Tracy Smedley

Director of Client Experience

Tracy Smedley leads the discovery calls welcoming each new patient to Continuous Motion Physical Therapy. Every life changing journey starts with a conversation — uncovering what is keeping you from living your best life and getting to be part of the solution with you.

Known for creating seamless, positive experiences, Tracy ensures that clients feel supported, informed, and valued at every stage of their journey while collaborating across teams to improve workflows and outcomes.

Tracy has been in the health and fitness industry for over 20 years and brings a well-rounded professional background rooted in client service and wellness support. Her drive for wellness began after her own health experience that interrupted her life while raising her two children — she knows firsthand how important it is to stay strong and healthy through injury, pain, or an unexpected health challenge.

Tracy takes pride in being part of an exceptional team that empowers patients to get back to doing what they love. Her reliability, strong work ethic, and commitment to delivering exceptional service make her a trusted and impactful contributor to the team.

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Protect Your Shoulders: 3 Essential Exercises for Shoulder Health

3 Essential Shoulder Exercises for Optimal Health - Goodyear

Introduction:

Are you struggling with shoulder rotator cuff issues or looking to improve shoulder stability and strength? Incorporating targeted exercises into your routine can help address common areas of limitation and promote optimal shoulder health. In this blog post, we’ll explore three essential exercises designed to protect and strengthen your shoulders, allowing you to perform at your best and minimize the risk of injury.

Unveiling the Mystery:

When it comes to shoulder health, a proactive approach that combines mobility exercises and strength challenges is essential for long-term success. The shoulder joint is highly susceptible to injury and dysfunction, often due to factors such as poor posture, overuse, and muscular imbalances. By targeting key areas of limitation, such as external and internal rotation, and focusing on end-range strength, you can enhance shoulder mobility, stability, and resilience. 

Here are three key exercises to incorporate into your routine to promote shoulder health and function:

1. PVC External Rotation (ER) Contract-Relax:

   – The PVC external rotation contract-relax exercise is an effective way to improve shoulder external rotation mobility and address tightness in the rotator cuff muscles. Begin by holding a PVC pipe in front of you with your elbows bent at 90 degrees. Slowly rotate the PVC pipe outward, focusing on stretching the muscles around the shoulder joint. Hold the end range for a few seconds, then relax and repeat the movement. Perform several repetitions on each side, gradually increasing the range of motion over time.

2. Internal Rotation (IR) Wall Mobilization:

   – The internal rotation wall mobilization exercise targets shoulder internal rotation mobility, which is essential for maintaining proper shoulder function and preventing injury. Stand facing a wall with your arm outstretched and your palm against the wall at shoulder height. Slowly rotate your body away from the wall, allowing your shoulder to move into internal rotation. Hold the end range for a few seconds, then return to the starting position. Repeat the movement several times on each side, focusing on smooth, controlled motion.

3. Strict Chest-to-Bar (C2B) Pull-Up:

   – The strict chest-to-bar pull-up is a challenging exercise that targets upper body strength, including the muscles of the shoulders, back, and arms. Begin by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. Engage your core and pull your chest towards the bar, focusing on maintaining strict form and control throughout the movement. Lower yourself back down to the starting position with control. Aim to perform multiple repetitions with proper technique, gradually increasing the intensity and difficulty over time.

Incorporating these three essential exercises into your shoulder routine can help improve mobility, stability, and strength, reducing the risk of injury and enhancing overall shoulder health. Whether you’re recovering from a shoulder injury, looking to prevent future issues, or simply aiming to optimize shoulder function, these exercises can provide valuable benefits for your training and performance.

Early Intervention:

3 Essential Shoulder Exercises for Optimal Health - Goodyear

Don’t wait until you experience shoulder pain or dysfunction to address potential limitations or weaknesses. By incorporating proactive exercises and mobility drills into your routine early on, you can prevent issues from arising and build a foundation of resilience and strength in your shoulders. Physical therapists are an essential resource to help you identify specific limitations and impairments that should be addressed. 

Gaining Strength and mobility:

Building strength and flexibility in the shoulders is essential for maintaining optimal function and performance, particularly in activities that require overhead movement or heavy lifting. Incorporate these exercises into your routine regularly to improve mobility, stability, and strength, supporting overall shoulder health and function.

Pain Management:

While some discomfort or tightness may be expected during shoulder exercises, persistent pain or discomfort could indicate underlying issues that require attention. Listen to your body and modify exercises as needed to avoid aggravating existing issues and promote optimal recovery and performance. 

To prevent future shoulder injuries and optimize long-term shoulder health, it’s important to address potential limitations or weaknesses through targeted exercises and proactive strategies. Focus on maintaining proper form and technique, gradually increasing the intensity and difficulty of exercises, and incorporating rest and recovery strategies into your routine to support optimal shoulder function and performance.

Frequently Asked Questions:

1. How often should I perform these shoulder exercises?

   – Aim to incorporate these shoulder exercises into your routine 2-3 times per week, allowing for adequate rest and recovery between sessions. Listen to your body and adjust the frequency and intensity of exercises based on your individual needs and goals.

2. Can I perform these exercises if I have a shoulder injury?

   – While these exercises are generally safe and effective for promoting shoulder health, it’s essential to consult with a healthcare professional or qualified coach before starting any new exercise program, especially if you have a history of shoulder injury or ongoing shoulder issues. They can provide personalized guidance and recommendations based on your specific situation and help you modify exercises as needed to accommodate any existing limitations or injuries.

3. How long will it take to see results from these shoulder exercises?

   – The timeline for seeing results from shoulder exercises can vary depending on factors such as consistency, intensity, and individual response to training. With regular practice and proper technique, you may start to notice improvements in shoulder mobility, stability, and strength within a few weeks to a few months. Stay patient and consistent with your training, and focus on gradual progress and improvement over time.

In summary, incorporating targeted shoulder exercises into your routine can help improve mobility, stability, and strength, reducing the risk of injury and enhancing overall shoulder health and function. If you have any further questions or concerns about shoulder exercises or their implementation, don’t hesitate to seek guidance from a qualified healthcare professional or fitness expert for personalized advice and support.

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Dr. Cameron Moore

PT, DPT, FAAOMPT, CSCS, Dip. Osteopractic

Helping active people STAY active

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Dr. Kelsey Houston
PT, DPT, CERT. CN

Dr. Kelsey Houston is a dedicated and skilled physical therapist with a passion for promoting health and wellness. Originally from Damascus, OR, she pursued her graduate education in Arizona, earning a Doctor of Physical Therapy degree from Franklin Pierce University. Throughout her academic career, she honed a strong foundation in evidence-based clinical practice, patient-centered care, and rehabilitation techniques.

Dr. Houston also brings a background in athletics, particularly competitive soccer, which has fueled her dedication to sports rehabilitation and orthopedics. She earned a degree in Clinical Health Sciences from Portland State University, further deepening her knowledge of the human body and its movement mechanics. Her clinical experience spans a wide variety of settings, including outpatient clinics, hospitals, and rehabilitation centers, where she has worked with patients of all ages and backgrounds.

With a particular focus on orthopedics and sports rehabilitation, Dr. Houston is committed to helping patients recover from injuries, manage chronic conditions, and return to active lifestyles. She takes a patient-centered approach, using her expertise to help individuals improve their quality of life.

Outside of her professional work, Dr. Houston values maintaining an active lifestyle and enjoys hiking, running, and spending time with friends and family.

Dr. Kelseys Credentials 

  • Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Certified Dry Needling (Cert. DN)
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Dr. Taylor Calixto, PT, DPT Cert. DN, PCES

Physical therapist headshot at Continuous Motion Physical Therapy in Goodyear AZ

Originally from Seattle, Dr. Taylor Calixto has always had a passion for sports, health, and movement. A lifelong soccer player, she was drawn to physical therapy after recovering from a shoulder injury. She earned her undergraduate degree from Boise State and completed her Doctorate of Physical Therapy at Western University of Health Sciences, where she developed a strong foundation in evidence-based, patient-centered care.
While in school, Taylor discovered a passion for pelvic health, inspired by two mentors who helped shape her path. She earned her dry needling certification in 2023 and completed advanced pelvic floor training in 2024. Dr. Taylor is committed to empowering patients through personalized, compassionate care—whether they’re returning to sport, navigating pregnancy and postpartum, or addressing pelvic health concerns.

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Ashley Hardman - Performance Coach

 

Ashley Hardman brings a wealth of experience and passion to her role as a Performance Coach. She graduated from Brigham Young University (BYU) with a Bachelor of Science in Exercise and Wellness and a minor in Psychology, while also competing as a Division I softball player for four years.

During her fifth year at BYU, Ashley interned with the Olympic Strength Coaches, where she oversaw training programs for all campus athletic teams and ran the Gymnastics strength program. She went on to intern at EXOS in Carlsbad, CA, where she assisted in training club swim athletes, military personnel, retired NFL players, and NFL prospects.

Ashley’s diverse background also includes working as a physical therapy aide, a chiropractor scribe, and a personal trainer at a private gym. After relocating to Arizona, she returned to her alma mater, Estrella Foothills High School, as the Strength and Conditioning Coach, where she taught Weight Training and Athletic Performance classes, and led after-school strength programs for all campus sports.

Now at CMPT, Ashley is committed to helping clients achieve their goals by pushing them to become the best version of themselves. She believes in making 1% progress every day—for herself and for those she trains. Her personal approach to coaching builds strong relationships with clients and athletes, creating a motivating and supportive environment for lasting success.

 

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Dr. Cameron Moore, PT, DPT, FAAOMPT, CSCS, Dip. Osteopractic

skilled thrapist

Dr. Cameron Moore, physical therapist and co-owner, has always been very active with sports and activities starting with competitive motocross racing up to a semi-professional level and being a scholarship athlete in track and field competing at the division 1 level in college at Eastern Washington University in the triple jump. Cameron became interested in the profession of physical therapy after having knee surgery in high school and seeing the inter-workings of the profession. He pursued his bachelors degree in Exercise Science before moving to Phoenix to earn his Doctor of Physical Therapy (DPT) from Franklin Pierce University.

He then began specialization courses for spinal manipulation (Spinal Manipulation Institute) and dry needling (Dry Needling Institute). This lead Cameron in to becoming a Fellow of the American Academy of Manual Physical Therapist (FAAOMPT) through the American Academy of Manipulative Therapy (AAMT) and earned a Diploma of Osteopractic®, a distinction and training that only a small percentage of physical therapist have completed.

Dr. Moore continues to be very involved with motocross riding, Crossfit®, Olympic weight lifting, running and an overall active lifestyle with his Wife (Michelle) and their Vizsla (Parker).

Dr. Cameron Moore’s Credentials

  • Doctor of Physical Therapy (DPT)
  • Certified in Dry Needling (Cert DN)
  • Certified in Spinal Manipulation (Cert SMT)
  • Certified Strength and Conditioning Specialist (CSCS)
  • Diploma in Osteopractic® (Dip Osteopractic)
  • Fellow Of The American Academy Of Manual Physical Therapist (FAAOMPT)
  • American Academy of Manipulative Therapy Fellow (AAMT)
  • Crossfit® Level 1 Certified (CF-L1)
  • Crossfit® Mobility Certified
  • USA Track and Field Level 1 Coach
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Dr. Michelle Moore, PT, DPT FAAOMPT, Dip. Osteopractic

weightlifting in physical therapy

Dr. Michelle Moore, physical therapist and co-owner, grew up as a competitive gymnast and developed a passion for healthy living from a young age. Her collegiate studies in Health Education at the University of Wisconsin-La Crosse and athletic background influenced her to combine her passions and pursue a career in physical therapy. She earned a Doctorate in Physical Therapy from Franklin Pierce University in 2013.

Dr. Moore continued her educational pathway through the American Academy of Manipulative Therapy where she earned her Diploma Osteopractic® (Dip. Osteopractic) and became Certified in Dry Needling (Cert. DN), and Spinal Manipulative Therapy (Cert. SMT). From 2016-2017 Dr. Moore completed the rigorous coursework to become a Fellow of the American Academy of Orthopedic Manual Physical Therapy (FAAOMPT), a distinction held by only a fraction of the profession.

Dr. Moore’s special interests include treating active individuals and returning them to the activities that they love. In her spare time she enjoys Crossfit®, Olympic Weightlifting, mountain biking, hiking, and traveling with her husband, Cameron, and dog, Parker.

Dr. Michelle Moore’s Credentials:

  • ​Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Fellow of American Academy of Orthopedic Manual Physical Therapists (FAAOMPT)
  • Diploma in Osteopractic® (Dip. Osteopractic)
  • Certified Dry Needling (Cert. DN)
  • Certified Spinal Manipulative Therapy (Cert. SMT)
  • Crossfit® Mobility Certified
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Dr. Tyler Smith, PT, DPT

Physical Therapist

Dr. Tyler Smith is a Doctor of Physical Therapy with nearly a decade of clinical experience helping patients recover from injury, eliminate pain, and get back to doing what they love. He earned his Bachelor of Science in Exercise Science from the University of Akron before going on to earn his Doctorate of Physical Therapy from the University of South Florida. His background in exercise science laid a strong foundation for his hands-on, movement-focused approach to rehabilitation.

Dr. Smith is currently completing the American Academy of Manipulative Therapy (AAMT) Orthopedic Manual Physical Therapy Fellowship — one of the most prestigious post-graduate programs in the profession, held by only a small percentage of physical therapists. This advanced fellowship training reflects his commitment to delivering the highest standard of manual therapy care to every patient.

A standout specialty of Dr. Smith's is his work with golfers. He holds a Titleist Performance Institute (TPI) Medical Level 2 certification, the gold-standard credential in golf fitness and rehabilitation. Dr. Smith has spent years assessing and treating golfers of all ages and skill levels, understanding the unique demands the golf swing places on the body to design individualized programs that reduce injury risk, improve performance, and keep golfers on the course. He is also certified in Dry Needling and specializes in cervical, thoracic, and lumbar spine manipulation, as well as the evaluation and treatment of overhead athletes.

Outside the clinic, Dr. Smith enjoys being active and spending time on the golf course.

Credentials

Dr. Elana Trejo, PT, DPT

Physical Therapist

Dr. Elana Trejo has been a competitive athlete for most of her life and brings firsthand understanding of what it means to train hard, push through physical demands, and want to get back to full performance — not just feel better. That drive has taken her all the way to the competitive karate world stage, where she will be competing in the Karate World Championships this year.

Dr. Trejo earned her Doctorate in Physical Therapy from Franklin Pierce University and has spent three years treating a wide range of musculoskeletal and orthopedic conditions, including post-operative recovery, chronic pain, and acute injuries. She is trained in manual therapy, therapeutic exercise, and a variety of evidence-based modalities.

Dr. Trejo has specialized training in pelvic health through Herman and Wallace and ICE Pelvic Health, two of the most well-regarded pelvic floor programs in the country. She works with patients navigating leaking, pelvic pain, prolapse, core dysfunction, pregnancy-related discomfort, and postpartum recovery — always with a lens toward keeping them active and performing at their best.

Her dual background in orthopedics and pelvic health means she can dig deeper into what is actually driving your symptoms and build a plan that gets you back to doing what you do.

Credentials