Dr. Coach Kelli Physical Therapy and Sports Training

Dr. Coach Kelli Physical Therapy and Sports Training A PT who actually cares about YOU. I am a physical therapist and high school sports coach. Our bodies are incredible places. Our minds are even more amazing.
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I grew up the youngest of 4 kids, playing sports while pursuing my academic career. An injury sidelined me for 9 months when I was 16, and since then my mission has been to keep myself and those around me healthy enough to play at their best. I can help you see that and unleash your potential to help your body let you do the things you love.

Summer will be here before we know it. Let me help save you the embarrassment and uncertainty of being able to get up o...
04/30/2026

Summer will be here before we know it.

Let me help save you the embarrassment and uncertainty of being able to get up out of a beach chair without help or rocking back and forth 3 times.

All it is is a deep squat and power to rise from the ground.

Comment “move” for my $0 video series on how to start improving this skill

04/30/2026

These are two places that I am safely starting from to rebuild my foundation from the ground up.

By building strength through both arms and legs, and every plane of motion, I’m doing the best I can to prepare myself for the demands that life puts on me today tomorrow and in the next 50 years.

Follow along for more practical movement tips, and comment “subscribe” to get added to my weekly email list of zero dollar ways to move better and move more

04/30/2026

𝗔 𝗦𝗶𝗺𝗽𝗹𝗲 𝗪𝗮𝘆 𝘁𝗼 𝗠𝗮𝘀𝘁𝗲𝗿 𝘁𝗵𝗲 𝗧𝗲𝗺𝗽𝗼 𝗦𝗾𝘂𝗮𝘁
If your squats feel rushed or unstable, slowing them down can make a big difference.

The tempo squat is a simple, effective way to build control, strength, and awareness in your movement. Instead of focusing on speed, you focus on time under tension.

Try this:
• Lower down for 5 seconds
• Rise back up for 5 seconds
• Stay controlled the entire time
• Use whatever setup works for you (chair, box, or bodyweight)
• Start at your current level and stay consistent

This slow, easy-to-follow approach helps improve form, builds strength, and makes your squats more efficient over time.

👉 Comment or DM “𝗠𝗢𝗩𝗘” to build a daily mobility routine that actually works.

This skill is often ignored.But it reflects:• strength• mobility• balance• coordinationAll in one movement.Lower scores ...
04/29/2026

This skill is often ignored.

But it reflects:
• strength
• mobility
• balance
• coordination

All in one movement.

Lower scores were linked to higher mortality risk.

Comment “𝗠𝗢𝗩𝗘” for the exact steps to stop being afraid of the floor.

04/29/2026

Wednesday wisdom - the floor is the cheapest, easiest, most accessible piece of “gym equipment” you own.

Beating gravity by being able to get up and down from it will serve you for a lifetime.

Comment “course” for my exact prescription and moves to make getting up and down from the floor easy.

Capacity isn’t static.It reflects what you train:• strength• mobility• balance• controlUse it, or lose it.Lower scores w...
04/28/2026

Capacity isn’t static.

It reflects what you train:
• strength
• mobility
• balance
• control

Use it, or lose it.

Lower scores were linked to higher mortality risk.

Comment “𝗠𝗢𝗩𝗘” and I’ll send my video series on getting up and down from the floor freely.

04/28/2026

Tuesday truth with Full transparency- “signs of vitality” is a thing I made up. Because there are a handful of tests I do daily as a PT that give me a LOT of insight to how well someone is aging.

1) the sit to rise. Done from the floor in under a minute. Predicts risk of cardiac mortality at 12 year follow ups.

2) grip strength. For less than $30, you can get a device that measures this and keep track of it every few months. It measures health better than blood pressure

3) walking speed - $0, 6 minutes. Easily scalable and gives us insight into independence and cardiovascular health.

4) 5x sit to stand - $0 from a chair. Enforces squat mechanics, power and strength, all of which are important as we get more birthdays

5) consecutive push ups. $0, from the floor. Easily scalable and able to test, retest and modify for any level, applicable to all age groups

There are more, but they’re expensive or inaccessible. These are all relatively cheap or free, and are traceable and improve-able over time.

Look them up and test them out. If you’re on my email list, you’ve gotten early access to my book that deep dives into these. Comment “book” and I’ll send you the link where you can download the ebook for $9 today!

04/28/2026

𝗦𝘁𝗼𝗽 𝗟𝗲𝗴 𝗖𝗿𝗮𝗺𝗽𝘀 𝗪𝗶𝘁𝗵 𝗧𝗵𝗶𝘀 𝗦𝗶𝗺𝗽𝗹𝗲 𝗙𝗼𝗼𝘁 𝗧𝗿𝗶𝗰𝗸
If this position feels uncomfortable… you probably need it.

Kneeling with your toes tucked underneath is a simple, effective way to work on foot and ankle mobility, but for many people, it can trigger tightness or even cramping.

That’s not a bad sign. It’s feedback.

Here’s how to approach it:

• Start in a kneeling position with your toes tucked under
• Ease into the position slowly, don’t force it
• Expect some discomfort at first (especially if your feet are stiff)
• Hold briefly, then come out and reset
• Practice it consistently in short, easy sessions

If this position causes cramping, it usually means your feet and ankles aren’t used to that range. With simple, regular practice, your body can adapt and improve.

Sometimes the movements that feel the hardest are the ones your body needs most.

👉 Comment or DM “𝗠𝗢𝗩𝗘” to build a daily mobility routine that actually works.

You’re only as strong as your weakest link.This movement reflects:• strength• mobility• balance• controlAll working toge...
04/27/2026

You’re only as strong as your weakest link.

This movement reflects:
• strength
• mobility
• balance
• control

All working together.

Lower scores were linked to higher mortality risk.

Comment “𝗠𝗢𝗩𝗘” and I’ll send you the exact steps to build the strength and control to get up and down from the floor with confidence.

04/27/2026

I did not plan for Hank to come stretch at the end of this…but he nailed it.

A little 3 minute flow to rebuild and recruit some core work and postural control.

Save this to do tonight and share with a friend who would benefit from some light movement today

This isn’t built randomly.It requires:• strength• mobility• balance• controlAll trained together.Lower scores were linke...
04/26/2026

This isn’t built randomly.

It requires:
• strength
• mobility
• balance
• control

All trained together.

Lower scores were linked to higher mortality risk.

Comment “𝗠𝗢𝗩𝗘” if you want help with this.

04/26/2026

𝗔 𝗤𝘂𝗶𝗰𝗸 𝗪𝗮𝘆 𝘁𝗼 𝗠𝗮𝗸𝗲 𝗕𝗮𝗹𝗮𝗻𝗰𝗲 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗙𝘂𝗻
Balance drills don’t have to feel boring to be effective.

Yes, simple exercises like standing on one foot can help. But if you don’t enjoy them, you’re less likely to stay consistent… and consistency is what actually creates results.

The key is finding easy, engaging ways to train balance that you’ll want to do.

Try this approach:

• Start with simple balance drills as your foundation
• Add a fun element, a ball, movement, or a challenge
• Keep it quick and engaging so it doesn’t feel like a chore
• Choose movements you actually enjoy

The most effective routine isn’t the most advanced, it’s the one you’ll keep doing.

👉 Comment or DM “𝗠𝗢𝗩𝗘” to build a daily mobility routine that actually works.

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185 Fairfield Avenue
Caldwell, NJ
07006

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+19737918318

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Our Story

I am a physical therapist and high school sports coach. I help prevent ACL tears in youth athletes, specifically young women who play soccer and basketball. I grew up the youngest of 4 kids, playing sports while pursuing my academic career. An injury sidelined me for 9 months when I was 16, and since then my mission has been to keep myself and those around me healthy enough to play at their best. Our bodies are incredible places. Our minds are even more amazing. I can help you see that and unleash your potential to help your body let you do the things you love.