Onward Physical Therapy Blog

Dealing with shoulder pain? Limited mobility hurting your performance in overhead lifts? No worries…we’ve got you covered with these exercises designed to open up your shoulder mobility! Shoulder Mobility Exercises Prayer Stretch First, we have the prayer stretch (aka the bench stretch). This is a very easy to set up drill with only a bench, couch, or chair needed. However,...

Your upper back, or thoracic spine, mobility is incredibly important for athletic performance and rehabilitating from injuries to your low back, shoulders, and neck. When stiff, it can put extra stress on each of these areas so mobilizing these joints can be very important. Our Favorite Thoracic Spine Mobility Exercises. Foam Roller Thoracic Spine Extensions Up first is foam roller...

One of the most common areas of pain we see in functional fitness / CrossFit athletes is medial elbow pain. This is also known as a golfer’s elbow. This condition makes gymnastics movements such as pull-ups, muscle-ups, and toes to bar painful. When even more irritable, barbell-based movements become difficult as grip strength and pain are altered. So, why is...

Back pain can be life changing. Whether you have dealt with it for years or are experiencing your first episode a few exercises make a great starting point to getting your back moving and feeling better. At Onward Physical Therapy our team specializes in managing back pain. Here are a few great exercises to start your recovery: Tips for Reducing...

Diastasis recti refer to the formation of a gap between the two sides of the rectus abdominis muscle (your six-pack muscles). It is important to note that Diastasis Recti is a 100% normal occurrence during pregnancy. This muscle is stretched out to accommodate your growing fetus. Additionally, it is also normal for this to remain present for a period of...

Congrats on your new baby! For many women, returning to the normalcy of regular exercise is a big priority. But many know friends or they themselves have had a difficult experience returning to fitness programs like CrossFit after their pregnancy. Leaking, pain, abdominal weakness, and bulging (aka diastasis recti) can be common in postpartum women. So how do you get...