https://www.eliteptcare.com/blog daily 0.75 2026-02-21 https://www.eliteptcare.com/blog/real-life-relief-how-to-protect-your-back-while-you-shovel monthly 0.5 2026-02-21 https://www.eliteptcare.com/blog/rlrwhentogethelp monthly 0.5 2026-02-09 https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/1770301752306-1FOJKTPOKOZU5GS53YRJ/DS4A3298.jpg Blog - Real Life Relief: When to Get Help - I specialize in human performance and am board certified in orthopedic and sports physical therapy, with advanced training in treating the male, female, and pediatric pelvic floor. My goal is simple: to help you move better, feel better, and live well – starting with answers to the questions you’ve always wanted to ask. Almost everyone I meet asks some version of the same question: Should I push through this pain, or is it time to get help? We’ve all felt it—the small twinge that comes before an injury. You hope it goes away. You stretch, apply heat, and keep going. But at a certain point, pain can linger, change, or start to interfere with daily life. https://www.eliteptcare.com/blog/pediatric-pelvic-floor-pt monthly 0.5 2025-06-20 https://www.eliteptcare.com/blog/transform-your-postpartum-recovery-with-pelvic-floor-therapy monthly 0.5 2025-01-22 https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/636fccfd-4601-47c6-ae8f-e00677e6ef19/Screenshot+2025-01-21+164947.png Blog - Transform your Postpartum Recovery with Pelvic Floor Therapy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/79013a30-16c9-42ed-9e84-fa45153f3a7d/Screenshot+2025-01-17+153254.png Blog - Transform your Postpartum Recovery with Pelvic Floor Therapy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/f2f30a6d-2673-4752-88a5-a5997db657db/Screenshot+2025-01-17+153844.png Blog - Transform your Postpartum Recovery with Pelvic Floor Therapy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/2f62a8ba-c910-43b2-ac7c-dff7a600b50e/Screenshot+2025-01-17+153948.png Blog - Transform your Postpartum Recovery with Pelvic Floor Therapy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/969ad8c1-76de-468c-8315-9f1bca6b1ba4/Screenshot+2025-01-17+154134.png Blog - Transform your Postpartum Recovery with Pelvic Floor Therapy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/33dcb771-271d-471a-a087-75967935bd7e/Screenshot+2025-01-17+154045.png Blog - Transform your Postpartum Recovery with Pelvic Floor Therapy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.eliteptcare.com/blog/could-telehealth-pt-be-right-for-you monthly 0.5 2025-01-08 https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/beecc4b9-2940-4651-a5d0-65f605dabcd7/image2+%284%29.jpeg Blog - Could Telehealth PT Be Right for You? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.eliteptcare.com/blog/finding-your-comeback monthly 0.5 2024-10-24 https://www.eliteptcare.com/blog/three-steps-to-stopping-urgency-in-its-tracks monthly 0.5 2024-06-15 https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/3283cdd4-7052-47f5-9c08-315d86bdd6a7/detrusor.png Blog - Three Steps for Stopping Urgency in its Tracks - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.eliteptcare.com/blog/stop-scrolling-and-read-this-for-your-neck-and-shoulders monthly 0.5 2024-05-01 https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/1714480264830-T208I3YJBUMBBEHP6K30/image-asset.jpeg Blog - Stop Scrolling and Read This for your Neck and Shoulders - So, if we’re fighting a losing battle against stress and gravity — is there anything we can even do? The most important thing is to understand how we would function in an ideal world so that we can strive for it when possible. Our spine works best with it’s aligned in a neutral position. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/07c2ea37-1f23-40b4-bc85-c9f4ff653693/718505ac28cd24c485d140be4a925cfc_f1311.png Blog - Stop Scrolling and Read This for your Neck and Shoulders - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/05ed2748-5c05-4bde-b08d-79fadfc625c2/914_Shoulder_Joint.jpg Blog - Stop Scrolling and Read This for your Neck and Shoulders - Make it stand out As you can see, when many structures pass through an already tight space, posture needs to remain excellent to maintain the maximal amount of space for them. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/d26af4e9-b333-4565-96eb-972e42eaff41/Screenshot+2024-04-30+130002.png Blog - Stop Scrolling and Read This for your Neck and Shoulders - Make it stand out See above: triggerpoint referral pattern for several muscles of the neck https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/db0d2ea6-445c-45e9-abae-8dfcd5e9cac0/alternating+fingertips+to+heels.jpg Blog - Stop Scrolling and Read This for your Neck and Shoulders - Make it stand out Start by laying with a foam roller along your spine, preferably a firm 36” roller positioned from your head to your tailbone. The first move is alternating reaching your fingertips towards your heels. Reach for a few seconds, then switch. Your head will stay put, this is a dynamic stretch for your neck. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/fd74c4c1-de1a-4e3a-97d4-015215f569ea/alternating+fingertips+to+ceiling.jpg Blog - Stop Scrolling and Read This for your Neck and Shoulders - Make it stand out Alternating arms, reach your fingertips to the ceiling. Hold for a second or two, then switch sides. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/1a6fd282-6414-492c-bd48-28b4e6322e32/rows.jpg Blog - Stop Scrolling and Read This for your Neck and Shoulders - Make it stand out Pulling both arms back at once, make a rowing or bench press motion emphasizing the stretch as your elbows come towards the ground. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/9b93bcd1-2f7c-4e38-a97d-c2ee725b845f/go+gos.jpg Blog - Stop Scrolling and Read This for your Neck and Shoulders - Make it stand out Reach one arm up overhead and one arm down by your hip (like a go-go dancer or a swimmer). Move arms slowly back and forth. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/51a89bda-dfad-4516-b504-19e743db901f/goal+posts.jpg Blog - Stop Scrolling and Read This for your Neck and Shoulders - Make it stand out Take your arms out to the side like goal posts with your fists level with your ears and your elbows level with your shoulders, then bring them smoothly up towards midline bringing your wrists and elbows together. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/e6cbfb11-5825-48f0-84c0-0b7c9e7f08d8/thoracic+extension.jpg Blog - Stop Scrolling and Read This for your Neck and Shoulders - Make it stand out HOLD YOUR HAIR OUT OF THE WAY! Cradling the back of your head in your hands, extend your back over the foam roller moving up and down to about the level of your shoulderblades. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/12ce4776-79d9-4d8d-939d-1c85159ae820/theracane.png Blog - Stop Scrolling and Read This for your Neck and Shoulders - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/e35b945e-d3b7-4c27-8d99-c2fb7e817ae6/chin+tuck.png Blog - Stop Scrolling and Read This for your Neck and Shoulders - Make it stand out Chin tucks — you can do this sitting upright, laying on your back, or sitting in your car by pressing up against the headrest behind you. Engage the deep muscles in the front of your neck, making a “double chin” motion. Hold for 10 seconds and complete 10 repetitions. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/1dfbae08-e39b-4b28-a9aa-b4d12caf3b03/scapular+retraction.png Blog - Stop Scrolling and Read This for your Neck and Shoulders - Make it stand out Scapular retraction — sitting upright, put your hands on your hips. Drawing your elbows back, engage the muscles of your mid-back and knit your shoulderblades together. Hold for 10 seconds and complete 10 repetitions. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/cc28cee8-77eb-4293-852e-227fba4ea080/prone+retraction+with+UE+lift.png Blog - Stop Scrolling and Read This for your Neck and Shoulders - Make it stand out Prone arm extension and scapular retraction — lying on your stomach, tuck your chin in and knit your shoulderblades together. Next, raise your hands a few inches and hold for 3-5 seconds. Complete 2 sets of 10. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/72248a81-14a0-494c-a0ed-75641c7a1a65/upper+trapezius+stretch.png Blog - Stop Scrolling and Read This for your Neck and Shoulders - Make it stand out Upper trapezius stretch — sitting upright, grip the side of your chair. Take your hand to the top of your head and gently pull your ear towards your shoulder until you feel a stretch on the side of your neck. Hold this position for 30 seconds, 3 rounds. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/5a4e1b72-efc2-43b3-9b0d-c5cc82bfbd68/neck+extensor+stretch.png Blog - Stop Scrolling and Read This for your Neck and Shoulders - Make it stand out Cervical extensor stretch — sitting upright, interlace your fingers behind your head and gently pull your head forward into a stretch of the muscles that attach to the base of your skull. Hold this position for 30 seconds, 3 rounds. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/b6046688-c63e-4f91-902c-ce145e6e1cea/pectoral+stretch.png Blog - Stop Scrolling and Read This for your Neck and Shoulders - Make it stand out Pectoralis major stretch — stand either in a doorway or a corner, place your arms on the doorway or wall, then lean forward until you feel a strong stretch sensation in your chest. Hold this position for 30 seconds, 3 rounds. https://www.eliteptcare.com/blog/why-you-yes-especially-you-should-be-drinking-more-water monthly 0.5 2024-03-26 https://www.eliteptcare.com/blog/should-you-try-dry-needling monthly 0.5 2024-03-26 https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/92cad8d7-e2f7-435a-bdbf-b3f08a606238/download_20160301_121034.jpg Blog - Should You Try Dry Needling? - Make it stand out This is me dry needling an Infantryman at Marine Corps Base Camp Pendleton to make sure his tennis elbow did not get in the way of grappling, shooting, typing, and writing. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/3785384d-b0a3-4415-bec5-ee5ad035ec02/20150311_095338.jpg Blog - Should You Try Dry Needling? - Make it stand out This is me dry needling an Army Green Beret in Kabul, Afghanistan to ensure his back pain did not keep him from his duties. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/518db46d-5952-4585-8747-0b352519142a/glut+min.jpg Blog - Should You Try Dry Needling? If you look at this map of the referral pattern of the gluteus minimus, you’ll see what looks exactly like sciatica. I’ve seen countless patients that come in with chronic “sciatica” and recover completely after treating this area! https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/7e014656-93ab-458d-a245-6e080b103782/upper+trapezius.jpg Blog - Should You Try Dry Needling? - Make it stand out This picture shows the upper trapezius and its surprising referral pattern to the head. Oftentimes patients with chronic headaches can resolve their symptoms after dry needling that taut, spasmed muscle at the top of their shoulder. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/62602353-c9a0-48d3-9f28-f95265c0de48/infraspinatus.jpg Blog - Should You Try Dry Needling? - Shoulder pain is often a result of overuse or weakness in the rotator cuff. One of the most notorious muscles for this is the posterior rotator cuff, or infraspinatus. The infraspinatus pattern, shown here, can often mimic disc herniations in the neck due to its propensity for radiating down the arm and into the fingers. https://www.eliteptcare.com/blog/how-do-i-find-the-right-pt-for-me monthly 0.5 2024-03-26 https://www.eliteptcare.com/blog/try-these-exercises-if-your-back-hurts monthly 0.5 2024-03-26 https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/e8e4fa10-4339-41f7-bbbf-31735e9fff27/c57gfrhc.png Blog - Try These Exercises if your Back Hurts - Make it stand out Make sure you keep your knee as straight as possible. Don’t have a stretch out strap? Try a dog leash or belt! https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/efd5f2be-8e87-412d-857e-51408517ba56/pe9h5duu.png Blog - Try These Exercises if your Back Hurts - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/02e7deb4-c917-4206-8a25-a0b472683991/image3.jpg Blog - Try These Exercises if your Back Hurts - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/1d44db89-bc4b-46ca-9e68-f48e054fb491/image2+%282%29.jpg Blog - Try These Exercises if your Back Hurts - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/ccc22cb5-a203-4b71-8477-9573eb8fd06a/image1+%282%29.jpg Blog - Try These Exercises if your Back Hurts - Make it stand out Make sure you roll to a slight angle to keep the foam roller off of your spine, this should be on the muscles next to the spine. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/25a3b133-0794-4cf0-9d5b-45ac73c7a1ba/image4.jpg Blog - Try These Exercises if your Back Hurts - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/654d95ac61957e573ed440fe/69fdc82d-70a5-43e7-93cb-cbfef053e98e/image0+%282%29.jpg Blog - Try These Exercises if your Back Hurts - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.eliteptcare.com/blog/6-reasons-for-concierge-pt monthly 0.5 2024-03-26 https://www.eliteptcare.com/launch-page daily 1.0 2025-05-26 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Home 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