The Physio Fix

The Physio Fix At The Physio Fix, our goal is to provide top quality, affordable, 1-on-1 physical therapy services Call us today, and let's get you moving.

At The Physio Fix, our goal is to provide top quality, affordable, accessible physical therapy services to anyone, anywhere, at any time. We use a comprehensive initial assessment to identify impairments in mobility, flexibility, strength, and functional movement patterns to create an individualized physical therapy program based on you, your sport, your injury, and your goals. From corrective exercise and rehabilitation to injury prevention and sport performance programs, we offer a plan for every person and every budget, and we'll even offer remote services for your convenience.

12/09/2025

💥 Acute Low Back Pain for Lifters 💥

😣 Tweaked your low back during training? You’re not alone. Low back pain is one of the most common injuries lifters experience. The good news? Most cases are not serious and respond really well to movement, gentle loading, and smart progression.

🧠 Why it Happens:
💡 Repetitive loading, poor bracing, limited hip mobility, or fatigue under load can all contribute.
💡 Sometimes it’s a simple movement control issue. Your hips, core, and thoracic spine need to share the work more evenly.
💡 The goal early on: calm things down, then gradually build back up.

🩺 Early-Phase Focus:
✔️ Keep moving (avoid prolonged rest)
✔️ Restore mobility in the hips and thoracic spine
✔️ Rebuild core stability and confidence under light load
✔️ Gradually reintroduce lifting patterns pain-free

💪 Here are 8 of my go-to early-phase exercises for lifters:
1️⃣ 90/90 Hip Lift with Reach- resets pelvis and reduces lumbar extension tone
2️⃣ Segmental Quadruped Cat-Cow- gentle mobility for lumbar and thoracic spine
3️⃣ Knee Propped SL RDL- activates glutes and teaches pelvic control within a safe pain-free range
4️⃣ Banded Deadbug with Pullover Hold- rebuilds bracing and deep core coordination
5️⃣ Side Plank + Clamshell- lateral core and glute activation for pelvic stability
6️⃣ Glute Bridge + Pallof- trains obliques and spinal stiffness control
7️⃣ Lateral Lunge to Bench- improves hip and groin mobility with a defined range
8️⃣ Suitcase Marches- reinforces spinal alignment and anti-lateral flexion strength

🔥 Tap the 🔗 in my 🅱️ ℹ️ 🅾️ to see how we can help you with low back pain.

⚠️ Pro Tips:
Stay within a pain-free range. Mild discomfort (1–3/10) is okay.
Avoid full rest. Motion is medicine.
Reintroduce squats, hinges, and pressing slowly once your tolerance improves.

🙌 If your pain persists, radiates, or worsens, get assessed by a professional to rule out underlying causes and guide a safe progression.

💾 Save this for when your back tweaks, and tag a training partner who always skips mobility work!

🏋🏻‍♀️ ANTERIOR SHOULDER PAIN WITH BENCH OR PRESSING OR LIFTING YOUR ARM?If your shoulder aches every time you bench, pre...
12/09/2025

🏋🏻‍♀️ ANTERIOR SHOULDER PAIN WITH BENCH OR PRESSING OR LIFTING YOUR ARM?

If your shoulder aches every time you bench, press, or dip- you’re not alone. This is way more common than most people think!

💡Why it happens:
Often it’s a combo of limited mobility, weakness, and poor movement patterns- especially in shoulder extension and external rotation.
When those ranges are restricted, the shoulder tends to roll forward as the bar or weights move closer to your body, which can create that sharp, pinching pain in the front of the shoulder.

💥This used to be called “subacromial impingement”, but now we use the term Subacromial Pain Syndrome (SAPS)- a fancy way of saying your rotator cuff tendons are irritated from being repeatedly compressed under the acromion.

🧠 The fix:
We want to restore shoulder extension + external rotation range of motion, then build strength and control in those end ranges. This helps improve your biomechanics, reduce symptoms, and make your shoulders stronger and more resilient.

🔥 Try these 6 exercises:
1️⃣ Prone Shoulder CARs
2️⃣ Prone Shoulder Extension with stick
3️⃣ Banded External Rotation with Scap Retraction
4️⃣ Quadruped Reach-Under to Thread-the-Needle
5️⃣ Incline Chest-Supported “W” Raises
6️⃣ Half Kneeling Landmine Press + Rotation
7️⃣ Band pull apart + Incline bench

📍Prescription: 2–3 sets of 8–12 reps, 2–3x/week
(Modify load and range as tolerated!)

🙈 As always, this is NOT medical advice. Check with your healthcare provider to make sure these are appropriate for you.

❤️ If your shoulder pain keeps holding you back- my full Shoulder Fix Program walks you step-by-step through mobility, stability, and strength progressions designed by a physical therapist (me!) to help you move pain-free and lift confidently again.

💬 Drop a “💪” in the comments if you’re working through shoulder pain right now!

🤰🏻 1st Trimester Pelvic Floor Exercises 🤰🏻I’ve been working weekly with Dr. Sarah and Dr. Jordan from our team to help k...
12/07/2025

🤰🏻 1st Trimester Pelvic Floor Exercises 🤰🏻

I’ve been working weekly with Dr. Sarah and Dr. Jordan from our team to help keep me feeling strong and moving well throughout this pregnancy. Fingers crossed for no major issues this time around 🤞

Even early in pregnancy, it is important to focus on breathing, mobility, and gentle pelvic floor coordination to build a solid foundation for the months ahead and for an easier postpartum recovery.

Here is what my current pelvic floor + core support routine looks like:
1️⃣ 90/90 Hip Bridge + Lateral Reach and Thoracic Rotations
2️⃣ Adductor Squeeze on Bosu + Pallof Overhead Press
3️⃣ Yoga Block Lateral Shifts
4️⃣ Captain Morgan Single Leg Squat
5️⃣ Sidelying Open Books + Foam Roller Adductor Slides
6️⃣ Modified Side Plank + Hip Abduction
7️⃣ B Stance Hip Thrusters
8️⃣ Bosu Plank Hip Extensions (band around ankles)
9️⃣ Child’s Pose Posterior Ribcage Breathing

📍Each of these targets pelvic stability, deep core control, glute strength, and breathing mechanics which are all essential for supporting your body as it changes week by week.

I try to do the mobility daily and strength 2 to 3 times a week and fit it into my normal workouts.

💫 Always consult your provider or pelvic floor PT to make sure these are appropriate for your stage of pregnancy.

💬 Tag a mama to be who could use some pregnancy safe movement ideas.
❤️ Like and save to build your own prenatal routine.

💥 SPINAL CORD INJURY REHAB 💥‼️ Rehab after a spinal cord injury focuses on activating what you can and rebuilding confid...
12/06/2025

💥 SPINAL CORD INJURY REHAB 💥

‼️ Rehab after a spinal cord injury focuses on activating what you can and rebuilding confidence through consistent, targeted movement. These exercises help improve stability, mobility and control so daily tasks feel safer and more manageable.

Progress is possible!

🧠 What we’re focusing on today:
• Improving trunk control
• Building lower body strength and activation
• Enhancing shoulder and thoracic mobility
• Supporting safe, independent functional movement

Here are 5 great options to add into your routine:

1️⃣ Seated Thoracic Spine and Upper Extremity Stretch: targets upper back mobility and shoulder flexibility to improve posture and reach.
2️⃣ Single Leg Deficit Calf Raise: helps improve lower leg strength and ankle control which supports transfers and standing tolerance.
3️⃣ Seated Clamshells with UE support: great for activating the glutes while maintaining balance and trunk stability.
4️⃣ Seated Deadlift: builds hinge strength, core stability and posterior chain activation in a supported position.
5️⃣ Assisted Walking: for functional improvements

FYI: The Boost 3 treadmill (shown above) from is now available and is one of our favorite tools for neuro rehab. Its bodyweight support makes standing and gait training safer and more effective for patients at every level.

Tap the 🔗 in my 🅱️ ℹ️ 🅾️ to see how we can help you progress through strength, mobility and neurological rehab.

✨ We’re building strength together! Tag someone who would benefit and leave any questions in the comments!

12/04/2025

❤️Hip & Spine Mobility Work❤️

🔝These are, (in my opinion), 2 of the most important joints that need to be worked on regularly to maintain your joint health & mobility.

I don’t know about you, but I don’t have a ton of time to do a million exercises, so over the years I have combined several different mobility movements to get the most bang for my buck!

This simple exercise simultaneously works both hip and spine mobility and it feels AHHHMAZING!

Give this exercise a try:

1️⃣ Groin Sit Back into Thoracic Rotational Slide with stick +
↪️You can save 10% off either of these products with my code “thephysiofix” or by clicking the link in my bio!!!

Reminder: If you love my mobility posts, you will love my new guided mobility program. It is 4 days a week and always includes a hip, a spine and a shoulder day plus a full body day. It’s set up to easily fit in your day as each routine is 10 mins or less! Interested? Link to Purchase this online program is at the top of my bio!

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📍Unlock Your Pecs📍💪The pectoralis major is the large chest muscle that connects your chest bone (sternum) and collarbone...
12/04/2025

📍Unlock Your Pecs📍

💪The pectoralis major is the large chest muscle that connects your chest bone (sternum) and collarbone (clavicle) to your upper arm bone (humerus).

➡️ Because we sit and slouch so often for computer work, driving, or school, the pecs often become shortened and tight, pulling the shoulders forward and contributing to that rounded posture many of us want to fix.

💡Pro tip: The pecs are easiest to mobilize and stretch when your shoulder is in extension, external rotation, and horizontal abduction.

🔥Try these exercises to loosen your anterior chest and improve shoulder + spine mobility for long-term relief 👇🏻

1️⃣ Prone Pec Stretch
2️⃣ Corner Pec Stretch
3️⃣ Pec Step-Outs
4️⃣ Shoulder Angels on Foam Roller
5️⃣ Crab Lifts
6️⃣ Powell Raises
7️⃣ Prone Weighted Shoulder Extension to Swimmers

🔥 Tap the 🔗 in my 🅱️ ℹ️ 🅾️ to see how we can help you move and feel better! 🔥

💬 Like the info? Share it. Have a question? Leave it below. Know someone who could use this? Tag them!

👇 Comment “ARCHES” below for more info on our Foot and Ankle Fix + a 50% off discount 👇⬇️ For today’s post ⬇️🦶 Plantar F...
12/03/2025

👇 Comment “ARCHES” below for more info on our Foot and Ankle Fix + a 50% off discount 👇

⬇️ For today’s post ⬇️

🦶 Plantar Fascia Pain?

The plantar fascia is a thick fibrous band of tissue that helps support the arch of the foot and plays an important role in overall foot health.

🔴 Symptoms
👣 Pain is commonly in the heel, but can be anywhere along the plantar fascia
👣 Pain is typically worse in the morning or after sitting but can also be aggravated by long periods of walking, running or standing

😉 Side notes: Since inflammation isn’t always the cause of plantar fascia pain, we now use the term plantar fasciopathy for all PF related pain. Fasciopathies are surprisingly similar to tendinopathies and should be treated as such.

What this means for treatment:
• First, reduce symptoms because PF pain can be extremely painful
• Then improve big toe, ankle and calf mobility
• Strengthen the entire foot, ankle and calf to build tissue tolerance and reduce symptoms long term

Exercises to help PF:
1️⃣ Kneeling Big Toe Stretch 🦶
2️⃣ Kneeling Ankle Rocks 🦶
3️⃣ Big Toe Extended Calf Raises 🦶
4️⃣ Moving Toe Scrunches 🦶
5️⃣ Lateral Ankle Dance 🦶
6️⃣ Single Leg Balance Drill 🦶
7️⃣ Kneeling Toe Point Stretch 🦶

🔥 LAST DAY to save or SALE EXTENDED one more day due to high demand. ALL online programs and NEW bundles are 50% OFF with code “SMALLBUTBIG.” Tap the 🔗 in my 🅱️ ℹ️ 🅾️ to check everything out and save big!

& if you want to learn more about heel health and Achilles recovery, I am doing a 2 hour webinar tomorrow December 4th from 3-5pm MST!

❤️ Questions? Drop them below and tag a friend who is on their feet all day or dealing with foot pain.

Shoulder injury? Want an entire program to help you feel & move better? Comment “shoulder fix” below & I’ll send you mor...
12/01/2025

Shoulder injury? Want an entire program to help you feel & move better? Comment “shoulder fix” below & I’ll send you more info & a 50% off discount!!!

⬇️Now back to today’s post ⬇️

🤕Have you ever experienced sharp, sudden pain near the front of your shoulder? You may have a torn shoulder labrum!

🤓The labrum is cartilage tissue found on the front, outer rim of the glenoid fossa – its job is to deepen the socket to increase stability in the shoulder (the least stable joint in the body).

🤕A tear to this structure can occur from:
🔹A traumatic event (a fall)
🔹Overuse of the arm (repetitive overhead motion)

🤕With the labrum spanning the entire front rim of the glenoid fossa, 2 types of tears occur:
1️⃣ Superior Labrum Anterior to Posterior (SLAP:)located on the superior (upper) portion of the labrum from front to back
2️⃣ Bankart: located on the anterior to inferior (lower front) portion of the labrum
↪️Happens most often after anterior shoulder dislocations (when the humeral head slips forward)

This post is about Bankart tears, which don’t always need surgery, but surgery is more common than with SLAP tears due to instability.

A Bankart repair reattaches the torn labrum to restore shoulder stability.

💪Here are some exercises that may be implemented post–Bankart repair (around weeks 6–12) to improve mobility, strength, stability & function:
1️⃣ Wall Slides with Lift-Off
2️⃣ Sidelying External Rotation
3️⃣ Prone “T” & “Y” Raises
4️⃣ Supine Serratus Punches
5️⃣ Half-Kneeling Landmine Press
6️⃣ Banded Rows (neutral grip)
7️⃣ Banded Internal Rotation at 0° Abduction
8️⃣ Quadruped Shoulder Taps

Side note: if you’ve had a recent injury, I recommend staying in a caloric surplus to help you recover quicker! I personally use the to take the guesswork out & you should too! Today is the LAST DAY to lock in the HUGE Black Friday Sale from and get an entire year for $69.99 ($75 savings!)! Click 🔗 in my stories to take advantage!!!

♥️Please like, comment, save and tag friends! Post questions below⤵️

Address

2103 West Parkside Lane, #103
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85027

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Tuesday 8am - 6pm
Wednesday 8am - 6pm
Thursday 8am - 6pm
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https://calendly.com/thephysiofix/onlinelinkthephysiofix, https://practice.kareo.com/thep

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