Prime Athletic Therapy & Performance

Results like this don’t happen by accident.

They happen when someone finally stops guessing…
Stops “just resting it”…
Stops pushing through pain…

…and follows a clear plan built for their body.

If you’re an active adult or athlete tired of dealing with nagging pain, this is your sign.

You don’t need more ice.
You need a strategy.

DM me “MOVE” and let’s see if we’re a good fit.

Pain relief is only Phase 1 of recovery.

If you stop there, the injury often comes back.

At Prime Athletic Therapy & Performance, we guide athletes and active adults through our 3R Performance System:

✔ Reset
✔ Rebuild
✔ Return to Performance

Because the goal isn’t just feeling better.

It’s getting back to doing what you love without setbacks and better than before.

Behind every testimonial is someone who was frustrated.

Someone who thought:

“Maybe this is just how it is now.”

“Maybe I’m just getting older.”

“Maybe I have to give up _____.”

But they didn’t.

They committed to doing it the right way.

And now they’re back to the workouts, sports, and life they love.

If you’re stuck in the injury cycle… you’re not broken.
You just need the right approach.

Spots are limited each month.
Message me to get started.

5 exercises we like that you can run through right after training (or the next day) to calm soreness, restore mobility, and keep your spine happy. This is great for post-training or post-deadlifts. Use this basic flow for mild muscular soreness, not sharp or radiating pain. Numbness or Tingling is never ok and should be evaluated by a healthcare professional.

Perform the following:
1. Cat Cow (Spinal Mobility Reset)
8–12 slow, deep cycles
Focus on breathing with the movement (inhale = arch, exhale = round)

2. 90/90 Breathing with Pelvic Tilt
5–8 deep breaths
Keep hamstrings gently engaged to keep pelvis tucked
Imagine “melting” your low back into the floor as you exhale

3. Glute Bridge
2 sets of 10–12 reps
Pause 1–2 sec at the top
Keep ribs down and avoid overextending your low back

4. Bird Dog
2 sets of 6–8 reps per side
Slow tempo: 3 seconds out, 3 seconds back
Keep your belly button gently pulled toward your spine

5. Half-Kneeling Hip Flexor Stretch + Side Bend
20–30 sec hold per side, 2 rounds
Slight pelvic tuck to feel the stretch deep in the front of the hip
Reach arm overhead and gently lean toward front leg for extra side body length

💡 Pro tip:
Do this right after your deadlift sessions as “closing work” to reduce next-day stiffness. On recovery days, you can run it once or twice to speed up blood flow and healing.

An injured patient’s honest experience. If physical therapy didn’t work for you…
Maybe you just haven’t experienced the right kind yet.”

👉 Book a consult — 636-698-0841
👉 Ask better questions
👉 Demand better care
www.primeathletictherapy.com