CMPT Blog & Patient Resources

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 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...

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 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...

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...

August 21, 2018

Equipment: 

- none

Purpose: 

- Improve your core strength

- Improve your hip / glute strength

- Improve your shoulder and hip stability 

- Improve your ability to move your arms / legs while maintaining spinal stability 

Technique Tips:

- Your back should be flat -- can use a block on your back to make sure you are not moving. 

- Press the ground away...

August 14, 2018

Equipment: 

- Physioball 

Purpose: 

- Improve your core strength

- Improve your ability to move your arms / legs while maintaining spinal stability 

Technique Tips:

- Keep your back pressing down into the floor the ENTIRE time!! 

- Only lower the arm / leg as far as you can without your back lifting 

- Keep pressure into the ball -- if someone's hand was u...

August 7, 2018

Equipment: 

- Mini band (light resistance)

Purpose: 

- Improve scapular stability

- Increase rotator cuff and shoulder strength

- Strengthen the serratus (an important muscle for shoulder blade alignment and stability) in a functional manner

Technique Tips:

- Keep forearms vertical -- do not let the wrists dip inward

- Use the forearms to push the wall awa...

July 31, 2018

Equipment:  - None! Just make sure you have enough space to perform safely.  Purpose:  - Re-train the brain to perform a squat in the manner we learned it as a baby -- from the GROUND UP - Improve squatting alignment  - Improve your ability to get your

July 24, 2018

Purpose:  - strength your deep core to prevent rotation of your pelvis and spine while you perform an upper extremity pushing task-- this is how our deep core needs to function throughout the day!...

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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

CENTRAL MASS

Physical Therapy & Wellness

Monday - Thursday

6:30 am - 8:00 pm

Friday

6:30 am - 6:00 pm

Saturday & Sunday

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