August MbM Newsletter

How is it already August?  I hope everyone’s summer has been filled with family, friends, adventures, and sun!  Our summer here in Sitka has been a bit on the wet and cold side, but things were looking up in July. We were graced with some gorgeous weather over the holiday weekend, and really, pretty much every weekend, which allows us to work hard through the week, and then play and relax accordingly over the weekend.  Exactly how it should be! 

A huge thank you to my clients for allowing me to take a week off to spend with friends over the 4th of July, oh, and hike that volcano of ours!  I’ve been up and down a few times now, and I am certain the top got steeper - ha!  Well worth it, just don’t forget your trekking poles.

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As far the Medicine by Movement goes, we had a busy July!  I was part of a wellness panel for the monthly talk at the brewery and was able to share some knowledge with folks there, as well as had our first collaborative talk with Susan Chartier titled Morning Mojo.  We announced some exciting news (see below) at the talk, and can’t wait to be expanding this new venture! 

The month of July was dedicated to the benefits of swimming.  Feel free to check out my blog on my website, or any of the Treatment Tuesday recommendations on Instagram if this is of interest to you. Part of the motivation for this topic is the upcoming Change Your Latitude Open Water swim…good luck to the swimmers!

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Treatment Advice:

You can find this on my Instagram site, my youtube site, or reach out for more in depth training for it.  The side lying thoracic opener is one of my favorite mobility exercises for just about anyone.  I chose to share it this month because I used this both as one of the key swimming mobility exercises, but also used it in my Morning Mojo talk as it is an excellent stretch to pair with breathing techniques (hint, this is a great thing to add into your morning routine!) Because of the attachment of your ribs to your upper back, it is a great way to add mobility to an area that most of us are restricted in, but also a great way to ramp down our sympathetic system, thus reducing stress, anxiety, etc.  Check it out here: https://youtu.be/bhrxFs-ylY0

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I love collaboration! 

For the past 7+ months, I’ve had the pleasure of working with Susan Chartier of Eastern Channel Acupuncture, and we finally hosted our first public talk together — Morning Mojo: Kickstart Your Day the Healthy Way!

It was such a blast. We shared simple, practical tips to help people shift how they start their day — all with the goal of feeling better, moving better, and handling life with a little less stress.

One of my favorite parts? The blend of Eastern and Western approaches. Susan and I come from different backgrounds, but we both know one thing for sure: there’s no one-size-fits-all solution when it comes to health. What works wonders for one person might not do much for the next — and that’s okay.

That’s why I’m such a big believer in teaming up with other healthcare providers. The more tools, insights, and perspectives we can offer, the better chance our clients have at finding what truly works for them. More often than not, it’s a mix of ideas from different people and philosophies that makes all the difference.

Here’s to more collaboration, more connection, and more ways to feel your best! See below on some new resources to do just that!

EXCITING NEWS!!!!

At the talk, Susan and I announced our new business venture:

Well Yes

I am so excited about this new business!  Medicine by Movement is remaining the same.  This is just a new collaborative business starting with community outreach such as educational talks, classes, workshops, and wellness options.  We have big dreams and have been working very hard on what the future of this business looks like, and we will keep you all posted as it evolves.  Please either use this link, or use the QR code below to sign up for our mail list to stay informed on upcoming classes, talks, and any exciting news as it develops: https://l.bttr.to/CXRhm

Low Back Pain Class:

The next 6 week Low Back Pain Class is now open for registration!

Class starts Tue, Sep 2nd!

This group class is designed to help anyone who has struggled with Low Back Pain or would like to avoid it in the future.  It is constructed to provide challenging, but safe exercises for all ages and activity levels.  

It will begin on Tuesday, Sep 2 from 12-1pm at 311 Price Street, and continue each following Tue for 6 weeks.  It is available via zoom, and will be recorded so you are able to watch at a later time if needed.  We will start about 5 after the hour, and wrap up at 5 till for anyone attending on a lunch break. 

You will meet as a group 1x/week to go through specific exercises and treatment techniques to help with your back pain, progress your strength and flexibility, and prevent future problems.  Alicia has been working with low back pain patients for nearly 20 years, and will provide accommodations and modifications to keep you safe throughout.  

Videos and information will be given weekly as homework ranging from proper nutrition to help with your pain, ergonomic set ups to avoid aggravating the back, education in back mechanics and activity, as well as specific exercises and stretches based off your current function and pain levels.  

This is the perfect transition for those folks that have participated in Physical Therapy, and are ready to be discharged, but don’t feel totally comfortable continuing to work on their own.  Never been to PT and unsure if you can handle it?  No worries! I will adjust the exercises to make sure you stay safe, yet still make gains.  It’s also the perfect class to learn new tricks and techniques to prevent future LBP, and just to strengthen your core and improve your overall function! 

The cost is $200 for the course, which is just over $30/session. This is often less than the cost of a co-pay if you are attending PT, so also a great option for those on a budget. 

If you can't make this 6 week course, but are interested, reach out to Alicia at 907-623-8708 to get on the wait list for the next 6 week course!

Osteoarthritis Class

This class is structured the same as the Low Back Pain class, but focused on knee and hip osteoarthritis and pain.  

See what my clients have to say about these 2 classes!

“I learned a lot about targeted exercises to optimize joint function and stability, using correct form and body alignment for those exercises and appreciated the individual feedback during the 6 sessions.

The access to the printed materials and videos has been particularly helpful as well, really reinforcing the learning experience for me.”

“I had really struggled with what to focus on to help my knee pain, and Alicia not only gave us lots of options to start with, and progress to, but corrected my form, and gave us lots of modifications to make it pain-free.  I didn’t know I could actually squat!  I walked out of the the 6 week class with a clear idea of what to focus on, as well as some good goals for the near future.  I would recommend this to anyone struggling with knee osteoarthritis, or really any knee pain!”

“The low back pain class was exactly what I needed to motivate me to take charge of my back pain.  I learned quite a few new exercises and tips to help me the next time my back goes out, but more importantly, it got me on a regular routine of exercise for my back and held me accountable to stay with it.  Thank you, Alicia!”

Deal of the Month

In the month of August, take 50% off pre-season injury screen and movement performance evaluations. 

We use preventative care in so many areas of our life…the dentist, yearly physical, even oil changes for our vehicles.  Why don’t we do this with how our bodies move?

If you have a kiddo involved in a sport, this is the perfect opportunity to rule out potential movement compensations that could lead to a detrimental injury such as an ACL tear.  I can tailor it to a specific sport, or just a general movement screen.  

Not in a sport?  I have you covered!  I can also do general movement screens, as well as a more broad wellness screen to help set some goals and figure out what to focus on.  This is meant to be an evaluation to fine tune your movement, not to evaluate an injury.  Reach out with questions or to schedule! As long as you reach out some time in August, this will be honored, even into Sep.  

Thanks everyone!  I hope you all soak up the rest of our summer, and reach out for any of your health or wellness needs!

Much gratitude,

Alicia