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Bryce Alexander Groshek, Northville, MI (2026)

08/04/2024

Welcome to Primary Performance!

We’re thrilled to have you here on our page! At Primary Performance, our mission is to help you achieve your best physical health and performance. Whether you’re recovering from an injury, managing a chronic condition, or aiming to enhance your athletic abilities, our expert team is here to support you every step of the way.

Follow us for the latest updates on physical therapy techniques, wellness tips, success stories, and special offers. Feel free to reach out with any questions or to schedule a consultation. Your journey to better health starts now!

Here’s to a healthier, stronger you!

The Primary Performance Team 🌟

12/28/2021

A shock to the system and what it all means?⁣
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Many of you have had injuries to your knees that have required surgery to an extent. Whether it was ACL repair/reconstruction, meniscal injuries, or other injuries that have damaged the efficacy of the joint. As a therapist I can safely say that the second least pleasant experience outside of joint mobilizations/soft tissue mobilization is the application of E-stim; specifically, Russian E-stim. ⁣
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This is often met with opposition and a curiosity as to why the application is necessary to the rehabilitation process. Prior to the past week I had a weak background knowledge on the importance of electrical stimulation and why and how it is SOO beneficial. ⁣
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The importance of electrical stimulation is to optimize the H-reflex, which is a reflex that is seen only through electrical stimulation that acts to specifically lead to m-waves or motor output. After an injury or surgery where inflammation runs rampant in, and surrounding the joint a process called arthrogenic muscle inhibition takes place. Essentially what this is is a decreased affinity for the neuromuscular system to function to its highest capacity limiting certain muscles ability to contract/activate to their full potential. Electrical stimulation allows for the H-reflex to pick up the slack due to the arthrogenic inhibition of certain muscles namely the quadriceps muscle group (primarily Vastus Medialis).⁣
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So next time, hopefully never, you endure surgery or injury to the knee or any other joint it may be beneficial to see your local PT to get rehab in general, but also apply electrical stimulation to areas of increased inflammation to try and get movement and muscle capacity back to normal to help allow for more normal movement patterns and to avoid compensatory muscle activity. ⁣
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If you have any more questions about injuries or movement in general let me know, and I can give you my best advice at this given time, and if not I will do my best to look up the answer and get back to you as soon as possible.

05/15/2020

RUNNING POST PART 2:

To all of my RUNNERS out there (and to those of you who have started to run again during this time of quarantine):

The image depicts a runner who has this "excessive forward lean" type running posture. With this posture the runner lacks sufficient glute max strength. The glute max is important in regards to postural positioning and prevents the trunk from tipping forward. The problem with this is that the runner has 2 options, to fall on their face or to over-stride. Obviously, the runner doesn’t prefer to fall on their face so more often than not the runner will choose to over-stride which produces a high-loading rate. This means that the body is experiencing a great amount of force too quickly. What also happens is that your body position in terms of body height will also vary outside of its normal "efficient" positioning d/t your over-stride. This creates unnecessary work for all the muscles that are pertinent for running. This running form tends to happen as runners fatigue, and leads to an increased activation of your erector spinae (back extensors), leading to LOW BACK PAIN (we have all been there).

Now, it is not as easy as well if you're "weak" strengthen the muscles, because strength deficits may not paint the whole picture. Poor muscle activation could be a bi-product of a couple factors, namely: mobility restriction, poor neuro-muscular interaction/activation, or strength deficits. I will make a future post about how to delineate the culprit from the 3, but for now I hope you enjoyed the post!

**TAKEAWAY**: work to maintain an erect trunk, and to initiate foot contact under your BOS (base of support) as opposed to in front of your BOS, and make sure that those glutes are activated prior!!!

This is my second post of many to come when it comes to giving you guys good information about running form and how to fix it. If you have any questions about anything just let me know, and I will see you in the next post!!

05/13/2020

To all of my RUNNERS out there (and to those of you who have started to run again during this time of quarantine):

A lot of emphasis, by the PT world, is placed on static posture. How someone presents in the absence of movement often times has a direct impact on how they function in the presence of movement. There is no better example of how static posture impacts dynamic posture than with running.

The 1st image depicts a runner who runs with this "over-striding posture". This type of running form occurs because this person can't get their leg behind them. This is an immensely inefficient form of running, because the runner fails to optimize the elastic recoil of their hip flexors (iliopsoas). This is often d/t tight hip flexors, which pulls the pelvis into an anterior tilt, which forces the lumbar spine (low back to extend). This can also occur d/t talocrural dorsiflexion (ankle) joint restriction or 1st ray (big toe) restriction, which forces the runner to move their stride farther in front. These runners typically will demonstrate extension from the lumbar spine as opposed to the hip joint.

The 2nd image is a phenomenal stretch for the hip flexor musculature. The key cue for this stretch is to maintain an erect posture and to squeeze the glute (buttocks) on the posterior lower extremity.

The 3rd image is a phenomenal combination type exercise that can serve to work on ankle joint mobility as well as calf musculature stretching. The key cue for this exercise is to maintain heel contact and to make sure that the band is placed right at the crease of your ankle.

The 4th image is a nice simple self mobilization to work on 1st ray (big toe) mobility. The key cue for this exercise is to add some distraction to the toe prior to extending it backwards to increase potential joint mobility.

This is my first post of many to come when it comes to giving you guys good information about running form and how to fix it. If you have any questions about anything just let me know, and I will see you in the next post!! @ Northville, Michigan

02/06/2020

Imagine. Imagine not wanting to look back at photos from a time in your life when your dreams were coming true. The first photo was that for me. I was becoming a DPT, my life was evolving right before me, but I looked at that photo and saw dissatisfaction. I was 195+ lbs, I drank a ton, ate a ton of sh*tty food, constantly made excuses, and was starting to close my mind off to the possibility that I’d one day get back to a place looks wise that I’d be proud of. I had an external locus of thinking about my life, life was happening to me not I was taking control of my life. I woke up today looked in the mirror and weighed myself for the first time in a while to find that I am at my lowest weight since maybe sophomore year of undergrad, 163.8 lbs. I’m not posting this because I want you all to look at me and be happy for me and to show off and all that other bu****it. I’m posting this because I believe in you. You can do it. Anything, and I mean ANYTHING is possible when you take control of your life. The second photo is me now a days, and I purposeful didn’t post some perfect picture of me because screw that. Don’t ever give up on a dream, or a goal. You can do it 100%, it just takes time and consistency. This has been a year in the making for me, if I gave up 9 months ago or 6 months ago where would I have been. You can do it, and you will do it. @ CHANGE

09/03/2019

MEDIAL KNEE PAIN:

Often times I’ll have patients come in and report pain along the inside of their knee. They swear this is where the problem lies, but often time more frequently than not the problem lies more proximally at the hip. Physical therapy is all about determining patterns and this is one of the patterns I see most frequently.
Glute Medius weakness as well as glute max weakness, to a lesser extent, contribute to a lot of the proximal instability seen in the hip and often times the distal instability seen in the knee. So next time you are in the gym try warming up these muscles extensively, 2-3 exercise or so, and see if that helps normalize knee position and minimize medial knee pain.
Some of these exercises you can try are lateral walking with therabands, bosu ball squats with a theraband around the knees, or for the more advanced athletes single leg squats to a step while maintaining neutral knee alignment.
If you have any questions or concerns just let me know, and I’ll do my best to keep the information coming!

08/05/2019

BICEPS TRAINING TO ENSURE YOU ARE TARGETING ALL ELBOW FLEXORS:

Okay first off I’m back from a relatively lengthy hiatus, but nonetheless here I am! For most people very little variation is used when attempting to target biceps activation. What many people fail to grasp is that there are 3 main elbow flexors that are crucial to your peak biceps development (pun intended). As shown in the picture you have your brachioradialis, biceps brachii, and the brachialis. The trick to good bicep development is optimizing each of their activation throughout your workout. This is done simply by adjusting wrist positioning (moving from pronation to neutral to supination or in whatever order you desire). All those motions are is performing a curl with your palm facing down (brachialis), your palm facing inward (brachioradialis) , and your palm facing upward (biceps brachii).
A more advanced tip to really target the long head of the biceps (lateral bicep) is to bring the elbow back a little behind your torso in an attempt to optimize the length-tension relationship of that aspect of the muscle and to decrease medial biceps head involvement. Try the tips out and let me know what you guys think. As always if you have any questions about exercises or really anything in general just let me know! @ Northville, Michigan

06/02/2019

SPLIT SQUATS FOR GLUTES:

I’m back from a long hiatus to give you a little pointer on how to more effectively activate your glutes when performing split squats.

As you can see in the picture the person performing this exercise has his torso in a more straight up position. This position shortens the glute max and lengthens the quads putting a greater emphasis on quad activation with this variation of a split squat. For a lot of people this is the goal, which if it is, is still an awesome movement.

However, if you intend on more effectively targeting the glutes/posterior chain (hamstring, glute, calf) there is a simple trick that can be implemented to see and feel better results.

All you need to do is lean your trunk more forward bringing your shoulders closer to your lead leg. By doing this you are putting the glutes/hamstrings in a lengthened position (generating a greater force) and putting the quad on slack (less force generation). You should be able to feel a noticeable difference next time you try these in the gym!

As always if you have any questions or concerns about any specific exercise or injury and how to maximize the efficiency of your rehab/prehab just let me know!

04/23/2019

RESTING ALIGNMENT DETERMINES DYNAMIC LOAD:

Throughout a brief stint in PT school I tended to ignore patients resting alignment. Not that I wouldn’t observe resting alignment, but I struggled to see the huge impact it had on muscle kinematics as well as joint kinematics. It wasn’t until I read a movement disorder book that I realized your resting position gives you an idea of muscular imbalance, but it also paints a picture of the muscle force that will have to be generated by a slew of muscles.

This idea really hit home for me when I was reading about resting scapular and numeral position when observing the functional movement pattern of a patient with some sort of shoulder dysfunction/pathology. If a person is predisposed to start in numeral internal rotation (arms rotated so that the thumb is pointing in to the body), the amount of force their humoral external rotators will have to produce is already significantly greater than what would be expected of them in a homeostatic position. The difficulty is observed because shoulder external rotation is a coupled motion of abduction, so if you’re starting in excessive interval rotation your muscle must produce more force and be working through a greater range of motion. This increased amount of force from an unfavorable starting position can lead to a plethora of shoulder pathologies, especially difficulty when performing shoulder abduction (arm up to the side).

THE POINT:
The point is to make sure that you work on scapular stabilizing, scapular pivoting, and humeral movers equally in order to ensure an adequate resting posture as well as an adequate dynamic posture. What is observed in a static environment can tell the tale of the dynamic environment.

As always if you have any questions or comments, etc just let me know via DM or in the comment section. Love you peeps, and keep your body.

@ Northville, Michigan

04/16/2019

PRE-ACTIVATION FOR OPTIMAL ACTIVATION:

Are you having trouble feeling a good contraction in your lats when you perform pull-ups or lat pull-downs? I have a simple solution to this very common problem.... Pre-activation single arm isolation exercises.

Exercises like the one picture above are good exercises to do for a good dynamic warmup following dynamic stretching/activation of your back muscles. I know for me often times I struggle to feel a good contraction in my left lat, most likely due to subtle muscle imbalances from side to side; but, what helps me feel a nice full contraction are good pre-activation exercises.

I recommend using a weight where you can perform around 25 reps for about 3-4 sets depending on your physical conditioning. Now, we aren’t seeking to fatigue the muscle, rather we are working to establish an efficient and effective neuromuscular connection. What better way to do that then single arm isolation (actually a closed chain exercise would be better, but that’s a little hard to do for the lats, to be honest) to allow for both lats to get their fair share of activation.

If you guys have any questions or are looking for a good Upper Extremity dynamic warm-up just let me know! Sorry I’ve been slacking lately, but finishing up my last clinical rotation and trying to study for boards is consuming, to say the least.

As always love to help in anyway I can!

04/02/2019

PAIN WITH BENCHING?

This is a subject that is near and dear to my heart because as of a month or so ago I started to get a sharp pain in the front of my shoulder when doing pressing motions. Being as stubborn as I am I tried to push through it thinking that eventually it would disappear... it didn’t.

A lot of people are knowledgeable about the 4 main rotator cuff muscles, but in reality there is another muscle that serves to stabilize the shoulder joint, the long head of the biceps tendon. This tendon wraps around the front of your arm and attaches to your glenoid labrum.

When you are performing pressing motions you are stretching that tendon to its extreme and putting a lot of tension through the tendon. This can lead to biceps tendinitis or even worse, a superior labrum tear (SLAP tear).

HOW DO YOU COMBAT THIS?

This is tricky but you can do a couple of things:
1. In the early stages rest, ice, take some time off to help decrease inflammation.
2. Don’t allow your elbows to go as far down when your benching.
3. Tuck those elbows into your side more instead of flaring your elbows out on the lowering portion of your life.
4. Try pushing up through your pinkies when pressing to try and engage the triceps more in an attempt to reciprocally inhibit the biceps activity. As seen a little better in the second picture. has a marvelous video explaining this concept and demonstrating if you are more interested in this technique.

If you have any questions about injury or how to modify lifting, as always just let me know!

@ Powerhouse Gym in Novi

Bryce Alexander Groshek

08/04/2024

12/28/2021

05/15/2020

05/13/2020

02/06/2020

09/03/2019

08/05/2019

06/02/2019

04/23/2019

04/16/2019

04/02/2019

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