PREHAB & REHAB VIDEOS

01: Upper Back, Neck, and Shoulder Therapy Routine

Improve posture, reduce pain, and strengthen critical stabilizing muscles with this guided routine taught by LT Marjorie Lloyd, OCS — Lead Physical Therapist. This session walks you through upper thoracic mobility, pec stretching, scapular strengthening, and deep-neck activation that restores proper alignment and reduces tension. You’ll learn foam-roller mobility, pec opening variations, the W-T-Y shoulder-blade sequence for postural strength, and chin-tuck drills to counter forward-head posture. Each movement is demonstrated with clear, corrective cues to help you build stability and long-term resilience. Whether you're dealing with long hours at a desk, military training demands, or chronic tightness, this routine delivers proven, physical-therapy-backed results. Watch the full session and train with a specialist in movement, posture, and injury prevention.

02: Essential Posture Fix and Upper Back Mobility Routine

Strengthen your shoulders, improve overhead mechanics, and reduce pain with this targeted routine taught by LT Marjorie Lloyd, OCS — Lead Physical Therapist. This session covers the essential W-T-Y scapular sequence along with internal and external rotation drills that reinforce rotator cuff stability. You’ll learn how to correctly activate the mid-trap, lower-trap, rhomboids, and rotator cuff to support healthy movement patterns and protect the shoulder during daily tasks, training, or duty demands. Exercises are demonstrated step-by-step and include progressions from neutral to 90-90 positioning for advanced stabilization work. Use this routine to rebuild strength, reinforce posture, and create long-term shoulder resilience.

03: Ankle Sprain Recovery and Strengthening Routine

Rebuild ankle mobility, stability, and strength after a sprain with this targeted rehab session led by LT Marjorie Lloyd, OCS — Lead Physical Therapist. This routine walks you through restoring dorsiflexion, regaining proprioception, and strengthening all four directions of ankle movement to support a safe return to activity. You’ll learn half-kneeling dorsiflexion drills, alphabet mobility work, isometric options for painful ankles, and band-resisted exercises for inversion, eversion, dorsiflexion, and plantarflexion. The session ends with standing progressions including shin raises, calf raises, heel walks, and toe walks for full functional recovery. Use this routine to reduce stiffness, improve ankle control, and rebuild confidence after an injury.

04: Ankle Balance and Proprioception Training

Regain balance, reaction time, and proprioception after an ankle sprain with LT Marjorie Lloyd, OCS — Lead Physical Therapist. This session demonstrates how to restore neuromuscular control through single-leg stance variations, eyes-closed balance work, and unstable-surface drills using simple at-home tools like a pillow. These progressions are essential for preventing repeated ankle rolls and improving real-world stability.

05: How to Treat Tennis Elbow with Strengthening

Learn how to treat lateral elbow pain—commonly known as tennis elbow—with a targeted strengthening program led by LT Marjorie Lloyd, OCS — Lead Physical Therapist. This tutorial explains why rest makes tendon pain worse and shows the correct progression: isometric loading, wrist extension, supination, pronation, grip training, and long-lever variations to safely rebuild tendon capacity. These exercises can be done anywhere and are essential for long-term recovery.

06: Acute Back Pain Relief and Core Stabilization Routine

Relieve acute lower back pain and restore strong, safe movement with guidance from LT Marjorie Lloyd, OCS — Lead Physical Therapist. This routine teaches how to activate the transverse abdominis to support the spine, followed by marching drills, dead bug work, lower trunk rotations, glute and hamstring stretching, sciatic nerve glides, hip-flexor mobility, cat-cow, and bird dog stability training. Each step helps reduce spasms, ease pain, and retrain the back to move without fear.

07: Core Strength Progressions for Back Pain Recovery

Once your back pain begins to improve, you can start building long-term stability with these core progressions taught by LT Marjorie Lloyd, OCS — Lead Physical Therapist. This routine includes bridges, single-leg bridge variations, side planks, full planks, and bird dog exercises designed to strengthen the glutes, deep core, and spinal stabilizers. These movements prepare your body for a return to the gym and help prevent future flare-ups.

07: Core Strength Progressions for Back Pain Recovery

08: Hip Strengthening for Knee Pain and Athletic Stability

Build strong hips, fix knee alignment, and reduce injury risk with this glute-focused routine taught by LT Marjorie Lloyd, OCS — Lead Physical Therapist. You’ll learn rotary glute activation, pelvic stability drills, band walks, diagonal step-backs, lateral walks, step-up hip isolation, and a step-down alignment test used in PT clinics. These exercises support better running, jumping, and sport performance while preventing valgus collapse and knee pain.

09: Fix Patellar Tendon Pain with Proven Strength Exercises

Reduce pain below the kneecap and rebuild tendon strength with this patellar tendinosis routine taught by LT Marjorie Lloyd, OCS — Lead Physical Therapist. This session covers progressive loading through wall sits, slow knee extensions, squat and leg-press variations, staggered-stance squats, forward hops, bounding, and depth-drop deceleration training. These exercises help runners, jumpers, and lifters restore power while keeping the knee aligned and protected.

10: Lateral Split Squats for Patellar Tendon Recovery

When recovering from patellar tendonitis or tendinosis, it’s important to load the knee in multiple directions—not just straight forward. In this instructional clip, LT Marjorie Lloyd, OCS — Lead Physical Therapist, demonstrates how to perform lateral split squats correctly. You’ll learn how to shift weight to the outside leg, keep the inside leg straight, and drive the hips back to build tendon strength safely and effectively.

11: Hamstring Strain Rehab and Eccentric Strength Training

Recovering from a hamstring strain requires gentle mobility, activation, and progressive strengthening. In this session, LT Marjorie Lloyd, OCS — Lead Physical Therapist, guides you through safe hamstring stretching, nerve flossing, stability ball curls, bridge progressions, single-leg balance, step-ups, multi-direction lunges, single-leg RDLs, and Nordic eccentrics. These exercises help restore flexibility, rebuild power, and protect against reinjury.

12: Achilles Tendinopathy Stretches and Mobility Testing

Achilles tendon pain often comes from calf tightness, poor ankle mobility, or limited foot mobility. In this session, LT Marjorie Lloyd, OCS — Lead Physical Therapist, demonstrates how to stretch the gastroc and soleus, test ankle mobility with a knee-to-wall assessment, and check foot mobility for proper pronation and supination. Improving these three areas reduces strain on the Achilles and restores efficient shock absorption for walking and running.

13: Achilles Tendon Strengthening Progressions

Strengthen your Achilles tendon safely with this progressive routine taught by LT Marjorie Lloyd, OCS — Lead Physical Therapist. You’ll learn floor-based calf raises, single-leg variations, eccentric lowering, soleus-focused strengthening, and full-range step work. Once strong enough, you’ll move into quick rebounding heel raises to prepare for jumping and a return-to-running program. These exercises build tendon capacity and reduce reinjury risk.

14: Plantar Fascia Pain Relief and Foot Strengthening

Plantar fascia pain on the bottom of the foot often comes from poor footwear, weak foot muscles, or tight calves. In this session, LT Marjorie Lloyd, OCS — Lead Physical Therapist, demonstrates plantar fascia stretching, deep self-massage, gastroc and soleus stretches, towel scrunches, toe-yoga drills, ankle strengthening with bands, and calf raises with toe elevation to target the intrinsic muscles of the foot. These exercises help reduce pain and rebuild healthy foot mechanics.