R3 Athletic & Physical Therapy

R3 Athletic & Physical Therapy P3 Athletic is a full-service physical therapy, prevention, and performance clinic offering 1:1 care. Nothing should stop you.

We offer complimentary Discovery Sessions during which we answer your questions, learn more about your goals, and discuss how P3 can help you achieve those goals. The evolution of healthcare policies over the years have made it considerably difficult for healthcare professionals to provide quality care that is focused 100% on the patient. For physical therapy clients, the consequence is extended r

ecovery periods and/or improperly treated conditions that result in further injury or pain. P3 Athletic was founded on the belief that we’re all meant to move, play, and be active in order to live joyful, healthy lives. Our practice is dictated by our commitment to helping patients and clients achieve this lifestyle and build good habits immediately, as time is one of our most valuable - and limited - resources. Whether you want to enjoy the beautiful Bay Area weather on a 5-mile trail run or want to join a pick-up game of basketball, you should be able to jump right in. Competitive athletes should feel confident their bodies won’t let them down. We can help you get there and more importantly maintain it.

04/20/2026

Most athletes don’t have a hip problem… they have a CONTROL problem 🤔

Hip internal and external rotation show up in everything you do. Squats, running, cutting, and even how you stand. The difference is how well you can control it in different positions.

This series breaks it down:
⚡️ Closed Chain (feet fixed):
• Builds stability through the hip under load
• Teaches control when the body is grounded (squats, landings)
⚡️ Open Chain (free movement):
• Isolates hip rotation
• Helps identify side-to-side differences in control
⚡️ 90/90 Position:
• Combines internal + external rotation
• Challenges range + control together in one position

Better hip control translates into more efficient movement, stronger positions under load, and improved performance in training and sport.

💬 Comment “HIP” if you want help figuring out which variation to start with. We’ll point you in the right direction.

📞 408-495-3743

🌐 www.r3athleticpt.com

04/18/2026

This is Physical Therapy at R3! 🙌

Strength training, movement coaching, and smart load management. The goal isn’t just to “feel better,” it’s to build a body that moves well, is resilient, and can handle what life throws at them.

At R3, physical therapy looks like:
🏋️ Strength work that supports your life and fitness goals, not just rehab exercises
🔥Coaching that sharpens control so movement feels smoother, stronger, and builds confidence
💪 Progressions that meet you where you are, then steadily build capacity without rushing the process

Real progress comes from how you train, not just what you avoid.

No cookie-cutter care. We build something different for every person who walks in. ⚡

Message the R3 team or learn more about training-based PT.

📞 408-495-3743

🌐 www.r3athleticpt.com

04/17/2026

Which version can you handle: modified or advanced? ⚡️

Figure 4 stretch → progress to the closed-chain version.

This isn’t about forcing range. It’s about building control first, then progressing when the position feels smooth and supported.

Why this matters:
✔️ Builds hip mobility that carries into lifting and running
✔️ Improves control so the new range translates to movement
✔️ Creates a clear progression from basic to advanced positions
✔️ Encourages active mobility instead of passive stretching

Save this for your next warm-up and tag a training partner 👇

📞 408-495-3743

🌐 www.r3athleticpt.com

04/16/2026

Your neck does more work than you think 👀

Hours at a desk, long drives, and tough training sessions can add up. That’s why neck cupping has become a popular way to support mobility and keep movement feeling smooth and ready.

At R3, cupping is part of a bigger movement-focused approach:
✅ Targets areas that feel tight from posture or training
✅ Paired with guided mobility and movement work
✅ Supports a consistent routine that keeps training on track

Curious what neck cupping feels like? Send us a message and see how it fits into your movement and training routine. ⚡️

📞 408-495-3743

🌐 www.r3athleticpt.com

“Running is bad for your knees.” 🏃‍♂️It sounds logical that running leads to joint wear because of repeated impact, but ...
04/15/2026

“Running is bad for your knees.” 🏃‍♂️

It sounds logical that running leads to joint wear because of repeated impact, but research shows recreational runners are not more likely to develop osteoarthritis. What matters most is how the body is prepared for the load.

Key factors:
✅ Gradual load progression
✅ Efficient running mechanics
✅ Strength for impact absorption
✅ Consistent recovery

Running isn’t the problem. Preparation is the key.
Save this post for future training. Read the full blog via the link in bio or message R3 Athletic to learn more. ⚡️

📞 408-495-3743

🌐 www.r3athleticpt.com

04/14/2026

Stretching your hips nonstop, but nothing changes? Start here 👀

Sometimes, the front of the hips requires deeper soft tissue work before mobility drills really take effect. A lacrosse ball is a simple place to start.

How to do it
✅ Place a lacrosse ball just inside the front “V” of the hip
✅ Lie face down and gently sink into the ball
✅ Option: press up into a cobra for a stronger effect

For the TFL (side hip)
➡️ Find the bony point on the side of the hip and place the ball just above it
➡️ Lie on your side and hold pressure for 5–7 seconds
➡️ Add a clam motion for extra activation

A few minutes here can help the hips feel more prepared for activities like lifting, running, and lower-body training. 🔥

📞 408-495-3743

🌐 www.r3athleticpt.com

04/13/2026

That stumble or wobble isn’t weakness—it’s a clue. ⚡

The Y Balance Test helps you uncover hidden imbalances in your lower body and guides smarter training for running, jumping, or sport-specific movements.

How to do it:
➡️ Stand on one leg and reach the other leg forward, sideways, and backward as far as you can without losing balance.
➡️ Keep your torso stable and hips level.
➡️ Repeat on the other side and compare distances.

Identifying these imbalances helps improve movement quality and reduce injury risk.

Curious to see your scores? Message the R3 team or book a FREE Discovery Session and check your lower-body balance in action! ⚡

📞 408-495-3743

🌐 www.r3athleticpt.com

04/12/2026

Strong flexors aren’t enough—here’s the secret your wrists are missing...🤯

Climbers and grip athletes often focus on wrist flexors, but stable wrist extensors are what keep your hand and forearm controlled, balanced, and ready for challenging positions.

Place Holds Exercise:
☑️ Bring your palms together in a prayer position.
☑️ Lower down as far as comfortably possible while keeping wrists extended.
☑️ Lift one hand, keeping the other wrist in line, and hold for 30–60 seconds.
☑️ Return, shake out, and repeat 3 times a day if possible.

Focus on alignment, control, and consistency. Small, deliberate practice strengthens your wrist and improves movement quality over time.

Want more exercises that improve grip, stability, and movement quality? Check out R3’s approach to smart training! 💡

📞 408-495-3743

🌐 www.r3athleticpt.com

When a doctor says rest it, they mean don’t make it worse. ⚠️👀They don’t always mean that movement, loading, and rehab a...
04/10/2026

When a doctor says rest it, they mean don’t make it worse. ⚠️👀

They don’t always mean that movement, loading, and rehab aren’t also necessary — they often just don’t have time in a 5-minute appointment to explain the full picture.

Research on tendinopathy, muscle strains, and joint pain is clear: early, appropriate movement leads to faster healing and better long-term outcomes than prolonged rest.

Don’t interpret rest as “do nothing and wait.” What you need is guided, progressive movement with a plan. ⚡️

📞 408-495-3743

🌐 www.r3athleticpt.com

04/10/2026

Your wall slides aren’t working — here’s the FIX no one talks about! 🔥

Serratus Wall Slides look simple, but the details make all the difference. Here’s the proper setup:

Setup & Mechanics:
✅ Light resistance band + foam roller against the wall
✅ Stand close — this forces your muscles to activate, not just let gravity do the work
✅ Keep wrists in line with elbows the whole time
✅ Lift only as high as your wrists allow — avoid the chicken wing motion
✅ Press into the foam roller to stabilize

Feel that burn in your shoulders and arms? That’s proper activation in action. Precision beats sloppy reps every time.

Try it today and comment “SLIDES” if you feel it or want guidance to nail the form! 📲

📞 408-495-3743

🌐 www.r3athleticpt.com

04/09/2026

STOP leaving your hip strength on the table 👀

You’ve worked on mobility, but if your hip internal rotators aren’t strong, you’re missing a key piece of stability and power. The Hip Internal Rotation with a Band drill hits exactly that.

How to do it:
→ Lie on a couch or mat, band around your ankles
→ Optional: place a small ball between your knees
→ Press heels outward while squeezing the ball
→ Keep your core engaged and hips stable

Why it matters:
⚡️Builds hip internal rotator strength
⚡️ Improves control, stability, and joint efficiency
⚡️ Supports better performance in squats, lunges, and climbing
⚡️ That burn = muscles activating properly

Pro tip: Squeeze the ball tight — losing traction means your muscles aren’t fully engaged.
Try this drill, save this post, and tag a training partner to challenge them too! 🔥

📞 408-495-3743

🌐 www.r3athleticpt.com

04/07/2026

Strong shoulders, healthy upper back—your foundation for better movement starts here! 💪

Join Des in this short mentorship session as she breaks down hands-on techniques, from rolling over key muscles to mapping the shoulder and scapula for precise work.

Perfect for PTs who want practical tips to refine their skills and make a real difference in how patients move. ⚡

📞 408-495-3743

🌐 www.r3athleticpt.com

Address

1671 S Main Street
Milpitas, CA
95035

Opening Hours

Monday 7:30am - 6:30pm
Tuesday 7:30am - 6:30pm
Wednesday 7:30am - 6:30pm
Thursday 7:30am - 6:30pm
Friday 7:30am - 4:30pm

Website

https://lnk.bio/r3athleticpt

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