February 2026 Newsletter MbM

2026 started off well here in Sitka.

Gracing us with some spectacular weather from sunny days, starry nights, to spectacular Northern Lights shows. I hope everyone was able to sneak outside here and there and take advantage of the cold, crisp fresh air. Unfortunately, it looks like good ol'SE Alaska weather is returning. I actually welcome the rain (in doses). It helps me slow down. In these darker months we are supposed to be resting more. It reminds us of that. BUT, it certainly doesn't make getting outside on a daily basis any easier. If you have a goal of getting outside for a walk most days of the week, hang in there. Gear up and keep going! If you don't have this goal...you should! I have a blog coming out in February on heart health for American Heart Month, and it stresses the importance of getting 150 min/week or more of physical activity, and a bonus if that activity is outside. Stay tuned for it! But in the mean time, check out what has been going on at MbM, as well as future events below.

Monthly PT Advice

The 90/90 hip external rotation stretch with PAILs and RAILs is a great way to step your game up and improve mobility of the hip. You start in a "90/90" position, with 1 leg directly out in front of you with your shin parallel to your body, and the other leg behind you, with the thigh in line with the rest of your body. Both knees should be positioned at 90 degrees. You then attempt to sit up as tall as you can, with weight over the pelvis. If this feels ok, slowly lean forward towards the front leg until you reach your max comfortable stretch in the back of the hip or leg of the leg that is forward.

*Hold for 2 min.

*After 2 min, press the front leg down into the floor. Start gently, but if it feels ok, press as hard as you can and hold for 10 sec

*Then, staying in the end range stretch, attempt to raise the front leg up off the ground. It will not move if you stay in the end range stretch, but you are activating the muscles.

*Then repeat the whole process with a 1 min hold.

*For the full video, go to my Instagram page or youtube: https://youtu.be/WFg3Aro1-ss

Upcoming Events at MbM

Exciting new Equipment!

Radial Pulse Wave Shockwave Device (RPW)

I have been saving up for this device for a couple years. I have to admit, part of why I finally pulled the trigger was selfish as I have both a stubborn Plantar Fasciitis, as well as an old Patellar Tendon injury, and research is showing shockwave therapy is one of the most effective ways to treat a chronic Plantar Fasciitis, as well as most Tendon issues. I only finished my training and started using it a week and a half ago, but the feedback I have received from patients thus far has been:

"I haven't been pain-free in almost a year from my Achilles pain, and I walked out of the clinic without pain!"

"I have tried traditional PT, chiropractors, massage, and lots of exercise, but my knee pain continued. After 1 RPW treatment, I was able to sleep without pain, and after 2 treatments, I was able to start squatting again!"

Both of these clients, as well as others I have treated are not 100%. The average amount of treatments is somewhere between 4 and 8, and it MUST be paired with the appropriate loading/exercises following, but it certainly gives some folks some hope. If you have a soft tissue injury, especially one that has been lingering for longer than you would like and you have tried other methods to improve it - reach out! There is a good chance this could be helpful for you!

I require a full evaluation prior to use, and for most folks, I recommend this paired with a full treatment moving forward. But, I know there are some of you out there who know what to be doing if we could minimize the pain, and I have created an option for these folks of only $60/session.

What else has been going on?

I continue to have a few options for people who are looking to improve their overall health who don't have specific injuries.

• New Years Movement Rest. The perfect option for anyone looking to get more direction on what to focus on as far as exercise goes to improve their fitness, and take their exercise to the next level without getting hurt. We perform a full evaluation to see what areas need more time and effort, then you are given a plan focused on what your goals and needs are, with daily exercises given. A follow-up 3 months after to see where you are, and how to progress next.

  

  
  

• Remote coaching. This is a great option for someone who feels comfortable with how their body is moving, but wants to take it to the next level. It offers everything above as far as the daily or weekly exercises, but removes the evaluations.

• 1 on 1 coaching. This can look however you need it to look. It is for the person that needs a little more motivation and attention with in person or zoom options. It can be just related to movement and exercise, or I am happy to coach in all areas of health and wellness, and incorporate other health care providers as needed.

Workshops

We had a great turn out for the Hip Mobility Workshop in late Jan. As always, this is a free service I give to the community. Because of that, there is a wide range of people who attend, and a large topic, so it is by no means all-encompassing. The hope is to walk away with something you can use no matter what your activity level. I know at least 1 person found her walk the following day much easier, and another was able to actually get on and off the floor which she hasn't done in over a year! If this sounds interesting and you haven't attended one of my workshops, make your way to the next one:

Shoulder Mobility scheduled for Friday, April 24th from 12-1pm (lunch break).

Continued Collaboration

Collaborating with other health care providers and healers in the community continue to be extremely important to me. Well Yes continues to be working on options to move forward, but either way, stay tuned for more talks and work together in the near future!

Congratulations to Carolyn!

Our Monthly Wellness Group MVP for January!

Every month I choose 1 member of the Monthly Wellness Group who has gone above and beyond. All 30+ members work extremely hard every month, but I try and choose someone who has taken it to the next level. Carolyn has been consistently coming to classes, but also accomplished a big milestone by getting on and off the floor during class! Congrats Carolyn!

For anyone who is not familiar with my Monthly Wellness Group, it is a wonderful option to work on your fitness with 1 hour classes 3x/week, but also encompasses other areas of health and wellness with a free movement screen and goal setting appointment, online journaling options for food and exercise, monthly workshop access, 25% off all my PT services, and exposure to other health care providers and healers in the community with frequent guest speakers. It is an extremely welcoming group ranging in age from mid 40s to 80s. I offer modifications for any and all skill levels. The hope is you come in person, but i have a handfull that zoom in, and a few more that watch the recording that is sent out after class at their convienence. Come any Monday or Wed for a FREE class to see if it's for you from 12-1pm at 311 Price st, or find more info on my website.

Thank you to everyone who is making their health and wellness as a priority in 2026. Remember, longevity isn't about living longer, but living those last decades of our life with better quality. Every injury you take care of, every walk you go for, every exercise class you attend...you are improving that quality. Keep it up! And if you need help in any of those areas, reach out!

Here's to moving more in 2026!

Your PT and Wellness Coach,

Alicia