CREED Core Fitness

05/10/2026

Intermediate Pilates exercise - The Teaser

05/10/2026

Shoulder Pain? Try Banded Wall Clock Exercise for Stability & Rehab | PT Tip | affiliate link
If you’re dealing with shoulder pain, tendonitis, or impingement, this Banded Wall Clock exercise is a simple but very effective way to improve shoulder stability and control—especially when your pain is starting to settle down.
I’ve been using this with my patients for over 27 years as a physical therapist, and the key is in the details:
✔ Keep your elbows pointing down—don’t let them flare out
✔ Don’t let the band pull you back—control it and drag it down slowly
Even though the movement looks easy—reaching to 1 o’clock, 2 o’clock, and beyond—it helps strengthen the rotator cuff and can reduce shoulder clicking.
👉 Save this for your rehab routine
👉 Share with someone dealing with shoulder pain
👉 Follow for more practical physical therapy tips
My favorite resistance bands:
https://amzn.to/4mqnAVj

05/08/2026

Hip strengthening with Cantonese voiceover

05/08/2026

Triple extension for posture, shoulder health and core

05/04/2026

You need this for your ab routine
inspired

05/02/2026

Single-Leg Wall Squat for Knee Pain & Leg Strength | PT Tip (Contain Affiliate Link)

If you’re looking to build stronger legs or manage knee pain—like arthritis, runner’s knee, jumper’s knee, or patellofemoral pain—this single-leg wall squat hold is a simple and effective exercise.

I’ve been using this for years as a licensed physical therapist since 1998 to help improve knee stability, strength, and control.

Key points:

✔ Keep your feet slightly away from the wall to protect your knees
✔ Keep your hips and shoulders against the wall the entire time
✔ Focus on hold time before going deeper
✔ Avoid leaning to one side
✔ Keep your knee from caving inward

How to use it:

• Hold for 30–45 seconds
• Use single leg or double leg based on your level

This is a great exercise for both rehab and strength training.

👉 Save this for your next workout
👉 Share with someone dealing with knee pain
👉 Follow for more physical therapy–based tips

(Contain affiliate link) Check out the link for the resistance bands I like to use:
https://amzn.to/41KN1Yu

01/14/2026

This video is for you if you have nagging shoulder pain, rotator cuff tendinitis, or impingement symptoms and traditional strengthening exercises are still too painful.

A licensed physical therapist and certified health coach demonstrates a reactive isometric resistance band exercise that helps activate the rotator cuff with less joint irritation, making it ideal for early rehab and pain-sensitive shoulders.

What you’ll learn:

✔ How to perform reactive isometric shoulder holds
✔ Proper arm positioning to reduce shoulder pain
✔ Hold times, reps, and rest for best results
✔ A progression with the arm elevated (45°–90°) for higher-demand activities

The second variation is especially helpful if your work or activities require keeping your arm up for long periods, such as makeup artists, hairdressers, dancers, and overhead tasks; it is also a good progression from the first exercise.

📌 Perform 5 reps
📌 Hold 30–60 seconds
📌 Rest 1–2 minutes between reps
📌 Stop if pain increases

👉 Follow for Part 2 of early rotator cuff strengthening coming soon.

01/12/2026