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PT Vitals Online Transforming lives with expert rehab, injury prevention & wellness programs.
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Your go-to destination for all things related to physical rehabilitation, injury prevention, and overall wellness. Rehab exercises for Hip pain relief, Knee pain relief, Ankle pain relief, Shoulder pain relief, & Back pain relief.

Eat Right for Every Part of Your Body! 🍎πŸ’ͺYour body is a machine, and food is the fuel. ⛽️ Instead of just eating to fill...
02/01/2026

Eat Right for Every Part of Your Body! 🍎πŸ’ͺYour body is a machine, and food is the fuel. ⛽️ Instead of just eating to fill your stomach, eat to heal your organs! 🌿✨

Here is your ultimate cheat sheet for total body wellness:

❀️ Heart: Oats, Avocado, Greens
🦴 Bones: Dairy, Fish, Broccoli
πŸ‘οΈ Eyes: Carrots, Spinach, Eggs
πŸ’‡β€β™‚οΈ Hair: Onion, Coconut Oil, Aloe Vera
πŸ”‹ Men’s Health: Walnuts, Oysters, Maca Root
🍌 Gut: Yogurt, Bananas, Ginger

Swipe left and save this list! πŸ“₯ Which of these superfoods do you eat daily? Let me know in the comments! πŸ‘‡

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πŸ”— in bio for Full Body Mobility Program πŸ’₯
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Applying fragrance to the neck can be more harmful than it seems, as this area sits directly over the thyroid gland, a v...
01/31/2026

Applying fragrance to the neck can be more harmful than it seems, as this area sits directly over the thyroid gland, a vital organ responsible for regulating metabolism, energy, temperature, and hormonal balance.

The neck is also a key hub for lymphatic drainage, containing major lymph nodes and vessels that filter toxins and support immune function.

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πŸ”— in bio for Full Body Mobility Program πŸ’₯
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Research shows that the body undergoes massive physical, hormonal, neurological, and emotional shifts during pregnancy a...
01/30/2026

Research shows that the body undergoes massive physical, hormonal, neurological, and emotional shifts during pregnancy and birth. Internally, tissues, organs, ligaments, and the pelvic floor can takeΒ up to 6 monthsΒ to heal. Physical strength, posture, and core stability typically requireΒ around 12 monthsΒ to fully rebuild. Hormones and brain chemistry β€” especially those tied to mood, stress, and maternal bonding β€” may takeΒ up to 2 yearsΒ to rebalance. And identity recovery, the psychological integration of β€œwho I was” with β€œwho I am now,” can takeΒ 3–5 years, especially in high-stress or unsupported environments.

This isn’t weakness β€” it’s biology. Women transform at every level to create life, and that transformation takes time. The more we understand this, the more compassion and realistic expectations we can offer mothers everywhere.

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πŸ”— in bio for Full Body Mobility Program πŸ’₯
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Your partner should be your teammate, not your temptation.Not someone you hide behind, someone you rise with.A healthy r...
01/29/2026

Your partner should be your teammate, not your temptation.
Not someone you hide behind, someone you rise with.

A healthy relationship looks like accountability, better routines, and shared standards.

You don’t need someone to β€œaccept your bad habits.”
You need someone who believes you can outgrow them.

Tag someone who pushes you to be better βœ…

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πŸ”— in bio for Full Body Mobility Program πŸ’₯
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Glute Release Using a Tennis Ball 🎾What’s happening hereThis visual demonstrates an easy self-myofascial release techniq...
01/28/2026

Glute Release Using a Tennis Ball 🎾

What’s happening here
This visual demonstrates an easy self-myofascial release technique that targets the glute muscles with a tennis ball.

Why your glutes are important
When the glutes are tight, they can influence hip mobility, lower-back comfort, posture, and movement patterns like walking or squatting.

How it helps
Slowly rolling over a tennis ball can reduce muscle tension, increase circulation, and improve overall mobility.

Perfect for everyday stiffness
Long periods of sitting can cause the glutes to become tight and underactive. This method helps reactivate them.

Popular with athletes
Runners, weightlifters, and leg-day regulars often use this technique to aid muscle recovery after training.

Take it slow
Gentle, controlled movement encourages the muscle to release instead of guarding.

Focus on your breath
Deep, steady breathing calms the nervous system and enhances the effectiveness of the release.

Pay attention to your body
Some discomfort is normal, but sharp or intense pain means you should ease off or adjust pressure.

Be consistent
Spending just 1–2 minutes per side, a few times per week, can lead to noticeable improvement.

A simple tool with surprisingly powerful benefits.

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If you eat watermelon before bed, it deeply hydrates your body, supports detox overnight, and helps you wake up feeling ...
01/28/2026

If you eat watermelon before bed, it deeply hydrates your body, supports detox overnight, and helps you wake up feeling refreshed.

-This is because watermelon is over 90% water and rich in electrolytes, keeping the body hydrated, while antioxidants support the liver’s natural detox functions during sleep.

If you eat cherries before bed, they boost natural melatonin levels that help you fall into deep restorative sleep.

- This is because cherries are one of the richest natural sources of melatonin, the hormone that regulates your body clock and improves sleep quality.

If you eat kiwi before bed, it can boost serotonin and help you fall asleep faster and sleep deeper.

- This is because kiwi contains serotonin and antioxidants that calm the nervous system, reduce stress, and promote longer, higher-quality rest.

If you eat a banana before bed, the magnesium relaxes your muscles and helps you drift into a deep sleep.

- This is because bananas are packed with magnesium and potassium, which ease tension, reduce cramps, and allow the body to fully relax before sleep.

Please note: this is not intended as medical advice, diagnosis or treatment. Always check with a health care professional.

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πŸ”— in bio for Full Body Mobility Program πŸ’₯
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9 Evening Mobility Moves πŸŒ™πŸ§˜β€β™‚οΈβ€”β€”β€”β€”β€”β€”πŸ”— in bio for Full Body Mobility Programβ€”β€”β€”β€”β€”β€”Β After a long day of sitting, standing,...
01/28/2026

9 Evening Mobility Moves πŸŒ™πŸ§˜β€β™‚οΈ

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πŸ”— in bio for Full Body Mobility Program
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After a long day of sitting, standing, or stress, your body needs more than rest β€” it needs gentle movement to release tension and restore balance.

This full-body evening flow helps open up your hips, spine, shoulders, and ankles, so you can relax, recover, and feel at ease before bed.

Do it consistently and you’ll feel:β€¨βœ… Less joint and muscle stiffnessβ€¨βœ… Looser hips and more spinal freedomβ€¨βœ… Better posture and breathingβ€¨βœ… A calmer, more relaxed nervous systemβ€¨βœ… Better sleep and recovery overnight

Here’s your wind-down mobility flow:
1️⃣ Seated Hamstring Kick Outs
2️⃣ Down Dog Paddling Heels into Bear Hold
3️⃣ Knee Stand Kick Side Bends
4️⃣ Leg Stretched (Foot Flexed) + Tap Toes to Knee (Opening to Side)
5️⃣ Lizard Extension to Twist
6️⃣ Seated to Intense Plantar Flexion
7️⃣ Squat to Toe Stretch / Plantar Flexion
8️⃣ T-Spine Rotation + Thread the Needle
9️⃣ Yoga Squat Dives

Slow down, move mindfully, and let your body unwind with each breath.

πŸ’¬ Save this for your evening routine and tag someone who needs to loosen up before bed πŸ‘‡

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πŸ”— in bio for Full Body Mobility Program πŸ’₯
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If you want better sleep, recovery, hydration, and training energy, your fruit choices can help.πŸ₯ Kiwi β†’ Sleep qualityKi...
01/27/2026

If you want better sleep, recovery, hydration, and training energy, your fruit choices can help.

πŸ₯ Kiwi β†’ Sleep quality
Kiwi has natural compounds that support serotonin/melatonin pathways and it’s high in antioxidants. Some studies show kiwi before bed may help you fall asleep faster and sleep longer.

πŸ’ Tart cherries β†’ Recovery
Tart cherries have melatonin and anti-inflammatory antioxidants (anthocyanins). They’re linked with less muscle soreness and better recovery, and for some people, better sleep too.

🍊 Oranges β†’ Hydration
Oranges are mostly water, and they also give potassium. That combo supports fluid balance, especially if you don’t drink enough water.

🍌 Bananas β†’ Pre-workout
Bananas are an easy source of quick carbs for energy, plus potassium + magnesium to support normal muscle function.

🍍 Pineapple β†’ Digestion
Pineapple contains bromelain, an enzyme that can help break down protein and may feel easier on digestion for some people.

Important: these work best when your basics are already solid:

7–9 hours sleep,
enough protein,
enough water,
daily steps, and
consistent training.

Fruit is the bonus that makes a good routine even better.
Save this and share with someone!

⚠️ Disclaimer
This content is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making changes to your diet or health routine.

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5 Poses for back painHOLDING THIS POSE FOR 5–10 MINUTES A DAY gently decompresses the spine, releases neck and shoulder ...
01/26/2026

5 Poses for back pain

HOLDING THIS POSE FOR 5–10 MINUTES A DAY gently decompresses the spine, releases neck and shoulder tension, improves circulation to the brain, and signals the nervous system to shift into deep relaxation. (Child’s Pose)

SPENDING A FEW MINUTES IN THIS RESTORATIVE POSITION DAILY helps reverse hours of sitting, opens the chest and lungs, improves breathing efficiency, and calms stress-driven brain activity. (Supported Backbend)

JUST 5 MINUTES IN THIS GENTLE INVERSION EACH DAY promotes blood flow back to the heart and brain, reduces leg and lower-back tension, supports lymphatic drainage, and deeply soothes the nervous system. (Legs Up the Wall)

THIS SLOW, SEATED TWIST DONE FOR A FEW MINUTES stimulates digestive organs, improves spinal mobility, releases deep back tension, and helps quiet mental chatter by slowing the breath. (Seated Spinal Twist)

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πŸ”— in bio for Full Body Mobility Program πŸ’₯
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🌿 Nourish Your Body from the Inside Out 🌿Your body works as one powerful system, and every organ needs the right nutrien...
01/25/2026

🌿 Nourish Your Body from the Inside Out 🌿

Your body works as one powerful system, and every organ needs the right nutrients to function at its best. Choosing natural, whole foods can support your blood, brain, eyes, gut, liver, and lungsβ€”helping your body stay balanced, energized, and resilient.

πŸ₯•πŸŽπŸ₯¦πŸ₯¬πŸ‹πŸ«šπŸ§„πŸ
Each food plays a unique role:
β€’ Supporting circulation and oxygen flow
β€’ Boosting brain focus and memory
β€’ Protecting vision and eye health
β€’ Improving digestion and gut balance
β€’ Aiding liver detoxification
β€’ Strengthening respiratory health

✨ When you fuel your body with real, nutrient-rich foods, you’re not just eating β€” you’re healing, protecting, and empowering your health naturally.

πŸ’‘ Small daily choices can lead to long-term wellness.

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πŸ”— in bio for Full Body Mobility Program πŸ’₯
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Green tea isn’t just a calming drink β€” it could be a daily upgrade for your hormones, sleep, and inflammation. 🍡🧠πŸ’ͺβ €A rec...
01/23/2026

Green tea isn’t just a calming drink β€” it could be a daily upgrade for your hormones, sleep, and inflammation. 🍡🧠πŸ’ͺ
β €
A recent study (PMID: 40071113) found that men who drank green tea daily had:

βœ”οΈ 30% higher testosterone
βœ”οΈ 27% lower inflammation
βœ”οΈ 32% less insomnia
β€” compared to those who didn’t.
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πŸ” What’s behind it?
Green tea is rich in EGCG, a powerful antioxidant known to reduce inflammatory markers and oxidative stress, two major disruptors of healthy testosterone production.
β €
It also contains L-theanine, a natural compound that promotes relaxation by calming the brain and lowering stress. That’s likely why green tea drinkers in the study reported better sleep.
β €
🧬 There’s even evidence that green tea may slow the conversion of testosterone to DHT by inhibiting the enzyme 5-alpha-reductase, leaving more free testosterone available in your system.
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πŸ’‘ While this was an observational study (not a clinical trial), it adds to a growing body of research showing that what you sip daily can impact how you feel, sleep, and recover.
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βœ… To start: 1–2 cups a day is a safe and simple way to benefit. Choose high-quality green tea, and opt for decaf if you’re sensitive to caffeine.
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πŸ”— in bio for Full Body Mobility Program πŸ’₯
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Tag someone who needs to see this ❀️

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⁉️ Want to build 𝗦𝗧π—₯π—’π—‘π—šπ—˜π—₯ and more resilient π—žπ—‘π—˜π—˜π—¦?βœ… Check out these exercises!πŸ€“ The knee joints, like all of the other ...
01/23/2026

⁉️ Want to build 𝗦𝗧π—₯π—’π—‘π—šπ—˜π—₯ and more resilient π—žπ—‘π—˜π—˜π—¦?

βœ… Check out these exercises!

πŸ€“ The knee joints, like all of the other joints in our body, need consistent loading in order to stay healthy and strong

🎯 Keeping the quads, hamstrings, and hips/glutes strong is key...and it doesn’t need to be complicated!

βœ… So perform these exercises often if you want to keep them healthy for the long term!

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πŸ”— in bio for Full Body Mobility Program πŸ’₯
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Great post by .caleb.burgess
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