Advanced Performance Physical Therapy

Happy Easter Everyone! Back at it today and it is the week before the supporting I’ll be out there cheering on all my friends and clients ❤️

Thankful to support this running group! you inspire every runner to

Y’all it has been six months! I can’t believe Advanced Performance PT even exists! Thank you to everyone who has supported this little venture, referred a friend or family member, reached out for advice or with love, had me in your home. I love helping you

This is why I changed! More time with my patients, lower overall costs, higher patient satisfaction and convenience! Save time and money and be happier- I am cash PT! 💪🏻

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 26: Tibialis Posterior/soleus muscle
Perfect if you:
1. Have tightness or pain or stiffness in the inside of your calf
2. Have pain or tightness extending down into the heel at the heel bone (calcaneus)
3. Pain that extends into the arch of your foot

How to perform:

1. Grab a tennis ball
2. Find your Tibialis Posterior/soleus-An easy way to do this is to put your fingers on the front outside inside of your shin about half way down.
3. Roll the tennis ball back and forth across the area between you and the wall or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 21: Tensor Fasciae Latae (TFL) muscle
Perfect if you:
1. Have tightness or pain or stiffness in your lateral hip
2. Have pain or tightness extending down the side of your leg into what feels like your IT Band
3. Pain at the outside of your knee at the knee joint

How to perform:

1. Grab a tennis ball
2. Find your TFL. An easy way to do this is to put your fingers on the spot where the side and front of your hip come together right above your IT band.
3. Roll the tennis ball back and forth across the area between you and the wall or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 19: Glute medius muscle
Perfect if you:
1. Have tightness or pain or stiffness in your glute/ back of hip that is localized
2. Have pain extending down your leg to the back of hamstring or calf
3. Have pain deep in the center of your glute

How to perform:

1. Grab a tennis ball
2. Find your Glute Medius. An easy way to do this is to put your fingers on the outside back of your hip.
3. Roll the tennis ball back and forth across the area between you and the wall or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 18: Glute max muscle
Perfect if you:
1. Have tightness or pain in your glute/ back of hip that is localized
2. Have pain extending up into your low back
3. Have pain over your sits bone or your SI joint on the same side
4. Have vague pain/tightness into your hamstring which is hard to locate

How to perform:

1. Grab a tennis ball
2. Find your Glute max. An easy way to do this is to put your fingers just below your QL (from yesterday) on the top of the back of your hip.
3. Roll the tennis ball back and forth across the area between you and the wall or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 17: Quadratus Lumborum (QL) muscles
Perfect if you:
1. Have tightness or pain deep in your low back
2. Have pain superficially around your iliac crest/ top of hip
3. Have superficial pain on the side of your hip joint
4. Have deep pain in your glutes

How to perform:

1. Grab a tennis ball
2. Find your QL. An easy way to do this is to put your fingers on your low back between your spine and iliac crest.
3. Roll the tennis ball back and forth across the area between you and the wall or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 15: wrist flexor muscles
Perfect if you:
1. Have tightness or pain in your inner forearm
2. Have pain in your wrist at the wrist crease or along the pinky side at the wrist
3. Have difficulty with gripping
4. Have pain in your medial elbow

How to perform:

1. Grab a tennis ball
2. Find your wrist flexors. An easy way to do this is to put your fingers on the inside of your forearm close to the elbow.
3. Roll the tennis ball back and forth across the area between you and your hand or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 14: wrist extensor muscles
Perfect if you:
1. Have tightness or pain in your forearm
2. Have pain in your wrist
3. Have difficulty with gripping
4. Have pain in your lateral elbow
5. Have pain along the he back of your forearm to your 3rd finger

How to perform:

1. Grab a tennis ball
2. Find your Subclavius muscle. An easy way to do this is to put your fingers on the front of your chest just below your collar bone.
3. Roll the tennis ball back and forth across the area between you and your hand or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.
# mobilept

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 13: subclavius muscle
Perfect if you:
1. Have tightness or pain in the subclavius muscle
2. Have pain in your biceps
3. Have inner forearm arm pain
4. Have pain with taking a deep breath
5. Have pain along your sternum
6. Pain in your first 3 fingers
(Yes this little muscle can cause havoc!)

How to perform:

1. Grab a tennis ball
2. Find your Subclavius muscle. An easy way to do this is to put your fingers on the front of your chest just below your collar bone.
3. Roll the tennis ball back and forth across the area between you and your hand or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.
# mobilept

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 12: pectoralis major muscle
Perfect if you:
1. Have tightness or pain in the pectoralis major muscle
2. Have pain at the front of the shoulder
3. Have upper arm pain
4. Have inside elbow or forearm pain especially in your wrist flexors
5. Have pain along your sternum

How to perform:

1. Grab a tennis ball
2. Find your Pectoralis major muscle. An easy way to do this is to put your hand on the front of your chest just below your shoulder .
3. Roll the tennis ball back and forth across the area between you and your hand or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.
# mobilept

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 11: bicep muscle
Perfect if you:
1. Have tightness or pain in the bicep muscle
2. Have pain at the front of the shoulder
3. Have upper arm pain
4. Have elbow pain especially in your wrist flexors

How to perform:

1. Grab a tennis ball
2. Find your Bicep muscle. An easy way to do this is to put your hand on the front of your upper arm.
3. Roll the tennis ball back and forth across the area between you and your hand or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.
# mobilept

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 10: tricep muscle
Perfect if you:
1. Have tightness or pain in the tricep muscle
2. Have pain at the back of the shoulder
3. Have upper arm pain
4. Have “tennis elbow” or “golfers elbow”

How to perform:

1. Grab a tennis ball
2. Find your Tricep muscle. An easy way to do this is to put your hand on the back of your upper arm.
3. Roll the tennis ball back and forth across the area between you and a wall or the floor or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.
# mobilept

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 8: Posterior shoulder capsule/ Rotator Cuff muscle
Perfect if you:
1. Have tightness or pain in the back of your shoulder.
2. Have back of shoulder tightness when you reach across your body
3. Have pain with brining your arm into internal rotation (such as with throwing a ball)

How to perform:

1. Grab a tennis ball
2. Find your Posterior Capsule/Rotator Cuff. An easy way to do this is to put your hand on the back of your true shoulder joint in that little divot before you get to your shoulder blade.
3. Roll the tennis ball back and forth across the area between you and a wall or the floor or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.
# mobilept

Such a treat to work with friend and Dove Award Winning Christian Artist Mark Schultz! His faith, his voice, his stories y’all! Don’t miss him if he comes to your town!

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 7: Rotator Cuff/Infraspinatus muscle
Perfect if you:
1. Have tightness or pain in the back of your shoulder or what feels like your lateral shoulder/deltoid or extending down your arm.
2. Have back of shoulder tightness when you reach across your body
3. Have tightness or pain with reaching with your arm in your upper back/shoulder
4. Have pain with brining your arm into a hitchhiker position.

How to perform:

1. Grab a tennis ball
2. Find your Rotator Cuff/ Infraspinatus muscle. An easy way to do this is to put your hand on your shoulder blade. The muscle on top of your lower shoulder blade is the Infraspinatus.
3. Roll the tennis ball back and forth across the muscle between you and a wall or the floor or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.
# mobilept

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 5: Upper Trapezius (trap) muscle
Perfect if you:
1. Have tightness or pain in the tops of your shoulders or extending into your upper back or back of your upper arm.
2. Feel your shoulders have crept up by your ears (are stressed and holding tension in your Upper Traps.)
3. Have pain with tilting your head on the opposite side of your neck or into your shoulder
4. Have Headaches at the base of your skull

How to perform:

1. Grab a tennis ball
2. Find your Upper Trapezius muscle. An easy way to do this is to put your hand on the top of your shoulder where your neck and shoulder join.
3. Roll the tennis ball back and forth across the muscle (you can do this either with your hand as shown or by placing a dish towel over your shoulder with the tennis ball underneath it and pulling down for a static trigger point release) or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.
# mobilept

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 4: Sternocleidomastoid (SCM) muscle
Perfect if you:
1. Have tightness or pain in the front/side of your neck
2. Have neck symptoms with looking up and tilting your head away
3. Are a upper chest (rather than belly) breather
4. Have pain with turning your head on the side of your neck

How to perform:

1. Grab a tennis ball
2. Find your SCM muscles. An easy way to do this is to look up and away at the opposite corner of the room while touching the side of your neck
3. Roll the tennis ball back and forth across the muscle (you can do this either with your hand as shown or against a wall) or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.
# mobilept

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 3: Suboccipital muscles
Perfect if you:
1. Have tightness or pain in your neck/jaw
2. Have neck symptoms with looking down
3. Have headaches
4. Have pain with turning your head

How to perform:

1. Grab a tennis ball
2. Find your suboccipital muscles. An easy way to do this is to touch the back of your skull where your head and neck start to come together.
3. Roll the tennis ball back and forth across the muscle (you can do this either with your hand as shown or against a wall) or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.
# mobilept

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 2: masseter muscle
Perfect if you:
1. Have tightness or pain in your cheek/jaw
2. Have symptoms with chewing
3. Clench your teeth when stressed
4. Wear a night guard to sleep

How to perform:

1. Grab a tennis ball
2. Find your masseter muscle. An easy way to do this is to clench your jaw it will pop out into your fingers when you touch your cheek.
3. Roll the tennis ball back and forth across the muscle (you can do this either with your hand as shown or against a wall) or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.
# mobilept

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 1: Temporalis muscle
Perfect if you:
1. Have tightness or pain in your jaw
2. Get headaches on the side of your head
3. Clench your teeth when stressed
4. Wear a night guard to sleep

How to perform:

1. Grab a tennis ball
2. Find your temporalis muscle. An easy way to do this is to clench your jaw it will pop out into your fingers on the front/side of your head.
3. Roll the tennis ball back and forth across the muscle (you can do this either with your hand as shown or against a wall) or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.
# mobilept

You did it! I’m so proud of you! Can’t wait to show you what’s next! ✨

Welcome to day 28 of the Here’s to a more flexible new year ✨
Day 28: Calf Stretch:
Perfect if you:
1. Have tightness or pain in your calf and/or plantar fascia (bottom of your foot)
2. Are a running athlete
3. Want to be generally more flexible through your calf/ ankle/ foot

How to perform:

1. Stand close to a chair or wall for support
2. Place one leg behind with your knee straight and toes pointing forward (or even slightly in) and bend your front knee shifting weight forward.
3. Feel the stretch or release in the back of your calf. Avoid pain.
4. Hold 30 seconds, repeat 2 more times each leg, try it 2 more times today
# mobilept

Welcome to day 26 of the Here’s to a more flexible new year ✨
Day 26: Quad/Hip Flexor Stretch:
Perfect if you:
1. Have tightness or pain in your Quad and/or front of hip
2. Are a kicking athlete
3. Want to be generally more flexible through your thighs/ hips

How to perform:

1. Stand up straight and grasp your ankle behind you
2. Put your knees back together and pull your heel towards your backside to stretch
3. Feel the stretch or release in the front of your thigh. Avoid pain.
4. Hold 30 seconds, repeat 2 more times each side, try it 2 more times today
# mobilept

Welcome to day 25 of the Here’s to a more flexible new year ✨
Day 25: Posterior Hip/ Glute Stretch:
Perfect if you:
1. Have tightness or pain in your posterior hip
2. Sit a lot
3. Want to be generally more flexible through your thighs/ legs

How to perform:

1. Lay on a bed/mat/carpet and cross one ankle over the opposite knee
2. 3 choices for stretching: Grasp behind your knee, in front of your shin and pull your legs in toward your body, or push down on the crossed leg at the knee
3. Feel the stretch or release in the back of the crossed leg. Avoid pain. (You can also perform this sitting in a chair)
4. Hold 30 seconds, repeat 2 more times each side, try it 2 more times today
# mobilept

Welcome to day 21 of the Here’s to a more flexible new year ✨
Day 21: Biker (Lateral Hip) Stretch:
Perfect if you:
1. Have tightness or pain in the outside of your hips
2. Have IT band/ TFL tightness
3. Want to be generally more flexible through your back and lower body

How to perform:

1. Hands and knees on a rug or yoga mat
2. Place your hands underneath your shoulders
3. Stick your hip out and lean your body in one direction to feel the stretch.
4. Feel the stretch or release in the outside of your hips, or up into the side of your low back. Avoid pain.
5. Hold 30 seconds, repeat 2 more times each, try it 2 more times today
# mobilept

Welcome to day 20 of the Here’s to a more flexible new year ✨
Day 20: Prone Press Up Stretch:
Perfect if you:
1. Have tightness or pain in your middle or lower back or going down your legs
2. Have a lumbar (low back) disc injury
3. Want to be generally more flexible through your back and lower body

How to perform:

1. Lay on your stomach on a rug or yoga mat
2. Place your hands underneath your shoulders
3. Press up through your hands so your chest comes up off the mat. You can continue pressing so your low back comes up but keep your hips planted
4. Feel the stretch or release in your spine, especially your low and mid back. Avoid pain in your low back.
5. No hold on this one, repeat 10-15 times each, try it 2 more times today
# mobilept

Welcome to day 19 of the Here’s to a more flexible new year ✨
Day 19: Cat/Cow Stretch:
Perfect if you:
1. Have tightness or pain in your middle or lower back
2. Have tightness/stiffness in your hips or spine
3. Want to be generally more flexible through your back and lower body

How to perform:

1. Get on your hands and knees on a rug or yoga mat
2. Look down towards your belly button and round your back towards the sky as you push the mat away with your hands
3. Drop your belly towards the floor, look up and tilt your pelvis so your b***y points towards the sky
4. Feel the stretch or release in your spine, especially your low and mid back.
5. No hold on this one, repeat 10-15 times each, try it 2 more times today
# mobilept