The Physio Fix

03/17/2026

✨ Median Nerve Flossing for Cervical Radiculopathy ✨

One of my favorite exercises for people dealing with cervical radiculopathy (nerve-related neck pain) is median nerve flossing.

When a nerve coming from the neck becomes irritated or sensitive, it can cause symptoms that travel into the shoulder, arm, or even the hand. Things like tingling, numbness, burning, or radiating pain are all common signs. ⚡️

Median nerve flossing is a great way to gently restore movement to the nerve without aggressively stretching it.

🔑 Encourages healthy nerve mobility
🔑 Helps reduce nerve sensitivity
🔑 Improves tolerance to neck and arm movement
🔑 Can help calm radiating arm symptoms

The goal here isn’t to stretch the nerve. Instead, we are gently sliding the nerve through its surrounding tissues, which helps the nervous system tolerate movement better. 🧠

Simple movement, but it can make a big difference for people dealing with neck pain that travels into the arm.

Save this one for later if your neck pain likes to send symptoms down your arm 👋

03/16/2026

🦵Heavy squats are serious business. Make sure you’re prepared🦵

When your training session calls for big sets of 5, you must make sure your hips, back, and ankles are ready to produce the strength and power you need. Here are some simple ways from to help get ready for the best squat session of your life that take minimal time and equipment.

1️⃣ KB Groin + Ankle Rock: moderate weight KB, keep the open foot in line with the knee and push the hip open as you lean

2️⃣ Loaded Pigeon: moderate weight KB, let the weight of the KB pull you forward. Great way to prepare the hip external rotators to movement under load

3️⃣ Deep Squat + Overhead Reach: use the KB to pull you into as deep and upright position as you can and use the KB for balance and leverage to rotate through the trunk

4️⃣ Loaded Ankle Rock: moderate weight KB, great for preparing the foot and ankle complex to support big loads

5️⃣ Groin Rock + Lift: great for preparing for deep hip flexion and smooth and efficient hip stability and rotation.

💪 Preparing for the work of heavy squatting doesn’t need to be fancy or complicated, but it does need to be effective. Work through these exercises in a quick circuit before your next squat session and unlock your full squat power and potential!

‼️Like , share and save for your next squat day and let us know what you think!

03/15/2026

❇️Want to work on both your muscle flexibility and joint mobility?

❤️I have created an entire mobility program that you can do at home!!! You will get 4 days a week of mobility work, always an upper body day, a lower body day, a spine day and then an extra full body day. Routines change every week and are less than 10 mins a day! Comment “flexy” below 👇🏻 & I’ll send you info on how to get 2 weeks free ❤️

Now back to todays post:

🎈Even if you don’t notice any of the symptoms, it never hurts to get more mobility, especially in the shoulders, spine & hips. I call these areas the BIG 3 in terms of mobility work-they need to be worked on often for joint health!

If you have a couple of yoga blocks (or something comparable) at home, then this is a perfect routine that gives you a little bit of everything!

1️⃣ Sidelying Open Book
2️⃣ Alternating Hip Flexor / Hamstring
3️⃣ Shoulder Extension Stretch
4️⃣ Childs Pose Lift Offs
5️⃣ Prone Shoulder ER Lift Offs
6️⃣ Prone Hip ER Lift Offs
7️⃣ Prone Hip IR Lift Offs
8️⃣ Front Splits Stretch Progression
9️⃣ Pancake Stretch Progression

💯Tag someone who could use more mobility!
❤️ Like and save if you found it helpful!
⬇️Post questions or comments below!⬇️

03/13/2026

Hey everyone!!!!

I (Stacie Barber) have been nominated for a STROKE HERO AWARD, after advocating so hard for my husband, Logan and taking over his care 18 months ago!!!!

But I need your VOTE to win! Currently in 2nd place with 5 days left!

If you think I’m a hero and want to vote, the link is below!

You can vote every 24 hours!!!

Thank you so much!!!!!!

2026 Voters’ Choice Stroke Hero Award finalist. Learn about the contributions Stacie is making in the stroke community and place your vote.

03/13/2026

🌟 MPFL Repair Rehab 🌟

Ever dislocated or subluxed your kneecap? 😬

🔆A patellar subluxation means that the kneecap has briefly slid out of its normal place in that groove. In most cases the kneecap moves towards the outside of the body when it slides out of place. This can be a one-time event, or it can happen multiple times.

If it happens frequently there could be damage to the MPFL (Medial Patellofemoral Ligament) and if conservative treatment does not increase the strength and stability then a repair might be best.

The first goal of PT post repair is to restore ROM, first getting extension, then quad control + strength and then working on normalizing gait before worrying too much about flexion.

🦵These 6 exercises work on range of motion, basic quad strength and control, hamstring / posterior chain strength and adductor strength to improve the medial stability to the knee joint.

1️⃣ Groin Squat Walks
2️⃣ Split Squat to Foam Roller
3️⃣ Weighted Wall Sit with Calf Raise
4️⃣ Knee Extension
5️⃣ Captain Morgan Holds
6️⃣ Keiser Squats

🔆Another rehab consideration ➡️ We require a certain amount of range of motion in order to walk efficiently. Gait cycle Practice is a great addition to traditional exercise program because it trains the muscles to move through functional movement patterns.

‼️As always, it is important to rule out tears, fractures, or other serious pathologies prior to using a one size fits all approach for knee pathology. A physical therapist or primary care provider can assist you with a diagnosis.

❗️Like, comment, save & share with a friend who’s always got some acute knee pain!

03/12/2026

🚨Shoulder “Impingement” Rehab (Early Phase)🚨

🤔Have you heard this diagnosis before? I would be surprised if you haven’t, as it’s pretty dang common. Let’s talk a little more about it.🤔

🎁As you may or may not know. we have a lot of muscles, tendons, & ligaments in and around the shoulder joint- the shoulder is one of the most complex joints and that thing is absolutely packed with structures to help stabilize it. Well, with all those structures, it’s normal to have some irritation from time to time and it’s also normal to feel some “impingement” type symptoms / things feeling like they’re being pinched when you move you arm (usually) overhead. It’s a crowded area after all!

🎁We’ve kind of moved away from calling this impingement- a much better term is subacromial pain syndrome. Basically what happens is the structures between the humerus and the acromion become irritated (remember, tight space) when something isn’t moving well or working right- could be thoracic spine, could be rotator cuff weakness, etc. so first we reduce aggravating activities and restore mobility/strength/stability then we begin reintegration of those overhead movements.

🎉Let’s call this phase 1 rehab (mobility + strength)

1️⃣ Assisted Wall Flexion
2️⃣ Wall Thoracic Rotation
3️⃣ Wall Thoracic Extension Band
4️⃣ Band Pull Aparts
5️⃣ Band External Rotation

‼️Tag a friend that needs to see this!
⚠️Let me know if you have any questions!