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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.

4 Fixes If You Sit Too Much ๐Ÿช‘โœจSitting for long hours tightens your hips, stiffens your back, and locks up your posture. ...
10/27/2025

4 Fixes If You Sit Too Much ๐Ÿช‘โœจ

Sitting for long hours tightens your hips, stiffens your back, and locks up your posture. But the good news? A few simple moves can undo the damage and help you feel loose again.

โœ… Open your hipsโ€จโœ… Release your backโ€จโœ… Wake up stiff musclesโ€จโœ… Improve posture

Try these 4 moves when youโ€™ve been sitting all day:โ€จ1๏ธโƒฃ Hip release on table/couch (kneeling option works too)โ€จ2๏ธโƒฃ Side body + back stretch with a doorframeโ€จ3๏ธโƒฃ Shoulder & hamstring opener using a sturdy chairโ€จ4๏ธโƒฃ Glute activation on a bench or table

โœจ Do each move slowly, breathe deep, and hold 20โ€“30 seconds per side.

Your body will thank you ๐Ÿ™Œ

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๐Ÿ”— in bio for Full Body Mobility Program ๐Ÿ’ฅ
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10/26/2025

๐Ÿ’ฅ๐’๐œ๐š๐ฉ๐ฎ๐ฅ๐จ๐ก๐ฎ๐ฆ๐ž๐ซ๐š๐ฅ ๐‘๐ก๐ฒ๐ญ๐ก๐ฆ๐Ÿ’ฅ
โ€”โ€”
๐Ÿ“šWhen we raise our arms overhead, the motion is shared between the shoulder joint (glenohumeral joint) and the scapula moving on the rib cage (scapulothoracic joint). This coordinated pattern is known as scapulohumeral rhythm and allows for smooth, efficient motion when reaching overhead.

๐Ÿ”ŽClassically, this rhythm has been described as about two-thirds of the movement coming from the glenohumeral joint and one-third from upward rotation of the scapula.

๐Ÿง More recent research highlights that this ratio can vary between individuals and tasks, but the key idea remains the sameโ€”overhead elevation requires both humeral motion and scapular upward rotation working together.

๐Ÿ‘‰Thanks to for this amazing cadaver dissection!

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๐Ÿ”— in bio for Full Body Mobility Program ๐Ÿ’ฅ
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โ‰๏ธ Want to build ๐—ฆ๐—ง๐—ฅ๐—ข๐—ก๐—š๐—˜๐—ฅ and more resilient ๐—ž๐—ก๐—˜๐—˜๐—ฆ?โœ… Check out these exercises!๐Ÿค“ The knee joints, like all of the other ...
10/26/2025

โ‰๏ธ Want to build ๐—ฆ๐—ง๐—ฅ๐—ข๐—ก๐—š๐—˜๐—ฅ and more resilient ๐—ž๐—ก๐—˜๐—˜๐—ฆ?

โœ… Check out these exercises!

๐Ÿค“ The knee joints, like all of the other joints in our body, need consistent loading in order to stay healthy and strong

๐ŸŽฏ Keeping the quads, hamstrings, and hips/glutes strong is key...and it doesnโ€™t need to be complicated!

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

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๐Ÿ”— in bio for Full Body Mobility Program ๐Ÿ’ฅ
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Save this post as a reminder ๐Ÿ™Œโ€”โ€”โ€”โ€”โ€”โ€”๐Ÿ”— in bio for Full Body Mobility Program ๐Ÿ’ฅโ€”โ€”โ€”โ€”โ€”โ€”ย โ€”โ€”โ€”โ€”โ€”โ€”Great post by .yogiโ€”โ€”โ€”โ€”โ€”โ€”
10/25/2025

Save this post as a reminder ๐Ÿ™Œ

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๐Ÿ”— in bio for Full Body Mobility Program ๐Ÿ’ฅ
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Great post by .yogi
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A) Full Body Mobility Flow โœจLately, Iโ€™ve been obsessed with deep squats, spinal waves, and movements that feel right for...
10/25/2025

A) Full Body Mobility Flow โœจ

Lately, Iโ€™ve been obsessed with deep squats, spinal waves, and movements that feel right for my body.

This flow blends:โ€จโœ”๏ธ Spinal mobility + wavesโ€จโœ”๏ธ Hip opennessโ€จโœ”๏ธ Glute, hamstring & quad strength

What I love: it stretches and strengthens my spine, opens my hips, and even challenges my ankle mobility. I use it in yoga, warm-ups, or whenever my body craves movement.

โš ๏ธ If you have spinal injuries, go easy with flexionโ€”it may not feel good for everyone. Sensitive knees? Modify or skip certain parts.

This one always brings me relief from the tension I carry in my lower back.

Try it out and let me know how it feels for you!

B) Lazy Day Mobility Flow

This is my go-to when I want to move but donโ€™t want to try too hard. Just 1โ€“2 minutes per move gets me flowing.

Itโ€™s full-body and feel-good: spinal twists, side bends, rib + chest openers. Perfect as a quick warm-up, or add a resistance band around your low back for extra challenge.

Iโ€™ve been leaning into simple, intuitive movements; the kind your body enjoys. My reason for moving has shifted too: itโ€™s no longer about how I look, but how I feel. That change makes movement something I crave, not something I have to force. Like ice creamโ€ฆ you donโ€™t โ€œdisciplineโ€ yourself to eat it; you just want it ๐Ÿฆ๐Ÿ˜†

โ€”โ€”โ€”โ€”โ€”โ€”
๐Ÿ”— in bio for Full Body Mobility Program ๐Ÿ’ฅ
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7๏ธโƒฃ Mobility Moves to add to your routineWHY is mobility so important?When mobility is limited, your body starts to comp...
10/25/2025

7๏ธโƒฃ Mobility Moves to add to your routine

WHY is mobility so important?

When mobility is limited, your body starts to compensate, leading to tightness, pain, and increased risk of injury.

Adding mobility into your routine helps to not only improve your movement, but it supports joint health as well, allowing you to do what you loveโ€”without pain holding you back!

A little bit goes a long way. HIGHLY suggest you start adding it into your daily routine ๐Ÿซถ

โ€”โ€”โ€”โ€”โ€”โ€”
๐Ÿ”— in bio for Full Body Mobility Program ๐Ÿ’ฅ
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10/24/2025

โœจFull Body Fun with Friendsโœจ

Whatโ€™s better than one workout buddy? TWO. ๐Ÿ’ช Today we crushed a full body circuit togetherโ€”6 moves alternating between full body combos & core work.๐Ÿ”ฅ

โœ… Do the circuit 4 times
โœ… Have fun, sweat it out, & feel amazing

And because recovery is just as importantโ€ฆ we ended with a cold plunge + sauna. ๐ŸงŠ๐Ÿ”ฅ The cherry on top of an epic workout!

Tag a friend who needs to join you for this one next time youโ€™re at the gym ๐Ÿ‘ฏโ€โ™€๏ธ

โ€”โ€”โ€”โ€”โ€”โ€”
๐Ÿ”— in bio for Full Body Mobility Program ๐Ÿ’ฅ
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LOW BACK PAIN | BEDTIME MOBILITYThese 7 exercises improve lumbar spine movement, hip mobility, and hip internal rotation...
10/24/2025

LOW BACK PAIN | BEDTIME MOBILITY

These 7 exercises improve lumbar spine movement, hip mobility, and hip internal rotation. They can help release tension in your lower back, restore control through your pelvis and core, and improve how your body moves before sleep so you wake up feeling lighter, looser, and pain-free.

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๐Ÿ”— in bio for Full Body Mobility Program ๐Ÿ’ฅ
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Great post by .pt
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5 Small Habits with Big Benefits for Your Body & Home ๐Ÿง ๐Ÿ’ช๐ŸŒฟBacked by research. Simple to try. Save this for later!1๏ธโƒฃ Incl...
10/23/2025

5 Small Habits with Big Benefits for Your Body & Home ๐Ÿง ๐Ÿ’ช๐ŸŒฟ

Backed by research. Simple to try. Save this for later!

1๏ธโƒฃ Incline Walking for Fat Lossโ€จ
Studies show walking at a 16โ€“18% incline burns 70% more fat than running on flat ground. Even a 5% incline can increase calorie burn by 50%.

It activates more muscle, raises your heart rate, and shifts your body into a fat-burning zone.

๐Ÿ“š PMID: 22578744

2๏ธโƒฃ Spider Plants for Cleaner Air ๐Ÿชดโ€จ
Spider plants absorb toxins like formaldehyde, xylene, and carbon monoxideโ€”common indoor pollutants.

Through phytoremediation, they help purify the air and reduce risks tied to respiratory irritation and long-term exposure to carcinogens.

3๏ธโƒฃ Lavender in the Bedroom ๐ŸŒฟ๐Ÿ˜ดโ€จ
Lavender doesnโ€™t just repel pestsโ€”it promotes relaxation and better sleep.

Its scent lowers stress, supports respiratory health, and purifies air by absorbing harmful toxins.

๐Ÿ“š PMID: 34277711

4๏ธโƒฃ Tennis Ball Foot Massage ๐Ÿฆถโ€จ
Rolling a tennis ball under your foot can:โ€จโ€ข Relieve pain (especially plantar fasciitis)โ€จโ€ข Improve flexibilityโ€จโ€ข Boost circulationโ€จโ€ข Reduce stressโ€จ
Try it for 3โ€“5 minutes dailyโ€”your feet (and back) will thank you.

5๏ธโƒฃ Exercise Makes Your Heart Younger โค๏ธโ€๐Ÿ”ฅโ€จ
2 years of structured training (HIIT + cardio + strength) reversed heart stiffness in 50-year-oldsโ€”making their hearts function like 30-year-olds!โ€จ
Regular exercise increases oxygen uptake, improves heart elasticity, and protects against age-related decline.โ€จ
๐Ÿ“š PMID: 30387144

Your health is shaped by what you consistently do. Small changes = long-term results.

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๐Ÿ”— in bio for Full Body Mobility Program ๐Ÿ’ฅ
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HIP MOBILITY ROUTINEFinding some time on the road to touch a routine I fall back to quite a bit for the hips and keeping...
10/23/2025

HIP MOBILITY ROUTINE

Finding some time on the road to touch a routine I fall back to quite a bit for the hips and keeping them moving. Remember, MOTION IS LOTION and check out the full video from the last slide for more coaching on each movement.

Hip Swivels touching internal rotation of each leg.

Side Lying Rotations prying the hips open and then finding internal rotation.

Heel Clicks getting more upright challenging that previous position further having the leg lifted.

Figure Four Contours extending that leg out floating above the ground trying to stay upright getting back into extension some.

Dynamic Groin Drift changing angles of the groin exploring the tension of the under carriage.

Adductor Rock Backs easing back into tension and squeezing glutes on the way forward.

Glute Mobilizations facing down with more of a demand on extension while exploring rotation of the hips.

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๐Ÿ”— in bio for Full Body Mobility Program ๐Ÿ’ฅ
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11 Moves Your Hips Will Love ๐Ÿ’–๐Ÿง˜โ€โ™‚๏ธTight hips? This daily flow is packed with moves that unlock flexibility, strength, an...
10/23/2025

11 Moves Your Hips Will Love ๐Ÿ’–๐Ÿง˜โ€โ™‚๏ธ

Tight hips? This daily flow is packed with moves that unlock flexibility, strength, and control in all the right places. Just a few minutes a day can transform how your hips (and your whole body) move.

Do this routine daily ย to experience:

โœ… Looser, more open hips
โœ… Improved posture & alignment
โœ… Better lower back support
โœ… Easier squats, lunges & walking
โœ… Relief from long hours of sitting

Your hips deserve this kind of attention ๐Ÿ’ฅ

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๐Ÿ”— in bio for Full Body Mobility Program ๐Ÿ’ฅ
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10/22/2025

SOUND ON ๐Ÿ”‰ if you want to hear me talk about it.

Those core stabilizers matter especially if you are working to shrink your waist line, heal a diastasis and get rid of low back pain.

1.)Bridge -exhale as you lift your hips. Inhale as you lower them down.

2.) Staggered stance Bridge + db pull over - exhale as you lift your hips and pull weight in front of you. Inhale as you lower them down.

Modification: Perform without the bridge. Can further modify and do without the weight.

3.)Marching bridge +dumbbell hold- Exhale as you lift your leg. Inhale as you lower it down.

Modification: Perform without the bridge leaving hips on the floor. Can further modify and do without the weight.

4.)Reverse table top plank - Exhale as you lift your hips. Inhale as you lower them back down.

5.)Reverse plank- Exhale as you lift up into plank. Breathe normally at the top keeping your core engaged.

โŒDo not hold your breath when doing these.

โœ…Keep your core activated while performing each rep.
If you need to stop and reset your core, do so. Form is the most important part of performing these.

โœ…You should have minimal/no pelvic movement (rocking side to side) when your core is properly engaged. I have a pinned reeling showing core engagement on my page.

โ–ช๏ธ Work up to 10-12 reps per exercise. Do 1-2rounds depending on time and ability level.

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๐Ÿ”— in bio for Full Body Mobility Program ๐Ÿ’ฅ
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