Metro-Strength Performance Rehab

Metro-Strength Performance Rehab Metro-Strength Performance Rehab is a health and wellness center.

Our mission is to make physical therapy accessible and approachable for everyone in our community through education, movement, and natural healing methods.

10/10/2025

One of our patients came in with recurring hip and lower back pain.

It turns out, it was due to his job.

As a police officer, sitting for several hours with heavy utilities on your belt can lead to issues with your posture and tissue health.

But with these exercises, we can help mitigate them over time.

Check these out, or send them to someone you know who is on active duty!

As the holidays approach, we will be taking some time off to be with our families and friends! Our holiday hours:11/27 +...
10/08/2025

As the holidays approach, we will be taking some time off to be with our families and friends!

Our holiday hours:
11/27 + 11/28 - Closed
12/24 - 8am-4pm
12/25 + 12/26 - Closed
12/31 - 8am - 4pm
1/1 - 1/6 - Closed

Make sure to call and schedule your appointments with us before then!

10/06/2025

Our fellow medical professionals! We have some exercises to help prevent a sore back and rotator cuff issues.

These can be used as stretches before the gym/practice, or as an alternative to your regular workout.

In this video, we cover:
- Weighted Shoulder Rotations - 3 sets of 5 reps, 1-3 lbs to start
- Inclined Dumbbell Flies - 3 sets of 10 reps, 3-5 lbs to start
- 45 Degree Back Extension - 3 sets of 10 reps
- Banded Hip Flexor March - 3 sets of 5 reps per leg to start

Watch through for some variations and tips on form!

Do you know someone who is a nurse who complains about back or shoulder trouble? Send them this video!

DCFC Game with the team (Ft. !)A beautiful day for some fütböl!
10/04/2025

DCFC Game with the team (Ft. !)

A beautiful day for some fütböl!

Nurses (and other medical professionals), are your shoulders, back, and hamstrings feeling sore?This one is for you!Our ...
10/03/2025

Nurses (and other medical professionals), are your shoulders, back, and hamstrings feeling sore?

This one is for you!

Our third part of our Occupational Series covers exercises for our friends in the medical field to help alleviate common pains from lifting patients and being on their feet all day.

We cover:
- Elephant Walks
- Romanian Deadlifts (RDLs)
- Seated Leg Crossovers
- Underhand Banded Pull-Aparts

Consistency is key, so try to hit these a few times a week to keep the aches away!

As always, leave a comment with any questions, and stay tuned for some exercises for nurses to try at the gym!

10/03/2025

Nurses (and other medical professionals), are your shoulders, back, and hamstrings feeling sore?

This one is for you!

Our third part of our Occupational Series covers exercises for our friends in the medical field to help alleviate common pains from lifting patients and being on their feet all day.

We cover:
- Elephant Walks
- Romanian Deadlifts (RDLs)
- Seated Leg Crossovers
- Underhand Banded Pull-Aparts

Consistency is key, so try to hit these a few times a week to keep the aches away!

As always, leave a comment with any questions, and stay tuned for some exercises for nurses to try at the gym!

10/01/2025

Metro Team had a Balance Showdown! 🤠

The rules were simple - With one leg off the floor, you had to stay balanced for a full minute. No tapping the ground or touching your foot to your other leg. And your arms had to stay crossed!

Round 1: One foot off the ground
Round 2: One foot off the ground, the other on a balancing pad
Round 3: One foot off the ground, eyes closed

Shoutout to Madison for crushing this! And runners-up, Matthew and Sarah!

Now we understand some of the balance exercises we put our patients through. 😆

School is back in session, and so are the long hours sitting grading papers, walking the halls, and standing at the fron...
09/29/2025

School is back in session, and so are the long hours sitting grading papers, walking the halls, and standing at the front of class.

Here are some exercises to combat those aches and pains!

These are designed to combat those muscle imbalances and prevent soreness during your school day:
- Forward Lunge: 3 sets, 30 seconds per side
- Quad Stretch: 3 sets, 30 seconds per side
- Back Stetch: 10 sets, 3 - 5 seconds each
- Windmill Activation: 5 - 10 sets per side
- Standing Marches: 3 sets, 10 - 15 reps per side

What stretches have been helpful during your lunch break? Let us know in the comments, and we can share a deeper analysis and give some variations!

Feeling stiff after your day job at your desk?We're here to help! These can be used before hitting the gym/the field, or...
09/26/2025

Feeling stiff after your day job at your desk?

We're here to help! These can be used before hitting the gym/the field, or as an alternative to your regular workout routine.

Here are the exercises we walked through in our video last week:
- Kettlebell Hip Flexor Raise: 3 sets, 10 - 15 reps
- 45 Degree Back Extension: 3 sets, 10 - 15 reps
- Seated Hamstring Curl: 3 sets, 10 - 15 reps
- Romanian Deadlifts (RDL): 3 sets, 10 -15 reps (can be done instead of the Back Extensions or Hamstring Curls)

Remember, consistency is everything! So doing these exercises over time will help strengthen your back, hips, and hamstrings.

DM us if you have any questions!

Come hang with us!We’re giving away two tickets to the upcoming Detroit City Football Club game against North Carolina F...
09/24/2025

Come hang with us!

We’re giving away two tickets to the upcoming Detroit City Football Club game against North Carolina FC on Saturday, October 4th.

How to enter:
- Be following us on Instagram and/or Facebook
- Like this post
- Tag the friend you’d bring in the comments below

A winner will be announced Sept. 30th!

09/23/2025

This one is for our teacher friends!

No matter what level of education you're in, you may be experiencing muscle imbalances from all of the sitting, walking, leaning, and bending you do.

These exercises are designed to help you keep up with your students and fit perfectly into your lunch period.

For some exercises to do before hitting the gym or going to practice, check out our video from last week! (Post-Work Desk Job Exercises)

What does your day-to-day entail? Let us know in the comments so we can give you tips to keep moving at your job!

09/20/2025

A torn ACL took Jamal out of playing soccer, training, and spending time with his family.

When it happened, he had a choice: pursue surgery or find a more holistic approach.

Jamal decided to work with us to get better. And the results have been amazing.

Through therapeutic exercises challenging his stability and strength, dry needling, and cupping, Jamal's been squatting a heavier weight than ever before.

Now he's back on the field and biking with his kids again. Thank you for trusting in us, Jamal!

Address

1325 East 11 Mile Road
Royal Oak, MI

Opening Hours

Monday 9am - 7pm
Tuesday 9am - 7pm
Wednesday 9am - 7pm
Thursday 9am - 6pm
Friday 9am - 12pm
Saturday 10am - 2pm

Telephone

+13132409700

Website

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