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Monday 8am - 7pm Tuesday 8am - 7pm Wednesday 8am - 7pm Thursday 8am - 7pm Friday 8am - 6pm

Performance Driven Physical Therapy

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United States
Wilmington, DE
Performance Driven Physical Therapy

We provide Physical Therapy assessments, rehabilitative services, prehabilitative services, and performance evaluation. Open 7 days a week!

Please email or message to setup an appointment!

10/28/2025

How’s your Conventional deadlift form? Let’s break it down and see!
Start position:
✅ Feet hip width
✅ Back straight
✅ Shoulders over the bar
✅ Shoulders higher than hips which are higher than knees
✅ Shoulder Engaged (lats). Elbow still pointed out and not back
✅ Knees out

Moving:
✅ Keep the back static (don’t round more, or extend more).
✅ Keep bar in contact with the leg the entire time
✅ Think of it more as a PUSH the floor away rather than pulling the bar off the ground.
✅ Once you stand up straight, don’t lean back too far. It is very common to try to maintain standard of shoulder behind the bar that people will over extend. As long as you stand up straight and shoulders are engaged, the standard will be maintained.
✅ On the way down, hinge. Slide the bar down until it passes the knee before bending the knee.

Do you have back pain with deadlift? Use some of those cues to check your form.

Need a bit more help? Reach out! We will love to help and get you back deadlifting without pain!
____________________________
At Performance Driven PT, we specialize in helping active individuals address their pain and optimize their movement so that they can enjoy participating in their sports and activities pain free to continue to live a pain free lifestyle!

Do you have pain that is limiting you from performing your activities❓Completely avoiding the movement is not always the answer! Let us help you return you to your activities❗️

Questions? DM or contact us!
📧: info@pdphysicaltherapy.com
📞 : (302) 265-3212

Our 3-Step Process to return you to your activity:
1️⃣ Ease: RELIEVE your pain
2️⃣ Empower: Identify and treat the ROOT CAUSE of your pain.
3️⃣ Excel: MAXIMIZE your potential & long term pain relief.

05/26/2025

Today, we honor the heroes who made the ultimate sacrifice for our freedom. We remember their courage, their sacrifice, and their legacy. Have a safe Memorial Day!

03/26/2025

Here’s a little routine I like to hit the hip in all directions.
Key points:
✅ Start with 90/90 hip rotation. Front leg is working hip external rotation stretch. Rear leg is working hip internal rotation stretch.
✅ Activate the front glute to do a hip thrust up to your knee.
✅ Move the back leg forward and lunge. Allowing the knee to go over the toe. Feel front of the thigh (hip flexor stretch) on the back leg.
❌ Make sure you are not arching your back during the lunge!
✅ Bring the leg back and slowly control the descent.
✅ Switch side!
‼️ Modification 1: use the hands to help
‼️ Modification 2: break it down, work each part separately and combine!

Try this exercise if you have tight hips. Use this as a primer to help you move better to get that hip strong! Did it help? Leave any questions below or PM! Share with anyone that is experiencing back, hip, and knee pain! If pain increase, seek medical consult.

Would you like to work with us for your injury or would you like to prevent injury? Setup a free consult with us to see if we are good fit for YOUR prehabilitation/rehabilitation!
__________________________________
Questions? DM or contact us!
📧: info@pdphysicaltherapy.com
📞 : (302) 265-3212

Our 3-Step Process to return you to your activity:
1️⃣ Ease: RELIEVE your pain
2️⃣ Empower: Identify and treat the ROOT CAUSE of your pain.
3️⃣ Excel: MAXIMIZE your potential & long term pain relief.

03/15/2025

Tight back can not only lead to some back pain, but limit how much the shoulders and neck can move as well! Foam rollers are good and easy ways to get that spine moving.

Key points:
✅ Roll up and down the upper back keeping a neutral lower back.
✅ You can also hinge and extend the upper back but make sure you don’t arch the lower back as well. If you do you’ll start feeling more stretches in the lower back.
✅ Use the roller as a guide with some trunk rotation!
✅ Lay on the roller to stretch the spine while you are taking some breath. (Note: Roller in this video was too small, so a second one was added to support the neck).
✅ Use the arm to add a stretch to your chest!

Try these if you are at your desk a lot or if you feel like your back is tight! Leave any questions below or PM! Share with anyone that could benefit. If exercising is making the pain worst, make sure you seek medical evaluation!

Would you like to work with us for your injury or would you like to prevent injury? Setup a free consult with us to see if we are good fit for YOUR prehabilitation/rehabilitation!
__________________________________
Questions? DM or contact us!
📧: info@pdphysicaltherapy.com
📞 : (302) 265-3212

Our 3-Step Process to return you to your activity:
1️⃣ Ease: RELIEVE your pain
2️⃣ Empower: Identify and treat the ROOT CAUSE of your pain.
3️⃣ Excel: MAXIMIZE your potential & long term pain relief.

01/31/2025

Here are some exercises to help open your shoulder before a shoulder workout day. It can also help open the shoulder if you are sitting at a desk a lot throughout the day.
1️⃣ Banded Pec Stretch with joint stretch: Place the hand inside the band. This will allow the arm to stay relax during the stretch. Step away from the anchor to allow the band to pull the shoulder joint apart (called distraction of the joint). Turn away and feel a stretch in the front of the chest. Take some deep breath and allow your arm to settle into the stretch.
2️⃣ Banded distraction with rotation: maintaining same position as last stretch, turn the palm up and down allowing shoulder to rotate (shoulder internal and external rotation). ❌Making sure that you do not round the shoulder as your rotate the palm down. ❌
3️⃣ Banded thoracic rotation with lats stretch: take a knee. Keeping the front knee tracking over the toe, rotate the chest allowing the arm to go overhead. You will feel a back and lats stretch

Try these out if you have tight shoulders! Share with anyone that is having shoulder pain. If pain is increased with exercises, stop and consult medical professional.

Would you like to work with us for your injury or would you like to prevent injury? Setup a free consult with us to see if we are good fit for YOUR prehabilitation/rehabilitation!
__________________________________
Questions? DM or contact us!
📧: info@pdphysicaltherapy.com
📞 : (302) 265-3212

At Performance Driven PT, we specialize in helping active individuals address their pain and optimize their movement so that they can enjoy participating in their sports and activities pain free to continue to live a pain free lifestyle!

Do you have pain that is limiting you from performing your activities❓Completely avoiding the movement is not always the answer! Let us help you return you to your activities❗️

Our 3-Step Process to return you to your activity:
1️⃣ Ease: RELIEVE your pain
2️⃣ Empower: Identify and treat the ROOT CAUSE of your pain.
3️⃣ Excel: MAXIMIZE your potential & long term pain relief.

12/31/2024

2024 was an amazing year. Thank you for trusting and working with us. Looking forward to 2025 as we keep growing and serving our community!

Happy New Year!

12/25/2024

Wishing all a Merry Christmas and Happy holiday!

11/28/2024

Happy Thanksgiving from the PDPT! 🦃

We are thankful for our amazing community. Thank you for trusting us with your health.

11/25/2024

KB arm bar is portion of the Turkish get up that we can use to work on core and shoulder stability! Typically when we have shoulder pain, we tend to lack mobility, strength, or control of the shoulder. When the shoulder is tight, as we rotate the shoulder into a thumb down position (internal rotation), the shoulder will round forward. If you tend to sit at a desk a lot, you tend to be in a shoulder internal rotation and palm down (pronated position). Which tend to limit how far you are able to go into external rotation (thumb up position).

Key points:
✅ Keep the arm/weight stacked over the shoulder!
✅ Perform exercise slowly to build strength and control.
‼️You can start without weight and slowly add some light weight!
‼️Suggested rep schemes: 5-10 arm bar under control, rotation: 10 per set

Try these out to work on some shoulder strength & control! Share with anyone that is having shoulder pain. If pain is increased with exercises, stop and consult medical professional.

Would you like to work with us for your injury or would you like to prevent injury? Setup a free consult with us to see if we are good fit for YOUR prehabilitation/rehabilitation!
__________________________________
Questions? DM or contact us!
📧: info@pdphysicaltherapy.com
📞 : (302) 265-3212

At Performance Driven PT, we specialize in helping active individuals address their pain and optimize their movement so that they can enjoy participating in their sports and activities pain free to continue to live a pain free lifestyle!

Do you have pain that is limiting you from performing your activities❓Completely avoiding the movement is not always the answer! Let us help you return you to your activities❗️

Our 3-Step Process to return you to your activity:
1️⃣ Ease: RELIEVE your pain
2️⃣ Empower: Identify and treat the ROOT CAUSE of your pain.
3️⃣ Excel: MAXIMIZE your potential & long term pain relief.

09/24/2024

If you tend to do a lot of toes to bar, GHD sit ups, hollow hold, or a lot of core exercises where you only maintain a stiff spine, take a quick look at this!
If you are constantly contracting those muscles, it can force you into a flexed position. This in turn will limit her ability to open your chest to reach overhead for example.
Key points:
✅ Grab a light kettlebell or light med ball. Placed it on the abdominal. (Note I am using 26lbs kettlebell here)
✅ You can find a sore spot and hold.
✅ You can also take some deep breath pushing the weight away. As you breathe out, it will come back down. You can think of this like strengthening for the breathing muscles!
‼️Suggested rep schemes: 2-5 minutes

Try this exercise to work on relaxing your abdominal muscles to help with back pain and opening your chest for overhead exercises. Leave any questions below or PM! Share with anyone that could benefit. If exercising is making the pain worst, make sure you seek medical evaluation!

Would you like to work with us for your injury or would you like to prevent injury? Setup a free consult with us to see if we are good fit for YOUR prehabilitation/rehabilitation!
__________________________________
Questions? DM or contact us!
📧: info@pdphysicaltherapy.com
📞 : (302) 265-3212

Our 3-Step Process to return you to your activity:
1️⃣ Ease: RELIEVE your pain
2️⃣ Empower: Identify and treat the ROOT CAUSE of your pain.
3️⃣ Excel: MAXIMIZE your potential & long term pain relief.

09/13/2024

‼️Tissue healing can vary a lot between types of tissue and how severe the injury is! ‼️

One of the questions we get from our clients is “How long will this take to heal?”❤️‍🩹

After we get injured, we want to get back to what we were doing ASAP. But the reality it takes time.

Above you can see the AVERAGE time for certain tissues to heal based on how severe it is.

When we know the type of injury it can help guide the rehab program and prepare our mindset to execute the recovery process without causing further injury & being frustrated with the unknown.

The tissue healing time frame can help as a guide and reminder that we cannot force the body to heal faster than it is physiologically possible.

So what we can do to help optimize the healing process? Get plenty of rest, follow precautions by your healthcare provider, make sure your nutrition is in check, and staying positive throughout the rehab process.

Source: Axe MJ, et al. Potential Applications of Hyaluronans in Orthopedics. Sports Medicine. 2005
____________________________
At Performance Driven PT, we specialize in helping active individuals address their pain and optimize their movement so that they can enjoy participating in their sports and activities pain free to continue to live a pain free lifestyle!

Do you have pain that is limiting you from performing your activities❓Completely avoiding the movement is not always the answer! Let us help you return you to your activities❗️

Questions? DM or contact us!
📧: info@pdphysicaltherapy.com
📞 : (302) 265-3212

Our 3-Step Process to return you to your activity:
1️⃣ Ease: RELIEVE your pain
2️⃣ Empower: Identify and treat the ROOT CAUSE of your pain.
3️⃣ Excel: MAXIMIZE your potential & long term pain relief.

08/28/2024

When it comes to front rack limitation, we will look at your upper back, lats, and triceps mobility. If any of those are tight, it will put more stress into your wrist and leads to wrist pain. However, if you’ve been working on your those and are still having wrist pain, maybe you should take a look at your wrist and finger mobility! Here are some idea of exercises to work on wrist and finger mobility and strength!

1️⃣ Wrist extension stretch (pronated palm)
2️⃣ Wrist extension stretch (supinated)
3️⃣ Wrist flexion stretch
4️⃣ Ulnar Deviation stretch
5️⃣ Fingers hinge
6️⃣ Fingers press

Questions with these or need some idea for thoracic, lats, triceps stretching? Let us know!
____________________________
At Performance Driven PT, we specialize in helping active individuals address their pain and optimize their movement so that they can enjoy participating in their sports and activities pain free to continue to live a pain free lifestyle!

Do you have pain that is limiting you from performing your activities❓Completely avoiding the movement is not always the answer! Let us help you return you to your activities❗️

Questions? DM or contact us!
📧: info@pdphysicaltherapy.com
📞 : (302) 265-3212

Our 3-Step Process to return you to your activity:
1️⃣ Ease: RELIEVE your pain
2️⃣ Empower: Identify and treat the ROOT CAUSE of your pain.
3️⃣ Excel: MAXIMIZE your potential & long term pain relief.

Address

4514 New Linden Hill Road
Wilmington, DE
19808

Opening Hours

Monday	8am - 7pm
Tuesday	8am - 7pm
Wednesday	8am - 7pm
Thursday	8am - 7pm
Friday	8am - 6pm

Telephone

+13022653212

Website

http://www.pdphysicaltherapy.com/

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