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Monday 8am - 5pm Tuesday 3pm - 8pm Wednesday 8am - 5pm Thursday 12pm - 6pm Friday 8am - 5pm Saturday 8am - 11am

http://lewisptsr.com/, https://linktr.ee/lewisptsr

Lewis Physical Therapy & Sports Rehabilitation, 824 Route 88, Point Pleasant Beach, NJ (2026)

01/02/2026

This is how we reintroduce deadlifting BEFORE you’re ready to pull weight off the floor.

When your back is irritated, movement & graduated loading is almost always the first answer.

That’s where isometric rack pulls come in.

Here’s why I use them early 👇
• They reduce pain sensitivity
• They expose your back to deadlift-specific tension
• They rebuild confidence without movement
• They let us load the glutes & hamstrings safely

This isn’t yanking on the bar.

The focus 👇
• Drive your feet through the floor
• Use your glutes and hamstrings
• ZERO pulling from the low back
• No bar movement — just intent

How we progress it 👇
• Early: 3–4 sets of 30–45s (low intensity)
• Later: shorter holds (20s → 10s → 5s)
• Higher effort as tolerance improves

Same exercise.
Different stimulus.
Progressed intelligently.

⚠️ The biggest mistake lifters make is guessing when to load again.

👉 If you’ve been avoiding the bar because you’re afraid of reinjury, that’s your sign you need structure — not more rest.

📩 If pain is keeping you from training, DM me “EVAL” to book an evaluation today.

12/30/2025

Injured your back deadlifting and looking for ways to keep training?

After a back injury, most people jump too fast — or avoid loading altogether.
Both keep you stuck.
The landmine helps fix that.

Here’s why 👇
• It gives you more stability than a barbell alone
• You can load the glutes & hamstrings without over-stressing the back
• It lets you rebuild confidence before going heavy again

The mistake I see all the time 🚫
• Back foot way too far behind
• Weight shifts backward
• Turns into balance work instead of a hinge
That defeats the entire purpose.

Instead 👇
• Outside leg = working leg
• Inside hand holds the bar
• Back foot lightly on the toes — just a kickstand
• Same RDL cues: slight knee bend, hips back, stop around mid-shin

This lets you:
✅ Load heavier than single-leg
✅ Stay controlled
✅ Progress without flaring up your back

👉 Stay tuned for Part 3, where I break down how I use isometric rack pulls to reduce pain and rebuild deadlift confidence even earlier in rehab.

📩 If back pain is keeping you from training — or you can’t throw without shoulder pain — DM me “EVAL” to book an evaluation today.

12/22/2025

Hurt your back deadlifting… and worried it might happen again?

You’re not weak.
You’re not broken.

Here’s what happens 👇
• You tweak your back once
• You rest longer than needed
• You avoid deadlifts completely
• Your confidence drops… and so does your tolerance to load

The problem isn’t the deadlift.
The problem is never rebuilding it the right way.

⚠️ Most lifters are told to either:
• “Just rest”
• “Stretch it out”
• Or avoid deadlifting forever
None of those actually prepare your body to lift again.

Instead 👇
You need a graded reintroduction:
• Start with controlled hip hinges
• Use the right RDL setup & cues
• Load the glutes and hamstrings without irritating the back
• Build confidence before intensity

That’s exactly what this series is breaking down.

👉 Stay tuned for Part 2, where I break down why I how & why we use a Landmine RDL for returning to deadlifting safely.

📩 If you can’t deadlfit without back pain — or pain is keeping you from training the way you want — DM me “BACK” today
We’ll map out a clear plan to get you lifting & training pain-free again.

12/17/2025

Still Guessing With Shoulder Rehab? This Is the Missing Piece
Most adults with shoulder pain never actually load the shoulder correctly — which is why the pain keeps coming back.
To finish this rebuild sequence, we add a scaption-based isometric — one of the most effective ways to build rotator cuff strength without flaring symptoms.
Here’s what matters 👇
✅ Arm slightly off the side of the hip (~15°)
✅ Thumb up
✅ Shoulder blade set down and back
✅ Neck relaxed — no shrugging
✅ Pressure goes up into the band (no swinging)
If it’s wrong, you’ll feel:
❌ Pinching in the front or side of the shoulder
❌ Upper trap and neck takeover
If it’s right, you’ll feel:
✅ Deep rotator cuff engagement
✅ Better shoulder control
✅ Less pain overhead
Programming that actually works:
• 2–3 sets of 30–60+ second holds
• Short rest (15–20 sec)
• Long-duration isometrics = better pain response + real loading
• Bonus: BFR to accelerate adaptation
These three isometrics (ER, IR, Scaption) are where I start with many shoulder pain cases — but they only work when matched to the right shoulder problem.
👇 DM “SHOULDER” to book an evaluation today if shoulder pain is holding you back from throwing or lifting pain-free.

12/13/2025

Still dealing with shoulder pain after weeks of “working through it”? It’s time to build a stable foundation.

After dialing in ER isometrics, the next step in rebuilding a stronger, more resilient shoulder is the internal rotation isometric — and most athletes have never been coached to do this correctly.

Here’s what you’re aiming for 👇

✅ The movement is inward, toward your belly
✅ Tension should feel deep in the armpit — that’s the true IR musculature
✅ You may feel a little forearm — but it should be minimal
✅ Most of the load comes from the pec + deep internal rotators

❌ If it’s all elbow? You’re doing it wrong
❌ If you don’t feel it in the armpit? We need to adjust your setup

ER + IR isometrics together create the foundation of shoulder stability — especially for
pitchers and CrossFit athletes dealing with front-of-shoulder pain.

👇 DM “SHOULDER” to book an evaluation today if shoulder pain is holding you back from throwing or lifting pain-free.

12/10/2025

The Key to Successful Rehab is Early Loading

If you’re rebuilding a painful shoulder, your external rotation isometric is one of the most important early drills… but most people do it wrong.

Here are the biggest mistakes I see:
❌ The shoulder pops forward as they press
❌ The elbow drifts away from the body
❌ They feel it in the front or side of the shoulder — both signs of instability
❌ No tension in the actual muscle we’re targeting

Here’s what you WANT instead 👇
✅ Elbow tucked
✅ TRX/band that won’t move
✅ Slow, steady pressure outward
✅ ALL the tension in the back of the shoulder — the posterior cuff

If you feel it anywhere else, we reposition the shoulder blade or adjust the angle until the right muscles are doing the work.

Stay tuned — Reel 3 breaks down the IR isometric and how to pair it with ER for a stronger, more stable shoulder.

👇 DM “SHOULDER” to book an evaluation today if shoulder pain is stopping you from throwing or lifting pain-free.

12/09/2025

Shoulder Pain That Won’t Go Away? Start Here!

If you’re a pitcher, lifter or CrossFit athlete dealing with nagging shoulder pain for weeks or months… this series is for you.

Before you jump back into throwing or heavy overhead work, you need to rebuild the foundation — starting with understanding why your shoulder hurts and how to load it safely.

Here’s what we cover in Part 1:

✅ Why your shoulder might flare up with throwing, pressing, rowing, or overhead work
✅ What we look for during the evaluation to find the true driver of pain
✅ Why the first phase of rehab focuses on calming the joint + protected loading
✅ Why isometrics are one of the best early tools for pain control & tendon health

Stay tuned — Reel 2 breaks down why long-duration isometrics are one of the most underrated tools in early shoulder rehab.

👇 DM “SHOULDER” to book an evaluation today if shoulder pain is stopping you from throwing or lifting pain-free.

12/08/2025

Still battling golfer’s elbow or a flexor tendon strain?

Here’s the EXACT way we start loading the tendon early in rehab so it gets stronger — not weaker.

Most people rest for weeks… then jump back in and the pain hits instantly.

That’s because tendons need load — not time off.

✅ Early-Stage Fix: Overcoming Isometrics
    •    30–40% effort
    •    30–45 sec holds
    •    3–4 sets
    •    1–2x per day
    •    Mild discomfort (3–4/10) is normal

💪 Why This Works
    •    Builds tendon tolerance without flaring it up
    •    Rebuilds gripping/pressing strength
    •    Preps you for lifting, hanging, golf swings & throwing
    •    Reduces that sharp “pulling” pain along the medial elbow

👉 How to Do It
    •    Use a TRX or squat rack upright
    •    Pull your fingers into the object (don’t curl the wrist)
    •    Start with the elbow bent → progress to straight-arm loading as you improve

If you want your elbow to stop flaring up every time you grip, swing, or lift — this is where we start.

👇 Struggling with elbow pain that won’t go away?

DM “Elbow” and I’ll point you in the right direction.

12/04/2025

Flexor Tendon Injury → 18 Months of Pain… Now Pain-Free & Back to Everything He Loves

For a year and a half, David was dealing with a chronic forearm flexor tendon injury — one of the key tendons that helps stabilize the elbow and control gripping, swinging, and weight-bearing.

Because of that injury, he:

❌ Couldn’t golf
❌ Couldn’t do yoga
❌ Couldn’t lift at the gym
❌ Had pain with simple daily tasks

He saw two physicians, tried multiple injections, and nothing changed.

An MRI confirmed the flexor tendon tear, and his surgeon told him he was a surgical candidate — unless he found a specialized PT who knew how to rebuild tendon load the right way.

That’s when he came to us.

Here’s what changed 👇
• We rebuilt tendon strength and load tolerance progressively
• Weekly sessions + individualized coaching ensured correct technique
• Our app-based programming kept his progress moving between sessions

Today he’s back to golfing, lifting, doing yoga, and living pain-free for the first time in 18 months

All too often we see patients dealing with the following: 👇
❌ Accepting chronic pain
❌ Relying on injections that don’t fix the TRUE problem
❌ Jumping into unnecessary surgery

At Lewis PT, we help athletes & active professionals start with a plan that helps them rebuild.

If you’re where David was… there IS another path.

📅 Struggling with elbow, forearm, or shoulder pain?
DM “PLAN” to book your 1:1 evaluation to get a real plan forward.

12/03/2025

Shoulder Pain During Pull-Ups? Read This Before You Hang Again…

If you get that sharp pinch on the front or side of your shoulder at the bottom of a pull-up or when you dead hang… it’s probably not a “tightness” issue.

It’s usually impingement + lack of stability around the cuff and shoulder blade.

Here’s what to fix 👇

❌ Stop Doing This
    •    Dead hanging with your head pushed through
    •    Letting your chest collapse forward
    •    “Relaxing” into the bottom of the pull-up
    •    Hoping a big stretch will magically fix the pain

✅ Do This Instead
    •    Think active hang, not dead hang
    •    Lightly pull your chest up toward the bar
    •    Keep the lats + shoulder blades engaged
    •    Maintain tension at the bottom instead of falling into the stretch

This alone can quickly reduce that sharp pinch and keep pressure off the cuff tendon.

Instead 👇

Try controlled reps from an active hang position, or practice holds with slight shoulder blade engagement before progressing to full pull-ups.

If you’re dealing with shoulder pain every time you hang, kip, or go overhead… it’s NOT normal — but it can be helped.

11/29/2025

Parents of Athletes — This One’s for You!

We’re less than a week away from the Unstoppable Athlete Seminar at Underground Strength Gym (Manasquan, NJ) — Wednesday, Dec 3rd at 6:45 PM — and here’s a sneak peek of what we’ll be breaking down 👇

Social media has fooled a lot of athletes into thinking they need every fancy exercise & drill to stay heathy or become stronger, when in reality…

High-quality, consistent training alone can serve as one of the BEST ways to decrease injury risk and stay on the field throughout the season.

Here’s some key topics we’ll be covering:

✅ In-season strength training — why lifting in-season is non-negotiable if you want to keep strength & power all season + remain durable against overuse injuries.

🏃‍♂️ True speed & plyometric work — How not having a consistent presence of this in a program can significantly increase risk of injury for a non-contact lower body injury, such as hamstring strains or ACL tears.

📉 Managing recovery days — why not every day can be a high-intensity day (and how poor recovery leads to nagging pain).

🩹 Addressing individual injury history — the ONE factor most athletes & parents overlook that massively increases reinjury risk. If you’ve had a prior significant injury and you don’t consistently address it in your plan, don’t be surprised when it pops back up.

If you want your athlete to stay healthy, durable, and performing at their best, you don’t want to miss this.

📍 Underground Strength Gym – Manasquan, NJ
📅 Wednesday, December 3rd
⏰ 6:45 PM

11/28/2025

Front of Shoulder Pain When You Throw or Press Overhead? Read This.

If you get that sharp front-of-shoulder / biceps pain when you bench, go overhead, or throw… it is crucial you load one key area in rehab:

➡️ Your anterior shoulder + pec in a long-lever position.
Most people hammer the posterior cuff & scap (which you absolutely should!!!)…
…but if you can’t produce force from the front, the biceps tendon takes the hit.

Here’s what I’ve been using:

Long-Lever Anterior Shoulder Isometrics (TRX, beam, or floor setup)
    •    Arm slightly in front of the shoulder (NOT hyperextended or in neutral)
    •    Lock the elbow straight (no cheating!)
    •    Engage the scap
    •    Push forward like a long-lever pec fly
    •    Start with 20–45s holds at low intensity (20-30% effort) → progress to heavy isos → fast RFD movements

This drill teaches your shoulder to actually use the muscles that should be doing the job… instead of dumping stress into your biceps tendon.

If you’re a thrower, CrossFitter, or lifter dealing with that nagging “front of shoulder pinch,” this is a must-add.

👇 DM me “Shoulder” to get help with your pain and get back to pressing pain-free.

Lewis Physical Therapy & Sports Rehabilitation

01/02/2026

12/30/2025

12/22/2025

12/17/2025

12/13/2025

12/10/2025

12/09/2025

12/08/2025

12/04/2025

12/03/2025

11/29/2025

11/28/2025

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Monday	8am - 5pm
Tuesday	3pm - 8pm
Wednesday	8am - 5pm
Thursday	12pm - 6pm
Friday	8am - 5pm
Saturday	8am - 11am