Blog

If you have temporomandibular joint disorder (TMJ), you’re familiar with the painful locking and clicking of your jaw when you open it. But did you know that your posture might be limiting your jaw mobility? In this video, Point Performance’s Sara Squires, DPT, demonstrates how poor posture can affect and worsen TMJ. First she assumes correctRead more

Do you ever experience dizziness when you stand up too quickly? Does the room spin when you move your head side to side? You might have an issue with gaze stabilization. In this video, Point Performance’s Julie Shein demonstrates a simple technique to build your vestibular endurance and help with gaze stabilization. As you masterRead more

Often when we talk about building shoulder muscles or working on posture, there is a heavy focus on pinching back and bringing the shoulder blades together. However, it is important not to forget the muscles that move the arm forward, especially the serratus muscle. The serratus anterior muscle wrap around ribs and moves the scapulaRead more

Ski season is upon us and it’s never too early to start getting your legs ready for the fresh powder. There are lots of great ski mountains within driving distance of Bethesda. Two exercises that can really help you Vonn the slopes are tuck squats and lunges. Both of these exercises put you in positionsRead more

You only need one simple tool to increase your arms mobility and flexibility of your thoracic spine: the foam roller. In this video, Point Performance’s Adam Gershowitz, DPT, illustrates how to use a foam roller to stretch your thoracic spine which increases your ability to bend backwards. Directions: Start with the foam roller perpendicular toRead more

Are you looking to improve your core strength and stability? Try the Bird Dog. This equipment-free exercise looks deceptively easy, but in this video, Point Performance’s Chris Ricardo, DPT, illustrates proper form and common mistakes to avoid. By practicing the Bird Dog, you’ll strengthen your core and lower back muscles. Begin in a table topRead more

Row, row, row your way to stronger back and shoulder muscles at home with resistance bands or on gym machines. This simple exercise targets your scapula and back muscles. The most important thing is to be aware that many people use improper form and can injure themselves while performing the row. In this video, PointRead more

  Are your back and neck muscles constantly tight from working on the computer, exercise or an old injury? Through trigger point injections, you may find relief. This procedure targets tight muscle bands and causes them to relax through a series of injections. In this video, Point Performance’s Dr. Mark Klaiman demonstrates trigger point injectionsRead more

The key to any successful workout is properly warming up by stretching. In this video, Point Performance’s personal trainer Phil Silberman demonstrates a mobility warm up sequence. Viewers can perform these exercises in preparation of a workout to open hips and stretch legs, allowing for a safer workout and easier recovery. To begin, plant your feetRead more

Point Performance’s Allison Haynes, DPT, demonstrates the elevated plank with leg modification in this video. These exercises can help viewers improve core function and stability. The elevated plank will target your core and upper body. After mastering the elevated plank, Haynes demonstrates the progression to the more-challenging floor plank with leg modification. Using a counterRead more