Nikao Performance and Rehab, LLC

Nikao Performance and Rehab, LLC Healthy Fitness + Education

Holistic physical therapy and rehab performance training with 1v1 care with a Doctor of Physical Therapy and Certified Strength and Conditioning Specialist. 1 hour and 30 minute sessions. Services we offer: Injury prevention, rehab health & wellness training, performance training, physical therapy, manual therapy sessions, dry needling

Nikao PT x Puppy Play Date! 🐶You’ve heard of puppy yoga but have you tried puppy PT?? A must-try attraction…
04/24/2026

Nikao PT x Puppy Play Date! 🐶

You’ve heard of puppy yoga but have you tried puppy PT?? A must-try attraction…

04/22/2026

Dr. Feta reporting for duty 🐾

Miss Feta doesn’t just boost morale… she runs the whole show. From cheering on patients to coaching the staff through lunch time workouts, she’s the real MVP of Nikao. Want to see her in action? Schedule your appointment and experience the Feta effect for yourself!

Nikao crew takes on Electric Pickle! Retired athletes who specialize in exercise fuel serious competition… quality time ...
04/20/2026

Nikao crew takes on Electric Pickle! Retired athletes who specialize in exercise fuel serious competition… quality time with quality people! 🏓

The Nikao crew rolling into the weekend like… Hope your weekend’s as fun as this crew! 🕺🏻
04/17/2026

The Nikao crew rolling into the weekend like… Hope your weekend’s as fun as this crew! 🕺🏻

04/08/2026

Workout Wednesday‼️🏋🏼‍♀️

Fun fact: the Nikao crew does a team workout everyday at lunch time. For each exercise, we complete as many reps as we can for 1 minute. 6 exercises, 2 sets each.

Try out our workout and let us know how it goes! Happy exercising!

Desk Ergonomic Setup🖥️The collage of pictures shows the ideal setup (image 1) -> exaggerated, unnecessary posture (image...
04/03/2026

Desk Ergonomic Setup🖥️

The collage of pictures shows the ideal setup (image 1) -> exaggerated, unnecessary posture (image 2) -> potential structural repercussions from inadequate desk posture (images 3-5).

Why it matters: a proper ergonomic setup can help reduce neck, back, wrist, and shoulder strain, improve comfort during long work sessions, and support better focus and productivity. Small adjustments to chair height, monitor placement, and posture can make a big difference over time.

A few simple rules: monitor at eye level, elbows at ~90 degrees, wrists straight, feet flat on the floor, back supported and shoulders relaxed.

Comfort today = better posture tomorrow.

04/01/2026

What is scraping, and why do PTs use it?

Don’t let the technique name scare you... scraping is a hands on treatment modality used to help break up restricted tissue, improve mobility, and reduce tension in muscles and fascia.
Coupled with therapeutic exercises, scraping supports recovery and is incorporated in personalized care plans to help patients move and feel better. This treatment is commonly used in rehabilitation and patients report improved comfort and relief following a scraping session!

04/01/2026

What is scraping, and why do PTs use it?

Don’t let the technique name scare you… scraping is a hands on treatment modality used to help break up restricted tissue, improve mobility, and reduce tension in muscles and fascia. Coupled with therapeutic exercises, scraping supports recovery and is incorporated in personalized care plans to help patients move and feel better. This treatment is commonly used in rehabilitation and patients report improved comfort and relief following a scraping session!

03/25/2026

Midday thoracic tune-up with Dr. Cole🩻
Quick “skill check” on Allie’s spine to keep everyone moving their best.

In physical therapy, joint manipulations are used as one tool in a broader rehab plan; aimed at improving mobility, reducing pain, and reinforcing movement with exercise and education. PT manipulations often focus on restoring function and are paired with strengthening, mobility work, and posture training for longer term change. Not to be confused with chiropractic adjustments that follow a different set of frequencies, philosophies, and treatment models.

Cracks are cool, but consistent exercise is where the real magic happens 🪄

03/18/2026

Workout Wednesday: Bike🚴🏼‍♂️

Think of the bike as your lower body strength machine. Every pedal stroke loads your quads, glutes, hamstrings, and calves in sequence, building the entire posterior chain without pounding your joints. As you push the pedal downward, the quads and glutes drive the crank; as you pull through and up, the hamstrings and hip flexors kick in, while the core and low back stabilize your pelvis for smooth, powerful circles.

This makes cycling a great tool if you deal with cranky knees, hip stiffness, or low back tightness, because it’s low impact but high rep. Increasing blood flow, improving joint lubrication, and building muscular endurance. For athletes, the bike is a cheat code: more power and resilience in the legs, faster recovery days, and a stronger posterior chain that carries over to running, lifting, and change of direction sports. For general fitness, it’s simple: better strength, better heart health, and happier joints, all from turning the pedals🚲

P.S. Happy Birthday to Dr. Cole (biker in video)🎉🎂

Workout Wednesday: Kneeling Landmine Press🫸🏼Building powerful shoulders and a rock solid core one landmine press at a ti...
03/11/2026

Workout Wednesday: Kneeling Landmine Press🫸🏼

Building powerful shoulders and a rock solid core one landmine press at a time. Strong doesn’t need to be complicated; it just needs to be intentional.

Muscles working🏋🏼
💪🏼Primary: shoulders (anterior and lateral deltoids), upper chest
💪🏼Secondary: triceps, core (obliques and deep stabilizers), upper back for stability

Benefits📈
✅Encourages shoulder strength with a more joint-friendly pressing angle than strict overhead pressing
✅Trains unilateral strength, helping address imbalances between sides
✅Challenges core and hip stability in the half-kneeling position
✅Great progression for those working toward stronger overhead or incline presses

How to perform safely and accurately:
1. Set the barbell in a landmine attachment or securely in a corner, with one end loaded and the other on the floor.
2. Kneel facing the bar, with the working side knee down and the opposite foot in front, planted firmly.
3. Grip the end of the bar with one hand at chest height, ribs down, core braced, shoulders pulled slightly back.
4. Inhale, then press the bar up and slightly forward, keeping your torso tall and avoiding leaning into the weight.
5. Fully extend your arm without shrugging the shoulder toward your ear, then control the bar back to your chest.
6. Keep your wrist straight, avoid arching your lower back, and move through a smooth, pain-free range of motion.

At Nikao Performance and Rehab, our success is achieved through our patients meeting their goals and feeling better. Our...
03/04/2026

At Nikao Performance and Rehab, our success is achieved through our patients meeting their goals and feeling better. Our patient photo wall is a constant reminder that physical therapy is more than just another doctor visit or dreaded exercise regimen. Nikao takes pride in our one-on-one care format, which allows us to develop deep and lasting connections with every person who comes into our clinic. Reach out to schedule an appointment today so you can be welcomed into our Nikao community🤝🏼

Address

2121 S Mill Avenue Suite #205
Tempe, AZ
85282

Opening Hours

Monday 8am - 7pm
Tuesday 8am - 7pm
Wednesday 8am - 7pm
Thursday 8am - 7pm
Friday 8am - 7pm
Saturday 9am - 12pm

Telephone

+14805240321

Website

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Our Story

Welcome to Nikao Performance and Rehab!

We offer a bridge from traditional personal training services, massage therapy, chiropractic, acupuncture, and physical rehabilitation to optimize the bodies healing, restoration, and performance. We are your holistic body specialists and will work with you to cater your program or treatment to your body's needs and your personal goals.

No time to come to us? Let us come to you! All sessions are offered onsite or ask about our mobile concierge services, Nikao Elite. Nikao Elite is one of our most popular services for the professional athletes we serve in the NFL, NBA, and MLB. Holistic physical therapy and rehab performance training with 1v1 care with a Doctor of Physical Therapy and Certified Strength and Conditioning Specialist. 1 hour and 30-minute sessions. Services we offer: Injury prevention, rehab health & wellness training, performance training, physical therapy, manual therapy sessions, dry needling