CREED Core Fitness

02/08/2026

Here’s an intermediate rotator cuff band exercise I use often when someone is ready to progress their shoulder rehab.

As you try this, focus on three key points:
✔ Keep constant tension in the band as you lift and lower your arms
✔ Externally rotate your shoulders by gently pressing your thumbs into the band the entire time
✔ Keep your elbows in line with—or slightly inside—your wrists for better shoulder control

When done slowly and with intention, this exercise helps improve rotator cuff strength, coordination, and shoulder stability.

If you found this helpful, check out my other rotator cuff rehab videos, and comment below to let me know what other tips you’d like from a physical therapist with over 27 years of experience.

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👉 Share with someone rehabbing their shoulder

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02/01/2026

Want to work out smarter and more efficiently—not spend more time exercising?

In this reel, I, yours truly licensed physical therapist shares one of my favorite strength exercise: the inverted row with a palms-up (supinated) grip. A simple change in grip and body angle allows you to train multiple muscle groups at once.

✔ Targets the back muscles
✔ Increases biceps activation
✔ Challenges the core, especially as your body gets more parallel to the floor

Small adjustments in how you perform an exercise can significantly improve training efficiency without adding extra time to your workout.

👉 What’s your favorite way to make workouts more efficient?
Comment below and let me know so we can all learn from each other.

01/31/2026

How do you make your workout more efficient and not longer? I like inverted row with a supinated grip for my back, biceps and core.

Want to work out smarter and more efficiently—not longer?In this short, yours truly licensed physical therapist shares one of my favorite ways to maximize re...

01/30/2026

Have you checked out rotator cuff rehab/shoulder pain rehab Phase 2?

In Part 2 of rotator cuff strengthening, I will demonstrate two effective exercises to help you rebuild shoulder strength safely - 2 exercises I often prescr...

01/25/2026

If shoulder pain makes traditional strengthening exercises uncomfortable or painful, this video is for you.

In this video, I, as a licensensed physical therapist and a health coach share with you some resistance band exercise variations that allow you to strengthen your shoulder safely—without aggravating pain.

You’ll learn:
✔ How to use isometric holds to build strength with less irritation
✔ Proper shoulder and elbow positioning most people get wrong
✔ A variation especially helpful for musicians, dancers, hairdressers, makeup artists, and repetitive arm work
✔ How to modify side-lying shoulder exercises if mobility is limited
✔ Why eccentric exercises are essential for tendon health

These exercises are designed to help you stay active, build strength, and regain confidence in shoulder movement—even when pain is present.

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👉 Share with someone dealing with shoulder pain
👉 Follow CREED Core Fitness for physical therapy–based exercise guidance

01/18/2026

In Part 2 of rotator cuff strengthening, a licensed physical therapist with over 27 years of experience demonstrates two effective exercises to help improve shoulder strength and tendon health.

✔ A side-lying rotator cuff exercise with a subtle arm-position adjustment to better target the muscle
✔ An eccentric rotator cuff exercise to help strengthen the tendon and improve load tolerance

If your shoulder is still very painful, be sure to watch Part 1 first for pain-friendly strengthening options.

These exercises are designed to be controlled, intentional, and progressive—quality matters more than weight.

👉 Follow for more physical therapy–based shoulder and movement tips
👉 Save this reel for later
👉 Share with someone dealing with shoulder pain

01/14/2026

This video is for you if you have nagging shoulder pain, rotator cuff tendinitis, or impingement symptoms and traditional strengthening exercises are still too painful.

A licensed physical therapist and certified health coach demonstrates a reactive isometric resistance band exercise that helps activate the rotator cuff with less joint irritation, making it ideal for early rehab and pain-sensitive shoulders.

What you’ll learn:

✔ How to perform reactive isometric shoulder holds
✔ Proper arm positioning to reduce shoulder pain
✔ Hold times, reps, and rest for best results
✔ A progression with the arm elevated (45°–90°) for higher-demand activities

The second variation is especially helpful if your work or activities require keeping your arm up for long periods, such as makeup artists, hairdressers, dancers, and overhead tasks; it is also a good progression from the first exercise.

📌 Perform 5 reps
📌 Hold 30–60 seconds
📌 Rest 1–2 minutes between reps
📌 Stop if pain increases

👉 Follow for Part 2 of early rotator cuff strengthening coming soon.

01/12/2026

01/11/2026

Upper back mobility, scapular stability and strength are not just important for good posture but it is also important to keep us injury free as we lift weight with our arms and shoulders. So give this sequence a go and use it as a warm up before your shoulder day or practice most days of the week for better posture. If you have trouble putting weight on your knees and/or hands, try standing in front of a counter and lean onto the counter instead.

01/08/2026

Poor shoulder mechanics are rarely a shoulder-only problem. Scapular mobility, thoracic spine mobility, and scapular stability are essential for maintaining good posture and protecting your shoulders when lifting—whether in daily life, the gym, or during Pilates-inspired workouts.

As a licensed physical therapist, I prescribe a similar sequence of exercises for my patients with shoulder pain at some point in their rehab for shoulder pain and neck pain. The shoulder blades and mid-back work together to create a stable foundation for safe overhead and upper-body movement. When you lack thoracic mobility and/or scapular stability, the shoulders are forced to compensate—often leading to pain, impingement, or injury.

This video is ideal for anyone looking to:

Improve posture
Lift weights more safely
Protect their shoulders from injury
Enhance Pilates, strength training, or functional movement performance

Consistency and proper mechanics matter. Train smarter by addressing the foundations of movement. Use this as a warm up before your shoulder day and/or practice them throughout the week.

What are some of the other topics you are interested in knowing? Comment below.

01/04/2026

The Hundred is a classic Pilates exercises. Here if you use a high level resistance band, it can help you to get your torso up higher (if you have trouble getting your shoulder blades off the ground) and you can let your body experience what it is like to be in that position.