Physical Therapy

Our therapists are experts in treating chronic pain and injuries caused by sports, work and auto accidents.  We offer revolutionary treatments which are extremely effective for pain relief and increase the speed of the healing process with no drugs, no side effects and affordable prices.   learn more
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Exercises For Current Patients

Exercises For Current Patients

All of these exercises and more can be found on our Youtube Channel

MOBILITY

OMG Stretch

This is an incredible stretch for people that have neck, back and low back issues and need to increase their range of motion.  Patients have noticed an ease in their breathing and improvement in their shoulder and hip mobility. This exercise is good for: Athletes who throw a lot, office workers who sit for long periods, and anyone looking to increase their spinal range of motion. 

 OMG Stretch

Shoulder Internal Rotation Mobility 

This exercise is designed to increase shoulder internal rotation. Only do this exercise as described by your physical therapist.

Shoulder Internal Rotation Mobility 

Self-Release Technique to the Posterior Shoulder

This mobility drill is great for increasing shoulder mobility and decreasing pain associated with "trigger points" or sore and tender areas in the posterior shoulder. Perform this drill as indicated by your physical therapist. 

Self-Release Technique

Foam Rolling for the Thoracic Spine 

Foam rolling is used to increase pain-free movement and relieve tight muscles. Perform foam rolling as indicated by your physical therapist.

Foam Rolling 

CONTROLLED MOBILITY

Rolling Patterns 

Upper Extremity Flexion Rolling

Functional Rolling Upper Prone to Supine

Functional Rolling Lower Supine to Prone

Functional Rolling Lower Prone to Supine

STABILITY

Shoulder Taps

Shoulder taps are a great exercise that works stability of the core muscles. To perform shoulder taps correctly start in a position where your body is straight as a board, supported by your arms and legs. Use your abdominals to keep your body up so you can maintain a straight line from your shoulders to your hips. Do not let your butt rise up or your butt sink towards the floor. Without dropping or rotating your hips, lift your right hand and tap the left shoulder. Immediately replace the right hand and lift your left hand to tap your right shoulder. Alternate the shoulder tap with both arms while not moving your hips. Do not rock back and forth. 

 Shoulder Tap Exercise 

Core Activation

This core activation exercise is an excellent precursor to UE flexion rolling. The exercise works the core musculature in a way that facilitates stability of the system. To perform this exercise correctly start on your back and, tuck your chin and lift your head up while driving your elbow and knee together, squeezing a ball or block. Your opposite arm should be straight above your head.  

 Core Activation Exercise 

Deep Neck Flexors 

This exercise is great for training the deep neck flexor muscles of the neck. This exercise will help to improve posture, decrease neck pain, and improve neck mobility. Perform this exercise as indicated by your Physical Therapist.

Deep Neck Flexors 

HIP AND GLUTE STABILITY/MOBILITY

Single Leg Deadlift

The single leg dead lift is an essential injury-prevention exercise for runners/joggers as it strengthens the hips, engages the hamstrings and gets the glutes firing. This exercise can be performed anywhere with kettlebells, milk cartons and free weights.  To perform the exercise correctly, start in a unilateral fashion using dumb bells or kettlebells. You should hold the weight on the opposite side of the leg that is being trained. So if you are standing on your right leg hold the weight in your left hand. Doing this creates more tension on the glute muscle. Bend at the hips and the knee of the standing leg and reach down to the weight with the opposite leg going backwards. You should also be firing the glute muscle of your standing leg and be actively trying to reach your rear leg foot towards the wall behind you. The rear leg toes should be pointed down towards the ground. The correct position should have the pelvis square to the floor throughout the movement.

Single Leg Deadlift Exercise

Glute Clamshell

The glute clamshell exercise focuses on a muscle that helps stabilize us when we are walking and standing on one limb. These activities happen every day so stability in this muscle is extremely important.  To perform the exercise correctly lie on your side on the floor, with your hips and knees bent 45 degrees. One leg should be on top of your other leg with your knees and heels together. Make sure to keep your hips inline as you do not want to roll forward or backward. Keeping your feet in contact with each other, raise your top knee as high as you can without moving your pelvis. Don't allow your bottom leg to move off the floor. Pause, then return to the starting position. As the name suggests, think of a clamshell opening as you do the exercise.

 Glute Clamshell Exercise

Glute Bridge

The glute bridge exercise is great for recruiting the muscles in your posterior to prevent low back pain and knee pain. Perform this exercise as your therapist recommends with the necessary variations. 

Glute Bridge Exercise 

Sciatic Nerve Floss

This corrective exercise is great for those who feel "tightness" in their hamstrings. To perform this exercise correctly go to the point where it feels tingly and quickly back out. The object of the exercise is to move the nerve through the tissues so it can glide better. Make sure to copy the foot and leg placement as shown in the video.

Sciatic Nerve Floss

Posterior Weight Shift

This corrective exercise is used as a precursor to learning the single leg deadlift. This exercise emphasizes using your hips as a "hinge" in order to protect your low back and promote healthy body mechanics.

Posterior Weight Shift 

The Couch Stretch 

This corrective exercise is great for improving external rotation of the hip, alleviating pain in the front of the hip, and improving overall posture and function. Perform this exercise as indicated by your physical therapist.

Couch Stretch 

Hip "Boogie" for Internal Rotation 

This mobility exercise is great from improving range of motion in the hip joint. Perform the boogie on both sides or as your physical therapist prescribes.

Hip Boogie

Clinic Hours & Location
Address:
2418 East Bridge Street
Brighton, CO 80601
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Phone:
(303) 655-8699
Fax:
(303) 655-8698
Hours:
Mon - Thurs 7am to 7pm
Friday 7am to 4:30pm
Saturday 7am to 12pm
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KinetaCare Physical Therapy, Brighton

2418 East Bridge Street | Brighton, CO 80601 | Phone (303) 655-8699, Fax (303) 655-8698 |

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