Wildflower Wellness Therapy

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Wildflower Wellness Therapy Physical Therapy, Health and Wellness
Maine nature enthusiast

For educational purposes only. Not a substitute for personalized medical advice.

10/13/2026

Don't hit the trail until you've done these 3 moves. 🥾

1. Calf & ankle step-outs
Staggered stance, heel down, let the front knee glide over your toes. Rock forward and back.

2. Standing hip flexor openers
Step back, lift the back heel, tuck your pelvis, and squeeze that glute. Ease forward until the front of your hip opens up.

3. Gentle torso twists
Hip-width feet, soft knees, arms loose. Turn from your ribs, nice and easy.

Smooth and controlled, never forced. Stop if anything pinches. These are general warm-up suggestions, not individualized care.

Save this for your next hike! 🌲 Where are you headed? 👇

Stay wild and well. 🌿

10/12/2026

🌙 Sleep...an essential part of recovery.

Quality sleep supports tissue repair, muscle recovery and adaptation to exercise, immune function, and overall health. Yet sometimes, winding down and getting the restorative sleep we need can be a challenge.

I apply magnesium and herbal foot lotion and take a few moments to massage my feet.

But what does the research say?

🔬 Topical magnesium: A small randomized, placebo-controlled pilot study published in 2017 investigated whether magnesium could be absorbed through the skin. Although researchers observed some increases in serum magnesium, the overall findings were not statistically significant. More research is needed.

🦶 Foot massage: Research in critically ill patients suggests that foot massage or reflexology may help improve subjective sleep quality.

While topical magnesium isn't an established treatment for sleep difficulties, I enjoy this simple ritual as an opportunity to slow down, relax, and be more intentional about my evening routine.

Sometimes, supporting our well-being starts with the little things we do consistently. 🤍

What's part of your evening wind-down?

Stay wild and well. 🌿



Disclaimer: This content is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any medical condition. Individual results may vary. Consult your healthcare provider before starting any new wellness routine or if you have concerns about sleep or recovery.

10/11/2026

Just interrupting your feed to share a juvenile opossum I had the privilege to meet on a walk this evening. The lil fella let me stay for dinner, which appeared to be an acorn.

10/10/2026

Had today off and took advantage of the crisp, fall morning while wandering along Ship Harbor trail on the southwest side of Mount Desert Island in Maine.

Stepping from stone to timber, and just letting the woods reset the nervous system. Fresh air, changing leaves, and a quiet moment to slow down. Coastal forest bathing in Maine...my kind of morning.

Stay Wild and Well!

Eat the rainbow: How many colors have you eaten today?Different colors = different plant compounds, vitamins, minerals, ...
10/01/2026

Eat the rainbow: How many colors have you eaten today?

Different colors = different plant compounds, vitamins, minerals, fiber, and antioxidants. ❤️🧡💛💚💙💜🤍

So instead of thinking about eating “healthy” as one specific food or perfect meal, think COLOR.

❤️ RED — tomatoes, strawberries, watermelon, red peppers
→ Heart-supporting nutrients

🧡💛 ORANGE + YELLOW — carrots, sweet potatoes, cantaloupe, oranges, pumpkin
→ Vision + immune-supporting nutrients

💚 GREEN — kale, spinach, broccoli, Brussels sprouts
→ Supports healthy liver function

💙💜 BLUE + PURPLE — blueberries, blackberries, grapes, purple cabbage
→ Brain-supporting nutrients

🤍🤎 WHITE + TAN — oats, mushrooms, barley, chickpeas, cauliflower, white beans
→ Fiber + nutrients that support a healthy gut

The goal isn't necessarily to eat every color every day. 🌈
Just look at your plate and ask: What color could I add?

More variety = more variety of plant compounds for your body to work with. 🌱

09/28/2026

50th anniversary of the best fair in Maine!!

If you love organic farming, outdoor living, healthy food, and music as much as I do..this fair is for you. Decades have gone by since I first learned of the common ground fair and still it is the only fair I eagerly await.

Are your knees cranky on stairs? 👀If going down the stairs is harder than going up, your knee may be telling you it want...
09/28/2026

Are your knees cranky on stairs? 👀

If going down the stairs is harder than going up, your knee may be telling you it wants a little more strength + control..especially during the lowering phase.

Here are 2 exercises I like for building that control:

1️⃣ Eccentric step-downs
Your quads have to control your body as you lower. Start with a low step and focus on a slow, controlled descent rather than simply dropping onto the other foot.

2️⃣ Side plank clamshell
This challenges the muscles around your hip while you maintain a stable pelvis..helpful for building strength and control through the hip and lower extremity.
Can't hold the plank yet? That's okay. Let your hips rest on the floor and just do the clamshell. You're still working the same glute muscles, and you can build up to the lifted version when you're ready.

💡 The goal isn't to force your knee through pain. Start with a level that feels manageable and build gradually. Set-up a PT evaluation with your local physical therapist if you have knee pain.

Now I'm curious:
Which bothers your knees more..going UP stairs or going DOWN? 👇

Save this for your next lower-body workout, and send it to someone who always takes the elevator when there are stairs. 😉

Stay wild and well!

🍓 Fruits can bring a lot more to the table than just sweetness.Different fruits stand out for packing a punch with speci...
09/26/2026

🍓 Fruits can bring a lot more to the table than just sweetness.

Different fruits stand out for packing a punch with specific nutrients.

A few fun ones:

🍈 Guava: ~2.6 g protein + ~228 mg vitamin C per 100 g

🍊 Acerola: ~1,680 mg vitamin C per 100 g — an especially concentrated source

🟣 Passion fruit: ~10 g fiber per 100 g

🥑 Avocado: ~485 mg potassium, ~2.1 mg vitamin E + ~81 µg folate per 100 g

🟤 Dried figs: ~162 mg calcium per 100 g

🟡 Kumquats: ~62 mg calcium per 100 g

🍈 Cantaloupe: ~37 mg vitamin C per 100 g

And these are just a few examples! 🌿

It’s one more reason to enjoy a variety of whole foods..different foods bring different nutrients

09/25/2026

Supplement prep is a lot like a PT exercise program: keep it simple, make it easy to follow, and you’re more likely to do it.

09/19/2026

Cupping: what's actually happening under those cups

Yes, this is me. Yes, it's a heavier dose than I'd use on most people..but that's the point. I wanted to actually show you what's going on, not just the pretty version.

Here's the sequence: the suction creates negative pressure strong enough to briefly restrict blood flow in that spot.. kind of like when your foot falls asleep. Then when the cup comes off, blood rushes back in all at once. That rush is called reactive hyperemia, and it's a bigger part of why cupping works than the marks themselves get credit for.. that flood of fresh, oxygenated blood is what helps kick the local healing response into gear.

What it can help with: circulation, muscle tension, mobility, and how your nervous system processes pain signals.

What it's not: a magic detox tool, though it does move metabolic waste locally. It is also not a fix for a structural issue on its own, or something that should leave you in real pain the next day.

Some of the benefit isn't just physical. Lying still while your body does its thing, taking that deep breath as the last cup goes on is a form of therapy in itself.

Questions about cupping? Drop them below 👇

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Stonington, ME
04681

Telephone

+12072494129

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