Total Performance Physical Therapy

Total Performance Physical Therapy 📍Physical Therapy in West Bloomfield, Michigan.

📞 734-772-1064

Move better. Feel better.

Perform better.

➡️ Individualized Coaching
➡️ Personalized Physical Therapy
➡️ Performance-Based Rehabilitation

Pregnancy comes with a lot of changes, but “just deal with it” should never be the plan.Here’s a few things I think ever...
09/03/2026

Pregnancy comes with a lot of changes, but “just deal with it” should never be the plan.

Here’s a few things I think every pregnant woman should do to prepare for your life (and your body) after baby arrives:

➡️ Learn how to manage pressure through your core + pelvic floor.

Pay attention to things like coning and doming during core exercises. Choose movements that challenge you without creating more pressure than your body can manage well.

➡️ Maintain your strength.

Aim to strength train 3–4x/week, focusing on glute strength, upper back strength, core strength, and stability. 💪

➡️ Work on hip and thoracic mobility as your body changes.

Your body is adapting constantly, so mobility matters. We recommend half-kneeling thoracic mobility, LAT stretching, thoracic rotation, pec stretching, and adductor strengthening.

➡️ Practice breathwork and pelvic floor coordination.

Your ribs can get pretty “sticky” during pregnancy as your body changes. Learning how to 360 breathe and open up your mid-back can help build a strong foundation of better breathing mechanics.

➡️ Modify as needed.

Your workouts do not have to look the same at 36 weeks as they did at 16 weeks. You can lighten the weight, change the exercise, adjust your range of motion, or choose a variation that feels better as your symptoms and body change.

➡️ Address symptoms instead of normalizing them.

Just because symptoms like leaking, pelvic pressure, back pain, hip pain, and other uncomfortable symptoms are common, that does not mean they are something you have to live with.

➡️ Learn how to move well in everyday life.

Getting in and out of bed, lifting, carrying, squatting, and moving throughout your day all matter too.

The goal is not to have the “perfect” pregnancy workout. The goal is to help your body adapt well now so you feel more confident moving through pregnancy, birth, postpartum, and everything that comes after. 🤰

Save this checklist for later, and send it to an expecting mom who could use the reminder that taking care of her body matters too. 🤍

If you’ve ever felt guilty for taking a rest day, you’re definitely not alone. It’s easy to think you should always be d...
08/31/2026

If you’ve ever felt guilty for taking a rest day, you’re definitely not alone.

It’s easy to think you should always be doing more, but recovery is part of how your body actually gets stronger and adapts.

Training matters, but so does giving your body enough recovery to actually benefit from it. 🙌

There are so many fitness and rehab myths floating around, and honestly, it’s easy to believe the things we hear the mos...
08/28/2026

There are so many fitness and rehab myths floating around, and honestly, it’s easy to believe the things we hear the most.

But just because something is common advice doesn’t always mean it’s the right advice for your body.

At Total Performance Physical Therapy, we want you to feel confident in what you’re doing, stop normalizing pain, fatigue, and discomfort, and actually understand what will help you move and feel better. 💪

Not knowing which exercise is safe for your body? Not hot.

Getting clear, individualized guidance from someone who actually understands how your body moves? Hot. 🔥

Giving yourself high-quality care so you can get back to doing what you love? VERY hot. 😎

If you’re tired of guessing and want a plan that actually makes sense for you, Lindsay would love to help you get there.

08/27/2026

One of the best parts of what I do is getting to work with people who are genuinely committed to moving better, feeling better, and performing better. 💪

Jim has been an athlete his whole life and now spends a lot of his time golfing. Our work together has been about finding that balance between rehab, strength training, mobility, flexibility, and stability so he can keep playing consistently and with less pain. ⛳

I work with a lot of golfers who want to improve how their body moves, build more strength, and stay on the course without constantly fighting aches and limitations.

I’m always grateful for clients who put in the work both in the clinic and on their own. That effort is what makes the biggest difference. 🙌 Jim Gatward

If you’re working toward moving better, feeling stronger, or performing at a higher level, I’d love to help you get there.

08/23/2026

Lindsay loves this exercise because it works on hip mobility, stability, core control, and glute strength all at once. 👌🏻🔥

She’s always finding creative ways to make rehab and strength work feel more functional, effective, and a little less boring. 👍🏻😎

FOLLOW US for more exercise ideas you probably haven’t tried yet, and SHARE THIS with a friend who could use a little more hip stability. 👀😂

08/14/2026

You invest in the practices. The lessons. The camps. The tournaments. The equipment.

But one of the biggest advantages you can give your athlete is understanding how their body actually moves. 👌🏻

At Total Performance, athletes don’t need to be injured to work with us.

We combine:

🚶🏻‍♀️physical therapy
🏋️strength training
💪🏻individualized coaching

to help athletes become stronger, more powerful, more mobile, and better prepared for the demands of their sport. 😎

It starts with a full-body movement assessment where we look at how everything works together, identify areas that may be limiting performance, and then create a program specifically around that athlete. 👍🏻📝

Not a generic workout that everyone else on the team gets.

Their body.

Their goals.

Since we are ALSO physical therapists, we can recognize things a traditional strength program may not be designed to address (from movement compensations to mobility restrictions to the way an athlete produces and absorbs force) 👀

The goal isn’t to make your athlete think they are fragile.

It’s to make sure we’re doing everything we can to put them in the best position to succeed. 🏆

If you’re already investing in their game, it might be worth investing in the body that allows them to play it.

📞 If you’re serious about taking the next step and giving your athlete a more individualized approach to training, call ➡️734-772-1064⬅️ and let’s see if we’re a good fit.

08/11/2026

At Total Performance physical therapy in West Bloomfield, you’re not one of several people being rotated through the clinic at the same time.

You get a full hour, one-on-one, with either Brett or Lindsay. 😎

That means more time to actually assess what’s going on, more time to work through the problem, more time to make sure you understand your exercises, and more time to adjust the plan based on how your body is responding. 👍🏻

You’re not checking in for a few minutes, getting handed a list of exercises, and then hoping you’re doing everything correctly on your own for the rest of the week.

You have someone fully focused on you. 😎

Someone who knows your goals, knows your history, watches how you move, answers your questions, and helps you make progress with intention. 👍🏻

That’s the difference.

Cash-based PT is NOT about just paying cash for the same experience. 💵

It’s about investing in a higher level of care, attention, and accountability so you can get more out of the time you’re already putting into your recovery. 👍🏻

Thank you for the thoughtful review! Roger Trunsky 💪🏻

08/07/2026

You need to break this habit before it breaks you …

Instead of popping straight up like a sit-up, try the “log roll”:

1) roll onto your side
2) let your legs come off the bed
3) use your arms to help push yourself up

➡️ It’s a simple way to get up without putting unnecessary demand on your core and lower back.

Will getting out of bed the other way automatically give you back pain?

No. 🙂

But if we can make an everyday movement a little easier on your body… why wouldn’t we? 🤷‍♀️

You may not need this today, but save it anyway.

Future you might be very glad you did. 😉

08/01/2026

People are always surprised when I hand my pelvic floor patients heavy weights. But here’s the thing…

Your pelvic floor isn’t designed to work in isolation.

It’s designed to respond to movement, breathing, and changing loads throughout the day.

Instead of only thinking about “activating” your pelvic floor, we’re teaching your entire system to work together naturally.

That’s exactly what this exercise trains. 👌🏻

When you carry a heavy weight, your body has to automatically coordinate your breathing, core, and pelvic floor while you’re moving—not while you’re lying on your back thinking about squeezing the “right” muscles.

Because that’s how life works.

➡️ You’re carrying your toddler.

➡️ Picking up laundry.

➡️ Bringing in groceries.

➡️ Getting back to the gym.

Eventually, your rehab should start looking like your life.

Helping you feel strong doing the things you actually care about is always our goal here at Total Performance Physical Therapy in West Bloomfield, Michigan. 🤍

If you’re dealing with leaking, back pain, difficulty returning to exercise, or you just don’t feel like your core is working the way it used to, I’d love to help. 👍🏻

📲 Shoot us a DM or call us at (734)772-1064 to get started today!

Your quality of life is worth investing in. Don’t wait until your body forces you to slow down. Give your body the attention it deserves.

➡️💬🤰🏻Know a mom who’s pregnant, postpartum, or always complains about leaking or back pain? Send this to her. 🤍

07/29/2026

Most people think cardio is only about burning calories or losing weight. 🏃‍♂️🔥

While it can help with both, that's just one small piece of the puzzle. 🧩

Incorporating cardio into your fitness or rehab routine strengthens your heart and lungs, helping your entire body function more efficiently.

The better your heart and lungs function, the better your body can pump blood, oxygen, nutrients, hormones, and healing factors throughout your system. 🫀🔄

That means better circulation, better recovery, and a stronger foundation for reaching your rehab and fitness goals. 💪

➡️ Are you struggling to recover from an injury?

➡️ Do you want to bounce back faster after workouts, tennis matches, golf rounds, bike rides, hikes, or any other activities you love?

Don't skip your cardio. 😉❤️

If you're not sure how much cardio you should be doing or how to incorporate it into your routine without slowing down your progress, we'd love to help!

❓Have questions? We'd love to help! Give us a call at 📲734-772-1064.

💬 Looking for more information? Send us a DM to learn more.

Address

2667 Orchard Lake Road
Sylvan Lake, MI
48320

Telephone

+17347721064

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