Welcome to Dr. Matt’s Recovery Page!

 
 
 

Matt is a CPT, DPT and probably a few other things! he’s the real deal and runs his own physical therapy clinic in Providence RI. It’s called Strength and Sport PT and there’s better source for private care. If you find his content here helpful, definitely consider working with him in person or online and get yourself feeling better today with custom plans. Check out our coaching page for more information or check out his website strengthandsportpt.com for more info! Follow the mobility programs for general maintenance and check out the Recovery Videos to treat area specific ailments. Takes lets than 10 minutes and you’ll start feeling better immediately!

Mobility Program

 

Read This First!

  • This is a list of the most important factors regarding recovery from training. This list was created by Dr. Dave Tilley (@shift_movementscience) who is a leader in the field in sports physical therapy practice & research. IN ORDER OF IMPORTANCE:

    • 1. Time: Proper load management & rest days

    • 2. Sleep: at least 8 hours

    • 3. Nutrition

    • 4. Hydration: 6-8 bottles

    • 5. Outside Gym Stress Management

    • 6. Dynamic compression: Normatec/ compression

    • 7. Light foam rolling/ movement/ stretching

    • 8. Other fun stuff (ice/ heat/ fancy tools/ E-stim)

The routines below are designed to help with all items on this list.

-Dr. Matt

 

Session 1

  • Foam Roll Quads: 2 min total

  • Couch Stretch: 2 min each

  • Foam Roll Hamstrings: 2 min total

  • Split Position Stretch: 2 min each

  • Foam Roll Glutes: 2 min total

  • Pigeon Stretch: 2 min each

Session 2

  • Inch Worm: 30 reps

  • Sampson Lunge: 30 reps

  • Squat with Twist: 30 reps

  • Spiderman Lunge: 30 reps

  • Bootstrap Squat: 30 reps

Session 3

Rest- Spend 5 min to journal about your week: 1.) how you feel mentally & physically 2.) Your sleep 3.) Any pain/ injuries 4.) Anything else worth noting

Session 4

  • Barefoot lunges: 20 reps

  • Barefoot air squats: 20 reps

  • Barefoot unweighted Single Leg RDL: 20 reps

  • Barefoot broad jumps: 20 reps

  • Barefoot High Jumps: 20 reps

  • Barefoot Skipping: 20 reps

Session 5

  • Serratus Foam Roller Wall Slides: 20 reps

  • Banded Shoulder External Rotation: 20 reps

  • Straight Arm Plank Shoulder taps: 20 reps

  • Banded Shoulder Internal Rotation: 20 reps

  • Supinated Grip Bar Hang: accumulate 2:00

Session 6

  • 20 Jumping jacks

  • 15 Push Ups

  • 10 Burpees

  • 5 Air Squats

  • Childs Pose: 3 minutes (4 seconds breaths in and out)

Session 7

Rest- Meditate for 5 minutes OR Read a book for 30 min

 

Recovery Videos

 

Neck Recovery

Knee Recovery

Hip Recovery

 

Foot + Ankle Recovery

Elbow Recovery

Lower Back (Lumbar Spine) Recovery

Wrist + Hand Recovery

Shoulder Recovery

Thoracic Spine (Upper Back) Recovery

 
 
 

About Dr. Matt:

Highlights:

  • Doctor of Physical Therapy

  • Crossfitter and Olympic Lifter

  • High Protein Dieter

  • Features Bodyweight and Recovery Routines

  • For Specialty Services vist strengthandsportpt.com

 
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