Pioneer Valley On The Move

10/13/2026

Here are some ways to prevent back pain from raking leaves:
Avoid bending over from the waist; bend your knees and hinge at your hips! Keeping the rake close to your body helps prevent a forward bend. Also, switch sides when raking to avoid overuse on one side.

10/06/2026

Long periods of sitting can leave your neck, back, and hips feeling stiff. On longer flights, try to:

* Change your sitting position rather than staying in one position the entire flight.
* Do ankle pumps and circles while seated.
* Keep your carry-on light and avoid repeatedly lifting it overhead if it’s heavy.

09/29/2026

Quick Tip Tuesday: Fall yard cleanup!
After much rain and wind the past 3 days, there are plenty of sticks and branches to clean up in the yard. Here are some tips to keep your back from aching:

1. Walk toward where you’re placing the sticks or log instead of twisting while carrying them. Keep the load close to your body.
2. Position your feet shoulder-width apart
3. Bend your hips and knees to place the sticks or log down, instead of bending at your back
4. Avoid combining repetitive bending and twisting, especially when handling heavier sticks or logs.

09/22/2026

September is a great time to check your child’s backpack!
A backpack that is too heavy or worn incorrectly can contribute to neck, shoulder, and back discomfort.

Quick tip: The backpack should sit close to the body, with both shoulder straps used and the bottom of the pack resting around the lower back/hip area. Avoid carrying everything in one shoulder.

09/15/2026

Quick Tip Tuesday!
Sitting at work? Remember to move!

Your body is designed to move frequently, and prolonged sitting can affect several systems. Staying in one position for too long can contribute to stiffness in the hips, spine, and shoulders. Breaking up sitting with movement can also help with alertness, energy, and concentration.

⏰ Here’s a simple tip:
Set a 30-minute alarm on your phone each time you sit down as a reminder to stand up and change positions. You can also use a computer app such as Time Out – Break Reminders for Mac or Workrave for Windows.

09/14/2026

Run Stanley is coming up in October! This is a fun event that includes a 5K trail run/walk, a 5K K9 trail run/walk, the Munchkin Run hosted by Dunkin’ Donuts, and The Stroll & Roll. The Stroll & Roll is a wheel friendly a 1-mile non-competitive walk through Stanley Park’s accessible pathways. The race raises funds to benefit the care and upkeep of the Frank Stanley Beveridge Wildlife Sanctuary, Stanley Park and its accessible pathways.
Register by September 18 to be guaranteed a T-shirt!

🏃 Run Stanley is ONE MONTH AWAY! 🍂

Join us on October 4 for Run Stanley! Sign up by September 18 to be guaranteed your preferred T-shirt size. 👕
Register for Run Stanley today at https://runsignup.com/Race/MA/Westfield/RunStanley

09/12/2026

Physical therapy is personalized treatment and preventive care provided by licensed physical therapists and physical therapist assistants. It helps people of all ages and abilities move and function better, manage pain and long-term health conditions, and recover from or prevent injuries and chronic disease. 💪

09/08/2026

Quick Tip Tuesday! This first video (me lying down) demonstrates a quick test to see if you have tightness in your hip flexors or quads. If you notice your knee straightening when you do this test, it indicates a tightness in the quad muscle. The next video (me standing) demonstrates an exercise to improve the flexibility of the quads!

09/07/2026

Today is Superhuman Day!

Superhuman Day recognizes the strength, resilience, and achievements of people with disabilities while promoting inclusion and accessibility for everyone.

One remarkable person I recently learned about is Tatyana McFadden, one of the most accomplished Paralympians in history, earning an incredible 22 Paralympic medals across both the Summer and Winter Games.

Born with spina bifida in Leningrad (now St. Petersburg, Russia), Tatyana spent her first six years in an orphanage before being adopted and moving to the United States. She then learned to use a wheelchair and began participating in a variety of sports. At just 14 years old, she became a member of the U.S. Paralympics Track & Field National Team.

Her accomplishments are truly inspiring! In 2013, she made history by becoming the first athlete to win six gold medals at a single IPC Athletics World Championships, winning every event from the 100 meters to the 5,000 meters. That same year, she became the first person—with or without disabilities—to win the Boston, Chicago, London, and New York City Marathons in the same year, while also setting a new Chicago Marathon course record.

Tatyana’s journey is a powerful reminder of the strength of resilience, perseverance, and determination. On Superhuman Day, let’s celebrate the incredible achievements of people with disabilities and continue working toward a more inclusive and accessible world for everyone! ❤️💪♿️

09/01/2026

HOW GOOD IS YOUR BALANCE?

Research has found that the ability to stand on one leg is strongly associated with healthy aging. In a 2022 study published in the British Journal of Sports Medicine, adults ages 51–75 who could not stand on one leg for at least 10 seconds had an 84% higher risk of death during the following decade. As we age, poor balance can increase fall risk. Falls can lead to injury, decreased activity and mobility, loss of confidence, and a greater risk of other health problems.

Balance requires your:
👀 Vision
👂 Vestibular system (inner ear)
🧠 Proprioception (knowing where your body is in space)
💪 Muscle strength
🦴 Joint mobility
🧠 Brain + nervous system coordination

When these systems work together, you can move confidently and safely.

This video demonstrates a simple test for balance, and here are a couple ways to improve your balance:
➡️ stand 30 seconds on one leg while watching TV or brushing teeth
➡️ try heel-to-toe walking next to a wall

Balance testing and exercises should be performed in a safe environment, with something sturdy nearby to hold onto if needed.