Define Wellness And PT

04/17/2025

Ready to prioritize your well-being and discover new ways to move? ✨ Join Define Wellness and Physical Therapy, Karacter Beyond Fitness, and Align Pilates for The Move Well Event on Saturday, May 3rd, from 8:00 AM to 12:00 PM at 31896 Plaza Dr. E3, San Juan Capistrano, CA 92675.

This unique event offers you the opportunity to experience three different movement modalities in 30-minute sessions designed to enhance your physical and mental well-being.

Here’s what awaits you:

Define Wellness & Physical Therapy: Discover how physical therapy can help you optimize your movement, prevent injuries, and improve your overall quality of life. Learn about strategies for pain management, injury prevention, and personalized care. 🤸‍♀️
Karacter Beyond Fitness: Redefine exercise, lifestyle changes, and community by experiencing personal coaching catered to sustainable results. Enjoy movement that consistently works for you, nutrition and habits that sustain you and a community that appreciates you!
Align Pilates: Discover the benefits of Pilates for core strength, flexibility, posture, and body awareness. Learn how Pilates can complement your fitness routine and enhance your overall movement. 🧘‍♀️
This event is perfect for:

Individuals of all fitness levels who want to explore different movement modalities. 🏃‍♂️
Anyone seeking to improve their physical health, well-being, and overall movement. ❤️
Those looking for a fun and engaging way to learn about the benefits of physical therapy, strength training, and Pilates. 🎉
Space is limited, so register now! Link in Bio 🔗

01/14/2025

590 Followers, 1,031 Following, 644 Posts

12/24/2024

https://youtu.be/8OSlBn6qRqs?si=5f8lWYO--EtuGEJz

This is the number one vitamin deficiency behind nerve damage. Learn more about how to support nerve health!0:00 Introduction: Nerve health tips0:11 Vitamin ...

12/16/2024

Than you for a great year. Let’s see what 2025 has to@offer us all.

12/16/2024

Thank you all for a great Christmas Party and sponsorship appreciation. Every year will get better and we Strive to help as many people as we can both to preserve and to perform at their best.

11/28/2024

🦃🍁 This Thanksgiving, we’re filled with gratitude for our incredible patients and community! Thank you for trusting us to be part of your wellness journey. Wishing you a day of joy, movement, and connection with loved ones. Happy Thanksgiving from all of us at Define Wellness and Physical Therapy! 🍂❤️

11/01/2024

Halloween is a way to show respect and love for the people or things we honor. Thank you to all the Old Timers and the Define team to be playful at work.

10/21/2024

This past weekend, we had the incredible honor of supporting the Challenge Athletes Foundation alongside some amazing individuals and partners. A huge thank you to Strive Omni Sport for their unwavering support and collaboration, and to Brew House for hosting a fantastic post-event lunch!

A special shoutout goes to John, one of our amazing athletes, for showing us what true perseverance and determination look like. Your strength inspires us all! 💪

It was a powerful weekend of community, athleticism, and heart. We can’t wait for the next one! 💙

Here's the link if you would like to donate

https://hubs.la/Q02V8Nx-0

09/23/2024

Another Elite Athlete needed the calibration and only trusts us at Define to ensure he gets the professional level experience. Quality Matters… and he is a Legend of his MMA Sport.

09/14/2024

Look who stepped in for some Elite Manual Therapy and a little movement calibration for his next Rampage event.

05/07/2024

Join Our Team
Looking for a Physical Therapist to Join our Dynamic Team.

We are passionate about delivering the highest quality hands-on therapy and we are dedicated to getting our patients back to what they love.

Our Doctors are highly trained in Maitland(Australian joint mobilisation), fascial release and mobility series specific for athletes and deep trigger point or active release. If you don’t have these techniques and want to have them, our owner offers the staff PT’s a valuable year long mentorship with the following:

Clinical approach to screening
Differential Diagnosis
Manual skills focused on Maitland joint mobilisation
Deep trigger point or ART (Active Release Techniques)
Nerve Mobility/flossing/testing
Video/movement analysis
Exercise progression/Pilates and Sports performance prescription
FMS Functional Movement Screening
Treatment Calibration
Treatment feedback during Hands-on treatment

We are looking for a committed and passionate Manual Physical Therapist to act as the patient’s partner throughout the trip of restoring motion and ensuring that the client will function at their personal best. You will maximise the quality of life and movement potential within the spheres of promotion, prevention, diagnosis, treatment or intervention, and rehabilitation.If you are interested in applying for this position, please email your resume to mona@definept.com. Please call 949-312-2485 if you have any questions.

02/23/2024

Improve overhead mobility by tackling your thoracic spine. Kyphosis, or rounding of the back can lead to compression at the shoulder which can limit mobility of the neck and shoulders.

If when reaching overhead you feel your upper back, or if you have rounded posture, you might need to open up your upper back.

A Foam Roll Extensions - open up the vertebra of the back. 2-3 minutes

B. Strengthen Middle & Lower Trap - 1 Minute Hold at your level. Use your posture muscles to reinforce tall posture. Pick a level that is challenging enough to only feel it in your middle and lower trap (not upper trap). Start all exercises by lengthening arms and pinching shoulder blades together.
1. Lengthen arms and lift shoulders off the table.
2. Lengthen arms and lift shoulders and arms off table.
3. Lift shoulders, arms and chest off table. Keep chin tucked and forehead facing down.
4. Use a weighted stick to increase tension.
5. Use a stick and lift chest off table
6. One arm overhead and the other by your side. Repeat on the other side. Do not let your shoulders hike towards your ear.

C. Release upper back. 2-3' Hold Focusing on Breathing. Breathe and expand all areas of your lungs especially downwards where you feel tension. Here we show how to do it on the spine corrector. You can also do it on a stack of pillows or on a bosu. Remember to keep your legs bent and to support your head.

D. Suboccipital Release - 2-3' Release the muscles that anchor your upper spine and are a common cause of tension headaches.

Having trouble figuring out why you still can't reach overhead? Stop by Define Wellness & Physical Therapy where we can focus on your individual anatomy and goals.
📞 Call us at (949) 312 - 2485
📧 Email us at info@definept.com
🌐 Visit our website at DefinePT.com
📍 31896 Plaza Drive Suite E3
San Juan Capistrano, CA. 92675