Pritchette Performance

At Pritchette Performance we provide quality strength & conditioning, nutrition coaching and sleep/recovery education for active individuals and athletes.

Strength & Conditioning - Athletic Development - Injury Reduction - Nutrition - Sleep & Recovery - Physical Therapy - Massage Therapy

This stretch has many names, but I know it as “Upper Spinal Floor Stretch”, and it is one of my (and my clients’!) favorites because it stretches so many areas at the same time - and it feels SO good 😄
Depending on where your body is tight, you might feel this stretch in your:
• outer thigh
• hip
• waist
• low back
• abdominals
•mid back
• diaphragm
• ribs
• upper back
• chest
• shoulder
• arm
Wow! 🤯

When I do this stretch I feel it in very different places depending on if I rotate to the left or the right.
Give it a try and see where your body needs this stretch.

To set up:
✅ lie on your side and pull your knees up so that your hips are bent at a 90° angle and your knees are also bent at 90°.
✅ stack your knees right on top of each other and place your BOTTOM hand on your knees.
✅ keeping your hips and knees stacked (your hand on your knees will help you know if your top hip/knee slide back), rotate your chest open to the ceiling and open your top arm out to the side.
✅ the goal would be that your hips would stay stacked and your spine will rotate 90°, and your shoulders and outstretched arm will lay flat on the floor with nose pointed up to the ceiling.

To find out more about stretching, contact Pritchette Physical Therapy to book a Fascial Stretch session with Tanya.

Pritchette Physical Therapy
#fst #fascialstretchtherapy #stretching #stretchingexercises #spine #spinehealth #spiralline #pritchettephysicaltherapy #ahwatukee #ahwatukee411

Did you know that the bottom of your foot 🦶 is LITERALLY connected to your head👤?

We have a continuous line of fascial tension that runs from the bottoms of our feet, up the backs of our legs, up either side of the spine, and over the top of our skull, and connects above our eyebrows that is called the Superficial Backline.

The SBL is what brings us out of the fetal position and into an upright position. If it is weak, we will tend to fall or slump back into a flexed fetal position, and if it is tight it can cause tension such as back pain, disc problems, tight hamstrings or calves, plantar fasciitis, and more.

Contact Pritchette Physical Therapy to book a Fascial Stretch session with Tanya, and learn more about your fascia, what it is, what it does, and how to keep it healthy, so you can do you better 🤙🏻

Pritchette Physical Therapy
#fst #fascialstretchtherapy #superficialbackline #sbl #backpain #tighthamstrings #plantarfasciitis #posturecorrection #posture #stretching #fascialstretchtherapist #pritchettephysicaltherapy

Working on shoulder flexion.

🔹 Passively bring the shoulder into its greatest range of flexion without any pain or compensation and hold.
🔹 Then drive the pole down into the floor for PAILs, Progressive Angle Isometric Loading.
🔹 Next release your hold on the pole and try to keep your shoulder/arm from lowering it all (Passive Range Hold Lift Off)

Strength training the joint at its end ranges is how you increase joint mobility, close the gap between passive flexibility and active mobility, mitigate injuries, increase recovery.

Contact Pritchette to book your session with Tanya, our Functional Range Conditioning Mobility Specialist to train your joints so you can do you better 💪🏻

Pritchette Physical Therapy
#frc #frcms #functionalrangeconditioning #shoulder #shoulderflexion #pailsandrails #pailsrails #shoulderexercises #shoulderexercise #shouldermobility #shoulderflexibility

Have you heard the terms, “locked short”, or “locked long”? This refers to tissue that is regularly put into positions that either shortens the tissue or lengthens the tissue, and the nervous system and fascial system then “locks in” this habitual pattern.
In this image, the purple indicates tissues that are being passively shortened and the green indicates tissues that are being lengthened.

If we repeatedly put our bodies in these positions and don’t do enough movement to counter them, we begin to create imbalances that affects the way our bodies function. Fascia becomes dehydrated and sticky, clamping down on tissues, muscles become weak and ineffective at balancing posture, joints begin to limit their ranges of motion, nerves become strained, circulation declines, and tissues can’t exchange waste and nutrients as well.

To find out more about what patterns you may have been developing over the years and how to regain your balance and mobility, book a session with Tanya, our Fascial Stretch Therapist and Functional Range Conditioning Mobility Specialist.

Pritchette Physical Therapy
#fst #fascialstretchtherapy #posture #posturecorrection #alignment #posturealignment

“Thank you for killer stretching, Tanya! It was clearly my secret weapon! LOL!”
Shout out to our father/son duo of BMX champs! 🚴🏻‍♂️🥇🏆 Way to go 👏🏻👏🏻👏🏻

Contact Tanya to add Fascial Stretching and Functional Range Conditioning to your training program to help improve your performance, recover more quickly, and reduce injuries.
#fst #fascialstretchtherapy #fascialstretch #fascialstretching #fascialstretchtherapist #bmx #bmxlife

There is so much going on here!

🔹As he lays on his stomach he is tucking his pelvis and trying to get the front of his hip flat into the floor as he uses the strap to pull his heel close to his glutes.
This is giving him a passive stretch of the hip flexors, quads, and knee joint.

🔹He is going to breathe with his diaphragm (not just shallow breathing into the upper lungs), and hold this passive stretch for 2 minutes. This will allow his nervous system time to relax and give the tissue more flexibility.

🔹After his 2 minute hold, he is going to maintain his hold on the strap while he activates his quads and tries to straighten his knee. This is called Progressive Angle Isometric Loading, or PAILs and is strengthening the tissues in the front of the hip, leg, and knee.

🔹Immediately following his round of PAILs, he is going to activate his hamstrings and glutes and try to keep his heel close to his seat, and the front of his hip pressing into the floor as he releases his hold on the strap (⚠️be prepared for some cramping ⚠️ ) This is called Regressive Angle Isometric Loading, or RAILs and is strengthening the tissues on the back side of the hip, leg, and knee.

🔹He is going to repeat the PAILs and RAILs for 3 rounds.

With this exercise, he is strengthening the tissues on both sides of his hip and knee joints which will:

✅ give him more passive flexibility

✅ increase his active mobility

✅ help close the gap between his passive and active ranges of mobility (which is where most injuries occur)

✅ strengthen the hip and knee joints

To learn more about increasing your flexibility/mobility, improving your joint health, and preventing injuries, book a session with Tanya, our Functional Range Conditioning Mobility Specialist
Pritchette Physical Therapy
#frc #functionalrangeconditioning #functionalrangeconditioningmobilityspecialist #frcms #quadstrerch #quadstrength #hipflexorstretch #jointhealth #bulletproofyourjoints #hamstringexercise #hamstringworkout #kneepain #kneepainrelief #hipflexors #hipflexorstrength #jointstrength

Fascia is made up of fluid-filled collagen fibers which form a 3 dimensional webbing that gives our body its structure. Everything in our body exists within this webbing: muscles, bones, organs, nerves, blood vessels, even our brain.
If our fascia becomes dehydrated it becomes sticky and begins to act like shrink wrap clamping down on our tissues.
Just another reason why it is SO important to hydrate daily by eating hydrating foods such as raw fruits and vegetables🍎🍐🍊🍉🥝🥬🥕🍓🍒🍅, sipping lemon/lime 🍋, or cucumber🥒 infused water, coconut water 🥥, and herbal teas, and making Fascial Stretching a regular part of your self-care regimen.
Book a session with Tanya, our Fascial Stretch Therapist for a great fascial-hydrating stretch and to learn more about how to care for your fascia!
Pritchette Physical Therapy
#fascia #fascialstretchtherapy #fst #fascialfitness #fascialhydration #healthyfascia #hydrateyourself #hydrate #hydrateyourbody

Pritchette Physical Therapy and Training

Rhythmic stabilization is a technique used to improve the dynamic stability of a joint (in this case, the shoulder). The cue to my client is to try to keep her shoulder as still as possible while I provide perturbations at different positions along her arm. This forces her to contract different muscle groups within the shoulder. I can progress this activity by changing the position of her arm based on my desired result, changing the amount of force I use, or the speed in which I do it. This is a powerful drill used in the rehabilitation of many shoulder conditions! Questions? Call me! 480 371 1555 #pritchettephysicaltherapy #foothills #shoulderrehabilitation

What you don’t use you lose.
How much of your day do you spend with your arms in front of you - sitting at a desk, working on a computer, looking at your phone, driving your car,....
Now, in comparison, how often do you reach your arms overhead or behind you?
Limited range of movements like this can limit your ranges of movement 😉
Fascial Stretch Therapy can help you maintain or regain your full range of motion.
Contact Pritchette Physical Therapy and book your session with Tanya, our Fascial Stretch Therapist.
#fst #fascialstretchtherapy #frontarmline #moveitorloseit #chestopener #armstretch #shouldermobility

Shoulder Impingement Syndrome — Pritchette Physical Therapy Shoulder impingement syndrome is an umbrella term used to describe a pinching, or an impingement, of the rotator cuff tendons (typically the supraspinatus) or the biceps tendon in your shoulder.

Did you know that the psoas, your major hip flexor muscle, attaches to your lumbar spine and can be one of the possible reasons for your low back pain?
Contracting this muscle brings the torso and legs towards each other. When we sit, our psoas is in a passive shortened position, and if we sit a lot, this muscle can become “stuck” in this shortened position and pull on your low back. Fascial Stretch Therapy can help release the hip flexor and and reduce or eliminate your low back pain.

✅ Contact Pritchette Physical Therapy today to book a Fascial Stretch Therapy session with Tanya and unlock your hips and spine!

Pritchette Physical Therapy
#hipflexorstretch #hipflexors #fst #fascialstretchtherapy #tighthips #tighthipsrelief #backpain #backpainrelief #lowbackpain #lowbackpainrelief

Pritchette Physical Therapy and Training

Today we pause to remember the innocent lives that were taken 19 years ago, and the heroes who perished while working so hard to save others, and the countless families that were forever changed on this day. September 11th is a day that will forever live in our hearts. #september11 #PatriotDay #NeverForget #heroes

Internal hip rotation is very important for proper hip functioning, but rarely do we train or stretch in this position.

Contact Pritchette PT today to book your session with Tanya, our Fascial Stretch Therapist and Functional Range Conditioning Mobility Specialist to get your hips working their best for you!
#hipmobility #hipmobilitywork #hipstability #hipir #hipinternalrotation #hipinternalrotationmobility #hiprotation #hipfunction #hipstretch #hipstrength #functionalrangeconditioning #functionalrangeconditioningmobilityspecialist #frc #frcms #fascialstretchtherapy #fascialstretch

A short burst partner sled series for @andrew_the_verizon_guy and @congenius_partners . These guys rise and grind every Mon/Wed! Getting after it 💪💪💪

#riseandgrind #riseandgrindsunshine #everyday #nextlevel #fitness #sledwork #biglegs #goodmorning

No pain no gain, right?
❌ ❌❌👎🏻Wrong!
Stretching should never hurt, whether you are receiving an assisted stretch or are stretching on your own.
•If you are feeling pain, rather than a “good stretch” feeling in the progressive tissue ( the tissue being stretched), then you are pushing too far.
Your nervous system needs to be relaxed and feel “safe” in order to allow any more range in the joint and tissue. If the stretch is pushed too hard, fast, or far, the tissue will contract and recoil to try to protect the body.
•If you are feeling pain in the regressive tissue (the tissue on the front side of the stretch), this is most likely due to pinching in the joint capsule, which cannot be addressed by “pushing through”.
• Stretching is also something that needs to be done regularly and consistently to see change and maintain it.
DM me or contact Pritchette Physical therapy at (480)785-5415 to book your Fascial Stretch session and learn more about stretching!
Tanya Paty
Fascial Stretch Therapist
#fst #fascialstretchtherapy #healthyfascia #stretching #fascialstretching #pritchettephysicaltherapy #pritchettept

Pritchette Physical Therapy and Training

Our 2nd location build out is coming along nicely. Looking forward to opening early this fall to better serve the Foothills/Club West area! #Foothills #ClubWest #physicaltherapy #comingsoon

Rise and shine!

#everyday #workhard #playhard #health #fitness #goals

Working on some squat isometrics. Creating tension through the body to strengthen muscles AND bones! I had 185 on there originally but she accidentally lifted it off! Living her best life. Never too late!

Building Giants. Brothers. Champions. Don't forget to move to stay healthy!

#sportsperformance #sportsperformancecoach #exercise #exercisescience #football #sandbagstairs

Pritchette Physical Therapy and Training

Wishing everyone a happy and safe 4th of July!

We work with a variety of athletes at multiple levels on both the sports performance and physical therapy fronts. @tlideen races mountain bikes professionally and is one of our die hards at Pritchette.

If you or your kids' sports/activities have been hindered due to social distancing regulations, hit up Taylor to get started with a killer new sport that isn't restricted by covid! Top-notch coaching.

#mountainbikes #pivot #newchallenges #getoutside #covidfriendlysports #nextlevel

Social Isolation leading to depression in children — Pritchette Physical Therapy A recent article published in the Journal of American Academy of Child and Adolescent Psychiatry researched over 60 pre-existing, peer-reviewed studies into topics spanning isolation, loneliness and mental health for young people aged 4 - 21. It found that children and adolescents are likely to

Using vision and balance drills to support foot-eye coordination!


#soccer #sportsperformance #vision #balance
#coordination #ahwatukeefoothills #ahwatukee #ahwatukee411business #ahwatukee411friends #ahwatukee411friends #ahwatukeechamber

Pritchette Physical Therapy and Training

We begin our "Social Distancing" circuit training program tomorrow. Spots are limited and they are filling. Call our office at 480-785-5415 to reserve your space. Follow the link below for more information

Gyms are closed, but we aren't! — Pritchette Physical Therapy

We have seen you out there trying to do whatever you can to stay in shape and keep up with your workouts during this time. We are opening our gym area, by appointment only, to provide a safe and sanitized workout environment. This will be first come first served and spots are limited. Follow the link below for details. Come Workout at Pritchette Physical Therapy As a medical provider we have taken stringent precautions to provide a safe and sanitized physical therapy treatment area and workout facility. With local gyms closed during this time people are looking for alternatives to workout. Our team has come tog

Amidst all the chaos, don't forget to stay active! Exercise and elevated breathing help keep good circulation and a healthier immune system. We are working diligently to keep out facility squeaky clean for our clients that are still training. Since we are a private medical facility, we don't have the foot traffic that a public gym has so we are able to contain the area by having all clients sanitize before entering and we can wipe down equipment after each use. Outdoor sessions are also available if preferred!

Please join us this Saturday at 6pm for a night of food drinks and DANCING!! 💃🕺🏽
No partner needed!! Anyone and everyone is welcome!! Going over the basics of a few social dances and if you absolutely love it sign up for weekly group classes!! 😎
I cannot wait to see you all there!! If you're attending please let us know on the link below!!! 🙏😁😁

Staff Spotlight:

Matt Jones, originally from South Carolina, played basketball at Central Arizona College and then graduated from Grand Canyon University with a degree in Exercise Science. He joined our staff in September of 2019 and his experience in both physical therapy and strength & conditioning sets him apart.

Current/former athletes and weekend warriors: Try out one of his group sessions on Saturday mornings. DM us for details!

#getitrightgetittight #athletes #athletelife #sportsperformance #sports #ahwatukeefoothills ##ahwatukee411business #ahwatukee411friends #ahwatukee411 #ahwatukeechamber #ahwatukeeprosperitypartners #training #fitness #workout #basketball

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