CMPT Blog & Patient Resources

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 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...

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...

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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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