Alliance Outpatient Physical Therapy & Welllness - Marina Bay

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Quincy, MA
Alliance Outpatient Physical Therapy & Welllness - Marina Bay

Our mission is to offer a broad spectrum of one-to-one physical, occupational, and speech therapy for active adults.

We offer a newly renovated space designed to keep clients safe while offering state-of-the-art clinical equipment and services.

08/19/2022

Breathing not only keeps us alive, but it provides so many important and necessary benefits for our body. Don't forget to take a few deep breaths every once in a while, it will be more beneficial than you think!

07/07/2022

10 reasons to start walking this summer

It should be no surprise that walking is being considered the new “wonder drug.” It has amazing mental, physical, and emotional health benefits and best of all it is free, you can do it anytime, anywhere, and with anyone!
1. It boosts immune function
2. It can curb a sweet tooth
3. Improves circulation
4. Improves mood/reduces stress
5. Improves sleep
6. Supports our joints/reduces joint pain
7. Improves breathing capacity
8. Weight loss
9. Strengthens your heart
10. Lowers blood sugar

Here are some simple ways to gets started:
1. Set a daily target: the recommended amount is between 8,000 and 10,000 steps per day or 30-45 minutes per day
2. By a pedometer to track your steps
3. Walk with a friend or loved one
4. Make it fun! Walk on the beach, in a park or in the woods.
5. Get a good pair of sneakers to walk in
Happy Walking!

06/27/2022

Stretching!
Now that the weather is warmer we tend to go outside more, maybe take up running for the first time or become a weekend warrior. Exercise is good but we need to make sure we are stretching properly prior to exercising. Here are some simple stretching strategies to help get you started and keep you outside exercising for longer!
What is stretching? Stretching is the process of placing particular parts of the body in a position that will lengthen or elongate the muscles and often associated tissues(fascia, tendons, ligaments, skin)
2 Types of stretching: Static and Dynamic
What is flexibility?
ACSM provides this simple definition of flexibility: “Flexibility is the ability to move a joint through its complete ROM [range of motion]
How long do I hold a stretch for?
This is one of the most frequently asked questions in the physical therapy world.

What are the current guidelines for static stretching?
Frequency: 2-3x per week however stretching daily is the most effective
Intensity: Stretch to a tolerate discomfort of a pull or tightness, not pain Stretches should never be painful
Time: To improve flexibility: hold 30-60 seconds Repeat each stretch 2-4 times

05/11/2022

It’s Gardening season!
Spring has sprung and it is time to get out there and clean up the yard and plant your favorite flowers and vegetables! It is important to use safe and effective body mechanics while we are gardening to help avoid injury and keep us outside.
Here are some tips to help you perform safe gardening:
1. Change body positions frequently
2. Avoid repetitive motions such as bending, lifting, and twisting that can place increased strain on your spine, muscles, and joints
3. Use a pad while kneeling
4. Utilize a garden cart or wheelbarrow to assist with moving heavy garden materials
5. Get close to the object or task you are performing to reduce strain and avoid injury
6. Stay hydrated and take breaks! The average person between 130-150 lb. can burn anywhere between 285-340 calories per hour while gardening
7. Finally, take breaks when necessary. Your body expends a lot of energy while doing yard work. Listen to your body and rest when needed to avoid cramping, dehydration, or injury.
Happy Gardening!

04/21/2022

What an amazing experience volunteering at the Boston Marathon! Congratulations to all of the runners who participated in the marathon.
Impossible is nothing with hard work, determination, perseverance and passion!

02/09/2022

Not sure what to expect on your first day of physical therapy?

Physical therapy evaluation: The first day of physical therapy is the evaluation.
What to wear: Wear something comfortable and easy to move around in. Wear clothing that allows for for easy access of the body part that you are coming in for. For example, if you have knee pain, wear shorts or sweatpants that are easy to roll up so the knee is visible.
What to expect: Your physical therapist will you ask specific questions about your condition, your medical history and surgical history. After your therapist asks your questions, they will perform some tests to help determine your impairments. After the testing if there is some extra time, your therapist may perform some treatment on you. Your therapist should go over a list of exercises and stretches that are specific to your needs based on their evaluation and assessment that are to be performed at home. This is commonly referred to as a home exercise program.

Some common tests will include strength, range of motion, balance, flexibility, posture assessment and walking

What to expect on Day 2 of physical therapy:
Day 2 officially begins your physical therapy treatments. Your physical therapist will have come up with a specialized treatment plan designed specifically for you to target the impairments that were found on the evaluation. A typical treatment session may include some manual therapy (hands on massage and stretching), strengthening exercises and/or stretches. Your therapist may also include the use of some modalities such as heat, ice, or ultrasound. The goal of the treatment sessions are to reduce pain and improve your function so that you can return to your prior level of function or as close to it as possible!

How many visits will you need?
Your therapist will determine how many total visits, how many visits per week they want you to be seen, and how many weeks are recommended for your recovery. On average you should expect to go to therapy 2-3x per week for 6-8 weeks for a non-surgical condition. If you have had a surgery such as a rotator cuff repair, ACL reconstruction, or total joint replacement, you should expect to be in therapy for a longer duration of time. The length of each visit will be determined by your therapist based on your need

01/31/2022

Here are some easy exercises to try while sitting at your desk to help reduce neck pain and improve mobility. Please remember, if you feel any pain during any of the movements, STOP. If you are unsure if you should perform these because of an underlying condition, contact your doctor. *These exercises are not designed to be a cure for your specific neck pain, but rather stretches that can be performed to reduce general neck stiffness

Click on the individual pictures for instructions on how to perform each exercise.

01/31/2022

Do you sit all day? Do you have lower back or neck pain?
A lot of people are required to sit for their jobs for up to 8 hours a day. This can lead to impaired body mechanics, muscle weakness, increased risk of heart disease, reduced calories burned, increased risk of developing type II diabetes, and decreased air in our lungs since our lungs can’t inflate as much
Our bodies weren’t designed to sit all day, we are made to MOVE.
When we sit we tend to hunch over, staring at our computer or over our work, not really thinking about our posture. This can lead to neck and back pain and/or tension in the shoulders
Sitting Ergonomics:
Eyes: level with monitor
Elbows: bend to 90 degrees
Shoulders: relaxed and back; otherwise, they are most likely rounded and raised
Knees: bent to 90 degrees and feet flat on the floor
Lumbar: consider a lumbar/back support for your chair to support the natural curve in your back
Chair height: make sure you have set your chair to the correct height

01/07/2022

Our first snowstorm of 2022!
Make sure you utilize proper lifting mechanics to protect yourself

Contact us at 617-769-5188 to get your body strong and ready for the next New England storm!

12/30/2021

Start of the New Year right. Call us so that we can help you regain your independence and mobility back in 2022!

Call us today: 617~769~5188

#2022

12/21/2021

May Your Holiday Be Filled with Health,
Warmth and Cheerful Celebration

Address

2 Seaport Drive
Quincy, MA
02171

Telephone

+16177695188

Website

https://www.alliancehhs.org/outpatient-physical-therapy/outpatient-physical-therapy-marina-bay/

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