CREED Core Fitness

04/20/2026

My recovery routine - contain affiliate link!

Here’s one of my go-to recovery routines I use regularly: infrared light therapy for my joints.

There’s some evidence it may help improve circulation and reduce inflammation. It’s not a miracle tool, but it can be a helpful addition to your overall recovery routine.

I use a belt-style infrared device (originally for the lower back), but you can apply it to other areas too.

How I use it:
✔ 20 minutes each
✔ Every other night

What I like about it:
✔ Provides a gentle heat effect
✔ Helps me relax and wind down after a long day
✔ Non-invasive and easy to use

As a physical therapist with over 27 years of experience, I always emphasize that recovery tools should support—not replace—movement, exercise, and proper rehab.

👉👉The infra-red light belt I use:
https://amzn.to/4tS5Q7R

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04/16/2026

Shoulder Pain? Try Banded Wall Clock Exercise for Stability & Rehab | PT Tip | affiliate link
If you’re dealing with shoulder pain, tendonitis, or impingement, this Banded Wall Clock exercise is a simple but very effective way to improve shoulder stability and control—especially when your pain is starting to settle down.

I’ve been using this with my patients for over 27 years as a physical therapist, and the key is in the details:

✔ Keep your elbows pointing down—don’t let them flare out
✔ Don’t let the band pull you back—control it and drag it down slowly

Even though the movement looks easy—reaching to 1 o’clock, 2 o’clock, and beyond—it helps strengthen the rotator cuff and can reduce shoulder clicking.

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My favorite resistance bands:
https://amzn.to/4mqnAVj

04/10/2026

Busy Day Workout | Back & Shoulder Strength + Core (Physical Therapist Routine):

A question I get a lot as a physical therapist with over 27 years of experience is:
👉 “What do you do for exercise?”

Here’s a quick look at one of my busy day workouts—shorter, lighter, but still effective.

Even when I’m running errands, I make time for intentional resistance training. Today I focused on my back and shoulder stability, which also helps maintain a previously resolved shoulder issue.

In this routine:

✔ Lower trap exercise to improve shoulder blade positioning and reduce risk of shoulder pain
✔ Posterior deltoid strengthening for better shoulder balance
✔ Shoulder press for functional upper body strength
✔ A quick core exercise (Pilates rollover)
✔ Plus some glute work (not filmed this time!)

I’m using a MOTR, but you can easily adapt these exercises with a cable machine or resistance bands.

This is a great example of how you don’t need a long workout—just consistency, good technique, and smart exercise selection.

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Motr Equipment link: https://amzn.to/4cf2iW9
Resistance bands set: https://amzn.to/4bRRoGY

04/05/2026

More advanced exercises are not always better especially when your shoulders are not ready for them . For nagging shoulder pain that is not improving, you may need to go back to basics!

04/05/2026

If you have shoulder pain or struggle with posture, this exercise can help improve your shoulder blade control, which is often the missing piece.

One key mistake I see all the time—people start the movement by bending their elbows.

Instead, focus on this:
✔ Start by pulling your shoulder blades down toward your back pockets
✔ Let your elbows bend later, not first
✔ Keep the movement controlled

If you feel it in your lower back, don’t forget to engage your lower abs.

This is a simple but powerful exercise for improving shoulder stability, posture, and movement quality.

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03/29/2026

Shoulder pain or clicking shoulder? Give this reel a watch

03/25/2026

If you’re dealing with shoulder pain, clicking, or poor posture, try this simple “W” resistance band exercise. Affiliate Link!

One key mistake I often see is people just pulling the band apart—
but the real benefit comes from adding external rotation of the shoulders.

Focus on these cues:
✔ Palms facing forward as you pull the band up
✔ Elbows pointing down
✔ Controlled movement to activate the rotator cuff and upper back

This exercise helps improve shoulder stability, posture, and muscle activation—especially if you sit a lot or work with your arms.

If shoulder pain is still limiting you, check out my Wall Angel and early rotator cuff exercises for better progression.

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The affordable band I like to use: https://amzn.to/41BSXml

03/19/2026

If you have shoulder pain when lifting your arms overhead, poor scapular (shoulder blade) positioning may be part of the problem.

In this short, I demonstrate the Wall Angel exercise, which can help improve scapular control, shoulder mobility, and posture. This is especially useful for people who spend a lot of time working with their arms up, such as weight lifters, hairdressers, makeup artists, and musicians.

Focus on these two key points:
✔ Keep the back of your shoulders, arms, and elbows against the wall the entire time. If needed, make the range of motion smaller.
✔ Avoid flaring your ribs or arching your upper back—keep your core lightly engaged.

If this version feels too difficult or painful, try practicing the movement lying on the floor first to learn the pattern.

I’ve been helping people move better as a licensed physical therapist for over 27 years, and small technique changes like this can make a big difference.

Let me know in the comments if you’d like to see more shoulder rehab tips.

03/14/2026

If you have shoulder pain when your arms are overhead, poor shoulder blade (scapular) positioning may be contributing to the problem.

One exercise I often recommend is the Wall Angel, which can help improve scapular control, shoulder mobility, and upper-back stability.

This issue is common in people who frequently work with their arms elevated, such as weight lifters, hairdressers, makeup artists, and musicians.

When you try this exercise, focus on two key points:

✔ Keep the back of your shoulders, arms, and elbows touching the wall the entire time. If needed, reduce the range of motion to maintain good form.
✔ Avoid flaring your ribs or arching your upper back. Keep your core lightly engaged.

If this version feels too difficult or painful, try practicing the movement lying on the floor first to learn the basic pattern.

Small adjustments like this can make a big difference in shoulder comfort and long-term shoulder health.

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03/12/2026

I call this the Triple Extension Exercise, and it’s a simple but very effective way to strengthen your back muscles, core, and posterior chain—without needing weights.

Here’s how I cue the movement:

✔ First engage your core by gently pulling your belly away from the mat
✔ Lift your legs for hip extension
✔ Lift your torso for thoracic (mid-back) extension while keeping your neck neutral
✔ Then add scapular depression to activate the upper back muscles

When practiced consistently, this can be a very efficient back-strengthening exercise and a great way to improve posture, spinal stability, and upper back strength.

Sometimes the most effective exercises are simple movements done well and done consistently.

I’d love to hear from you—do you already include exercises like this in your routine?

👉 Follow for more practical movement and rehab tips from a licensed physical therapist with over 27 years of clinical experience.

01/14/2026

This video is for you if you have nagging shoulder pain, rotator cuff tendinitis, or impingement symptoms and traditional strengthening exercises are still too painful.

A licensed physical therapist and certified health coach demonstrates a reactive isometric resistance band exercise that helps activate the rotator cuff with less joint irritation, making it ideal for early rehab and pain-sensitive shoulders.

What you’ll learn:

✔ How to perform reactive isometric shoulder holds
✔ Proper arm positioning to reduce shoulder pain
✔ Hold times, reps, and rest for best results
✔ A progression with the arm elevated (45°–90°) for higher-demand activities

The second variation is especially helpful if your work or activities require keeping your arm up for long periods, such as makeup artists, hairdressers, dancers, and overhead tasks; it is also a good progression from the first exercise.

📌 Perform 5 reps
📌 Hold 30–60 seconds
📌 Rest 1–2 minutes between reps
📌 Stop if pain increases

👉 Follow for Part 2 of early rotator cuff strengthening coming soon.

01/12/2026