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

04/10/2026

When looking to improve hip-shoulder separation in pitchers, we have to look at the ability to achieve rear leg hip extension, pelvic rotation (toward front side), shoulder/scap loading and thoracic rotation towards arm side. These can be limited individually or in their ability to occur simultaneously, thus limiting separation and requiring greater stress to occur on the arm.

When performing these drills, it’s important to minimize compensating from the shoulder/lat or hip, which can create the illusion of getting more separation.

Give this drill a try in your warm-up and make sure you feel this in your spine while keeping a closed hip position.

04/08/2026

Shoulder pain with lifting overhead? This could be due to a variety of factors, but for many people it is typically a result of poor scapular mechanics in that overhead position.

These Banded Multidirectional Overhead Taps will not only challenge the scapular muscles, but the rotator cuff as well.

For adults that are dealing with rotator cuff pain, I’ve nearly moved exclusively away from doing isolated External Rotation exercises (I.e. “rotator cuff exercises”) as I’ve found it typically provokes symptoms. Challenging the cuff in different positions, like this drill, while encouraging proper scapular work is typically much more effective tolerable and effective for loading.

04/07/2026

When returning from an arm injury, pitchers MUST be able to effectively load in the weight room through a variety of patterns before they resume throwing.

Examples of some basic principles we follow for this include:�• Horizontal push/pull patterns (DB bench & row variations)�• Vertical push/pull patterns (Cable pulldowns & landmine press variations)
• Gripping through heavy compound or unilateral lifts (trap bar deadlifts, DB lunges)�• Consistent exposure to loading throughout the lower body & core to maintain kinetic chain efficiency

While I’m not looking to see athletes return to their pre-injury level of strength before resuming throwing, they should be able to produce & recover from higher levels of loading. From there, they must CONTINUE to load throughout the course of their rehab to not only help with performance but durability.

04/03/2026

If you’re a pitcher coming back from an elbow injury, you absolutely MUST be assessing your shoulder range of motion & strength BEFORE returning to throwing.

While the main focus is the elbow when returning-to-throwing, the shoulder MUST be able to withstand some extra stresses that will naturally occur as throwing resumes. If it can’t, this is unfortunately when shoulder injuries can derail and slow down an elbow rehab throwing progression.

This is the exact reason why I require every pitcher undergoing elbow rehab to undergo rotator cuff dynamometry (strength) testing AND a full shoulder range of motion screen before they begin throwing. If those 2 areas are limited or not in a good spot, the risk of a setback becomes too high.

There have been countless times I didn’t clear a pitcher for throwing (despite a satisfactory elbow exam) for an additional 1-2 weeks due to poor cuff strength. Take a bit more time on the front end to put yourself in a good position for long-term success.

03/31/2026

Think you’re ready to start throwing again?

Most pitchers rush back based on time, not objective strength numbers — and that’s where problems start.

Here’s what actually matters 👇

👉 ER:IR Strength Ratio ≥ .67

This is the MINIMUM number I like to see before beginning a throwing program. Ideally, we want that number to be as close to .80-.85, but it takes some pitchers (especially when post-op) a bit longer than others to get to that point. Either, I believe this ratio needs to be at least .85 before they return to pitching in games. If not, we begin to worry about excessive stress placed on both the shoulder AND elbow.

👉 Side-to-Side Difference ≤ 10%

If your throwing arm is still significantly weaker than your non-throwing arm, you’re NOT ready to begin throwing. You need to have a satisfactory ER:IR strength ratio AND symmetry to non-throwing side before starting.

👉 Don’t Rush It

Some pitchers need to be held back 1-2 weeks past the standard “timeline”, which is okay! Never jeopardize long-term success for short-term gain. If either ER or IR is limited, we will use a heavy dose of isometrics AND eccentrics to get their cuff going

🚨 Remember:
�Feeling good ≠ being ready�Having proper a strength symmetry & ratio will protect your arm long term.

03/30/2026

When working with pitchers coming back from an arm injury, we follow a specific return-to-throw checklist to ensure a safe and effective return-to-competition.

The first box on the checklist before ANY return to throwing is a sufficient range of motion & clinical exam, such as 👇

• Total shoulder range of motion must be symmetrical (within ~5° side to side)�• Cross-body adduction should hit ~90°�• Flexion (scap pinned & unpinned) must be symmetrical (within ~5° side to side)�• Elbow flexion + extension must match baseline�• AND a clean clinical exam (no pain with stress testing)

👉 Here’s the reality…

Most players skip this.

They jump straight into a throwing program because:�“I feel good”�“My arm doesn’t hurt anymore”
But “feeling good” ≠ being ready.

If you’re off by 15–20° range of motion, unable to effectively load in the weight room or insufficient rotator cuff or grip strength…�you’re setting yourself up for another setback.

⚠️ This is EXACTLY why arm pain keeps coming back.

Instead 👇�• Measure your baseline�• Compare side-to-side�• Rebuild deficits BEFORE you ramp up throwing

Because the goal isn’t just getting back…

It’s staying on the field for the rest of the year.

📩 DM me “THROW” and I’ll help you figure out if you’re actually ready to start throwing again

03/09/2026

Why Training Like a Bodybuilders Isn’t The Best For Athletes

Many athletes are following bodybuilding-style splits like:
• Chest & Biceps
• Back & Biceps
• Shoulders & Triceps
• Random “leg day”

While athletes have some success developing muscle mass and physique initially, this type of training over a long period of time typically doesn’t yield positive carryover to the sport.

A comprehensive plan for athletic performance focuses on things like:
✅ Double-leg & Single-leg strength
✅ Posterior chain development (glutes, hamstrings)
✅ Speed & explosive power
✅ Total body strength
✅ Movement quality

The goal should never be to look like a bodybuilder. It’s to put yourself in a position to not only stay healthy & on the field, but perform at the highest level.

03/04/2026

Hip pinching at the bottom of your squat or lunges?

A lot of athletes try to fix hip stiffness by stretching their hamstrings, glutes or hip flexors.

But if posterior hip capsule mobility is limited, the femoral head can’t glide properly when you move into deep hip flexion.

We’ve covered how to do a traditional posterior hip mobilization in the past, but this banded variation can help provide an additional mobilization for greater results.

Hold the stretch 3–5 seconds, come out of it, and repeat for about 10 reps.

This helps restore the glide and mobility the hip needs for movements like:
• Squats/Lunges
• Sprinting & other athletic movements

If your hip doesn’t move well, your low back and knees will usually pay the price.

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.

Address

824 Route 88
Point Pleasant, NJ
08742

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Thursday 12pm - 6pm
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