Backcountry Physical Therapy

Backcountry Physical Therapy Dr. Scott Runyon provides the Colorado Springs area with physical therapy services in your home or o

04/09/2026

There are shoulder exercises we are all familiar with, but these are my secret weapons when Iā€™m working with shoulder patients.
External rotation juggle: This exercise requires some equipment, but is a great stabilization and plyometric exercise that is especially useful for throwers. You want to ensure you are engaging your rotator cuff and keeping your elbow stable throughout the exercise.
Z-Press: This variation of the overhead press is great for patients who struggle with barbell pressing, especially if they compensate by arching their back. The z-press does not allow for as many compensations since you need to use your core to keep a nice, upright posture and cannot rely on leaning to cheat.
Ball plyos: This exercise is a plyometric that I often utilize with throwers. You are quickly loading and unloading the shoulder with explosive force, which can simulate the demands of higher intensity shoulder tasks.
Shoulder pullover: This is a great exercise for improving shoulder mobility. This is best with a 3s lower and 3s pause at the bottom of the motion to increase time under tension. Many of my patients struggle with shoulder flexion and this works far better than stretching for improving your functional mobility.

03/25/2026

Hip pain can be very common in outdoor athletes- it is one of the main things we treat in the clinic. If caught early, this pain can be a small inconvenience rather than a debilitating pain that prevents you from training. šŸ‘Ÿ

These are 5 of my favorite exercises to quickly address and resolve a hip flare up. These exercises may seem easy, but they work. Each exercise should be done for 3-5 reps and held for around 45 seconds. You can do less if you need to build up to longer holds.

1. Clamshell with a band: Great for pain that is lateral and feels deep. This targets your hip rotators and glutes, and is often given for hikers or trail runners.
2. Reverse clamshell: This is useful for the same reasons as a regular clamshell, but will target the hip rotators used for internal rotation.
3. Band adduction: Best for groin or inner thigh pain. Runners or sprinters can have issues here, as well as individuals participating in sports like rock climbing where abnormal stresses are placed on your hips.
4. Copenhagen plank: This is a progression from the last exercise. Athletes should be able to hold this position for 1 minute at least 1 time.
5. Single leg bridge: This exercise focuses on your glute max. Best for people with posterior hip pain that feels like it could be coming from your back. This can be made easier by performing it with both legs on the ground.

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5815 Mark Dabling Boulevard
Colorado Springs, CO
80919

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