CMPT Blog & Patient Resources

January 15, 2019

DISCLAIMER: our 1 year old model did not slow down for a minute to listen to any of our cues or suggestions with this exercise, but she 100% nailed it!

We can learn a lot from babies when it comes to movement... movement is self limiting and a baby only progresses to the next motor milestone when it has the necessary spinal, hip, and shoulder stabil...

December 11, 2018

Try this modification of the traditional clamshell exercise!!

It is great way to "wake-up" your hips during your warm-up routine.

Technique Tips:

- Position yourself the correct distance from the wall -- lie on your side with your shoulders, hips, and knees in a straight line and your feet touching the wall

- Then pull knees up towards your chest (fee...

November 28, 2018

Purpose:

- Strengthen your glutes (bum) and hamstring

- Strengthen your abs to prevent rotation of your pelvis 

Technique Tips: 

- Start with both feet on the floor and knees bent

- Take a long full exhale and feel your ribs glide down (this helps get your spine in optimal position) 

- Tuck your tailbone and feel your lower back make contact wi...

November 13, 2018

​Dips (pictured) are a common triceps strengthening exercise... but, when you go all the way down (or further than your shoulder mobility allows for) they can be a quick pathway to shoulder pain and PT! [You can find them listed as item #3 on my "worst / riskiest upper body exercises" list]

But, you probably just do them because you see someone el...

November 6, 2018

Did you know that having a movement asymmetry (simply meaning a difference in strength or range of motion on the left and right side of your body) is one of the highest risk factors for future injury? 

The "Roller Marching" exercise is not only a great way to improve your core strength and stability, but it's also an easy way for you to detect if y...

October 30, 2018

Equipment: 

- long foam roller

Purpose: 

- strengthen your abs while keeping your rib cage, spine, and pelvis in the right position

- improve your ability to stabilize your spine during overhead exercises 

- improve your ability to maintain core stiffness while breathing

Technique Tips:

- exhale and feel your ribs glide down towards the roller (FULLY EXHA...

October 9, 2018

Equipment: 

- hand towel or pillow case

Purpose: 

- loosen your calf muscle 

- improve your ankle mobility

- stretch in a manner that does not result in compensation through another area -- in this case we are ensuring that compensation does not occur through the middle of your foot 

Technique Tips:

- your back foot should be pointed straight forward, not...

October 3, 2018

Purpose: 

- Improve core stability and strength

- Improve shoulder stability and strength --- this exercise moves the shoulder joint / scapula ON-TOP of the arm bone; this is an important (and commonly neglected) component in training! Just think how many shoulder exercises you do where your arm is the piece of the exercises that is moving. We tend t...

September 11, 2018

Equipment: 

- Foam roller for under your knee (or a folded pillow)  

Purpose: 

- Improve midback mobility / range of motion when turning 

- Improve oblique strength 

- Improve your ability to rotate through normal spinal range of motion

Technique Tips:

Part 1) Rib Roll- you should feel a stretch through your midback 

- Make sure your hip does not rock...

August 28, 2018

Equipment: 

- 2-inch pad for under your knee -- at home you can use a textbook with a yoga mat folded on top or a pillow. **It is important that your knee is elevated up 2-3 inches to allow for optimal mechanics with this exercise! 

- 1 weight (typically ~25-45 lbs)

Purpose: 

- Improve stability when balancing on 1 leg 

- Improve your hip / glute s...

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354 West Boylston St, Suite 111

West Boylston, MA 01583

Phone: 508-852-3700

Fax: 508-852-3777 

info@centralmasspt.com

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CENTRAL MASS

Physical Therapy & Wellness

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Friday

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