Ortho Physical Therapy Solutions, La Plata, MD Videos

Woke Up With a Stiff Shoulder? Here’s How to Fix It! Ever find yourself waking up one morning and suddenly struggling to reach overhead or behind your back to fasten your bra? It might be time to show your shoulders some love! Start your journey towards a mobile, pain-free shoulder with these three simple exercises: 1. Posterior Capsule Stretch: Hold for 30 seconds, repeat 3 times. 2. Pectoralis Major Stretch: Hold for 30 seconds, repeat 3 times. 3. Latissimus Dorsi Stretch: Hold for 30 seconds, repeat 3 times. Remember, if you’re a woman over 40 and experiencing aches in other joints too, it could be related to Musculoskeletal Syndrome of Menopause. Don’t hesitate to consult your doctor! Ready to relieve that shoulder pain? Start stretching today! — Dr. Donna #shoulderpain #womenover40 #shouldertightness #shoulderstiffness #musculoskeletalsyndromeofmenopause #orthopedicphysicaltherapy #orthophysicaltherapysolutions #charlescountymd #servingmdandva

Check Out My Updated Website! 🎉 I’m pleased to announce that my website has been refreshed and is now live! After a year in practice and significant growth, it was time to give my online presence a new look that truly reflects where I am today. Visit www.orthoptsolutions.com to see the updates and learn more about the services I offer. Thank you for your ongoing support! Best regards, Dr. Donna #orthophysicaltherapysolutions #physicaltherapist #websiteupdate #smallbusinessowner #minorityownedbusiness #womanownedbusiness #pelvicfloortherapist #charlescountymd #nova

🎉 Exciting News! 🎉 I’m thrilled to be returning to the Club Pilates Kingstowne community to share tips and tricks for managing lower back pain! Many of the women I screened here mentioned experiencing lower back issues, so I’m hosting an interactive workshop just for you! Join us for an hour of valuable insights and practical advice. Sign up now and see you all soon! 💪 #LowerBackPainRelief #PilatesCommunity #Workshop #ClubPilatesKingstowne #communityworkshop #physicaltherapy #orthophysicaltherapysolutions #servingmdandva #pelvicfloortherapist

I had the absolute privilege of being a vendor at Club Pilates Kingstowne’s 1st-year anniversary celebration! Meeting new faces and sharing the benefits of orthopedic and pelvic floor therapy was a blast. It’s all about keeping everyone active and pain-free—no more tightness, spasms, or leakage! The energy from this amazing group of ladies was infectious! Happy anniversary, Club Pilates! Thank you for welcoming me into your vibrant community! Here’s to many more years of health and happiness! #community #vendorevent #clubpilates #clubpilateskingstowne #orthophysicaltherapysolutions #mobiletherapy #housecalls #nowinvirginia #physicaltherapy #pelvicfloortherapy

Addressing Persistent Pain, Tightness, or Spasms: A Success Story Are you someone who is very active but continues to experience pain, tightness, or spasms? While staying active is beneficial, it’s crucial to consult the right professional to address the root cause rather than hoping it will go away with the same exercise routine. I recently met Jade at Club Pilates in Kingstowne. During a brief screening, we identified the source of her discomfort and reset her system through dry needling. A big thanks to Jade for being so cool and open to sharing her experience with you all. If you have been struggling with similar issues that just won’t go away, don’t hesitate to reach out! Whether you’re in Maryland or Virginia, my team and I are here to help. I offer a free 15-minute phone consultation. Text me at 240-698-3659 to get started.

Exciting News: Ortho Physical Therapy Solutions is Expanding to Northern Virginia! We are thrilled to announce that Ortho Physical Therapy Solutions is now offering services in Virginia! Yes, you heard it right—Dr. Donna and her dedicated team of orthopedic and pelvic-trained therapists are bringing their expertise directly to you with mobile services available in Alexandria, Springfield, Burke, and Annandale, VA. As we kick off this exciting expansion, we were warmly welcomed today by Club Pilates in Kingstowne. Their support energizes us even more to provide exceptional care to our new community. Do you know friends or family in Virginia who could benefit from personalized, one-on-one care in the comfort of their home or office? Spread the word! Our mission is to empower you to stay active and live pain-free, without the fear of pain or leakage. Let’s make Virginia healthier together! Book your free 15 min. consultation at 240-698-3659! #breakingnews #expansion #nowservingmdandva #physicaltherapy #orthophysicaltherapysolutions #pelvicfloortherapy #mobileservice #womanownedbusiness #minorityownedbusiness

Why Diastasis Recti Deserves Your Attention? Diastasis Recti, a common condition where the abdominal muscles separate, is more than just a cosmetic concern. If left untreated, it can lead to: 1. Back Pain: Weak core muscles can strain your back, causing discomfort and pain. 2. Pelvic Floor Dysfunction: The pelvic floor and core muscles work together. Separation can lead to issues like incontinence. 3. Hernias: Severe cases can increase the risk of hernias, which may require surgical intervention. 4. Posture Problems: A weakened core affects your posture, leading to potential long-term musculoskeletal issues. Don’t ignore the signs. If you suspect you have Diastasis Recti, seek professional help. Pelvic floor therapy can offer tailored exercises and techniques to close the gap and strengthen your core. Prioritize your health and well-being today! If you’re in Charles County and surrounding areas, get a FREE Diastasis Recti Screening by texting the word “Screening” and will DM you the details. #diastasisrecti #abdominalseparation #pregnancy #postpartum #womenshealth #pelvicfloorhealth #pelvicfloorawareness #pelvicfloortherapy #physicaltherapy #orthophysicaltherapysolutions #charlescountymd

Just like this kid, women often endure the hidden struggles of pelvic floor issues. From the pain of periods to the challenges of childbirth, postpartum recovery, and menopause, our pelvic floors bear the burden. Yet, we keep going, handling daily tasks, raising a family and building careers, pretending everything is normal. You don’t have to suffer in silence. Pelvic floor therapy can help with all these issues, offering targeted exercises, pain relief techniques, and personalized care. It’s time to prioritize your health and well-being. Reach out to your doctor or Pelvic health therapist and take the first step towards healing and support. If you’re in Charles County & PG County, MD or in Northern VA, I’m here to help. Book your free 15 min. consultation at 240-698-3659. - Dr. Donna #pelvicfloortherapy #womenshealth #womensadvocate #womensupportingwomen #womenshealth #womenstruggles #painfulperiods #pregnancy #postpartum #leakage #prolapse #perimenopause #menopause #physicaltherapy #orthophysicaltherapysolutions #charlescountymd

July 4th in Maryland isn’t complete without feasting on meaty blue crabs and enjoying fireworks with family! 🦀🎇 Wishing everyone a wonderful and safe Independence Day! Happy 4th of July! #july4th #family #bluecrabs #fireworks

Started my day with a refreshing morning walk to soak up the sun and feel the cool air while listening to the word. Followed it up with some weight training—crucial for us middle-aged women! After a quick, healthy breakfast, I’m fueled and ready to go. Today marks the beginning of a new coaching call, and I’m thrilled! Drove to the clinic, prepped everything, fixed broken fixtures, and set up the linens. Being a solopreneur has its ups and downs, but this journey over the past year has been incredibly rewarding and transformative. It’s not for the faint of heart, but I wouldn’t have it any other way. 💪✨ #solopreneurlife #PelvicFloorPT #OrthoPT #WomenInBusiness #MorningRoutine #Inspiration #entrepreneur #womenownedbusiness #minorityownedbusiness #orthophysicaltherapysolutions #charlescountymd

I had an absolute blast as the speaker for the Pelvic Floor Workshop for Seniors at the Indian Head Senior Center of Charles County! The ladies were fantastic—engaged, attentive, and eager to participate. They asked all their burning questions and got tips on exercise modifications and proper form. We laughed and worked hard for over an hour! If you missed this event, don’t worry—I’ll be back in September for a sequel! Promoting women’s pelvic health is my top priority. Let’s spread awareness and normalize seeking help for pelvic floor issues. See you next time! #pelvicfloor #pelvichealth #womenshealth #pelvicfloorawareness #leakage #prolapse #physicaltherapy #seniorcenter #charlescounty #charlescountymd #orthophysicaltherapysolutions #orthoptsolutions

I had an absolute blast as the speaker for the Pelvic Floor Workshop for Seniors at the Indian Head Senior Center of Charles County! The ladies were fantastic—engaged, attentive, and eager to participate. They asked all their burning questions and got tips on exercise modifications and proper form. We laughed and worked hard for over an hour!If you missed this event, don’t worry—I’ll be back in September for a sequel! Promoting women’s pelvic health is my top priority. Let’s spread awareness and normalize seeking help for pelvic floor issues. See you next time!#pelvicfloor #pelvichealth #womenshealth #pelvicfloorawareness #leakage #prolapse #physicaltherapy #seniorcenter #charlescounty #charlescountymd #orthophysicaltherapysolutions #orthoptsolutions

With summer 😎 officially arriving in the DMV in just 2 days, it’s essential to stay cool and hydrated, especially for us middle-aged women. Today, I call myself appropriately dressed for the weather, with my trusty Stanley, filled with refreshing cold water. Here are some tips to beat the heat: 1️⃣ Hydrate, Hydrate, Hydrate: Keep a water bottle with you at all times and drink regularly. 2️⃣ Dress Comfortably: Lightweight, breathable clothing is key. 3️⃣ Stay Indoors During Peak Heat: Try to schedule outdoor activities for the cooler parts of the day. 4️⃣ Healthy Snacks: Opt for hydrating foods like fruits and veggies like watermelon or cucumber. Remember, staying cool helps maintain our overall health and well-being. Let’s embrace these summer days with the right approach! 👉 Share your favorite tips for staying cool in the comments below and let’s help each other beat the heat! Stay cool and take care! Dr. Donna #SummerHealth #Hydration #MiddleAgeWellness #PelvicFloorHealth #OrthopedicTherapy #summerdays #hotdays #mobiletherapist #physicaltherapist #charlescountymd

May flew by in a blur! 🗓️ Here’s a recap of my back-to-back weekend workshops with @clubpilateswaldorf on Pelvic Floor 101. 🎯I’m on a mission to raise awareness in our community and normalize women seeking help to take better care of our bodies, so we can continue caring for others. Huge thanks to @clubpilateswaldorf for the opportunity! #community #communityworkshop #workshop #pelvicfloor #pelvichealth #pelvichealthawareness #pelvicfloortherapist #physicaltherapist #charlescountymd #womenempowerment #womensupportingwomen

Managing Mood Changes During Periods and Perimenopause Hey ladies, ever feel like you’re on an emotional rollercoaster during your period? You’re not alone! Hormonal changes can seriously mess with your mood, and research shows it’s even worse when you’re on perimenopause. Good news, there are ways to manage these ups and downs holistically. Here are some tips that can help: 1. Move Your Body: Whether it’s a dance party in your living room or a brisk walk, getting active releases those feel-good endorphins. 💃🚶‍♀️ 2. Ditch the Comfort Food: Fuel your body with wholesome foods like fruits, veggies, and whole grains. Say yes to balanced meals and watch your mood improve. 🥗🍓 3. Sleep Like a Queen: Aim for 7-9 hours of quality sleep. A good night’s rest can make a world of difference in how you feel. 😴👑 4. Mindfulness Matters: Try yoga, meditation, or deep breathing exercises to keep stress at bay and find your zen. 🧘‍♀️🧘‍♂️ 5. Stay Connected: Reach out to friends or join a support group or better yet, speak with your doctor. Sharing your journey with others can be incredibly uplifting. 🤗💬 Remember, it’s all about taking small steps to nurture your mind and body. Be sure to like and share this to your girlfriends! You’ve got this ladies! 🌟 #WomensHealth #PeriodMoodSwings #PerimenopauseJourney #HolisticWellness #PelvicHealth #perimenopause #pms #moodswings #irritability #hormonalimbalance #pelvicfloortherapy #pelvicheathawareness #dakotafanning #uptowngirls #orthophysicaltherapysolutions #orthoptsolutions #charlescountymd

Prolapse occurs when the pelvic organs, such as the bladder, uterus, or rectum, slip down from their normal position and bulge into the vaginal canal. This can cause discomfort, pressure, and various other symptoms. A key factor in managing and improving prolapse is maintaining normal bowel movements. 💩Straining during bowel movements increases pressure on the pelvic floor, exacerbating prolapse symptoms. Here are some tips to help regulate your bowel movements and reduce strain: 1. Hydrate: Drink plenty of water (1/2 of your body weight in ounces) to keep stools soft and easier to pass. 2. Fiber Intake: Eat a diet rich in fiber, including fruits, vegetables, and whole grains, to promote regular bowel movements. Recommended by research: 30–35 g per day for men and between 25–32 g per day for women. 3. Exercise: Regular physical activity can help stimulate digestion and prevent constipation. 4. Toileting Posture: Use a small stool to elevate your feet while sitting on the toilet, which can help position your body for easier bowel movements. 5. Don’t Ignore Urges: Respond to your body’s signals and avoid delaying bowel movements. By improving your bowel habits, you can reduce the strain on your pelvic floor and help manage prolapse symptoms more effectively. Take care of your poops to take care of your prolapse! #prolapse #prolapseawareness #prolapseawarenessmonth #manageyourpoops #avoidconstipation #normalbowelmovement #pooptalk #pelvichealth #pelvicfloorawareness #pelvicfloortherapy #pelvicfloortherapist #orthophysicaltherapysolutions #orthoptsolutions #charlescountymd

🚨 Shoutout to Taylor Swift! 🚨Saw the recent post of ICON featuring Taylor Swift showing her belly as she breathes heavily after a performance. Let’s talk about how incredible the diaphragm is – it does SO much work when singing! 🎤It’s unfortunate that we live in a society quick to criticize women’s bodies, especially our bellies. This pressure leads many women to suck in their bellies throughout the day, disrupting natural breathing mechanics. This habit can cause pelvic floor tightness, urinary frequency, incomplete emptying of urine, pelvic pain, and more.The constant pressure to have a “flat tummy” affects more than just our self-esteem. It leads to shallow breathing, which impacts overall health, including digestion, core stability, and mental well-being. Studies show that poor breathing mechanics can even contribute to anxiety and stress. 🌸Ladies, let your bellies expand completely when you breathe to avoid these issues. Your body will thank you! Do you have this habit? Comment below! 💬👇Credit to ICON.#PelvicHealth #BreatheFreely #StopBodyShaming #HealthyHabits #TaylorSwift #WomenSupportingWomen #pelvicfloorawareness #womenshealth #orthophysicaltherapysolutions

Pelvic floor therapy is much more than just Kegels. We assess and work on the following areas:. 1. Posture: Good posture supports pelvic floor health by ensuring proper alignment of the spine and pelvis, which reduces unnecessary strain on the pelvic floor muscles. 2. Breathing: Deep, diaphragmatic breathing helps reduce tension, improve muscle coordination, and enhance overall pelvic stability. 3. Spine mobility and ROM: A flexible spine supports proper alignment and movement, reducing strain on the pelvic floor muscles 4. Core and hip strength play a crucial role in pelvic floor health by providing stability and support to the pelvic region, which helps prevent and manage issues like incontinence and pelvic pain. Strengthening these areas ensures better coordination and function of the pelvic floor muscles, enhancing overall pelvic health. 5. Pelvic floor mobility, strength, and endurance are crucial for maintaining bladder and bowel control, supporting pelvic organs, and enhancing sexual function. 6. Patient Education on hydration, nutrition, sleep: Staying well-hydrated prevents bladder irritation, a balanced diet provides essential nutrients for muscle strength and recovery, and adequate sleep ensures optimal healing and stress reduction. Our approach includes manual therapy, strengthening, stability, coordination, and functional activities to help you get back to where you want to be. Have you been to Pelvic Floor Therapy? How was your experience? #pelvicfloor101 #pelvicfloorphysicaltherapy #morethanjustkegels #orthophysicaltherapysolutions #charlescountymd

🚫 Beware: Why Kegels Aren’t Always the Answer! Learn When They Could Hurt More Than Help 💡 Don’t do Kegels if you have these conditions: 1. Urinary Frequency or Urgency 2. Urinary Leakage 3. Pelvic pain with tampon insertion or during intimacy 4. Inability to completely empty bladder 5. Constipation Frequently, these issues stem from overly active pelvic floor and doing Kegels can further tighten the muscles leading to more discomfort and dysfunction. Instead, focus on techniques to help relax and release tension in the Pelvic Floor. It’s crucial to consult with a Pelvic Floor Therapist before starting or continuing Kegels especially if you have any of the above symptoms. A tailored treatment plan can help address specific needs and optimize pelvic floor function and over all well being. Please reach out if you have questions! Dr. Donna at 240-698-3659. Please share this to your friends who need to hear this! #pelvichealthawareness #pelvichealth #notokegels #kegels #orthoptsolutions #physicaltherapist #pelvichealththerapist #charlescountymd