Physical Therapy in Portsmouth, NH
Concierge-style care that combines expert physical therapy with mindful Pilates-based movement. Whether you're recovering from injury, managing chronic pain, or rebuilding strength after surgery, Dr. Melissa Benowitz creates personalized 1:1 programs that help you move with confidence and live without limitations. No PCP referral needed.
You Deserve More Than Generic Treatment
Physical therapy shouldn't feel like you're just another number. If you've been stuck in crowded PT clinics with minimal hands-on care, brief appointments, or cookie-cutter exercise plans that don't address the root cause of your pain, you know how frustrating it can be. You're ready for something different—care that's fully personalized, empowering, and built around your goals.
Tired of Short, Rushed Appointments
You need more than 15 minutes of attention. You deserve a full hour of focused, individualized care that gets to the root of your pain.
Frustrated by Generic Exercise Plans
One-size-fits-all programs don't work. Your body, your goals, and your timeline are unique—and your therapy should reflect that.
Stuck in the Same Pain Cycle
Traditional PT didn't fully resolve your symptoms, and now you're worried the pain will come back. You need a long-term solution, not a temporary fix.
A Smarter Approach to Physical Therapy
Golden Hour Pilates & Rehab offers concierge-style physical therapy that bridges clinical expertise with the mindful, rehabilitative power of Pilates. Dr. Melissa Benowitz, PT, DPT, provides 1:1 care designed to not only relieve your pain but also rebuild strength, improve alignment, and prevent future injury. Every session is tailored to your body, your goals, and your timeline—so you can move confidently and live fully.
✓ Comprehensive evaluations that assess posture, alignment, breathing, and movement patterns to find the root cause
✓ Hands-on manual therapy including joint mobilization, deep tissue massage, dry needling, and soft tissue work
✓ Pilates-based rehabilitation using the reformer to retrain your core, restore control, and build long-term resilience
"I've taken a few 1:1 Pilates sessions with Melissa and I am so impressed! She has an incredible way of making you feel confident and comfortable from the moment you walk in. Each session is fully tailored to my body and my goals, and I leave feeling stronger, more aligned, and more centered every time. You can really see Melissa's background as a physical therapist shine through with her thoughtful cues and hands-on adjustments. I highly recommend Golden Hour to anyone looking for an elevated, boutique Pilates experience with real personalization and real results!"
Sally Little
Golden Hour's 3-Step Approach to Lasting Relief
Our proven process moves you from pain to strength—strategically and sustainably.
Find the Root Cause & Calm the System
We assess posture, alignment, breathing patterns, and movement habits to identify why your pain is happening—not just where you feel it. Using gentle Pilates techniques, hands-on manual therapy, and corrective exercises, we reduce tension, calm your nervous system, and restore optimal alignment so movement feels safe again.
Restore Control & Pain-Free Movement
Once pain is under control, we shift focus to how you move. We reconnect you to your deep core system—pelvic floor, diaphragm, and spinal stabilizers—using precise, intentional Pilates-based exercises. You'll retrain efficient movement patterns, improve coordination, and reestablish confidence in pain-free motion.
Build Strength, Balance & Long-Term Resilience
Now we challenge your body in a smart, progressive way with weekly 1:1 Reformer Pilates sessions. Movements become more dynamic and functional, building strength, endurance, balance, and mobility to support your lifestyle—whether that's daily activities, athletic performance, or long-term wellness.
Conditions We Treat with Physical Therapy
Dr. Melissa Benowitz specializes in treating a wide range of musculoskeletal conditions using a combination of manual therapy, therapeutic exercise, and Pilates-based rehabilitation. Whether you're recovering from surgery, managing chronic pain, or seeking to prevent future injury, we create individualized programs that address your specific needs and help you return to the activities you love.
✓ Low back pain: Herniated discs, sciatica, pinched nerves, piriformis syndrome
✓ Shoulder, hip, and knee pain or osteoarthritis
✓ Neck pain and numbness or tingling down the arms
✓ Ankle sprains, plantar fasciitis, and Achilles tendonitis
✓ Shoulder impingement and rotator cuff tears
✓ Post-surgical rehabilitation including joint replacements
What Our Clients Are Saying
"Melissa is incredibly helpful in guiding you through a 1:1 Pilates 50-minute class because she uses her physical therapy background to ensure your alignment and positioning is correct in each movement on the reformer. The next day, you'll feel that you worked muscles you might not have before! It is a GREAT personalized workout and so much fun!"
— Stephanie Hivner"I had never tried Pilates and a former PT encouraged me to give it a try. I am so glad I did! Melissa is a wonderful and supportive instructor. Her Pilates and Physical Therapy knowledge has helped me tremendously. I have had multiple back and total knee replacement surgeries and was unsure if I could be successful at it. I am feeling a lot stronger and confident that Pilates is helping my back!"
— Audrey J Yeaton"I've been taking prenatal pilates with Melissa and it's been such a great experience. She's incredibly knowledgeable and always tailors the sessions to exactly what I need during pregnancy. She puts a big focus on pelvic floor work, and it's helped my lower back pain so much. I always leave feeling better, stronger, and really supported. Highly recommend Melissa to any expecting moms!"
— Erika SpehlmannDr. Melissa Benowitz, PT
Melissa earned her Bachelor of Science in Exercise Science from High Point University in High Point, NC and went on to receive her Doctorate of Physical Therapy from Gannon University in Erie, PA. She is a highly skilled physical therapist and comprehensively certified Pilates instructor through Polestar Pilates, specialized in the rehabilitation track. Melissa brings extensive experience in the outpatient orthopedic setting and utilizes Pilates based rehab principles to create individualized evidence based programs to optimize recovery and enhance performance.
Melissa's journey with Pilates started after traditional therapy methods failed her own pain and Pilates ignited a transformation that restored her body, strengthened her spirit, and awakened a newfound sense of empowerment. Melissa has wholeheartedly committed to bridging the gap between traditional physical therapy and mindful movement; empowering her patients to rediscover confidence, build inner resilience, and cultivate long-lasting vitality.
In her free time, you can find Melissa taking her dog on a walk, spending time with her friends and family, or reading a good book.
Visit Golden Hour Pilates & Rehab
We're conveniently located in downtown Portsmouth, NH, just minutes from the Seacoast. Appointments available Monday through Friday.
Email: Goldenhourpilatesandrehab@gmail.com
Phone: 603-812-1407
Office: 135 McDonough St, Suite 335, Portsmouth, NH 03801
(Located inside Parlor Coworking, by appointment only)
Driving Directions :
We're located in the heart of downtown Portsmouth, just off Islington Street and steps from Market Square. Free street parking is available on McDonough Street and surrounding side streets. We're just minutes from I-95, Pease International Tradeport, and the historic Portsmouth waterfront.
Frequently Asked Questions
Have questions about physical therapy or Pilates at Golden Hour? We're here to help.
-
No! Golden Hour operates as a concierge-style practice, which means you do not need a referral from your primary care physician to schedule physical therapy. You can book directly with us and begin your individualized treatment plan right away.
-
Your first visit includes a comprehensive evaluation with Dr. Melissa Benowitz, PT, DPT. She will assess your posture, alignment, movement patterns, breathing, and any areas of pain or dysfunction to identify the root cause of your symptoms. From there, she'll create a personalized treatment plan that may include manual therapy, corrective exercises, and Pilates-based rehabilitation on the reformer. Each session is one hour long and fully focused on you.
-
Golden Hour offers concierge-style, 1:1 care in a private setting. Unlike traditional PT clinics where you may see multiple patients at once or receive minimal hands-on treatment, every session at Golden Hour is dedicated entirely to you. Dr. Melissa combines clinical physical therapy expertise with Pilates-based rehabilitation to not only relieve pain but also build long-term strength, mobility, and resilience. You'll receive personalized attention, detailed movement education, and a custom home exercise program updated at every visit.
-
Golden Hour operates as a cash-based, concierge practice, which allows us to provide longer, more personalized sessions without insurance restrictions. We can provide a superbill for you to submit to your insurance for potential out-of-network reimbursement. Please contact us to discuss pricing and payment options.
-
We treat a wide range of musculoskeletal conditions including low back pain (herniated discs, sciatica, pinched nerves), shoulder, hip, and knee pain or osteoarthritis, neck pain, ankle sprains, plantar fasciitis, Achilles tendonitis, shoulder impingement, rotator cuff tears, and post-surgical rehabilitation. If you're unsure whether physical therapy is right for your condition, schedule a free phone consult and we'll help you determine the best path forward.
-
Most physical therapy programs at Golden Hour run 8-10 weeks with 1-2 sessions per week, depending on your individual needs and goals. After completing your PT program, many clients transition into our ongoing 1:1 Reformer Pilates membership to maintain strength, mobility, and long-term wellness.