Dr. Jacob

Dr. Jacob Jacob VanDenMeerendonk, PT,DPT, Doctor of Physical Therapy and Content Creator in California. Mobility programsšŸ‘‰ www.drjacob.app

04/13/2026

This offset cat-cow exercise has been a great one for me and my patients for low back stiffness and pain. As with any exercise, be sure to ask a physical therapist in person if itā€™s right for you.

04/09/2026

Most people think pain means stop
That belief alone keeps a lot of people stuck

I dealt with some unexpected hip and high hamstring pain recently no injury no big moment that caused it
Instead of shutting things down I leaned into light movement and paid attention to how my body responded rather than trying to avoid every sensation

Thereā€™s a big difference between pain thatā€™s safe to work with and pain that needs to be respected
This idea applies to general everyday aches not true injuries or red flags

Recovery isnā€™t about chasing zero discomfort
Itā€™s about understanding what your body can tolerate and using that to build confidence again

Pain is feedback not always a warning siren

04/07/2026

5 Minute Shoulder Mobility ā€”> great for a quick joint healthy routine to be used as a warm up, cool down, or on a rest day from the gym. Great midday break if youā€™re an office worker, or just someone who lives a busy life and only have 5 minutes for themselves.

04/04/2026

Plantar fasciitis and plantar heel pain can improve by stretching the big toe. Listen up as to whyšŸ™Œ

04/03/2026

Foot, Ankle, & Toe MobilityšŸ¦¶
- plantar fasciitis - heel pain - ankle sprains -

This is a set of 3 that I am using for all programs related to improving ankle mobility, intrinsic and extrinsic movement coordination and control.

Let me know what kind of foot and ankle issues you are dealing with.

04/01/2026

Tips for your flight: how to prevent back pain! I used to always feel stiff and painful after a flight, but doing these few things has made a world of difference for me. Iā€™m always suggesting these things to my patients and clients and it really seems to help! Give them a try.

04/01/2026

Listen up for low back pain help.

03/19/2026

More knee pain help. The topic of the day is progressive load. Itā€™s a topic that Iā€™m noticing a lot of people do not quite understand, but once you get it youā€™ll be able to make better independent considerations on your own therapy journey.

03/17/2026

Hip pain and hip mobility.

03/17/2026

Again, the wrist mobilization Iā€™m showing here isnā€™t exactly for an acute injury like being hit by a softball, but this self-mob in particular has helped a lot of my followers on here in the past so I figured Iā€™d showcase it again.

First locate the wrist joint, then place your thumb just above it on the lower palm, and the pointer and middle fingers on the back side of the joint, one above and one below. Squeeze all 3 fingers inward to mobilize the wrist. Hold for a few seconds. You can do just one, or multiple, itā€™s up to you. You may feel a popping sensation šŸ‘ˆas long as itā€™s not painful, youā€™re clear.

03/13/2026

Story timešŸ“– This is a thought Iā€™ve carried around for a while nowā€¦ And what Iā€™ve learned is that this isnā€™t a motivation problem or a willpower issueā€¦.Itā€™s adaptation. The body and nervous system trying to protect after years of strain, pain, and failed attempts at pushing through. Listen to the story, and Let me know if this resonates ā¬‡ļø

03/11/2026

Shoulder pain and shoulder mobility. Check these outā˜ļø

For recommended sets and reps, check the top of the screen of each slide.

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San Diego, CA

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