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Comprehensive Therapy Services

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Comprehensive Therapy Services

Comprehensive Therapy Services (CTS) is a multidimensional rehabilitation facility serving San Diego.

07/28/2025

One of the most common movement barriers we hear at the clinic is, "I don't have time." ⏰

But, some physical activity is WAY better than nothing!

In fact, research shows that small bouts of spread throughout the day could reduce the risk of heart attack, stroke, and premature death.

The study found that people may be able to lower their risk of major cardiovascular events through sporadic bursts of movement — lasting just one to three minutes — even if they don't typically exercise.

For many adults, especially those older or with disabilities or underlying health issues, it may be more feasible to do brief bursts of activity each day rather than going to the gym or committing to planned, structured exercise.

Find short bursts of that bring you JOY and do them every day! 👇

📺 March in place while you watch your favorite show.

🦷 Try squats or heel raises while your brush your teeth.

🧹 Increase your intensity and pace while you clean your home.

🍽 Focus on your breath and engage your core while you do dishes.

📞 Walk around your house while you talk on the phone.

💻 Try some arm circles while you're working at your computer.

🦘 Do some jumping jacks while you wait for the oven to preheat.

🧒 Join your kid on the playground.

🚗 Park far away to get in those extra steps.

👣 Always take the stairs when you can.

Try to fit in a few short bursts of movement a few times a day for a total of 30 minutes, and make sure that the activity increases your heart rate. 💓

Looking for more to incorporate into your daily routine? 💪

Your is here to help - 858-457-8419 📞

Learn more, courtesy healthline.com 🔗 linktr.ee/comprehensivetherapyservices

07/21/2025

Glutes often get more attention for how they look than for what they do. 🍑👀

Your glute muscles play a vital role in nearly every aspect of movement, posture and pain prevention.

When glutes are strong and functioning properly, they help stabilize your pelvis, support your spine and generate the power you need for walking, climbing stairs, running, lifting and more. 🏃‍♀️

When glutes are weak, other muscles take over in ways they aren't meant to, which often leads to discomfort, dysfunction or injury. 💥

Intentional training that prioritizes proper activation, strengthening and mobilizing is key. 🔑

To test your glute activation, try this simple glute bridge: 👇

🍑 Lie on your back with your knees bent and feet flat on the floor.

🍑 Press through your heels to lift your hips. If you feel the effort mostly in your lower back or hamstrings — not in your glutes — your glutes may not be activating properly.

🍑 Poke a finger into the muscles of your glutes to check for activation. If your touch is not met with a feeling of tension, that’s a sure sign your glutes are under-functioning.

If you suspect your glutes aren’t doing their job 👉 consistent and targeted effort can reawaken your glute muscles and regain function.

Visit your and we'll help you:

1️⃣ Focus on intentional activation.

🔹 Modify the glute bridge above and hold at the top for five seconds, squeezing your glutes without arching your back. Inhale as you lower down, slowly and with control. Repeat 10 to 12 times.

2️⃣ Restore mobility and alignment.

🔹 Targeted hip mobility drills can help open up your hips and position your pelvis to engage your glutes more effectively.

3️⃣ Strengthen through compound movements.

🔹 Incorporate compound exercises that strengthen these muscles through functional ranges of motion (i.e. squats, hip thrusts, step-ups, single-leg deadlifts, step-back lunges, lateral lunges or lateral monster walks.)

Safely building strong glutes can support better posture and pain-free movement in daily life.

We're here to guide you every step (and squat) of the way! 858-457-8419 📞

Learn more courtesy of CNN health 🔗 linktr.ee/comprehensivetherapyservices

07/07/2025

A recent observational study identified eight lifestyle habits that—when adopted by midlife—may extend an individual's lifespan.

The eight identified habits are: 👇

1️⃣ Being Physically Active

2️⃣ Not Smoking

3️⃣ Managing Stress

4️⃣ Maintaining a Good Diet

5️⃣ Not Regularly Drinking Alcohol Excessively

6️⃣ Maintaining Good Sleep Hygiene

7️⃣ Maintaining Positive Social Relationships

8️⃣ Not Developing an Opioid Addiction

The researchers found that low physical activity, opioid use, and smoking had the biggest impact on an individual’s lifespan. During the study period, these habits were associated with a 30% to 45% higher risk of death.

While the research suggests that adopting healthy habits at older ages likely results in smaller estimated gains in life expectancy, it’s never too late to adopt healthy habits.

Looking to extend your lifespan with physical activity? 💪

Your can help. Give us a call! 858-457-8419 📞

Learn more, courtesy medicalnewstoday.com 🔗
linktr.ee/comprehensivetherapyservices

06/27/2025

Summer is here and days are long... has your sleep changed? 🤔

Have you found yourself staying up a little later? Rising earlier?

As much as we love the long days of summer, it can be challenging to allow the body to transition into bed at night 🌙 and when the sun rises earlier, our bodies might follow suit. ☀️

Poor sleep patterns slowly emerge, which can wreck havoc on the body and mind. 🥱

It's important to recognize the power of sleep, and how changing some patterns can have large effects on our health and emotional wellbeing.

Poor sleep (4-6 hours) may result in: 👇

💤 Poor Amygdala and Frontal Cortex Regulation

💤 Blood Sugar Dysregulation

💤 Impaired Memory and Learning

💤 Inferior Immune Function

Establishing sleep hygiene takes time and patience. It's not as simple as just going to bed, rather it's setting the environment to allow the body to sleep. 😴

Here are some helpful tips to help you find what works for you:

🔹 Bright Light = Up All Night

Yes, it is tempting to watch TV or scroll through our phones, but it will wake you up more. Give yourself a time to shut down all devices as least 30 minutes prior to sleep.

🔹 Get Outside in the Day

Allow your pineal gland to see the blue wave of morning light to wake the brain up, ideally 30-40 minutes without sunglasses. At night, turn your light to a lower hue, and shut lights off 1 hour before bed.

🔹 Temperature

Coolness helps you sleep better. Studies suggest between 65-67 degrees.

🔹 Bedroom environment

If you work or watch TV in the bedroom, your brain may no longer associate it with sleep. Can you do those activities elsewhere? White noise might help sooth the nervous system.

🔹 Supplements

Consider melatonin, or essential oils such as lavender, vetiver, and sleep blends to promote relaxation and sleep.

🔹 Caffeine

Be mindful of what you ingest throughout the day, and consider limiting your caffeine intake.

Remember to be patient and start slowly. If you go to sleep at midnight or 1am, it might be unrealistic to start sleeping at 10pm. Move your bedtime up by 20-30 minutes until you get to your ideal time.

Your is here to help! 858-457-8419 📞

Sweet dreams! 🛏

Read more 🔗 linktr.ee/comprehensivetherapyservices

06/19/2025

Having a stroke can cause a variety of symptoms, including: weakness, paralysis, speech difficulties, memory loss, cognitive problems and emotional changes.

Physical therapy is an important part of that aims to help survivors regain functional mobility and independence.

PT can help : 👇

🔹 Stimulate damaged nerves and muscles

🔹 Promote circulation to affected areas of the brain to promote healing

🔹 Learn to move and use affected body parts as much as possible

🔹 Regain mobility and strength

🔹 Prevent or reduce complications such as muscle stiffness, spasticity, pain and falls

Your will assess strength, balance, coordination, range of motion, sensation, pain and functional abilities. Based on this assessment, we design a personalized treatment plan that may include interventions like:

💪 Exercises to improve muscle strength, endurance, and flexibility

⚖️ Activities to improve balance, posture, gait and mobility

🦽 Training to use assistive devices such as walkers, canes or wheelchairs

📚 Education on how to prevent falls and injuries

🤲 Manual therapy to relieve pain and spasm

⚡️ Electrical stimulation to activate muscles and nerves

🧠 Biofeedback to enhance awareness and control of muscle activity

💦 Hydrotherapy to use water resistance and buoyancy for exercise

🦵 Constraint-induced movement therapy to encourage use of the affected limb by restricting the unaffected one

👥 Mirror therapy to use visual feedback to stimulate movement of the affected limb

PT has many benefits for stroke survivors: 👇

🔹 Improving functional mobility and independence

🔹 Enhancing quality of life

🔹 Reducing disability and dependence on others

🔹 Increasing confidence and motivation

🔹 Preventing or minimizing complications such as contractures, pressure sores or infections

🔹 Reducing the risk of recurrent stroke or other cardiovascular events

PT can be rewarding and empowering for stroke survivors. Don't wait... call us today - 858-457-8419 📞

Learn more, courtesy APTA 🔗 link in bio

06/13/2025

Research shows that positive expectations increase the chances of a good outcome. 👍

Your attitude determines your approach to situations...

😊 If you believe you'll be successful, you'll likely put in more effort and be more willing to try new things, take some risks and keep trying after failures or setbacks.

😞 A negative attitude will likely mean that you'll take your first failure or setback as confirmation that what you're trying won't work or isn't possible and you'll give up.

There's some research to prove that positive thinking and expectations make a difference in rehab settings, too.

A review of 23 articles looking at outcomes for shoulder pain found a few interesting things. 👇

🔹 Patients who expected to recover and believed that they had some control of the outcome, ended up doing better than those who didn't.

🔹 Optimistic patients were found to have less pain and disability after completing rehab.

🔹 Patients who believed they'd have pain and disability after surgery tended to have - you guessed it - pain and disability after their surgery.

Your attitude is important, but what about your therapist's? 🤔

There isn't much research specific to PT, but there is a study done in elementary schools that might give us some clues.

🏫 Two psychologists told teachers that randomly selected students in their classes were found to be "late bloomers" and expected to show large improvements during the school year.

When the students were tested 8 months later, the students the teachers believed would improve the most, did. 🤯

Why? When teachers think students have a lot of potential to improve, they hold them to higher standards.

It's pretty easy to see how this could cross over into a PT clinic.

If your PT thinks you can get better, they'll probably put more effort into designing your program, spend more time with you and push you harder than someone they don't believe has a lot of room for improvement.

To have the best chance for a good outcome, you and your therapist both need to expect one. 😄 Expect the best, and give your a call - 858-457-8419 📞

06/06/2025

Research shows that physical activity can improve brain function 🧠

While there is no proven way to prevent , certain lifestyle changes may help reduce risk factors.

For healthy older adults, regular exercise may delay the onset of disease or .

For those already living with Alzheimer's, physical activity may delay a decline in the ability to perform tasks by improving strength, balance, and walking ability.

As , we can design exercise programs that play a key role in helping you age well by preventing decline of the body and brain.

are trained to use a variety of teaching methods, techniques, and unique approaches to treat people with Alzheimer’s disease, including: 👇

💜 Sight, Sound and Touch Cues

Your may use sight cues, such as raising both arms to get a person to stand up, verbal cues, such as short, simple, spoken instructions, or touch cues, like taking someone's hand to get them to walk.

💜 Mirroring

Your may serve as a "mirror" to show an individual how to move. For example, to help a patient raise his or her right arm, your PT would raise his or her left arm.

💜 Task Breakdown

We can help break down tasks into short, simple step-by-step "pieces," like precise instructions to safely move from lying in bed to sitting in a chair.

💜 Hand-Over-Hand Guidance

A may take a patient’s hand or touch another body part to guide them through a motion.

💜 Muscle Training

To help someone walk safely, we can train a person’s muscles to "learn" to respond to changes, like uneven or unstable surfaces.

If you're looking to age well, more ✨movement✨ is a great place to start.

Give us a call - 858-457-8419 📞

05/29/2025

Welcome ✨ Whitney Mays, PT, DPT, FAFS ✨ to the CTS team! 👋

Whitney is a licensed Doctor of Physical Therapy with over a decade of specialized experience in pelvic health. She earned her Doctorate in Physical Therapy from Chapman University in 2010, following a Bachelor’s degree in Kinesiology from Occidental College in 2006, where she was a competitive swimmer and water polo player. 🏊‍♀️

Originally beginning her career in orthopedics and sports medicine, Whitney's passion for helping others evolved into a deep focus on pelvic health. Since then, she has pursued advanced clinical training through institutions such as Herman & Wallace, the Institute of Physical Art, Pelvic Guru, and Integrated Pelvic Care. In 2015, she completed a prestigious Fellowship in Applied Functional Science (FAFS) from the Gray Institute, further enhancing her ability to treat the body as an integrated system. 📚

Whitney is known for her compassionate, whole-person approach to care, blending functional movement, manual therapy, and patient education to support individuals in all stages of life. 💕

Outside of the clinic, Whitney finds joy in spending time with her daughter and staying active through surfing, running, hiking, and yoga. 🏄🏻‍♀️

Make an appointment with Whitney at our Sorrento Valley location 🏢 5440 Morehouse Drive, Suite 2900, San Diego, CA 92121.

858-457-8419 📞

05/21/2025

Imagine this scenario 👉 you go to the doctor with symptoms of depression, and she hands you a prescription for 💊 two sets of squats, 30 bicep curls, 10 laps around the track, then call me in the morning.

While this isn't exactly an accurate depiction, experts recognize that regular exercise is great for your mood and may help combat depression.

With regular exercise, you're guaranteed to see improvements in the following areas:

💪 Strength and Flexibility
💤 Sleep
🧠 Memory and Cognitive Function
😁 Self-Esteem
⚡ Energy
💗 Mood
😌 Reduced Stress and Anxiety

Even minimal changes in any of these areas could change your outlook on the day and your ability to participate in activities you once enjoyed.

Until physicians and other healthcare providers universally prescribe exercise as part of a treatment regimen for depression, consider turning to professionals who are already in the know: . 🙋‍♀️

Your is trained to recognize the signs and symptoms of illnesses, and how they can interfere with a person's ability to enjoy life.

We can create a custom exercise plan that strengthens your body, mind, and spirit, while instilling the responsibility for recovery within. ✨

We're a safe space, and we're here to help.

Give us a call - 858-457-8419 📞

05/14/2025

Approximately 1 in 7 American women experience pelvic pain.

While it may be common, it's not normal! 🙅‍♀️ We're here to help.

In , your will review your medical history, perform a physical exam, and design a custom treatment program to meet your needs.

We may teach you how to stretch, strengthen or relax your , regulate your nervous system, and balance the surrounding pelvic musculature to improve blood flow, nerves, and muscle function.

We also focus on neuromuscular re-education, pain physiology, desensitizing the central/peripheral nervous system, behavioral and lifestyle modifications, and a home exercise program.

We may prescribe home remedies to ease your symptoms, including: 👇

🔹 Pelvic Floor Drops

This exercise involves lengthening and opening the pelvic floor muscles to release tension.

As you inhale, envision your pelvic floor "dropping" down. Imagine your pelvic floor is a flower and it is blooming 🌸 or imagine that you are breathing through your va**na. 🦪

Complete 3 – 5 of these breaths daily or whenever you have pain.

▪

🔹 Diaphragmatic Breathing

As you inhale let your belly rise, your ribs expand and your chest rise gently. 😤

On the exhale let the chest and belly fall naturally and effortlessly.

Practice 3 – 5 minutes daily when you notice an increase in or stress.

🌟 Pro tip 👉 practice this breathing and pelvic floor drops together. 🌟

▪

🔹 Child's Pose

Complete this pose for 1 – 5 minutes combined with diaphragmatic breathing to relieve pain.

▪

🔹 Foam Rolling

Roll out the posterior gluteal muscles to reduce trigger points, improve blood flow, nerve function, and alleviate pain.

▪

🔹 Stress Management Techniques

Throughout the day, utilize meditation and stress management practices that give you joy and reduce stress.

▪

⚠️ It's important to schedule with your PT to make sure you're performing these exercises correctly. ⚠️

Let's work together to restore strength, flexibility, and function in your pelvic region and get you back to your everyday activities.

Call your - 858-457-8419 📞

05/09/2025

Loved your experience at CTS? 👉 Please leave us a Google review!

Your feedback helps us grow 🗣

"CTS is very thorough in providing the best therapy services. As their patient the past 24 years, they have been instrumental in my recoveries, from numerous surgeries , i.e. shoulder, knees, back, wrists etc. Their Owner, Cindy, ensures her staff are experienced/educated in their specific areas of therapy, professional and caring!" -A. B."

Thank you for the great review! ⭐⭐⭐⭐⭐

Submit your own review - linktr.ee/comprehensivetherapyservices

04/28/2025

Hey, ... this post is for you!! 👋🤱

Caring for a newborn baby isn't an easy task, and adding C-section recovery to the mix can feel like a long and daunting process.

We're here to help 🙋‍♀️

After a , it's important to activate and strengthen your abdominal and pelvic floor muscles so they can provide support, decrease your risk of injury, and help you make a full recovery .

These gentle exercises can help you regain strength gradually and return to the activities you love with ease. 👇

DISCLAIMER 👩‍⚕️ Consult your doctor and/or PT before engaging in any .

1️⃣ BELLY BREATHING

Diaphragmatic breathing helps retrain the core muscles to work together during daily activities.

2️⃣ SEATED KEGELS

⚠️ It's important to note that kegels are NOT for everyone! ⚠️

But can be an excellent exercise to strengthen and activate the pelvic floor. Call your PT to make sure you're doing them correctly!

3️⃣ WALL SIT

This full-body isometric exercise is an excellent way to get all the muscle groups to work together in unison.

4️⃣ SCAR MASSAGE

As a heals, the different layers of skin and fascia can become adhered to each other, limiting your range of motion, potentially leading to future problems like urinary frequency, or hip and back pain.

A scar tissue massage helps break up the adhesions and assists with proper tissue healing.

⚠️ Only begin scar massage after your scar is healed and your doctor gives you the green light. ⚠️ Call your PT to learn proper technique!

5️⃣ LEG SLIDES

This beginner core exercise helps engage the core muscles in a gentle but effective way. The transverse abdominis muscle is an important area to strengthen as it supports the body core.

Your can help you heal while empowering you to take an active part in your .

Give us a call - 858-457-8419 📞
Courtesy healthline.com

Address

San Diego, CA

Opening Hours

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

Telephone

+18584578419

Website

https://www.comprehensivetherapy.com/

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