Move better. Feel stronger. Stay pain-free
💪 1. Listen to Your Body
Pain, stiffness, or fatigue are early warning signs — not just inconveniences.
- Don’t push through pain.
- Address minor issues before they become major injuries.
- If pain persists for more than a few days, seek evaluation.
“Pain is information — not an obstacle.”
🧘 2. Warm Up and Cool Down Every Time
Prepare your muscles and joints before activity.
- Spend 5–10 minutes on dynamic stretches or light cardio.
- After workouts, include gentle stretching and deep breathing.
- Gradual transitions prevent strain and improve performance.
🏋️ 3. Strengthen and Balance
Balanced muscles support healthy movement.
- Focus on both mobility and stability.
- Include strength exercises for your core, hips, and shoulders.
- Don’t neglect smaller stabilizing muscles — they protect your joints.
“Strong and stable beats tight and tired.”
🧍♀️ 4. Check Your Form and Posture
Poor mechanics can lead to chronic pain.
- Keep proper alignment whether sitting, lifting, or exercising.
- Use mirrors or video feedback to check your form.
- If unsure, get a movement assessment from a professional.
🕐 5. Rest, Recover, and Hydrate
Your tissues repair during rest — not while you train.
- Schedule recovery days and get enough sleep.
- Stay hydrated for optimal muscle and tendon function.
- Use active recovery: gentle movement, stretching, or walking.
🩺 Bonus Tip: Know What’s Happening Beneath the Surface
Musculoskeletal ultrasound imaging helps visualize muscles, tendons, and joints in real time — identifying problems early and guiding effective treatment.
Discover how ultrasound can help you move with confidence.
Presented by:
Dr. Mohini Rawat, DPT, MS, OCS, ECS, RMSK
Board-Certified Specialist in Orthopaedics, Clinical Electrophysiology, & Musculoskeletal Sonography
Owner, Mohini Rawat Physical Therapy, PC
Co-Founder & President, American Academy of Musculoskeletal Ultrasound
🌐 www.mohinirawatptpc.com
📧 drrawat@mohinirawatptpc.com
📍 175 King Street, Chappaqua, NY
