Total Performance Physical Therapy and Training Club

07/10/2025

✨ Not sure how to contract your pelvic floor? You’re not alone — it can feel tricky at first! Here are 3 simple cues to help you connect with these important muscles:

1️⃣ Lift up and in (like an elevator rising)
2️⃣ Imagine holding back gas
3️⃣ Pretend you’re stopping the flow of urine

These strategies can help you find and feel your pelvic floor contraction more clearly.

✅ Remember: If you’re unsure or experiencing pain, it’s always best to work with a pelvic floor PT for guidance tailored to you.

🎯 Curious if pelvic PT could help you?
Request a FREE consultation today: totalperformancept.com/FreeConsult

07/08/2025

🌊 Aquatic therapy in action! Did you know water can be an incredible tool for rehab and strength training? Here’s a look inside our warm-water therapy pool, where one of our patients is demonstrating exercises that build strength, stability, and confidence — without the stress on your joints.

💧 In this session:
✅ Core activation with "butter churn" movement
✅ Underwater treadmill walking against resistance
✅ Squats with added water resistance
✅ Rowing for upper body strength

Aquatic therapy is ideal for:
✔️ Joint pain or arthritis
✔️ Post-surgical recovery
✔️ Balance training
✔️ Building strength with less impact

Ready to see if aquatic therapy is right for you?
Request a FREE consultation today: totalperformancept.com/FreeConsult

07/04/2025

🎆 Happy Fourth of July from all of us at Total Performance PT!

Today, we’re celebrating freedom, community, and the ability to move, live, and feel our best all year long. Whether you're watching fireworks, grilling with family, or just enjoying a well-earned day of rest, we hope you have a safe and joyful holiday. ❤️🤍💙

🛑 Please note: All TPPT clinics will be closed today, July 4th, in observance of the holiday. We’ll reopen with normal hours on Monday and look forward to seeing you then!

06/24/2025

Deadlifts are a powerhouse move for building strength, but form matters a lot. Whether you’re lifting for performance, rehab, or injury prevention, proper technique helps protect your spine, activate the right muscles, and get the most out of every rep.

In this video, Dr. Jake Yerkes demonstrates the proper form for three common deadlift variations:
✅ Romanian
✅ Sumo
✅ Conventional

Each one targets the body a little differently — and the right choice depends on your goals, flexibility, and movement needs.

🔍 Not sure which is right for you or if you’re doing them safely?
Request a FREE consult: totalperformancept.com/FreeConsult — let our PTs help you lift smarter and move better.

06/20/2025

🦵When it comes to Achilles pain, targeted strengthening can play a key role in recovery — as long as you move at the right pace.

In this video, Dr. Casey Liberman shows a progression of calf-focused exercises designed to support tendon healing, reduce pain, and build long-term strength. If you're following along at home, start with the first exercise. Once you can do it with minimal pain, you may be ready to move to the next exercise.

These are just a few of the movements we use in clinic to help patients return to walking, running, and everyday activity without pain.

🔗 Looking for more personalized guidance? Request a FREE consultation: totalperformancept.com/FreeConsult

06/17/2025

3 Core Exercises to Support Pelvic Floor Strength & Stability
A strong core is key to a strong pelvic floor — and these simple exercises can help you build both! 💪✨

Our pelvic floor PT, Dr. Kyra O'Toole, demonstrates 3 effective moves that target deep core activation, hip stability, and pelvic support:

1️⃣ Wall squats with a soft ball between the knees (great for inner thighs + deep core control)
2️⃣ Alternating marches on your back with your low back pressing into the surface
3️⃣ Yoga ball pushdown + march for added hip and core coordination

These exercises are gentle, targeted, and ideal for anyone navigating pelvic floor dysfunction, recovering postpartum, or simply looking to build a smarter, more stable core.

🎯 Curious if pelvic PT is right for you? Request a FREE consult: totalperformancept.com/FreeConsult


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Total Performance Physical Therapy is a leading provider of hands-on physical and aquatic therapy in Montgomery County, PA, with locations in East Norriton, Harleysville, Hatfield, Horsham, and North Wales.

We help patients of all ages and activity levels overcome pain, recover from injury, and return to the activities they love—without medication, injections, or surgery. Our team specializes in identifying the root cause of pain, even when other providers haven’t found answers.

🌟 What Makes Us Different:
- 1-on-1 personalized treatment from licensed physical therapists
- Advanced aquatic therapy in a private, 92-degree heated pool
- Expertise in treating complex, chronic, or unresolved pain
- Full-body rehabilitation and post-therapy personal training
- Compassionate care that puts the patient first—always

If you’ve been told there’s no solution—or you’ve tried everything—we’re here to help. Our mission is simple: get you pain-free and back to life.

🔗 Learn more: http://www.totalperformancept.com
📞 Call us: 215.997.9898
▶️ Subscribe for expert tips & patient success stories: https://goo.gl/KbvrGH
📍 Find a clinic near you:
East Norriton | Harleysville | Hatfield | Horsham | North Wales

💬 Follow Us Online:
📘 Facebook: https://www.facebook.com/TotalPerformancePhysicalTherapy/
🐦 Twitter: https://twitter.com/totalppt

Common services:
- Physical therapy for orthopedic and sports injuries
- Pelvic floor therapy
- Post-surgical rehab
- Aquatic therapy
- Chronic pain management
- Return-to-sport training

📢 If you’re looking for trusted physical therapy across Montgomery County, contact us today and take the first step toward living pain-free.

A strong core is key to a strong pelvic floor — and these simple exercises can help you build both! 💪✨Our pelvic floor PT, Dr. Kyra O'Toole, demonstrates 3 ...

06/12/2025

☀️ Summer Contest Alert! Know someone dealing with pain, recovering from an injury, or just trying to move and feel better this summer? Send them our way and you could win big. 🎉

From now through July 31st, refer a friend to Total Performance Physical Therapy using the form below, and when they complete an initial evaluation, you’ll be entered to win a YETI Camino 20 Carryall Tote Bag — perfect for beach days, pool days, or everyday adventures (a $130 value)! 🏖️

Here’s how it works:
1️⃣ Refer a friend to TPPT
2️⃣ They schedule & complete their initial evaluation
3️⃣ You’re entered to win — and every referral counts as a new entry!

🔗 Refer a friend today: https://link.totalperformancept.com/widget/form/xc7D2HkTPvUPAPWQnYus

Start spreading the word and help someone you care about feel their best this summer!

06/09/2025

✨ Pelvic floor physical therapy is back at Total Performance! We’re thrilled to announce that Dr. Kyra O’Toole is now seeing pelvic health patients at our North Wales clinic.

We sat down with her for a quick Q&A to help you get to know her and learn more about what pelvic PT is all about. 💬👇

→ 𝐖𝐡𝐚𝐭 𝐢𝐧𝐬𝐩𝐢𝐫𝐞𝐝 𝐲𝐨𝐮 𝐭𝐨 𝐬𝐭𝐚𝐫𝐭 𝐭𝐫𝐞𝐚𝐭𝐢𝐧𝐠 𝐩𝐞𝐥𝐯𝐢𝐜 𝐟𝐥𝐨𝐨𝐫 𝐩𝐚𝐭𝐢𝐞𝐧𝐭𝐬?
“Historically, people who struggle with symptoms related to pelvic floor dysfunction haven't been getting the help they deserve. I want to be a resource to them to break the stigma and get people back to doing what they love without limitations.”

→ 𝐖𝐡𝐚𝐭’𝐬 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐦𝐨𝐬𝐭 𝐩𝐞𝐨𝐩𝐥𝐞 𝐝𝐨𝐧’𝐭 𝐫𝐞𝐚𝐥𝐢𝐳𝐞 𝐚𝐛𝐨𝐮𝐭 𝐩𝐞𝐥𝐯𝐢𝐜 𝐡𝐞𝐚𝐥𝐭𝐡?
“A common misconception is that women who are postpartum are most impacted. However, men and women of all ages can experience pelvic floor dysfunction.“

→ 𝐖𝐡𝐚𝐭 𝐜𝐚𝐧 𝐬𝐨𝐦𝐞𝐨𝐧𝐞 𝐞𝐱𝐩𝐞𝐜𝐭 𝐚𝐭 𝐭𝐡𝐞𝐢𝐫 𝐟𝐢𝐫𝐬𝐭 𝐩𝐞𝐥𝐯𝐢𝐜 𝐏𝐓 𝐚𝐩𝐩𝐨𝐢𝐧𝐭𝐦𝐞𝐧𝐭?
“During your evaluation, we will begin by having a conversation about your history and goals for physical therapy. We would then perform a physical assessment, which could include posture, breathing patterns, core strength and (with your permission) an external and/or internal exam to assess the pelvic floor. Your comfort and privacy are a priority with the ultimate goal of helping you gain a better understanding of your condition and create a clear plan tailored to your needs.”

→ 𝐖𝐡𝐚𝐭 𝐰𝐨𝐮𝐥𝐝 𝐲𝐨𝐮 𝐬𝐚𝐲 𝐭𝐨 𝐬𝐨𝐦𝐞𝐨𝐧𝐞 𝐰𝐡𝐨’𝐬 𝐛𝐞𝐞𝐧 𝐧𝐞𝐫𝐯𝐨𝐮𝐬 𝐭𝐨 𝐚𝐬𝐤 𝐟𝐨𝐫 𝐡𝐞𝐥𝐩?
“While this is a sensitive topic for many people, it doesn't have to be. We are not here to judge; we are here to help and empower you by giving you the tools to be successful.”

Whether you're postpartum, managing pelvic pain, struggling with incontinence, or just curious if pelvic PT could help you — you're not alone, and we're here to help.

📞 Schedule your FREE pelvic consultation today! Give us a call at (215) 997-9898

06/06/2025

Join a licensed physical therapist from Total Performance Physical Therapy for an engaging and informative session focused on how to stay strong, mobile, and pain-free as you age. This presentation will explore the natural changes that come with aging and offer practical strategies for maintaining strength, flexibility, and balance. You'll learn safe and effective ways to stay active, prevent falls, and improve overall mobility—plus, simple exercises you can do at home.
Whether your goal is to move more comfortably in daily life, keep up with grandkids, or stay in the game longer, this talk will provide tools to help you age well and stay
independent.

05/20/2025

📣 We want to hear from you! Is there a specific injury you’re recovering from—or an exercise progression you’re curious about?

At Total Performance Physical Therapy, we’re here to educate and empower you. Help us create our next video by dropping your suggestions in the comments! ⬇️

05/16/2025

😣 Still feeling that neck, back, or wrist pain by 2pm? Have you considered how your desk setup might be contributing?

💻 Your posture, screen height, chair support, and even your mouse placement can make a huge difference in how your body feels during and after the workday.

Swipe through for simple ergonomics tips that can help you move (and work) pain-free — whether you’re in the office or working from home!

01/10/2023

This video discusses hip pain, specifically in the front of your joint. Multiple stretches are reviewed here, along with the ultimate recommendation of glute strengthening. Hip pain can be complex in nature, and typically there are a number of contributing factors so if your pain is continuing to worsen over time please come see us for a thorough evaluation to ensure you are able to do everything you want to be able to do during your days!! Give us a call at 215-997-9898 to schedule your free consulation, or to schedule an evaluation!

01/04/2023

Are you experiencing low back pain with exercise? Try these core activation exercises: the goal here is to ensure your core muscles are working and protecting your spine during activity. Think “belly button to spine” before you do any exercise at the gym. Try 2-3 sets of 10 for each of these. This activation can be difficult, so if you are unfamiliar or are unsure if you are doing these correctly PLEASE call to schedule an evaluation or free consultation at 215-997-9898. Our therapists are highly trained in teaching people how to use their muscles the correct way.