Paradigm Performance Therapy

Paradigm Performance Therapy -Dr.’s Colleen & Sean Rollo
-Performance Physical Therapy
-Board Certified in Sports & Geriatrics

12/22/2025

12 Days of Mobility – Day 8 🎄

Upper Trap & Levator Scapula Stretch

Neck tight? Shoulders living up by your ears?
This one’s for desk posture, stress tension, and long training days.

✔️ Helps reduce neck stiffness
✔️ Improves shoulder + cervical mobility
✔️ Great for runners, lifters, and anyone on a laptop all day

👉 Hold 20–30 seconds
👉 2–3 rounds per side
👉 Slow breathing, no forcing the stretch

Move better. Feel better.
— Paradigm Performance Therapy

Progress happens when you ACT:
A - Alleviate your pain
C - Classify & Correct the root cause
T - Train your body to build long term resiliency!

Contact us today for a free 20 minute phone consultation to learn how we can help you!

☎️ (910) 805-8890
📧 Admin@paradigmperformancetherapy.com

Located at:
4209 Oleander Drive, Suite 4
Wilmington, NC 28403

12/11/2025

Stop wasting time with lazy hip stretches. Do it right and actually address the muscles that are tight!!
The psoas major runs deep. It attaches from the lumbar spine down to the femur. It’s a strong hip flexor and spinal stabilizer, so to really target it, you need to control the pelvis and lumbar spine. To stretch it, maintain a posterior pelvic tilt and shift your body weight forward- don’t arch your low back!

The couch stretch targets the psoas AND re**us femoris. The re**us femoris is the only quad muscle that’s crosses both the hip and the knee joints. To stretch it, you need to perform both hip extension and knee flexion- as seen with the couch stretch!!
Follow for more simple fixes that actually improve your mobility and performance💪🏼
—
Progress happens when you ACT:
A - Alleviate your pain
C - Classify & Correct the root cause
T - Train your body to build long term resiliency!

Contact us today for a free 20 minute phone consultation to learn how we can help you!

☎️ (910) 805-8890
📧 Admin@paradigmperformancetherapy.com

Located at:
4209 Oleander Drive, Suite 4
Wilmington, NC 28403

🏆 CLIENT SPOTLIGHT: TOM 🏆Meet Tom — a longtime runner, retired professor with a PhD, and all-around powerhouse. While To...
12/04/2025

🏆 CLIENT SPOTLIGHT: TOM 🏆

Meet Tom — a longtime runner, retired professor with a PhD, and all-around powerhouse. While Tom is newer to the distance running world, his discipline, consistency, and grit have made it clear from day one that he’s built differently.

Tom runs with WithOut Limits and coached by , and started working with us at Paradigm Performance Therapy with Dr. Sean a few months ago with one clear goal:
✅ Improve overall wellness
✅ Enhance performance
✅ Prioritize recovery
✅ Decrease injury risk

Fast forward to 2 weekends ago…. Tom lined up for his first-ever half marathon at the Battleship Half Marathon — and absolutely CRUSHED IT, taking 🥇 FIRST PLACE in his age group.

This is what happens when intelligent training, consistent recovery work, and intentional movement all come together. Tom trusted the process, showed up week after week, and the results speak for themselves.

We are beyond proud of you, Tom. Your work ethic, humility, and drive inspire everyone around you. This is just the beginning.

👏 Drop some love for Tom in the comments! 👏


——
Progress happens when you ACT:
A - Alleviate your pain
C - Classify & Correct the root cause
T - Train your body to build long term resiliency!

Contact us today for a free 20 minute phone consultation to learn how we can help you!

☎️ (910) 805-8890
📧 Admin@paradigmperformancetherapy.com

Located at:
4209 Oleander Drive, Suite 4
Wilmington, NC 28403

Address

4209 Oleander Drive , Suite 4
Wilmington, NC
28403

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 12pm

Telephone

+19108058890

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