Advanced Performance Physical Therapy (2025)

22/04/2019

Happy Easter Everyone! Back at it today and it is the week before the supporting I’ll be out there cheering on all my friends and clients ❤️

16/04/2019

Thankful to support this running group! you inspire every runner to

02/04/2019

Y’all it has been six months! I can’t believe Advanced Performance PT even exists! Thank you to everyone who has supported this little venture, referred a friend or family member, reached out for advice or with love, had me in your home. I love helping you

27/02/2019

This is why I changed! More time with my patients, lower overall costs, higher patient satisfaction and convenience! Save time and money and be happier- I am cash PT! 💪🏻

27/02/2019

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 26: Tibialis Posterior/soleus muscle
Perfect if you:
1. Have tightness or pain or stiffness in the inside of your calf
2. Have pain or tightness extending down into the heel at the heel bone (calcaneus)
3. Pain that extends into the arch of your foot

How to perform:

1. Grab a tennis ball
2. Find your Tibialis Posterior/soleus-An easy way to do this is to put your fingers on the front outside inside of your shin about half way down.
3. Roll the tennis ball back and forth across the area between you and the wall or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.

22/02/2019

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 21: Tensor Fasciae Latae (TFL) muscle
Perfect if you:
1. Have tightness or pain or stiffness in your lateral hip
2. Have pain or tightness extending down the side of your leg into what feels like your IT Band
3. Pain at the outside of your knee at the knee joint

How to perform:

1. Grab a tennis ball
2. Find your TFL. An easy way to do this is to put your fingers on the spot where the side and front of your hip come together right above your IT band.
3. Roll the tennis ball back and forth across the area between you and the wall or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.

19/02/2019

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 19: Glute medius muscle
Perfect if you:
1. Have tightness or pain or stiffness in your glute/ back of hip that is localized
2. Have pain extending down your leg to the back of hamstring or calf
3. Have pain deep in the center of your glute

How to perform:

1. Grab a tennis ball
2. Find your Glute Medius. An easy way to do this is to put your fingers on the outside back of your hip.
3. Roll the tennis ball back and forth across the area between you and the wall or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.

18/02/2019

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 18: Glute max muscle
Perfect if you:
1. Have tightness or pain in your glute/ back of hip that is localized
2. Have pain extending up into your low back
3. Have pain over your sits bone or your SI joint on the same side
4. Have vague pain/tightness into your hamstring which is hard to locate

How to perform:

1. Grab a tennis ball
2. Find your Glute max. An easy way to do this is to put your fingers just below your QL (from yesterday) on the top of the back of your hip.
3. Roll the tennis ball back and forth across the area between you and the wall or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.

18/02/2019

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 17: Quadratus Lumborum (QL) muscles
Perfect if you:
1. Have tightness or pain deep in your low back
2. Have pain superficially around your iliac crest/ top of hip
3. Have superficial pain on the side of your hip joint
4. Have deep pain in your glutes

How to perform:

1. Grab a tennis ball
2. Find your QL. An easy way to do this is to put your fingers on your low back between your spine and iliac crest.
3. Roll the tennis ball back and forth across the area between you and the wall or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.

16/02/2019

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 15: wrist flexor muscles
Perfect if you:
1. Have tightness or pain in your inner forearm
2. Have pain in your wrist at the wrist crease or along the pinky side at the wrist
3. Have difficulty with gripping
4. Have pain in your medial elbow

How to perform:

1. Grab a tennis ball
2. Find your wrist flexors. An easy way to do this is to put your fingers on the inside of your forearm close to the elbow.
3. Roll the tennis ball back and forth across the area between you and your hand or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.

15/02/2019

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 14: wrist extensor muscles
Perfect if you:
1. Have tightness or pain in your forearm
2. Have pain in your wrist
3. Have difficulty with gripping
4. Have pain in your lateral elbow
5. Have pain along the he back of your forearm to your 3rd finger

How to perform:

1. Grab a tennis ball
2. Find your Subclavius muscle. An easy way to do this is to put your fingers on the front of your chest just below your collar bone.
3. Roll the tennis ball back and forth across the area between you and your hand or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.
# mobilept

13/02/2019

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 13: subclavius muscle
Perfect if you:
1. Have tightness or pain in the subclavius muscle
2. Have pain in your biceps
3. Have inner forearm arm pain
4. Have pain with taking a deep breath
5. Have pain along your sternum
6. Pain in your first 3 fingers
(Yes this little muscle can cause havoc!)

How to perform:

1. Grab a tennis ball
2. Find your Subclavius muscle. An easy way to do this is to put your fingers on the front of your chest just below your collar bone.
3. Roll the tennis ball back and forth across the area between you and your hand or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.
# mobilept

12/02/2019

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 12: pectoralis major muscle
Perfect if you:
1. Have tightness or pain in the pectoralis major muscle
2. Have pain at the front of the shoulder
3. Have upper arm pain
4. Have inside elbow or forearm pain especially in your wrist flexors
5. Have pain along your sternum

How to perform:

1. Grab a tennis ball
2. Find your Pectoralis major muscle. An easy way to do this is to put your hand on the front of your chest just below your shoulder .
3. Roll the tennis ball back and forth across the area between you and your hand or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.
# mobilept

12/02/2019

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 11: bicep muscle
Perfect if you:
1. Have tightness or pain in the bicep muscle
2. Have pain at the front of the shoulder
3. Have upper arm pain
4. Have elbow pain especially in your wrist flexors

How to perform:

1. Grab a tennis ball
2. Find your Bicep muscle. An easy way to do this is to put your hand on the front of your upper arm.
3. Roll the tennis ball back and forth across the area between you and your hand or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.
# mobilept

11/02/2019

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 10: tricep muscle
Perfect if you:
1. Have tightness or pain in the tricep muscle
2. Have pain at the back of the shoulder
3. Have upper arm pain
4. Have “tennis elbow” or “golfers elbow”

How to perform:

1. Grab a tennis ball
2. Find your Tricep muscle. An easy way to do this is to put your hand on the back of your upper arm.
3. Roll the tennis ball back and forth across the area between you and a wall or the floor or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.
# mobilept

08/02/2019

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 8: Posterior shoulder capsule/ Rotator Cuff muscle
Perfect if you:
1. Have tightness or pain in the back of your shoulder.
2. Have back of shoulder tightness when you reach across your body
3. Have pain with brining your arm into internal rotation (such as with throwing a ball)

How to perform:

1. Grab a tennis ball
2. Find your Posterior Capsule/Rotator Cuff. An easy way to do this is to put your hand on the back of your true shoulder joint in that little divot before you get to your shoulder blade.
3. Roll the tennis ball back and forth across the area between you and a wall or the floor or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.
# mobilept

08/02/2019

Such a treat to work with friend and Dove Award Winning Christian Artist Mark Schultz! His faith, his voice, his stories y’all! Don’t miss him if he comes to your town!

08/02/2019

Roll Out: Tennis Ball Edition is here! Did you know you can change your Central Nervous System and reduce the tightness and pain in your body using a simple tennis ball? Here we go.
Day 7: Rotator Cuff/Infraspinatus muscle
Perfect if you:
1. Have tightness or pain in the back of your shoulder or what feels like your lateral shoulder/deltoid or extending down your arm.
2. Have back of shoulder tightness when you reach across your body
3. Have tightness or pain with reaching with your arm in your upper back/shoulder
4. Have pain with brining your arm into a hitchhiker position.

How to perform:

1. Grab a tennis ball
2. Find your Rotator Cuff/ Infraspinatus muscle. An easy way to do this is to put your hand on your shoulder blade. The muscle on top of your lower shoulder blade is the Infraspinatus.
3. Roll the tennis ball back and forth across the muscle between you and a wall or the floor or hold it on a Trigger Point for no more than 2-3 minutes, try it another 1-2 times today.
# mobilept

Advanced Performance Physical Therapy

22/04/2019

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