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Monday 7am - 7pm Tuesday 8am - 6pm Wednesday 7am - 7pm Thursday 7am - 6pm Friday 7am - 5pm

RPM Physical Therapy

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The Woodlands, TX
RPM Physical Therapy

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WE HELP People Age 40+ GET MOBILE, STAY ACTIVE AND FREE FROM INJURY, Without the Use of Painkillers,

"We help people in their 40s, 50s and 60s get mobile, stay active and free from injury without the use of painkillers or costly surgery."

10/30/2026

If you’re feeling uncomfortable in your setup under the bar, or experiencing a rib flare, you’re much more likely to have poor form and hurt your back.

If everything feels “too tight” or “pinchy,” you’ll want to open up your thoracic spine BEFORE your squats.

Work the rotator cuff and promote external rotation with a banded exercise. (2-3 sets, 10-15 reps)

Batman & “Y” hold: These two movements will activate your scapular retractors and help to further open up your thoracic spine (30 seconds each)

Now, get back under the bar and see if your rib flare has improved / if you feel more comfortable.

Comment “SQUATOBER” for more squat tips this month!

10/29/2026

Are you stretching for PRE workout or POST workout? It matters!

Here’s the difference between active and static stretching…

BEFORE your workout → Active stretching
Wake up that mind-to-muscle connection while building a greater range of motion.

AFTER your workout → Static stretching
Holding the position signals to your body that it’s time to relax.

Try the Active Pigeon pre-workout:
1️⃣ Come down and walk your hands out
2️⃣ Cross one leg over, kick the other one up
3️⃣ Slowly lean back for 3–5 seconds
4️⃣ Drive your knee into the ground and lift back up

Post-workout? Same position, but come all the way down, relax, and just breathe.

Save this for your next leg day and follow along for training tips!

10/28/2026

Post Surgery Workouts: Free weights or machines? 🤔

It depends, and here’s why…

If you’re coming off an injury or surgery, a machine like the leg press gives you the external stability you need. You can focus on strengthening the muscles without adding extra stress or load on your body.

Once you’ve built that foundation, it’s time to progress. Swap in a free weight movement like the goblet squat, and now your core and a whole lot of other muscles have to work too. 💪

Want a workout plan around your surgical recovery? Comment below what surgery you had / have coming up and we’re here to help. If you’re located in The Woodlands — come train with us! 💪

10/26/2026

Buddy Exercise Challenge!!

This one may look easy, but after the first 30 seconds, your muscles might surprise you!

Could you last for a full minute?

10/23/2026

A standing lat stretch may feel good on the side you’re stretching, but it might be causing problems on the other.

Without core activation, it is hard to protect the side you are not stretching from getting crunched and irritated.

Instead…

1. Bring your hands to a wall and kick your feet back behind you.
2. Shrug the shoulders down, retract your scapulas (point your elbows toward the ground), and engage your core
3. Finally, sink into the stretch as you guide your hips back

Have questions about your favorite stretches? Comment them down below. Then, we’llreview them + give alternative, more effective stretches.

10/22/2026

Stretching your SI joint is not effective—on its own, it often misses what needs to change. 👇

Anterior rotation. Posterior rotation. Upslip. Downslip. Inflare. Outflare.

You may have heard these labels used to explain your pain. But they don’t automatically mean your pelvis is “out of place” or needs to be stretched back into position.

When excess mobility and poor muscle coordination contribute to SI joint pain, chasing MORE motion isn’t the answer. Feeling tight doesn’t always mean you need more flexibility.

Stretching may provide temporary relief, but it doesn’t build the strength and control needed to manage load.

That means working on:
✅ Hip and glute strength
✅ Trunk and pelvic control
✅ Coordinated movement
✅ Gradually tolerating more activity

Not every painful SI joint is hypermobile, so understanding YOUR symptoms matters.

Stop making stretching the entire plan. Build the capacity to move with confidence. 💪

10/21/2026

TODAY FOR SQUATTOBER, we give you: “how to properly engage your core for squats”

Bracing your core isn’t just about your core; it’s a full-body engagement and preparation.

When you get under the bar, think about it like prepping to go underwater… squeeze that core, and then expand the engagement to your back, upper body, and lower body. THEN begin your squats.

You should feel much more supported in the movement, and even stronger!

10/20/2026

The right back exercise depends on what your back is ready for. 💪

If you’re dealing with a back pain flare, adding more motion isn’t always the answer. Sometimes the irritated area is already moving more than it tolerates, and we need to temporarily limit that motion while building control and stability.

But building back resilience when you’re feeling good? That’s a different goal.

These exercises can be great options to challenge your back, develop strength, and build your ability to handle movement under load.

The key is progression. Earn the control, gradually increase the challenge, and give your body time to adapt.

No exercise makes your back literally “bulletproof,” but smart, consistent training can make it better prepared for what life throws at it.

Match the exercise to your current capacity—not just what looks impressive on Instagram.

10/20/2026

As promised! Here’s how to improve limited dorsiflexion…

1. Calf raises: After stretching out your calves by backing away from the wall, let’s get the muscles activated. Take your time on the way down to work the calf (15 reps)
2. Calf stretch: Keep your back leg in the same position it was for raises and drive your other forward towards the wall, plant your back heel, and lean towards the wall (30 seconds)
3. Toe raises: Get in the position of a wall sit but don’t sink down. Instead, plant your heels and begin toe raises as high up as you’re able (20 reps)

Try this series for 3 rounds a day, and you’ll be amazed how quickly your dorsiflexion improves.

10/16/2026

One of the most common culprits behind foot and ankle pain? A lack of dorsiflexion.

Let’s see if this could be the cause for you with an easy test…

Stand facing a wall and place one foot a fist’s length away from it. Step the other leg back and squeeze your glutes.

Now, slowly drive your front knee toward the wall, keeping your heel on the ground. Stop as soon as you feel your heel start to lift or feel pain.
For an accurate test, have a friend measure the angle at your ankle. If it’s under 10º or 15º if you’re an athlete, we’ve found the problem.

Comment “IMPACT” below and we’ll send you a follow-up video on how to improve your dorsiflexion and help ease your foot and ankle pain.

Address

2408 Timberloch Place, Suite C6
The Woodlands, TX
77380

Opening Hours

Monday	7am - 7pm
Tuesday	8am - 6pm
Wednesday	7am - 7pm
Thursday	7am - 6pm
Friday	7am - 5pm

Telephone

+17139925916

Website

http://www.RPMWoodlandsPT.com/

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