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Prime Therapy and Pain Center

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Riverside, CA
Prime Therapy and Pain Center

Welcome to PRIME Therapy & Pain Center. We are a Physical Therapy and pain relief center located in We work to return our patients to fully functional ability.

Our professional staff is committed to providing a place where people come to for high quality Physical Therapy and healing services with immediate results. We are committed to quality and excellence in the area of physical therapy, pain relief and recovery. We are a hands-on practice specializing in the release of weakness and pain through a number of physical therapy and specialized techniques. Our physical therapists have designed unique and comprehensive programs customized to each individual client. Services:
Physical Therapy
Orthopedic Injuries
Chronic Pain
Sports Injuries
Aquatic Rehabilitation
Health and Wellness
Neurological rehabilitation
Pre and Post Surgical Physical Therapy
Weight Loss

10/24/2025

With gyms throughout the state ordered closed to help curb the spread of coronavirus, it might be a little more challenging than usual to get a workout in.

Regular exercise and avoiding injury is very important during these uncertain times. We advocate for working a daily exercise routine into your containment schedule.

There are plenty of online exercise classes available to help you get your sweat on from your own home.

Our practice, Prime Therapy and Pain Center is offering online Virtual Sessions Support for physical therapy patients explaining their diagnoses and recommending routines to do at home.

Give our clinic a call at (800) 758-0097 so we can get started on helping you toward your fitness and recovery goals.

10/23/2025

Most of us are suddenly finding ourselves spending a large amount of time at home, patiently practicing social distancing. While doing so it is important to try and stay physicaly active. There are a few methods of staying active at home and we have provided a few.

Calisthenics
We suggest that you try movements such as squats, pushups, sit-ups, chair dips, leg lifts, planks or bridges. These movements, along with many others are becoming increasingly standardized, which can help in finding resources and checking your form.

Outdoor mobility
You can maintain social distance while enjoying the fresh air and sunshine! As long as you maintain a suitable distance of about 6 feet from people outside your household, you can beat cabin fever and exercise outside. Try going for a walk around the house. Wave at your neighbors from afar, and take in the improving weather. You could try hiking trails or road running too.

Family exercise
Its important to keep in mind that kids are far more likely to engage in exercise if you are doing the same thing, and you are more likely to follow through on your plans if it helps others stay healthy. Set up obstacle courses for the family that include running, jumping, crawling, or balancing, play a game of more active charades, or put on some music and dance together!

As always, consult your physician or physical therapist before beginning an exercise program, and do not attempt if you are actively ill or injured.

10/22/2025

Many people are working from home these days.

There is little doubt that the Coronavirus (COVID-19) pandemic is affecting every aspect of our lives from virtual classrooms to telecommuting to outright quarantines.

It is extremely important, especially during this time, to maintain some physical activity. We know exercise is great for our overall health, for our immune system in particular, and also really important for maintaining mental health and decreasing stress.

Please feel free to reach out to us at 951-684-2865 to talk about your at home options.

10/21/2025

Strengthen Your Core Muscles While At Home.

You’ve probably heard of “core muscles” before, but the term “anticipatory core” is usually unfamiliar to most people. The anticipatory core group consists of 4 muscles with the most important being the respiratory diaphragm.

Respiratory diaphragm:
This is your main breathing muscle. It’s a large, umbrella shaped muscle that sits at the bottom of your ribcage and separates your chest cavity from your abdominal cavity. When you breathe in, this muscle will expand downward to draw air into your lungs. When you breathe out, this muscle contracts back up.

It is extremely important to keep these muscles strong while staying at home. If you were to get sick having the strength to breathe healthily is crucial. Contact our Experts to get you started on a core strengthening program that addresses ALL of the core muscles, not just the abdominals. We will assess the current function of your muscles, and teach you how to isolate and activate the muscles

10/20/2025

Are You Working From Home Right Now?

We have provided a few stress-relieving stretches you can do at your desk.

1. Seated spinal rotation:
While seated, cross your arms over your chest.
Grab your shoulders.
Rotate your upper body from the waist, turning gently from left to right as far as you can.
You should feel a tension on both side of your lower back as it stretches out.

2. Posterior shoulder stretch:
Hold one arm across your body.
Pull your elbow into your chest.
You should feel your shoulder gently stretching.

3. Shoulder shrugs:
Gently lift your shoulders.
Let them slowly fall.
You should feel tension being released as your shoulders drop.

4. Sitting back extensions:
Sit straight with your feet together.
Put the palms of your hands into the small of your back.
Lean back over your hands, feeling your lower back stretch out.

5. Neck rotations:
Keep your head upright.
Gently turn your head from side to side.
As you turn your head, try to move it past your shoulder.
You should feel the muscles on the outside of your neck gradually stretching.

(Treatment should be done one on one with your physical therapist or healthcare provider after a thorough evaluation. Always consult your own physical therapist or other health care professional before attempting any new exercise program.)

10/17/2025

Do These Things Every Day While Working From Home to Stay Productive!

1. Wake up 15 minutes earlier.
This allows you to spend extra time on your morning routine and prepare your mind. Take your time getting out of bed instead of rushing and stumbling to the bathroom. It is the extra time needed to truly wake up.

2. Find movement every 60 minutes.
Some studies recommend every 30 minutes, but if you are deep in your work, getting up for a walk when you're in peak creativity is just as counterproductive. Opt for a five-minute walk or doing heplful stretching that we provide every 60 minutes in addition to using a standing desk. The quick break allows your brain to pause and rejuvenate.

3. Create accountability.
Have a colleague or manager checking in on your project or status can help you focus and stay on task. When you know that someone else is involved with your work, you are less likely to fall behind.

4. Prepare a podcast or audiobook for your extra time.
It's the time you could normally zone out but instead, you're replacing it with riveting ideas that could lead you to more ideas.

5. Pick three major things that need to get done today and assign a time/deadline to them. Create that list but rank the top three things that must be done ASAP, and they also have to be big projects. I can't list small and easy errands as the big three. From there, I assign a time when they need to be done. Deadlines are the biggest motivators.

10/16/2025

The Importance of Warming Up and Cooling Down After Exercise.

Heading straight into a workout without a warm-up and promptly finishing exercise with no cool down is not the best approach (read: It’s bad, don’t do it). Incorporating a warm-up and cool down is a great way to slowly increase your total time of exercise, decrease the risk of injury, and improve workout performance.

Warm-ups should be light to moderate in intensity depending on the exercise to follow. There should be a gradual increase in body temperature and incorporation of large muscle groups. This slow increase in heart rate contributes to an increase in circulation, therefore, oxygen and nutrients will be delivered to working muscles.

Almost the reverse of a warm-up, this time frame is a period of low impact and slower pace exercise performed after more vigorous exercise. Just like we didn’t want to go from zero to 60, we don’t want to stop immediately. The risk of no to minimal cool downs can cause pooling in the lower extremity and an excessive drop in blood pressure.

Start the cool down with a less intense version of the same exercise, or a few minutes of walk, then transition into a flexibility portion hitting major muscles groups with about a 10-30 second stretch.

We’ll see a drop in heart rate and blood pressure to a similar if not lower level than pre-exercise.

(Treatment should be done one on one with your physical therapist or healthcare provider after a thorough evaluation. Always consult your own physical therapist or other health care professional before attempting any new exercise program.)

10/15/2025

With all the time spend couped up at home during this pandemic, you may start to feel tense in your neck and back.

The upper back muscles tend to get tight and tense, especially if your work involves sitting for a large portion of the day. Doing a series of light stretches can loosen the tension, prepare you for a workout or even help to improve your posture.

We have compiled a few basic stretches that are easy to implement on a daily basis.

1) Rotate your head down:
Look diagonally down to the bottom of your shirt. Hold your gaze for 20 seconds and then pull your head back into a straight position. This will stretch your your levator scapulae muscles between your neck and back.

2) Stretch your hands forward in a rounded back stretch:
Clasp your hands together, and drop your chin to your chest. Reach your arms straight forward. As you do so, you should be pulling the shoulders forward. Hold the pose for a few breaths before releasing.

3) Do a side bend:
Place your hands behind your head. Keeping your feet planted on the floor, bend your body to the left, so that your elbow points to the floor on your left side. Hold the position for 20 seconds, then bend toward the right, so that your right elbow points to the floor on your right side. Hold the position for 20 seconds. Repeat five times on each side.

10/14/2025

Don't let Arthritis keep you from living a healthy life. Here are some exercises for those dealing with arthritis.

Walking:
Walking is a great bone-strengthening and aerobic activity. A conservative to a more intense pace about three to five days a week is what is recommended. With a goal of working up to a 30-minute session. You’ll build endurance if you walk longer, but it’s okay to do 10 minutes at a time or what you are capable of.

Water workout
A great alternative for those with significant joint pain.
Most beneficial in a lap pool with consistant depth. The goal is to walk from one side of the pool to the other at a brisk pace.
The buoyancy of the water relieves pressure on your joints. If you have access, exercise using a water jogging belt. It suspends you above the pool floor so you can move without putting any pressure on your hips, knees or ankles.

Stretching:
The most common yet effective method is Stretching:
Choosing the stretches that work for you and what you are capable of doing. It may be best to get your Physical Therapist's advice on this.

10/13/2025

Getting restless at home without being able to go to the gym?

Air squats are a great exercise you can do at home to stay in shape!

Not only will squats build lower body strength, they’ll get you closer toward your goal of getting the body you’ve always wanted, improve your athleticism, and more.

They engage your entire body. If you do air squats right, not only do air squats engage your legs and butt muscles, they also work your core, back and shoulders.

They increase mobility. To be able to squat properly, you need basic hip, ankle, and torso control. Working on your squats will increase mobility and flexibility in each of these joints, and make you less prone to injury.

How to perform a Air Squat

Step 1: Stand with your feet hip-width apart with your toes pointed slightly outward. Your arms should be hanging loose by your side. Then engage your core muscles and push out your chest slightly by pulling your shoulder blades towards each other.

Step 2: Bend your knees and squat down as if you were sitting into a chair. Keep your weight on your heels and keep your core tight. Your eventual goal will be to touch your glutes to the back of your calves but if you can only get to parallel right now, that’s fine. Make an effort to keep your knees externally rotated (don’t let them collapse inward). As you lower down, you can either raise your arms straight in front of you or keep them bent in front of your chest. Focus on keeping your torso upright and core tight.

Step 3: Straighten your legs and squeeze your butt to come back up, lowering your arms back to your side.

(Treatment should be done one on one with your physical therapist or healthcare provider after a thorough evaluation. Always consult your own physical therapist or other health care professional before attempting any new exercise program.)

10/10/2025

Proper Lifting Technique to Avoid Back Problems.

lift close to your body:
You will be a stronger and more stable lifter if the object is held close to your body rather than at the end of your reach. Make sure you have a firm hold on the object you are lifting and keep it balanced close to your body.

Feet should be shoulder-width apart:
Having a solid base of support is important while lifting. Placing your feet too close together will be unstable, while if they are too far apart it will hinder movement. Keep the feet about shoulder-width apart and take short steps.

Bend your knees and keep your back straight:
Practice the lifting motion before you lift the object, and think about your motion before you lift. Focus on keeping your spine straight. Raise and lower to the ground by bending your knees rather than bending at the waist or hips.

Tighten your stomach muscles:
Tightening your abdominal muscles will hold your back in a good lifting position and will help prevent excessive force on the spine.

Lift with your legs:
Your legs are many times stronger than your back muscles. Let your strength work in your favor. Again, lower yourself to the ground by bending your knees, not your back.

Once you are ready with these steps you can now lift!

(Treatment should be done one on one with your physical therapist or healthcare provider after a thorough evaluation. Always consult your own physical therapist or other health care professional before attempting any new exercise program.)

10/09/2025

Essential Exercise Saftey Tips

1. Don’t work out every day. Your body needs a day to rest once or twice per week.

2. Vary the types of exercises you do and target different areas/muscle groups from day to day. This helps prevent overuse injuries and provides more comprehensive, beneficial workouts over the course of the week.

3. Never skip the warm-up before you stretch and exercise. Also, use the same techniques for a cool-down after your workouts.

4. Remember that stretching before and after exercise has lots of benefits, including reducing the risk of injuries and soreness.

5. Never bounce as you start or hold a stretch; use smooth, slow motions.

6. Learn proper form and techniques for weight lifting, resistance training, and other strength-building exercises. The best option is to work with a professional. While there are lots of videos online for learning techniques, it can be hard to tell which are reliable.

(Treatment should be done one on one with your physical therapist or healthcare provider after a thorough evaluation. Always consult your own physical therapist or other health care professional before attempting any new exercise program.)

Address

3421 Arlington Avenue
Riverside, CA
92506

Opening Hours

Monday	8am - 7pm
Tuesday	8am - 6pm
Wednesday	8am - 6pm
Thursday	8am - 7pm
Friday	8am - 6pm

Telephone

+19516842865

Website

http://www.primetherapy1.com/

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