Expert Shoulder Pain Fitness Studio in Portsmouth, NH
This is YOUR hour for concierge-style care. Combining expert physical therapy with private Reformer Pilates to help you build strength, restore mobility, and reclaim your vitality.
You Deserve More Than One-Size-Fits-All Care
Traditional physical therapy falls short when your body needs individualized attention and a deeper understanding of what's causing your pain.
Cookie-Cutter PT Misses the Root Cause
Repetitive exercises in crowded clinics don't identify why your pain keeps returning. You need someone who takes the time to understand your unique body and movement patterns.
Pain That Keeps Coming Back
You've tried traditional therapy, but weeks later the discomfort returns. Without addressing underlying weaknesses and imbalances, you're stuck in a frustrating cycle of temporary relief.
Lost in Clinical Settings
You feel like just another appointment in a busy schedule. What you need is dedicated one-on-one attention where you're seen, heard, and supported throughout your entire healing journey.
Why Portsmouth Trusts Us for Shoulder Pain Care
At Golden Hour Pilates and Rehab, you'll experience the perfect fusion of clinical expertise and mindful movement. Dr. Melissa Benowitz combines her physical therapy background with Polestar Pilates certification to deliver truly personalized care that addresses your root cause—not just your symptoms.
• Direct access to a Doctor of Physical Therapy—no referral needed
• Private 1:1 sessions in a beautiful boutique studio, never crowded clinical spaces
• PT-trained precision ensures proper alignment and muscle engagement in every movement
"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
Your Journey to Lasting Strength and Pain Relief
Our proven process moves you from pain to strength—strategically and sustainably.
Reset: Find the Root Cause
We start with a comprehensive evaluation to understand what's really causing your back pain—not just treating symptoms, but identifying the underlying issues that keep you stuck.
Recenter: Restore Control
Through personalized physical therapy and mindful Reformer Pilates, we help you regain proper movement patterns, strengthen your core from the inside out, and rebuild confidence in your body.
Rebuild: Create Long-Term Resilience
We equip you with the tools, strength, and movement strategies you need to stay pain-free and active for life—not just for a few weeks after therapy ends.
Shoulder Pain Conditions We Treat
From rotator cuff tears to frozen shoulder, we specialize in upper extremity pain—plus so much more. Our approach works for spine pain, lower extremity issues, and everyday movement challenges.
• Shoulder pain, rotator cuff injuries, frozen shoulder, and impingement
• Low back pain, sciatica, neck pain, and mid back discomfort
• Hip pain, knee pain, plantar fasciitis, and ankle sprains
• Prenatal and postpartum recovery, arthritis, and overuse injuries
Hear From Our Portsmouth Community
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.
Sally LI can't say enough great things about Golden Hour Pilates & Rehab! I have been dealing with back issues and muscle stiffness for many years and before going to Dr. Melissa I had tried all different kinds of possible solutions to this problem. However, I have always struggled to find a long-lasting solution. Thanks to Dr. Melissa, I am finding increased mobility without any discomfort and new ways to improve in the studio and at home.
Ashley CI 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 JMeet Your Physical Therapist & Pilates Instructor
Expert Care
Personalized attention from a movement specialist who understands your body.
Dr. 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 Us in Portsmouth
We're conveniently located in downtown Portsmouth, by appointment only.
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 :
Just 2 minutes from Portsmouth Downtown Historic District via Islington St (0.5 mile). We're conveniently located near Lafayette Plaza Shopping Center, Lafayette Crossing, and Durgin Square. Head toward Vaughan Mall, continue onto Islington St, turn right onto Rockingham St, then left onto McDonough St. You'll find us inside Parlor Coworking at Suite 335.
Your Questions Answered
Everything You Need to Know
-
A: No! We offer direct access physical therapy, which means you can schedule an appointment without a physician referral. You have the freedom to take control of your health and start your journey immediately.
-
A: Our Physical Therapy program is ideal for those recovering from injury, managing chronic pain, or post-surgical rehabilitation. It includes comprehensive evaluation, manual therapy, dry needling, and reformer-based neuromuscular re-education in an 8-10 week program. Our 1:1 Reformer Pilates sessions (Bronze, Silver, and Gold tiers) focus on mindful movement, strength building, and functional fitness for those seeking ongoing wellness, injury prevention, or enhanced performance.
-
A: Your first visit includes a thorough movement assessment where we identify the root cause of your pain or limitation. We'll discuss your goals, medical history, and lifestyle. Then we'll create a personalized treatment plan using manual therapy techniques, reformer exercises, and education tailored specifically to your body's needs.
-
A: Absolutely! Melissa specializes in prenatal Pilates and tailors every session to your stage of pregnancy. With a strong focus on pelvic floor work, breathwork, and safe movement modifications, prenatal Pilates can help with low back pain, prepare your body for labor, and support your overall wellness throughout pregnancy.
-
A: Golden Hour Pilates and Rehab is located at 135 McDonough St, Suite 335, inside Parlor Coworking in downtown Portsmouth, NH. We're just a 2-minute drive from Portsmouth Historic District and easily accessible from anywhere in the Seacoast area. By appointment only—call (603) 812-1407 to schedule.
-
A: Every body is unique, but many clients report feeling improvements within the first few sessions. Our 3-step approach—Reset, Recenter, Rebuild—is designed to create lasting change, not just temporary relief. Consistency is key, which is why we offer multiple session frequencies to match your goals and commitment level.