Vital Physical Therapy

Holistic. Personal. Effective Physical Therapy Services
The body has a tremendous ability to heal itself. Let’s tap into it to help you get better.

We’ve seen time and again the amazing recovery that people make through physical therapy. From major injuries, persistent pain, or recovery from orthopedic surgery, we take great pleasure in helping our patients get better, and return to doing what they love. We are a private physical therapy practice in downtown Washington DC. We offer “hands on” treatment that integrates osteopathic manual techn

Operating as usual


Make yourself a Priority!!
Happy 2022


Random, but useful.

Can this little guy keep your produce fresher longer? Seeing as no-longer-fresh produce accounts for about a third of all the food we throw away, that would certainly be $10 well spent.

And, in fact, these products do help extend the shelf-life of produce thanks to something called zeolite.

There's more about what zeolite is and other produce-saving tips in this week's episode of the Nutrition Diva podcast. Find it wherever you listen!


Stretch and Breath Routine

We listened to your requests. A simple stretch and breath routine that takes less than 10min. Perfect to break up the workday, and do stress relief. Please DO the full video, don’t skip the opening warm up. Stretching is a lot more effective with a little warm up. Look forward to your feedback!!


May you have a healthy and bright day 04/24/2020

Opinion | We’re All Grieving. This Is How We Get Through It.

She is a wonderful psychologist and thinker. She really knows how to put words to emotion. Take a listen, hope it helps you.®i_id=57545589&segment_id=25786&user_id=e02f35247e1af4c100b5ceefb5bd506a As the coronavirus robs us of the life we cherish, a renowned therapist has some advice. 03/13/2020

COVID-19 and Managing Stress

Sage advise The Coronavirus has landed in my beloved hometown of Washington, DC. A handful of high schools have closed today, while others are limiting visits from international students. Hand sanitizer and other cleaning supplies are out of stock online. As a mental health expert, my primary concern is less ab... 12/31/2019

For Better Brain Health, Preserve Your Hearing

I thought this was really interesting and surprising.®i_id=575455891231 Hearing loss is the largest modifiable risk factor for developing dementia, exceeding that of smoking, high blood pressure, lack of exercise and social isolation.


She says it best!!
Make your own version of healthy and fit.
Happy holidays to all. 08/02/2019

Should you be taking an omega-3 supplement? - Harvard Health

Omega-3 are a well researched anti-inflammatories.
Recent research supports their heart-health benefits.
The article breaks down dosage and who benefits the most. Also their benefits extend to easing joint inflammation and possibly pain Certain people, including those who don’t eat fish and those who are at high risk for cardiovascular events may benefit from omega-3 supplements. But for the average person it’s better to focus on eating a diet that includes fatty fish. A...


The Prehab Guys

Fun variations on a Pallof press

“Pallof Press Exercise Variations”
[Core & Back Strengthening Exercise Advice]

TAG SOMEONE you know who loves the pallof press exercise‼️

I love the pallof press because you can modify it in many ways, it doesn’t have to be just the traditional pallof press. Below you will learn more info about each pallof press exercise variation and for who and why I program each one ⤵️

1️⃣ Lateral Lunge With Pallof Press ➡️ this is a great variation for golfers, tennis players, and baseball players. The lateral lunge movement focuses on a weight transfer to one leg and loads the hip and knee. Being able to resist rotation while loading these joints can have great performance enhancement benefits to help generate rotational forces.

2️⃣ Pallof Press With Single Leg Marching ➡️ this is a really good variation for someone that is dealing with some low back issues that may be stemming from hip stability deficits. Adding the pallof press can be just the right resistance cue to improve single limb stance stability.

3️⃣ Split Squat Pallof Press ➡️ another great variation for any athlete honestly. This is one of my favorites as it challenges the lower body while simultaneously challenging trunk stability. This is a great core accessory exercise on a lower body training day that you can add to any program.

4️⃣ Step Out With Isometric Pallof Press ➡️ this is a nice step up from the static pallof press. Now you’re adding more variables into the mix getting the lower body moving side-to-side. This also puts accountability on the person performing the exercise as they learn to gauge how much resistance they can control. You can hit the glutes as well adding a band around the knees!

Do you program the pallof press often. Why? Do you like these variations, let us know!
𝙏𝙝𝙚 𝙋𝙧𝙚𝙝𝙖𝙗 𝙂𝙪𝙮'𝙨 𝙞𝙨 𝙖𝙣 𝙚𝙙𝙪𝙘𝙖𝙩𝙞𝙤𝙣𝙖𝙡 𝙥𝙡𝙖𝙩𝙛𝙤𝙧𝙢 𝙩𝙝𝙖𝙩 𝙩𝙚𝙖𝙘𝙝𝙚𝙨 𝙥𝙚𝙤𝙥𝙡𝙚 𝙝𝙤𝙬 𝙩𝙤 𝙩𝙖𝙠𝙚 𝙘𝙤𝙣𝙩𝙧𝙤𝙡 𝙤𝙛 𝙩𝙝𝙚𝙞𝙧 𝙤𝙬𝙣 𝙝𝙚𝙖𝙡𝙩𝙝 𝙩𝙝𝙧𝙤𝙪𝙜𝙝 𝙤𝙣𝙡𝙞𝙣𝙚 𝙥𝙝𝙮𝙨𝙞𝙘𝙖𝙡 𝙩𝙝𝙚𝙧𝙖𝙥𝙮.


Monica Reinagel, MS, LDN

Important explanation of salt intake and weight gain

You might be surprised by the link between salt and weight gain. 08/02/2018

Poor, Fine, Good, Better, Best: A Guide to Processed Foods

This article present simple and clear guidance on processed food. Are they all bad for you?? Not all processed foods are created equal. In fact, while highly processed foods are usually full of added sodium, sugars and fats, minimally processed foods can actually be quite good for you. Learn how to tell the difference between high-quality and poor-quality processed foods, and why frozen, fe...


And you get to meet your neighbors. It is probably being part of a village that keeps us well

Awesome infographic by Williamson et al 😍
Walking helps prevent and treat depression and anxiety and may increase positive outcomes such as self-esteem and happiness


And today I practiced my healing powers to heal 2 friends and it made me so happy 🌈 06/01/2018

10 Nutrition Worries You Can Stop Stressing About

I must share with you this highly informational article by nutritionist Monica Reinagel. Information backed by science, to clear up all the noise out there Here are 10 nutrition concerns that you can probably cross off your list, from eating too much protein to avoiding the Dirty Dozen fruits and vegetables.


British Journal of Sports Medicine (BJSM)

Now this makes some sense. From the British Journal of Sports Medicine. It is insulin resistance and associated inflammatory changes that contributes narrowing of arteries and cardiovascular disease.

Do we need an honest conversation about how fats and atherosclerosis interact?


Glut max one of the most important muscles in the body

Episode 566: "Best Weight-bearing Glute MAX Exercises"
[exercise EMG review]

Ever wonder what the BEST glute med weight-bearing exercises are? Look no further than this infographic. In order, it’s the:
1️⃣ Forward Step Up
2️⃣ Single leg Squat
3️⃣ Single Leg Deadlift
4️⃣ Unilateral Wall Squat

This information is from a systematic review by Reinman et al 2011. I'm going to highlight some takeaways from this paper below.

Trunk position matters. With a trunk forward position, there was an 22% increase in glute max activation. It all boils down to biomechanics and with the trunk forward, there is a longer lever arm for the glute max into for the extension moment. So if looking to bias the glutes, lean forward!

Quadruped bird dog is a beast for a table glute max exercise. Most think of the bird dog was a core exercise as it's one of McGills big 3. However, it actually demonstrates an extremely high glute max EMG, reflecting the glute max's role not only as a primary hip extensor but also as a hip stabilizer. It demonstrated the highest table exercise for glute max EMG.

If you can do ANY exercise (lunge, squat, deadlift) with load, is it going to be better than these bodyweight exercise? DUH. Just dropping some knowledge for you to incorporate into your programming. Taking this information, you now know giving your client a 30lb step up will achieve higher glute max activation than a 30lb single leg deadlift. Cheers and happy glute max gainz!

**Article Link is in IG highlights under “RESEARCH LINKS”#
The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into . Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit The information provided is not medical advice. If you are in any pain, please see your local physical therapist by visiting


Important guidance regarding strength training and muscle growth.

Episode 656: Have you questioned your Training Volume⁉️

Tag someone that needs a knowledge 🔥 on how to manage their training volume!💪🏽

How many times a week should you train to grow your Muscle❓ ▪️When comparing studies investigating training muscle groups between 1 to 3 days per week, the current body of evidence indicates training twice per week promotes more hypertrophic outcomes compared to once per week.
Hypertrophy= Increase size of muscle cells!
▪️Training a muscle group 3 days per week was not shown to be any more superior to twice per week.

How many Sets Should you perform per muscle group for Strength❓

Maximal strength gains among athletes are seen when:
1️⃣Training is performed at 85% of 1 repetition maximum
2️⃣Muscle groups are trained 2 days per week
3️⃣Training is performed with a mean volume of 8 sets per muscle group

This post will give you some insight on how to maximize your hard work you put in the gym! 💪🏽

-"Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis." Schoenfeld et al. 2016. -"Maximizing strength development in athletes: a meta-analysis to determine the dose-response relationship." Peterson et al. 2004 03/12/2018

8 High-Protein Vegetables

Did you know that munching on Asparagus adds protein to your diet. Here is a list of vegetables high in protein value. Diversify into more plant base protein to get a balanced diet. Slabs of meat don't have to be the only protein-rich items on your dinner plate. Check out which vegetables provide the protein boost you're looking for. 03/05/2018

The Legendary Full Body Primary Patterns Training Program

Insightful article and practical tips regarding working out and lifting according to functional movement patterns. My Name Is Charles Staley, And THIS Is How I Think You Should Train When I first wrote about my Primary Pattern concept at T Nation, I soon received a text from my friend Dr. John Rusin, and it suddenly hit me: “ Oh crap, he’s gonna think I plagiarized his famed Functional Hypertrophy Training (...


Train with Ellie LLC

Kudos to Elizabeth!! hard work in PT and determination to get back to serious lifting in her fitness routine. So proud.

T***y Tuesday! also
at about 105# Recovering from a has been a long road and tomorrow, Feb 8th marks my 1-year post op anniversary. Hip thrusts are great for me as they don't agitate my hips, and they make me feel strong. Looking forward to pushing more weight. 01/30/2018

Mediterranean and DASH Tie for Top Spot in Recent Ranking

So which Diet is best. Here are some answers from the experts Each year, U.S. News & World Report releases a ranking of popular diets—assessed by a panel of health experts based on seven categories, including weight loss, nutrition, safety, and ease of co…


Exercise changes gut microbial composition independent of diet, team reports

The relationship between exercise and health.
It’s more fundamental than we thought.
Study shows that exercise can change the microbiome of the gut, controlling for all other factors. See article!! Two studies -- one in mice and the other in human subjects -- offer the first definitive evidence that exercise alone can change the composition of microbes in the gut. The studies were designed to isolate exercise-induced changes from other factors -- such as diet or antibiotic use -- that might al... 01/05/2018

Vital Physical Therapy, Washington, DC on Google Most individuals experience some level of muscle soreness, and joint pain and stiffness in their day to day activities. It is important to design a regiment to manage those symptoms to maintain a healthy and active lifestyle. Even with certain conditions, such as osteoarthritis and other muscle and�...


Wonderful visual on the positive impact on physical and psychological health

The effects of exercise on psychological wellbeing 🧠


Trust me, I'm a Physiotherapist

The next generation of MRI imaging, where we can see the spine moving in real time. I think it would yield great added value to identify faulty mechanics and the source of the problem.

This is a real time MRI of the cervical spine! :)


The Prehab Guys

Pallof press is an excellent stabilization exercise. There are a few variations in this video that can work for beginners and more advanced stab work.

Episode 563: “Enhance Passive Core Stiffness - Phase 2️⃣”
[Core Exercise Advice]

Here is Phase 2️⃣ of an excellent core exercise program designed to improve passive core stiffness.

An article by Benjamin C. Y. Lee and Stuart M. McGill in 2015 compared a long term dynamic (i.e., curl up) vs. isometric (i.e., plank) core training program. A 6️⃣ week isometric core training program was superior to the dynamic core exercises in enhancing core stiffness. If you’re an athlete looking to improve performance or someone managing low back pain / hip pain / knee pain, you should incorporate isometric core exercises.
⁉️Did you know your hip pain could be stemming from your low back⁉️

The video demonstrates week 3️⃣&4️⃣ exercises from the article referenced above ⬇️

⚫️ Anterior Pallof Press

⚫️ Posterior Pallof Press

⚫️ Anti-rotation Pallof Press

⚫️ Suitcase hold

Still confused what “core stability” really is❓An article by Tricia Majewski-Schrage, Todd A. Evans, and Brian Ragan in 2014 helped to develop a consensus amongst content experts of a working definition for core stability. "Core stability is the ability to achieve and sustain control of the trunk region at rest and during precise movement". The authors also agreed that essential components to core stability included muscles and neuromuscular control. We like to think of the core as a force transducer within the kinetic chain; a medium for transferring energy and force from the lower to the upper body.

‼️Tag someone who needs this program and stay tuned for phase 3️⃣‼️
The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into . Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit The information provided is not medical advice.

Videos (show all)

Stretch and Breath Routine




1150 18th Street NW Suite 130
Washington D.C., DC

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm

Other Doctors in Washington D.C. (show all)
Dr.Mohammad A. Aleissa Dr.Mohammad A. Aleissa
2600 Virginia Avenue, Suite 800
Washington D.C., 20037

Royal Embassy of Saudi Arabia-Saudi Arabian Cultural Attaché to the U.S.

Lunar Massage Lunar Massage
1228 11th St Nw #2
Washington D.C., 20036

Your neighborhood massage studios for easy, affordable therapeutic massage.

Wendt Center for Loss and Healing Wendt Center for Loss and Healing
4201 Connecticut Ave NW, Ste 300
Washington D.C., 20008

The Wendt Center for Loss and Healing is the premier social service organization in the Washington, DC area specializing in helping children, adults and families deal with the effects of death and life-threatening illness.

National Integrated Health Associates National Integrated Health Associates
Washington D.C., 20015

National Integrated Health Associates, NIHA, leaders in integrative medicine and biological dentistry, offering holistic health solutions for whole body healing. See and Integrative Health Blog:

National Integrated Health Associates National Integrated Health Associates
Washington D.C., 20015

National Integrated Health Associates, NIHA, leaders in integrative medicine and biological dentistry, offering holistic health solutions for whole body healing. See and Integrative Health Blog:

These Hands Massage These Hands Massage
1437 Ridge Pl SE
Washington D.C., 20020

THESE HANDS MASSAGE I invite you to enjoy a unique mobile spa experience in the comfort and privacy of your own home, office, hotel or corporate venue.

Capital Center for Oral and Maxillofacial Surgery Capital Center for Oral and Maxillofacial Surgery
2311 M St NW, Ste 200
Washington D.C., 20037

Oral and Maxillofacial Surgery

Healthy Daes Naturopathic Medical Center Healthy Daes Naturopathic Medical Center
1140 3rd St. NE
Washington D.C., 20018-1201

As a naturopathic physician I focus on the non-invasive treatments to help the body heal itself. I use nutrition, stress management, exercise, herbal medicine, homeopathic to help the body heal.

Family Health and Birth Center Family Health and Birth Center
801 17th St NE
Washington D.C., 20002

Community of Hope's Family Health and Birth Center (FHBC) pursues a collaborative model in order to meet the holistic needs of the families we serve.

Georgetown University Hospital/Washington Hospital Center EM Residency Georgetown University Hospital/Washington Hospital Center EM Residency
110 Irving St NW
Washington D.C., 20010

Welcome to our page. We want to share some of the details about our program with you. Hopefully this page will serve as a way to interact with the residents and faculty to learn more about us.

Dr. Robert Ciprian Dr. Robert Ciprian
1300 I St NW
Washington D.C., 20005

A natural, holistic alternative to helping you with your health care challenges.

Dr. Robert Ciprian Dr. Robert Ciprian
1300 I St NW
Washington D.C., 20005

A natural, holistic alternative to helping you with your health care challenges.