendees due to clinic capacity, so we encourage early registration by completing the Google Form via link to secure your spot.

01/16/2026

Meet Jacqui Bryan 🌿

Jacqui Bryan is a nationally recognized Registered Nurse, Whole Health Educator™, Certified Health Coach, and Functional Nutritionist. She holds master’s degrees in Health Communication from Tufts University School of Medicine and in Functional Nutrition, and is a Certified Nutrition Specialist® - the most advanced science-based certification for personalized nutrition practitioners.

As an author, speaker, and weekly contributor to the #1 cancer survivor podcast Beating Cancer Daily, Jacqui inspires individuals and groups to harness their internal motivation for lasting healthy behavior change.

🌐 www.jacquibryan.com

01/16/2026

Meet Dr. Valerie 🌸

Dr. Valerie grew up in New Hampshire and discovered her passion for health and wellness early on.

She earned her bachelor’s in Nutrition and Dietetics from the University of New Hampshire and her Doctorate in Physical Therapy from the University of New England.

Specializing in oncology rehabilitation and pelvic health, she is committed to helping patients regain strength, confidence, and quality of life through compassionate, whole-body care.

Dr. Valerie is a certified ReVital Cancer Rehabilitation therapist with advanced pelvic health training and Level 1 dry needling certification.

🌐 www.abilityallies.com

01/16/2026

Meet Dr. Lizer 🎗️

Dr. Lizer graduated with honors from Tulane University, completing a combined MD/Master of Public Health program in just four years.

She completed her radiology residency at Brigham and Women’s Hospital/Harvard Medical School, serving as chief resident, and specialized in breast imaging through a fellowship at Brigham.

Passionate about improving access to care, Dr. Lizer believes healthcare works best when guided by physicians. She lives in Lee with her husband and sons.

🌐 www.breastne.com

01/07/2026

🎧 New Podcast Episode Is Live!

Dr. Natalie Tilton talks all things movement, performance, and helping people feel stronger and more confident in their bodies.

Give it a listen here 👉 https://open.spotify.com/episode/6gDOx0monaGLOuW8kvwN0P?si=WJt5GcLTS0yHRLOmJqg5JQ

Seacoast Stories · Episode