Kinetix Physio

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Mobile Performance & Longevity Training | VALD-Tested | Perform. Sustain. Preserve. We come to you across Orange County. Led by a Doctor of Physical Therapy.

Start with an assessment, not a sales pitch.

10/06/2026

Shoulder Pain Workout

I’m currently dealing with right shoulder pain from a basketball injury about a month ago.

The symptoms are a SLAP/labral tear (worse in weight bearing, worse with isolated shoulder rotation with compression, pain feels deep). It’s getting better slowly. Will probably get an MRI to confirm since there are different types of SLAP tears with different prognoses.

That said, I still want to workout for all the same reasons as everyone else: so I don’t feel lazy, so I can challenge myself, so I can be consistent, so I can feel accomplished, etc.

I’ve dealt with shoulder pain in the past, and it typically comes after too much pressing relative to pulling, or when I’ve been lazy and got out of a good routine and got weak. This time it’s the latter.

This routine feels great on the shoulder.

Warm up: 3 rounds of 10 each
- push ups
- assisted pull ups
- bodyweight squats

Block 1: Lat Pulldown Ladder
Set 1 - 20 reps
Set 2 - 15 reps
Set 3 - 12 reps
Set 4 - 10 reps
Set 5 - 8 reps
Add weight each set

Block 2: 5x10 superset
A) lat pulldown
B) pushups

Block 3: 5x10 superset
A) single arm row
B) pushups

It’s quick, feels great, and feels like I’m doing something productive even when my shoulder doesn’t feel 💯

09/23/2026

Eight years already!

Definitely not all of them were easy.

But here we are now and I can’t find the right words.

I just hope everyone can experience a real love and happiness like ours.

09/17/2026

Pain is way less painful when you’re capable.

Not because it goes away. Because it stops controlling your life.

When you have movement competency, the capacity to do work, and the confidence to keep going, pain becomes a problem you can work around instead of a reason to do nothing.

Shoulder pain reaching overhead? Modify the load and volume or make it easier by doing a double arm overhead process instead of a single arm. Or choose a single arm diagonal pattern instead of a straight vertical pressing pattern.

Knee pain with lunges? Shift more work to the hip by keeping the pressure through your heel and hinging/leaning forward more.

Low back pain reaching to the floor? Train the trunk with lunges, farmer carries, and sled work instead of forcing the same bend.

Pain ≠ injury.

Pain means tissue injury or the potential of it.

Keyword potential.

Sometimes pain is just a signal to change strategy — not a command to avoid the movement all together.

The goal is continued movement and loading at a tolerable level.

If there’s a clear acute injury, get it checked. If there isn’t, keep training.

Competence. Capacity. Confidence.

Training can improve all three even in the presence of pain.

But avoidance will reduce all three if you let it.

09/16/2026

The 3 Macronutrients of Movement:

Competence. Capacity. Confidence.

Same idea as protein, carbs, and fat. You need all three. One does not replace another.

Train all three.

09/10/2026

Human connection always wins!

09/04/2026

Sometimes you gotta bring the gym to the gym!

I’m nursing a shoulder labrum injury from basketball and I love the ski erg setting on the VOLTRA from Beyond Power for situations like this.

The resistance is smooth and pretty close to a real ski erg machine.

Shoulder extension (pulling down) is always easier early on with an injury like this.

The goal is to keep using as much range of motion as possible, in this case pulling instead of pushing/lifting through the range.

Another great exercise at this point is a D2 flexion diagonal pattern - think drawing a sword.

Diagonals are a great bridge to pure vertical pressing exercises 👌🏻

08/28/2026

If you have chronic knee pain, don’t just ask: “What glute exercise should I do?”

Ask: “What level of hip torque can I control right now?”

Hip torque = how hard your hip muscles must work to control your body or a load around the hip.

Here’s a simple progression:

1. Sidelying clamshell = low torque
Your body is supported and your knee is bent, creating a short lever. This lets you train the hip with lower overall demand.

2. Single-leg bridge = moderate torque
Now your hip has to lift more of your bodyweight while your glutes keep your pelvis level.

3. Single-leg RDL = high torque
Standing on one leg and hinging forward moves your trunk farther from your hip. That longer lever means your hip has to create more force. Add a dumbbell and demand increases.

The goal is not to rush to the hardest exercise.

The goal is to choose the exercise that challenges your hip enough to build strength—while you can still move with control and keep your knee symptoms manageable.

Too little torque = not enough stimulus.

Too much torque = compensation or a flare-up.

Start where you can succeed. Build strength. Then earn the progression.

*Note: the best outcomes for chronic knee pain include a combination of hip and pelvic dominant, and knee dominant exercises vs either on their own.

08/23/2026

Sometimes photos communicate better than words.

Happy Birthday my love! 😁🎉🥂❤️

08/06/2026

Happy 5th Birthday to my first baby girl! 💕🥰

07/17/2026

Being pain-free is a low bar.

It doesn't mean you're strong. It doesn't mean you're ready. It doesn't mean your body can control movement or handle real-world demands.

We test balance, max strength, reactive strength, power, asymmetry, and more against age-adjusted norms — then retest every 8–12 weeks so your plan evolves with real numbers, not guesses.

Don't just feel stronger. See it.

Address

22600 Lambert Street, Suite 1202F
Lake Forest, CA
92630

Opening Hours

Monday

7am - 6pm

Telephone

+19493451696

Website

http://www.kinetixphysio.com/

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