In general, include exercises for flexibility that include quadriceps, calf, hamstring, low back, and hip flexor stretches. Do some strengthening such as mini-squats, chair stands, heel raises, hip raises to the side, step-ups, and core-stabilization/abdominal exercises. Also get in some aerobics: walking, cycling, swimming, or an exercise video. We are here to help design and exercise program specifically for you!
From gymnastics to dance, yoga to circus arts, Kira has always been a mover. After surviving an awful car crash in her teens and later seriously injuring her back as a young adult, she realized that she was all flexibility and had no strength. She was drawn to becoming a Pilates Instructor and Physical Therapy Assistant as a tool for strengthening her hyper-mobile frame and immediately enjoyed the stabilizing results both modalities provided.
Adopting a strong Pilates practice and rehabilitative maintenance routine has helped Kira not only with pain management but, more importantly, it has been the key to keeping hope and motivation alive to get back to a reasonable level of function after severe injury. Kira is inspired by the puzzle of human anatomy and feels excited to explore with clients on their journey back to pain-free locomotion and recovery. “It is an honor to be part of the process that helps your body move through space with ease.”
Outside the studio, Kira enjoys traveling to tropical islands, being on her paddle board, swimming laps and gardening inside the house and out!
Dr. Julie Krueger, PT, DPT earned her Doctor of Physical Therapy degree from Pacific University in Forest Grove, Oregon in 2008 after completing her Bachelor of Science in Exercise Science from the University of Texas – Arlington in 2004.
Julie has an extensive background in treating occupational and industrial injuries, including ergonomics and body mechanics training for both her patients and local businesses. Prior to joining the team here at Orthopedic & TMJ Physical Therapy Center she owned and operated her private practice for 5 years focused on helping active adults recover from orthopedic injuries and resolve aches and pains, getting them back to the activities they need, want and love to do.
She is passionate about helping people get and stay healthy, integrating her knowledge and training as a physical therapist, certified Primal Health Coach and MELT Instructor into her treatments.
She continues to enjoy learning about natural approaches to health, wellness, fitness, and nutrition. Outside the treatment room, she enjoys spending time with her family and friends, camping, gardening, and sewing.
Carol earned her physical therapy degree from the University of Colorado Medical Center in 1976. She moved to Portland in 1977 and was employed by a large physical therapy clinic for five years. She opened a private practice in 1982, gradually developing a fine team of professionals and a respected name in the Portland health community. Many hours of post-graduate education each year give Carol her specialized skills in physical therapy and exceptional multi-faceted care. Her areas of special interest and expertise include women’s pelvic floor health, abdominal pain, pre and postpartum care, infant craniosacral, and head/neck/face pain. Carol uses an eclectic approach to care, incorporating visceral/craniosacral, myofascial release, massage/mobilization, movement/exercise, and biofeedback techniques to restore health. She listens to her clients’ stories, encourages, and directs self-care. Carol enjoys spending time with her 5 children and 7 grandchildren. You will find her hiking, gardening, or swimming in mountain lakes for relaxation.
She is a member of:
She is licensed to practice in Oregon.
Carol will come talk with your local support and community groups. She volunteers at the free craniosacral treatment clinic for infants.
“Carol, I just wanted to say THANK YOU again for all your help and assistance with my physical therapy. It has been such help and a blessing. I am so grateful. Your whole office was so gracious. Thank you so much.” – AJC
Mary Everitt (She/Her) has practiced massage therapy since 2015. Since then, she has pursued advanced training in body-based mindfulness and trauma-informed care. Mary is passionate about staying curious, with patients and through continued development. She enjoys working with acute injuries and helping people change long-term patterns.
In addition to her work as a physical therapy aide, Mary maintains a private massage therapy practice within our center.
When she isn’t working, you can find her making ceramics in her home studio, playing board games and making music with her husband Derek, or exploring the PNW with her dog River.
Cindy has been a practicing physical therapist since 2001, earning her Master’s degree from Pacific University in Forest Grove, Oregon. Over her career, Cindy has worked in multiple settings; including inpatient, outpatient, chronic pain, and home health. Cindy’s favorite parts of physical therapy include gentle manual therapies, using Lowen Systems and Feldenkrais based principles for movement. Cindy has also pursued advanced training in TMJ and Women’s Health studying under Tami Kent, P.T. and Nari Clemons, P.T. Oregon has been Cindy’s home for almost 40 years. She has two children and a granddaughter. Cindy loves photography and expanding her understanding of how the body heals. Cindy’s goal is to enhance patients awareness with their movement and find greater ease in their physical mobility.
“Within the first few visits (Cindy) was able to isolate my pain and deliver physical therapy that alleviated my discomfort… Cindy is thoughtful, caring, and very patient.” – LB
