Skiers and Snowborders: Winter Warmup Workout

For all of you that are hitting the slopes this is the warmup/workout that I have done. Be safe and remember to be off the slopes by 2pm. After 2pm you are tired and the conditions are not optimal.
Have fun whatever you do!

Winter Warmup Workout

Walk Like a Penguin: Walking Safely in Icy Conditions

Winter Walking safety: Walk Like a Pengiun

5 things NOT to do during a snowstorm

1. Do not travel. Stay off the roads for your safety and for the safety of our plow crews and emergency responders. Stay home until the roads and conditions are deemed safe by town officials.
2. Do not overdo it. If you shovel use caution especially if you have any medical condition that limits physical exertion. Please use good judgement. Shovel in shifts, get the job done a little at a time and let others help.
3. Do not injure yourself. Use good body mechanics, think about the 5 B’s ( Bum, Belly, Box, shoulderBlades and Bobblehead). Step and toss the snow to avoid twisting your spine. Switch sides frequently so wrists and shoulders get a break.
4. Do not think you are invincible. Warm up before you go outside whether you are shoveling, sledding, skiing or even walking in the snow. All these activities are more strenuous on our bodies than we think. Performing light stretching and gentle exercises for your neck, shoulders back and legs will go a long way. A warm epsom salt bath afterward will do wonders too!
5. Do not ignore an injury. If you sustain a winter related injury ( i.e. fall, low back and neck pain etc) seek medical attention immediately. We will do our best to get you in within 24 hours for an acute injury for either physical therapy, chiropractic, massage or acupuncture. As a direct access clinic, most insurances do not require a physician’s referral, so do not wait. Get help quickly.

How to Stabilize the SI Joint

The Sacroiliac joints (SI Joints) are formed by the sacrum of the spine and the pelvis. These joints absorb shock transmitted through the legs and disperse forces from the upper body to the pelvis and legs. There is minimal mobility at the SI joints, due to them being statically stabilized by ligaments connecting bone to bone and are dynamically stabilized by surrounding muscles. Ligament stability can only be improved through surgical reinforcement; however SI joint stability can be improved by strengthening the muscles around it.

Click here to read how to strengthen the SI Joint at

The Science of Stretch


The study of connective tissue is shedding light on pain and providing new explanations for alternative medicine.

It connects your thigh to your calf; your hand to your arm; your breastbone to your clavicle. As you move, it allows your muscles to glide past one another. It acts like a net suspending your organs and a high-tech adhesive holding your cells in place while relaying messages between them. Connective tissue is one of the most integral components of the human machine.

To read the rest of this article, click here:

The Right Physical Therapist For Your Child

woman with childAlthough physical therapy can help children in the recovery process following an injury, there is a lot more that the therapist can do. As a parent, you can expect the physical therapist to use a variety of techniques to strengthen muscles and improve joint mobility. The therapist will make the exercises fun and interesting, and your child won’t realize that he or she is ‘being treated.’ As a parent, you should encourage your child to participate and ‘play along’ with the treatment. The physical therapist may use play techniques including crawling, playing follow the leader, facilitating balance and coordination activities using beams, balls and other objects.

After an injury, a physical therapist will help your child regain full potential, allowing your little bundle of joy to experience the pleasure of sport and grow physically and emotionally in the process. Your child will look forward to the ‘play sessions’ and be an active participant in the recovery process. If your child (or another child that you know) is recovering from an injury, give us an opportunity to help the child return to normal as quickly as possible. Give us a call today.

Our quest to conquer Lyme Disease

Hellie Neumann, Licensed Acupuncturist, and Susan Sanford, Licensed PT and Acupuncturist, attended the 13th Annual ILADS (International Lyme and Associated Disease Society) conference in Boston with over 800 physicians and other healthcare practitioners from around the world. According to the website,, “ILADS is a non profit international multidisciplinary dedicated to the diagnosis of Lyme and it’s associated diseases….” Our patients are asking for help so we are seeking information and knowledge to help battle this serious health problem.

Richway Bio-mat

Richway Biomat

Click here to purchase a Biomat! >

Bio-mats are US FDA 510k registered medical device for pain and stress management. The Bio-mat combines far infrared rays, negative ion therapy and the superconducting properties of pure amethyst.  These therapies are recommended by practitioners for the effective treatment of a range of health issues, including stress, insomnia, tissue damage, post-surgical healing and scar reduction, joint and muscle soreness, chronic neck and back pain, toxic deposits and oxidation levels, inflammation and arthritis, and circulatory issues.

Richway Bio-mat products provide great benefits to absolutely anyone. If you need to release stress,  detoxify your body or you have health issues, simply lying on the Bio-mat promotes a feeling of well-being for a healthier mind and body.

Benefits of the Bio-mat:

  • Reduces stress and fatigue
  • Relieves anxiety and promotes relaxation
  • Improves sleep patterns
  • Reduces inflammation
  • Eases joint pain and stiffness
  • Provides warm, soothing pain relief
  • Eliminates toxins in the body
  • Increases blood circulation
  • Alleviates migraines and tension headaches
  • Reduces allergy symptoms
  • Improves immune system function
  • Improves cardiovascular health
  • Burns calories and controls weight
  • Improves muscle tone and skin quality

VCM has large and small bio-mats available for use. If you are considering purchasing a bio-mat, we recommend you stop by our office and try one. We are also available to help with the ordering process.

More information on the bio-mat >


Physical TherapyYou deserve to live without pain. You have the right to have a healthy, balanced body. You have the right to learn about all your options for holistic pain management. You deserve the time, effort and dedication required to figuring out what  your body needs. “Healing is about learning, understanding and taking care of your body, to improve your quality of life.”