Pack Performance Physical Therapy

Pack Performance Physical Therapy At Pack Performance Physical Therapy, we help active adults overcome pain and say yes to any physical challenge that comes their way.

04/13/2026

Cranky shoulder? Pump that tissue up! I love this side lying trio as a way to get some early loading for the rotator cuff along with lots of bloodflow to help with tissue healing. Our muscles and tendons heal with MOVEMENT and LOAD not endless stretching and foam rolling.

Of course, this drill will also not solve your shoulder pain by itself. But it's certainly my preferred way to begin loading in order to improve tissue quality and reduce sensitivity.

We need a thorough understanding of what factors are driving your pain experience in order to help you take control of it. If you're tired of trying all the gimmicks, schedule a call and let's talk about what you're dealing with and how to create the long term solution you're looking for.



04/08/2026

I used to avoid upright rows thinking they were "bad for your shoulder". This myth has floated around for a long time and it's taken me many years in the rehab space to appreciate that no movement is inherently bad.

If you don't have the requisite range of motion and tissue capacity, this movement, like any other, can potentially be problematic. We fail at the margins of our exposure. Don't be surprised if you get hurt doing a movement when you don't own the motion or the position.



04/06/2026

Can you pass this lat mobility assessment? Stiff lats are a common source of restriction for overhead movements like pullups, shoulder press, snatches, etc.

As you can see, I cannot pass the test 😅 so I make sure any time I'm going overhead in a workout, I get my lats warmed up well so I can move in better positions.

You don't need to wait for something to become a problem to address it! Assessments like this are a helpful way to add specificty to your warm-ups and accessory work.

Mobility work for the sake of doing more mobility is frankly a waste of your time. Prioritize the areas of restriction (using assessments like this to identify those areas) and then use that new ROM to train and get strong!!!



04/03/2026

Any manual intervention, like dry needling, performed in isolation will likely create temporary results. It's what happens AFTER the needle is out that truly matters.

Dry needling is the primary intervention I will do to help patients with pain relief. But treatment does not, and should not, stop there!!!

The true utility of manual therapy is not to break up scar tissue or re-align joints. It's to reduce pain so you can move, load, and strengthen your body.

Reducing pain creates a window of opportunity to move with less irritation, which ultimately is what helps reinforce the pain relief and makes it stick.



04/02/2026

Shoulder pain with pushups, dips, muscle ups? Check your internal rotation! This is probably the most commonly restricted range of motion I see with the CrossFitters I work with.

This barbell smash is a great way to address the restricted tissue on the front side of the shoulder AND has great carry-over to movements like snatches and cleans.

Always test and retest! As you can see, I clearly need work on this myself 😂



03/31/2026

Your best posture is your next posture. Our bodies were designed to move, not sit in a chair for 8 hours a day! No matter how strong you are, being still for extended periods of time isn't comfortable.

Instead, find ways to inject more movement throughout your day. Set a timer to go off every hour, get up out of your chair and move! Take your next phone call outside on a walk. Walk across the office to ask your coworker a question instead of texting them. There are so many ways to add more movement in.

That's going to do more for the health of your body in the long run than looking for an idealized sitting position that frankly doesn't exist.



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146 Dividend Road
Rocky Hill, CT
06067

Opening Hours

Monday 8am - 6pm
Wednesday 8am - 6pm
Thursday 8am - 5pm
Friday 7am - 4pm

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