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#Thephysiofix Reel by @thephysiofix (verified account) - Stiff upper back? "Knots" in your upper traps? Shoulder pain? This exercise can help! Keep reading 👇 🔘The thoracic spine (middle back) consist of
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Stiff upper back? “Knots” in your upper traps? Shoulder pain? This exercise can help! Keep reading 👇 🔘The thoracic spine (middle back) consist of 12 vertebrae that allow for movement in different planes. 🔘It is common to have restrictions in the thoracic spine from sitting / computer work / life which may lead to upper / mid back stiffness, upper trap tightness & even shoulder problems. 🎦To help open up the thoracic spine & get everything moving better, do this loaded thoracic rotation exercise in sidelying🎦 I recommend 1-2 sets of 8-10 on each side. I hope this video helped you out! Share with a friend who might also benefit from this mobility exercise! #thephysiofix #spinemobility #shouldermobility #thoracicspine #healthyspine
#Thephysiofix Reel by @thephysiofix (verified account) - 🎁 10 fitness products I will never regret buying + they make amazing holiday gifts 🎁 Comment "🎁" 👇🏻 and I'll send you info on all these products
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🎁 10 fitness products I will never regret buying + they make amazing holiday gifts 🎁 Comment “🎁” 👇🏻 and I’ll send you info on all these products! If you’ve been here long enough, you know I don’t gatekeep movement tools. If something helps my body feel better, helps my patients move better or just makes life easier, it’s going on the list. Here are my ride-or-dies ⤵️ 1️⃣ @gochirp Wheels 💛 Opens the upper back, helps posture and feels incredible after long days. 2️⃣ @naboso_technology Socks 🧦 They improve that mind-body foot connection and helped Logan with neuropathy after his stroke. Small product, huge impact. 3️⃣ Normatec Boots by @hyperice 💥 Better circulation, less swelling, faster recovery and they feel amazing. 4️⃣ @vivobarefoot Shoes 👣 Wide toe box, waterproof options and foot-friendly design for walking, lifting + bunions. 5️⃣ @blazepod ⚡ A clinic favorite and a family favorite. Great for reaction time, coordination and honestly just fun. (If you’ve seen Oakley using them, you get it) 6️⃣ @team4kor Bands 💪 My go-to for warm ups, accessory work + travel workouts. Durable + versatile. 7️⃣ @trysuji BFR Cuffs 🔄 Great for recovery or building strength with lighter loads, especially around irritated joints. 8️⃣ @kayezenvector Vector 🎯 Compact, smooth resistance up to 100 lbs. A staple in my home gym and clinic. 9️⃣ @boncharge_ Bullet 💡 Infrared light therapy for great for collagen production, recovery, tissue healing + mitochondrial function. 🔟 @legion Creatine 🧠 A staple for me and one of the most researched supplements. Supports strength, muscle + recovery. ✨ Gifts that keep people moving, recovering and feeling good long after the holidays. 🔥 Tap the 🔗 in my 🅱️ ℹ️ 🅾️ for the full Holiday Gift Guide + discounts and current sales! #thephysiofix #chirp #reliefishere #giftideas #chirppartner #giftideasforathletes #athleticrecovery #mobilitytraining #movementismedicine #phoenixpt
#Thephysiofix Reel by @thephysiofix (verified account) - 🎾 TENNIS ELBOW REHAB (LATERAL EPICONDYLITIS) 🎾 That nagging pain on the outside of your elbow when gripping, typing, or lifting? 😣 That's often Te
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🎾 TENNIS ELBOW REHAB (LATERAL EPICONDYLITIS) 🎾 That nagging pain on the outside of your elbow when gripping, typing, or lifting? 😣 That’s often Tennis Elbow, or lateral epicondylitis, caused by overuse of the wrist extensor tendons where they attach to the outer elbow. Even though the pain is at the elbow, the real issue usually starts at the wrist and forearm where those tendons originate. That’s why treatment should focus on loading the wrist, not just rubbing or resting the elbow. 🧠 What’s Happening: Repetitive gripping, lifting, or typing creates micro tears and overload in the extensor carpi radialis brevis tendon leading to pain, stiffness, and weakness. Early on, you may need a short rest period to calm irritation, but long term recovery comes from progressive loading and strengthening. 💪 7 go to exercises for early to mid stage rehab: 1️⃣ Farmer’s Carry with Towel 2️⃣ KB Radial Deviation 3️⃣ Wrist Extension Isometrics 4️⃣ Pronation and Supination (Bent and Straight Arm) 5️⃣ Shoulder I Y T 6️⃣ Wrist Extensions 🔑 Tendon Recovery Tips: ✅ Mild discomfort = OK ✅ Load > rest ✅ Be patient: acute injuries may take weeks, chronic ones months 💯 Disclaimer: This is not medical advice. Always consult a licensed provider before starting a new rehab program. 💛 Like, save, and tag a friend with nagging elbow pain! 💛 #thephysiofix #tenniselbow #lateralepicondylitis #elbowpain #forearmstrength
#Thephysiofix Reel by @thephysiofix (verified account) - 🔥Want better hip internal rotation? Try Tactical Frog + IR Lifts🔥 This combo is one of my FAVORITE ways to open up hip IR because it's not just str
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🔥Want better hip internal rotation? Try Tactical Frog + IR Lifts🔥 This combo is one of my FAVORITE ways to open up hip IR because it’s not just stretching… it’s teaching your body how to actually CONTROL the range too 👏 A lot of people try to force hip mobility by hanging out in passive stretches for forever… but if you can’t actively own the position, your body usually won’t keep it. That’s where the IR lifts come in 💥 ✅ Helps improve active hip internal rotation ✅ Builds strength at end range ✅ Lights up the deep hip rotators ✅ Great for squats, pivots, rotational athletes & general hip stiffness ✅ Humbling in the best way 😂 The tactical frog position helps you explore the range… the lifts help you KEEP it. Mobility without strength is just temporary flexibility 🤝 Give these a try and prepare for your hips to start talking back 😅 #thephysiofix #hipmobility #hipinternalrotation #mobilitytraining #functionalmovement
#Thephysiofix Reel by @thephysiofix (verified account) - 👇 Comment "50OFF" for more info 👇 😱 Due to SO many messages saying "WAIT I MISSED IT" and "PLEASE EXTEND THE SALE I WASN'T READY," we're officiall
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👇 Comment “50OFF” for more info 👇 😱 Due to SO many messages saying “WAIT I MISSED IT” and “PLEASE EXTEND THE SALE I WASN’T READY,” we’re officially extending the sale ONE. MORE. DAY. 😂 Yes… really. No… this is not a drill. And yes… this is your actual last chance. ‼️ALL programs and all NEW bundles are still HALF OFF with the code “SMALLBUTBIG.” These programs were created to make high quality PT and training accessible, affordable and effective. If you’ve been waiting for a sign to start, this is it… consider this your official “don’t play with me” reminder 😅 🔥Tap the 🔗 in my 🅱️ ℹ️ 🅾️ to check out all the online programs! LFG!!! #thephysiofix #blackfridaysale #cyberweek #fitnesssale #holidaywellness #movementismedicine #phoenixpt #ptinyourpocket #strengthtrainingprogram #mobilitytraining
#Thephysiofix Reel by @thephysiofix (verified account) - 🚨 The spine is not fragile 🚨 A history of spinal fusion or disc injury does not mean a lifetime of fear or avoidance. It means the spine needs to
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🚨 The spine is not fragile 🚨 A history of spinal fusion or disc injury does not mean a lifetime of fear or avoidance. It means the spine needs to be trained progressively and intelligently. Strength training is not bad for the back. When done well, it builds a stronger, more resilient spine. 💪 ‼️This return did not come from rushing or pushing through pain. It came from consistent rehab, gradual loading and proper progressions over time. YES, you can get back to lifting! 🔥 💡Fear is not the fix. Progressive loading is! Send us a message to see how we can help you get back to all of your favorite activities!!! 📌 Save this if you are rebuilding your back ❤️ Share it with someone who has been told to be careful forever. #thephysiofix #spinehealth #backrehab #spinalrehab #discinjury #spinalfusion #strengthtraining #rehabtoprogress #rehabtopperformance #returntostrength
#Thephysiofix Reel by @thephysiofix (verified account) - 🥁Whitney Houston challenge 🥁 Think you can get the timing just right? Prove it!!! ‼️Remix this reel and tag us in your attempts for your chance to
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@thephysiofix
🥁Whitney Houston challenge 🥁 Think you can get the timing just right? Prove it!!! ‼️Remix this reel and tag us in your attempts for your chance to win a free video consultation and month of programming with us! Use hashtag #physiofixchallenge as well! May the odds (or beat) be ever in your favor! ⚠️ Challenge ends Saturday May 9th 9am pacific time #fitnesschallenge #physio #whitneyhoustonchallenge #challenges
#Thephysiofix Reel by @thephysiofix (verified account) - 🖇️ Pain on the inside of your elbow (medial side) is often known as golfer's elbow or medial epicondylitis / epicondylosis. 🖇️ you don't need to be
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@thephysiofix
🖇️ Pain on the inside of your elbow (medial side) is often known as golfer’s elbow or medial epicondylitis / epicondylosis. 🖇️ you don’t need to be a golfer to get this, I actually see a lot of weightlifters, climbers and even people that don’t do sports at all struggle with this. This can happen to anyone and it can make simple activities such as opening a jar, shaking hands or carrying a bag of groceries extremely painful & frustrating. 🖇️ “golfer’s” elbow is often a result of repetitive microtrauma to the common flexor tendon where it originates at the medial epicondyle. This may occur if the elbow has to do more work if the wrist and shoulders aren’t doing their job which results in extra stress to the elbow itself aka overtraining OR when the tissue capacity is less than the demands of life/ sport aka under training / weakness. 🖇️My first step is to check wrist extension & make sure we have adequate extensibility of the flexor muscles to allow for full wrist extension, if not I like to mobilize these tissues and increase that extensibility. Next I like to begin loading the flexor / pronator tendons and of course strengthen the shoulders (shoulder exercises are not shown in this post) 🖇️ here are a few simple exercises that I commonly use to begin loading the wrist / forearm: 1️⃣ Kettlebell Pronation / Supination 8-12 reps 2️⃣ Ulnar Plate Holds + Twists until fatigue 3️⃣ Banded Pronation 8-12 reps 4️⃣ Towel Scrunches / Wrist Curls 1 min 5️⃣ Zottman Curls 8-12 reps 6️⃣ Behind Back Barbell Wrist Curls 8-12 reps Keep in mind, we want to do these 3 non consecutive days/ week & between 2-4 sets. My recommendation is to pick 3 from this post to do each day & to keep pain under a 6/10 during exercise! 🖇️ As always, rehab in the clinic is always individual to the patient, their symptoms, their limitations and their goals. If you’re looking for more guidance (including the shoulder and wrist exercises needed for a comprehensive rehab program) check out the ELBOW FIX program! ❤️Leave any questions in the comments below👇🏼 ❤️TAG a friend with elbow pain!! #medialepicondylitis #golferselbow #elbowrehab #thephysiofix #azphysio
#Thephysiofix Reel by @thephysiofix (verified account) - ✨ This is one of my favorite exercises for cranky outer hips ✨ If you've been told you have "Piriformis Syndrome" and you've been stretching your glu
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@thephysiofix
✨ This is one of my favorite exercises for cranky outer hips ✨ If you’ve been told you have “Piriformis Syndrome” and you’ve been stretching your glutes into oblivion… this one’s for you. Curtsy lunges are 🔥 because they: 1️⃣ Load the glutes through adduction (which the piriformis has to help control) 2️⃣ Challenge hip internal & external rotation at the same time 3️⃣ Train pelvic control instead of just yanking on a tight muscle 4️⃣ Build strength in the exact position that usually feels irritated The piriformis isn’t just a muscle to stretch. It’s a stabilizer. And stabilizers tend to calm down when they get stronger and more coordinated. So instead of aggressively foam rolling your butt for the 47th time… try loading it. 😉 Slow. Controlled. Slight forward torso lean. Drive through the whole foot. Your hips will thank you. #thephysiofix #piriformissyndrome #hiprehab #glutestrength #movebetter
#Thephysiofix Reel by @thephysiofix (verified account) - IYKYK... 😂 Drop your biggest hater below! 👇 #thephysiofix #physio #movementismedicine #phoenixpt #gymhumor
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IYKYK... 😂 Drop your biggest hater below! 👇 #thephysiofix #physio #movementismedicine #phoenixpt #gymhumor
#Thephysiofix Reel by @thephysiofix (verified account) - If single-leg RDLs feel a little… chaotic 😅 try this 👇 The knee-propped single leg RDL is one of my favorite variations because it's both a regress
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@thephysiofix
If single-leg RDLs feel a little… chaotic 😅 try this 👇 The knee-propped single leg RDL is one of my favorite variations because it’s both a regression and a progression. 💥 Meets you where you’re at but still builds toward full single-leg strength 💥 Lets you load the hinge without losing position 💥 Helps you feel glutes + hamstrings actually doing the work Control it down, own the position, then drive back up 🔁 Save this + send it to your “my balance is trash” friend 😅 #thephysiofix #singlelegrdl #hiphinge #glutestrength #hamstrings
#Thephysiofix Reel by @thephysiofix (verified account) - 👇 Comment "FOREARM" below for more info on our Elbow Fix program + a discount 👇 Now back to today's post: ⬇️⬇️⬇️ 🎾 TENNIS ELBOW REHAB (LATERAL E
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@thephysiofix
👇 Comment “FOREARM” below for more info on our Elbow Fix program + a discount 👇 Now back to today’s post: ⬇️⬇️⬇️ 🎾 TENNIS ELBOW REHAB (LATERAL EPICONDYLITIS) 🎾 That nagging pain on the outside of your elbow when gripping, typing, or lifting? 😣 That’s often Tennis Elbow, or lateral epicondylitis, caused by overuse of the wrist extensor tendons where they attach to the outer elbow. Even though the pain is at the elbow, the real issue usually starts at the wrist and forearm where those tendons originate. That’s why treatment should focus on loading the wrist, not just rubbing or resting the elbow. 🧠 What’s Happening: Repetitive gripping, lifting, or typing creates micro tears and overload in the extensor carpi radialis brevis tendon leading to pain, stiffness, and weakness. Early on, you may need a short rest period to calm irritation, but long term recovery comes from progressive loading and strengthening. 💪 7 go to exercises for early to mid stage rehab: 1️⃣ Wrist Extension Isometrics 2️⃣ Eccentric Wrist Extensions 3️⃣ Pronation and Supination (Bent and Straight Arm) 4️⃣ Radial Deviation with KB 5️⃣ Shoulder I Y T 6️⃣ Farmer’s Carry with Towel 7️⃣ Wrist Extensor Stretch 🔥 Psst… Elbow Fix is 50% OFF right now with the code “SMALLBUTBIG”! Tap the 🔗 in my 🅱️ ℹ️ 🅾️ to grab it while the sale lasts! Sale ends TODAY!🔥 🔑 Tendon Recovery Tips: ✔️ Mild discomfort = OK ✔️ Load > rest ✔️ Be patient: acute injuries may take weeks, chronic ones months 💯 Disclaimer: This is not medical advice. Always consult a licensed provider before starting a new rehab program. 💛 Like, save, and tag a friend with nagging elbow pain! 💛 #thephysiofix #tenniselbow #lateralepicondylitis #elbowpain #forearmstrength #gripstrength #wristrehab #tendonrehab #physiotherapy #sportsrehab

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