GOfit Physical Therapy

GOfit Physical Therapy Find Balance. Embrace Wellness. GOfit is Your Partner in Achieving Total Health - Inside and Out.

Let Us Guide You Towards Harmony and Strength.

04/28/2026

Specificity is key 🔑

If your treatment is not specific you’re just throwing darts at a board.

Specificity is what sets up apart.

From our evaluation to our treatment if it’s not specific to fixing the cause of your pain we aren’t doing it.

Books today and get better faster, link in bio.

04/15/2026

Poor core engagement can lead to so many other issues…

❌ Neck Pain
❌ Low Back Pain
❌ Prolapse
❌ Pelvic Floor Pain
❌ Hernias
❌ Diastasis Recti
❌ Headaches

To name a few!

As physical therapists, oftentimes we see people who have no clue they are improperly activating their core and THIS is the issue leading to their pain/dysfunction/issue!

This includes body women and men, old and young.

Don’t let this be you!

We created a checklist of all the DO’s and DO NOT’s for properly activating your core.

Once you get this down, it is applicable to almost any exercise.

THIS is the foundation from which to start!

⭐️Comment CORE below for your free PDF checklist of how to properly engage your core and what NOT to do! ⭐️

04/02/2026

The only way to make long lasting changes is to retrain the way you move.

Doing the right exercises routinely is how this happens.

The exercise above is a great way to retrain hamstring and glute activation with active hip extension and ground contact.

If you’re running with all quads and calves you need this exercise.

Having pain running and want to run pain free? Schedule an appointment, link in the bio.

03/24/2026

Gaining more hip extension will improve your stride, give you better access your glutes, and make it less likely for you to overextend your back when you run.

But you can’t gain that hip extension without improving hip internal rotation.

This simple mobility exercise does both.

Try this out before your next run and let me know how free your stride feels.

02/26/2026

I was playing around with ideas on how to improve shoulder flexion mobility and landed on this gem 💎

The foam roller allows for a little elevation from the floor which should promote deeper shoulder flexion.

The band around the elbows keeps the shoulders locked in and prevents them from drifting out to the side.

Keep your back pinned down to the foam roller so you can focus the stretch through the shoulders.

I love this one and I hope you will too!

02/03/2026

A great example of how manual therapy and specific exercise can improve running gait pattern in a short time.

The manual therapy is done to reduce pain and set the stage for exercise to make the long term changes.

I’m proud of my client for staying consistent and putting effort into improving her hip internal rotation, eccentric hip abductor control and overall motor control of her hip internal and external rotators.

After 3 months of her mostly working on specific exercises at home she is no longer getting friction between her knees when she runs. She is not experiencing weakness in her left leg or pain in the left hip.

I’m sure with time and continued effort we can see an even more optimized running gait.

Any movement pattern, no matter how engrained can be improved with time and concentrated effort.

01/26/2026

If there is one common theme that I’m trying to stress is that variability is key.

Challenging your system in different ways within the framework of your goals will not only help you achieve your goals it will also reduce risk of injury.

I always have fun figuring out different ways to challenge the systems. Using a landmine and barbell is a great way to free things up and let your body work on different ways to control itself in space.

01/15/2026

Rehab specifically! If you’re having difficulty keeping your core engaged and low back stable when you walk or run you need to switch things up.

Add this exercise in the mix. Here you are actively working on hip extension with glute activation (rare for core exercises, it’s usually eccentric hip flexors with hip extension) with a neutral to slight flexed low back.

The intention behind the exercise is key 🔑, do it because it makes sense for your body and your goals.

01/08/2026

Testing and training your motor control and strength unilaterally is a great way to identify asymmetries in motor control, strength, endurance and range of motion.

If you find a discrepancy between sides make sure it becomes a focus of your training. Your body will thank you.

12/02/2025

Stability occurs in both the eccentric and concentric phase of the running gait.

If you’re trying to rehab back to running or you’re looking to reduce your risk of injury start working on eccentric stability.

The eccentric phase can be the most difficult for the neuromuscular system as it requires more feed forward planning from the nervous system.

Training the neuromuscular system in different ranges and through a variety of exercises is a sure fire way to get you back pounding the pavement pain free.

11/18/2025

I’ve said for a while now that the time spent on a warm up should increase proportionally with age.

If you’re just running and gunning right out of the door without any warm up you’re playing with fire 🔥

Get a good warm up routine in place that takes your joints at or beyond the range they are expected to move through during the activity.

Do enough movement so that your body actually feels “warm,” that’s the point.

Then enjoy feeling primed for whatever activity you’re doing and rest easy that you have significantly reduced your risk of injury.

11/14/2025

This exercise is 💰and one of my favorite for improving stability during the stance phase of running.

By isometrically contracting the glute max it forces the smaller hip external rotators to work to stabilize against the palof press. These small muscles play a critical role in hip stability that translate up and down the kinetic chain.

Yes this exercise requires an extra person to hold the band that is being pressed but it is worth every bit of effort!

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Annapolis, MD
21409

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Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 7pm

Telephone

+14436994771

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