HOLD FAST Performance & Wellness LLC

05/26/2026

Rounded shoulders and that “slouched” feeling aren’t always just a posture problem — tight pec minor muscles can play a big role.

Try this tweak to the scorpion stretch to open up the front of the shoulder and upper chest a little more.

Is your slouched posture causing pain or limiting your workouts?

Text/call 419-482-8244 to schedule your evaluation or

Book online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness 13000 Eckel Junction Rd.
Perrysburg, OH

05/25/2026

It's Murph Challenge Day!

Here's a mobility flow you could use before or after.

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH
419-482-8244
www.holdfastperformwell.com

05/21/2026

Shoulder instability is a common underlying cause of shoulder pain.

It can cause pain in:

-Biceps tendons

-Rotator cuffs

-Elbows

-Neck

-Upper back

-Back of the shoulder

A simple side plank test can be helpful in determining how stable our shoulders are.

Unstable shoulders can force other structures in the area to compensate.

Need help with shoulder pain?

Text/call 419-482-8244 or
Book online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

05/21/2026

05/20/2026

Keep your SHOULDERS HEALTHY with these push up tips to improve movement efficiency can help reduce pain!

Need help with push up pain?

Text/call 419-482-8244 or
Book online at
www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

05/19/2026

Make sure those shoulders are stable...

and train that stability in a hanging position.

Need help with shoulder pain?

Text/call 419-482-8244 to book your evaluation visit or
Schedule online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

05/18/2026

Elbow pain can show up during

-Pull ups

-Push ups

-Toes 2 Bar

-Weightlifting

-Daily activities like opening a jar, turning a door handle, driving (the list goes on and on)

The muscles that rotate our forearms/wrists that are often overlooked.

Just one piece in the puzzle of finding and treating the root cause of pain.

Need more help with elbow pain?

Text/call 419-482-8244 or
Book online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness 13000 Eckel Junction Rd.
Perrysburg, OH

05/14/2026

Lat pain during pull ups is a common issue.

Cupping and dry needling treatments can help a lot too.

Need help with lat pain?

Call/text 419-482-8244 or
Book online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

05/11/2026

Of all the places you've blamed for your pain when squatting....

Have you checked your feet?

Need help getting out of pain?

Text/call 419-482-8244 or
Schedule online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

05/07/2026

Check this out to see a COMMON MISTAKE that can cause elbow, shoulder, and neck pain!

Our scapulas (shoulder blades) help us control the pull up motion.

If the scapulas aren't stable, our other joints are taking on WAY TOO MUCH WORK.

Movement compensations with pull ups can lead to issues like:

-Biceps tendinopathy
-Rotator cuff tendinopathy
-Elbow pain
-Neck pain
-Tight upper traps
-Tight pecs

Need help with shoulder pain?

Call 419-482-8244 or
Book an appointment online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

05/04/2026

Do your hips sink towards the floor with push ups?

Try putting your feet against a wall and make sure you maintain heel contact.

This little trick can help keep your pelvis from tipping forward excessively so your low back doesn't over arch.

SAVE THIS for your next set of push ups!

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

419-482-8244 www.holdfastperformwell.com