Flex Forward Physical Therapy & Wellness LLC

Flex Forward Physical Therapy & Wellness LLC We Help Active Individuals Stay Active, Pain Free, and Enjoying Life To The Fullest. We specialize

To sign up for services, send an email to jake@flexforwardpt.com, text or call 920-322-5177 or click on the book now tab at www.flexforwardpt.com to sign up any of our services

12/27/2025

Weak shoulder blades often comes from poor scapular control, which can lead to shoulder pain, instability, or even slow recovery from injury.

Strengthening your shoulder blade movement is crucial. It protects your joints, improves your lifting mechanics, and helps you train without compensations.

Do this Push Plus exercise to build better scapular control:
• Keep your elbow straight and move slowly for precise activation.
• Strengthen your shoulder blades without straining your neck.
• Train one side at a time to master control before adding more weight.

Small, controlled movements can make a big difference in shoulder stability and performance!

Comment “Scapula” to learn how a Physical Therapist can guide you through safe progression and proper technique.

Setbacks don’t define you, they refine you.Each obstacle is feedback, guiding you toward better strength, resilience, an...
12/27/2025

Setbacks don’t define you, they refine you.

Each obstacle is feedback, guiding you toward better strength, resilience, and confidence.

You don’t have to navigate that process alone, we're here to help you move forward, safely and stronger. Contact us today and let’s work on it together!

Merry Christmas! 🎄Today, we’re especially grateful for the trust you place in us and for allowing us to be part of your ...
12/25/2025

Merry Christmas! 🎄

Today, we’re especially grateful for the trust you place in us and for allowing us to be part of your healing journey.

Wishing you and your loved ones a joyful, peaceful, and healthy Christmas!

Your shoulder is a teamwork superstar…but most of its players rarely get called to action.Everyday movements often rely ...
12/24/2025

Your shoulder is a teamwork superstar…but most of its players rarely get called to action.

Everyday movements often rely on just a handful of muscles, leaving the rest underworked.

When those hidden muscles finally wake up, your strength, stability, and posture all get a serious upgrade. 💪

It’s time to give your shoulder the full squad it deserves!

12/23/2025

Neck tightness, nerve tingling, or that deep pulling feeling when you turn your head?

It’s not just your neck, stiffness at the CT junction or an elevated first rib can overload the scalene muscles and irritate nearby nerves.

When this area doesn’t move well, your body compensates with tension, altered breathing, and nerve irritation. Left unaddressed, it can lead to arm symptoms, headaches, and persistent neck discomfort that impacts training and daily life.

How to fix it: A slow, controlled CT junction/first rib mobilization can restore motion and calm irritated tissues.

We can assess your movement patterns, identify which joints and muscles are contributing to your symptoms, and create a personalized plan to relieve pain, restore mobility, and prevent it from coming back.

Book a session today and take the first step toward a pain-free, fully mobile neck! 🗓️

Neck feels heavy, tight, or sore by the end of the day? 🤕Forward head posture quietly overloads your neck and shoulders,...
12/22/2025

Neck feels heavy, tight, or sore by the end of the day? 🤕

Forward head posture quietly overloads your neck and shoulders, practice gentle chin tucks and stack your ears over your shoulders to reduce strain and move with ease.

Small posture resets today protect you from chronic pain tomorrow!

MYTH: Physical therapy only treats the painful area ❌TRUTH: PT looks at your entire movement system ✅Shoulder pain, for ...
12/20/2025

MYTH: Physical therapy only treats the painful area ❌
TRUTH: PT looks at your entire movement system ✅

Shoulder pain, for example, may not just come from the shoulder, it can be influenced by your neck, core, hips, or even how you breathe. Physical therapy addresses the root cause, not just the symptom, so you move better and prevent future pain 🦾

Small adjustments in the right places can make a big difference in how you feel and move every day.

12/19/2025

Sitting for long periods often shortens your hip flexors, pulling on your pelvis and lower back. 🪑

In this video, Dr. Jake demonstrates how to properly do the Kneeling Hip Flexor Stretch.

• Kneel in a lunge, pad under the back knee, hands on hips.
• Tuck your tailbone under, pull your belly button up, slightly bring the front leg forward.
• Rotate the back hand away for a deeper stretch while keeping your pelvis stable.

Small daily stretches like this can make a huge difference; looser hips, happier back, better movement every day!

Comment “HIP” if you want to loosen tight hip flexors and protect your back!

Spinal pressure from sitting, training, or daily life can lead to stiffness, nerve irritation, and discomfort. But the g...
12/19/2025

Spinal pressure from sitting, training, or daily life can lead to stiffness, nerve irritation, and discomfort. But the good news? You don’t need fancy equipment to relieve it.

In this post, we provided 3 simple spine decompression moves you can do at home:
1️⃣ Cat-Cow - Loosen your spine and reset posture
2️⃣ Prone Extensions - Open your back, reduce disc pressure
3️⃣ Hanging Decompression - Let gravity do the work

These moves improve mobility, relieve tension, and protect your spine long-term.

💬 If your back pain is persistent, don’t wait, comment "PAIN" and I’ll help you get started safely.

12/18/2025

Feeling weak hips or lower back strain during daily movements or workouts? You need to do this Bench Hip Thrust exercise!

Strong glutes are crucial, they stabilize your pelvis, protect your lower back, and power every step, squat, or lift.

Neglecting them can lead to poor movement patterns, knee pain, back pain, and decreased athletic performance.

WHAT TO DO: Perform slow, controlled glute bridges or hip thrusts, optionally adding weight, focusing on full range of motion and holding at the top.

Does the hip thrust feature in your strength training? How many sets and reps do you aim for? Let’s hear from you in the comments!

Ever feel your lower back ache after bending over repeatedly?Your low back takes the brunt if your hips don’t move!Pract...
12/18/2025

Ever feel your lower back ache after bending over repeatedly?

Your low back takes the brunt if your hips don’t move!

Practice hinging from your hips when lifting, carrying, or picking things up to protect your spine and reduce strain. 🏋️‍♂️

Small changes in movement = big relief!

Comment “SPINE SAFE” if you’re ready to move smarter and reduce back strain.

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Grayslake, IL

Opening Hours

Monday 6pm - 9pm
Tuesday 8am - 8pm
Wednesday 6pm - 9pm
Thursday 8am - 8pm

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