Lewis Physical Therapy & Sports Rehabilitation

Lewis Physical Therapy & Sports Rehabilitation We help active adults and athletes get out of pain, get strong & do what they love

02/26/2026

Great conversation with of about what ACTUALLY works when it comes to in-season training.

With the Spring sport season right around the corner, it’s common for many athletes to drop their strength work due to high demands of frequent practices, games and school. Or, they spend an extended amount of time in the gym doing “bodybuilding” splits that has minimal carry over to their sport.

Unfortunately, this can lead to a significant detraining effect that leaves athletes vulnerable to overuse injuries and, potentially, missing extended time from play.

Make sure you get your work in during the season. It doesn’t have to be fancy, just simple and effective so you can stay healthy and perform.

02/19/2026

Pitchers (and throwing athletes in general) need a comprehensive warm-up that prepares both their body and arm.

A common drill I will use to prep the arm are Plyo Ball 90-90 Eccentric Catches, either in a split stance or kneeling position.

These are typically done as one of the final components of a warm-up right before going out to throw. It’s crucial to make sure these are performed with optimal scapular mechanics to fully isolated the rotator cuff throughout the entire motion.

👉 Can’t throw without arm pain? DM “ARM” to learn how you can start your rebuild today.

02/18/2026

Pitchers: If your shoulder feels unstable, here is a good place to start.

Before you worry about reps, weight, or fancy drills…
you need stability in the 90/90 position — the exact position your shoulder lives in during throwing.

In this reel I break down the TRX 90/90 ER Isometric Hold, one of the most important foundations for arm care:

• Builds true rotator cuff stability
• Keeps the shoulder centered in the joint
• Trains scapular control — not just the arm
• Creates endurance for long innings and high pitch counts
Most guys rush this and go too hard too fast.

Instead 👇
✔️ Start at a shallow angle and OWN the position
✔️ Shoulder blades engaged — don’t shrug
✔️ Progress incline slowly as strength improves

If you can’t hold this position cleanly, your shoulder could be working harder than it should when you throw.

📩 DM me “SHOULDER” if you’re dealing with shoulder pain when you throw.
We’ll help you figure out the right starting point.

02/07/2026

Pitchers: If your shoulder feels weak or “pinchy” overhead, this could be for you.

Most arm care programs hammer rotator cuff ER…
…but completely miss scapular control in varying positions. Specifically, the Y position — where your shoulder actually lives during throwing.

In this reel, I break down:
• TRX Y Isometric Holds → builds lower trap & scapular stability
• TRX Y Pulls → concentric strength into the overhead position
• Eccentric Y Progressions → teaches the shoulder to control load during deceleration
• Why this matters for layback, deceleration, and arm durability
• Why this is way harder than it looks when done correctly

Instead 👇
✔️ Use your scapula — not just your shoulder
✔️ Start with isometrics before chasing reps
✔️ Progress to eccentrics only when control is earned
✔️ Build overhead strength without irritating pain

If your shoulder gets sore after throwing or pitching — this could be what’s missing.

📩 DM me “SHOULDER” if you’re dealing with shoulder pain when you throw.

02/04/2026

Pitchers: If your shoulder hurts in layback or after throwing, you need to watch this.

Most guys jump straight to banded ERs and wonder why their shoulder still feels weak.
The issue isn’t doing ER — it’s how you load it.

In this reel, I break down:
• 90/90 Face Pulls → builds strength into the throwing position
• Eccentric 90/90 ER → trains the rotator cuff to decelerate the arm
• Why slow eccentrics matter more than high-rep bands
• How this protects the biceps tendon, labrum, and cuff
• When to use these in rehab, arm care, or lifting programs

Instead 👇
✔️ Train control in 90/90
✔️ Progress from isometric → concentric → eccentric
✔️ Build rotator cuff capacity for real throwing demands

If your shoulder feels “unstable,” pinchy, or sore after throwing — that’s your cue to get checked out.

📩 DM me “SHOULDER” if you’re dealing with shoulder pain every time you throw.
We’ll help you figure out the next step.

01/30/2026

Pitchers: Shoulder pain doesn’t start with one bad throw — it typically results from a chronically weak rotator cuff that can’t support high-volume or high-intensity throwing.

As a result, the rotator cuff can’t provide sufficient stability in the shoulder to support throwing at high velocities.

If it can’t do that 👇
• The ball (humeral head) shifts in the socket
• Extra stress hits your biceps tendon & labrum
• You get pinching, irritation, and fatigue
• Velocity and command start to drop

Most pitchers miss this and only focus on bands or long toss.

Instead 👇
✔️ Build true rotator cuff strength
✔️ Train stability in specific positions first, not just motion
✔️ Progress arm care the right way
✔️ Address pain BEFORE it becomes an injury

Shoulder pain while throwing is a warning sign — not something to push through.

📩 DM me “SHOULDER” if you’re dealing with shoulder pain when you throw.

01/27/2026

Shoulder or elbow pain every time you throw? You could be missing a crucial aspect of strengthening pattern in your program

The D2 Extension Pattern is a staple I use with pitchers for rehab and arm care—because throwing isn’t just about the rotator cuff.

Here’s why this matters 👇
• Trains scapular control (not just purely rotator strength)
• Teaches how to produce force anteriorly without overloading the bicep tendon
• Closely replicates the throwing motion

🚫 Common mistake:
Letting the shoulder roll forward and overloading the bicep tendon, which is a common source of pain in throwers with anterior shoulder pain

✅ Instead 👇
• Start in a Y position
• Thumb rotates in → out
• Pull down and outside the hip
• Feel the shoulder blade move—not the shoulder jam forward

This is about control, rotation, and clean movement—not yanking bands for reps.

👉 Can’t throw without arm pain? DM “ARM” to learn about our process that helps injured pitchers get back on the mound.

01/21/2026

Still feel uneven, shifted, or tight on one side when you squat?

If one hip always feels tighter…
If you shift out of the hole…
If depth feels different side-to-side…

👉 You’ll want to check if lateral hip mobility.
When the hip can’t move well laterally:
    •    The pelvis shifts
    •    One side takes more load
    •    The low back and SI joint pick up the slack

🚫 The mistake:
Forcing depth or ignoring the asymmetry.

✅ Instead 👇
Lateral hip mobilization helps:
    •    Improve lateral hip mobility
    •    Reduce shifting and asymmetrical loading
    •    Take stress off the low back and SI joint

➕ Progression:
Add a gentle internal rotation bias
(Not painful, just enough to challenge the range)

And here’s the key most people miss 👇
These drills aren’t just for rehab.
✔️ Use them early if pain or stiffness is flared up
✔️ Use them as maintenance in your warm-up when training consistently
✔️ 1 set before lifting, 1 set after if needed
This is how you keep hips moving well long-term, not just temporarily.

📩 DM “HIP” if you can’t squat without hip or low back pain
We’ll identify what’s limiting you and build a plan that lets you keep training — not shut it down.

01/19/2026

Feel “jammed” at the bottom of your squat?

If you can’t hit depth without:
    •    Hip pinching
    •    Shifting or dumping into your low back
    •    Feeling stuck even though you’re “mobile”

👉 For a deep, comfortable squat, the hip has to glide down in the socket.

When it can’t, you compensate by:
    •    Arching your low back
    •    Shifting to one side
    •    Forcing depth and irritating the hip joint

🚫 The mistake:
Forcing depth or stretching harder.

✅ Instead 👇
Inferior hip mobilization helps:
    •    Create space in the hip joint
    •    Reduce pinching at the bottom of the squat
    •    Improve depth without dumping stress into the low back

Key focus:
✔️ Band high in the groin
✔️ Slow, controlled rock back
✔️ 5-second holds — no forcing range

This is a staple drill for lifters who feel stuck at the bottom of the squat position.

📩 DM “HIP” to book an evaluation today

If you can’t squat to depth without hip or low back pain, we’ll find the exact limiter and build a plan that keeps you training.

01/18/2026

Front-of-hip pain when you squat, bridge, or deadlift?

If hip extension feels tight or pinchy, most people do this 👇
🚫 Aggressively stretch their hip flexors
🚫 Jam into end range
🚫 Arch their low back to “fake” hip motion

And all that does is drive the front of the hip further into the socket — making the pinching worse.

✅ Instead 👇
Banded hip extension mobilization helps:
    •    Restore hip extension without front-of-hip pain
    •    Improve pelvic control during squats, bridges, and deadlifts
    •    Take stress off the low back when you extend under load

The key isn’t forcing range — it’s:
✔️ Core engaged
✔️ Light glute squeeze
✔️ Controlled movement (not letting the band yank you forward)

This is a go-to drill for lifters who feel hip pinching during training.

📩 DM “HIP” to book an evaluation today

If you can’t squat, hinge, or train without hip or low back pain, we’ll identify what’s limiting you and build a plan that keeps you training — not shutting you down.

01/14/2026

Can’t hit depth without hip or low back pain? Start here.

One of the most overlooked reasons squats feel stiff, pinchy, or jammed at the bottom isn’t your hamstrings or your ankles…

👉 It could b berestricted posterior hip capsule.
When the back of the hip has limited mobility:
    •    The femur can’t glide properly in the socket
    •    You lose depth and control at the bottom of the squat
    •    Stress gets dumped into the front of the hip, low back, or SI joint

🚫 The mistake:
Cranking aggressive stretches or forcing depth — which usually makes the pinching worse.

✅ Instead 👇
Posterior hip capsule mobilization helps:
    •    Restore hip motion without front-of-hip pain
    •    Let the hip sit back and down in the socket
    •    Take stress off the low back during squats and deadlifts

This is often one of the first drills we use with lifters who can’t squat pain-free.

📩 DM “HIP” to book an evaluation today

If squatting still causes hip or low back pain, we’ll identify exactly what’s limiting you and build a plan that keeps you training — not sitting out.

01/10/2026

Shoulder pain when throwing?

Most pitchers think rotator cuff work = light bands + endless reps.

That’s NOT what prepares your shoulder to decelerate a high-velocity arm.

Here’s what this TRX 90/90 isometric actually trains 👇
    •    ✔️ True rotator cuff stability in a throwing-specific position
    •    ✔️ Scapular control without over-arching or collapsing
    •    ✔️ End-range strength where pitchers break down most
    •    ✔️ Tissue tolerance for late cocking & deceleration

🚫 Common mistakes I see all the time
    •    Falling into your low back
    •    Letting the shoulder dump forward
    •    Treating this like a burnout instead of a quality hold

👉 Instead 👇
    •    Stay tall and stacked
    •    Lock the shoulder blade in
    •    Control the position
    •    Build duration over time (short → long holds)

This is one of my go-to drills for pitchers coming back from shoulder or elbow pain — because it actually transfers to throwing.

📩 Having shoulder pain when you throw?
DM me “SHOULDER” and I’ll help you figure out your next step.

Address

824 Route 88
Point Pleasant, NJ
08742

Opening Hours

Monday 8am - 5pm
Tuesday 3pm - 8pm
Wednesday 8am - 5pm
Thursday 12pm - 6pm
Friday 8am - 5pm
Saturday 8am - 11am

Website

https://linktr.ee/lewisptsr

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