Total Rehab Physical Therapy

Total Rehab Physical Therapy One-on-one Orthopedics and Women’s Health PT in North Plainfield and Oswego, IL focused on total body wellness.

12/23/2025

🌀 Hip Internal Rotation Rehab

Limited hip internal rotation can show up as low back pain, pinching in the hips, pelvic floor tightness/dysfunction, or trouble with movements like squatting, pivoting, or even walking with ease. Improving IR helps your hips move the way they’re designed to — strong, smooth, and supported.

Here are a few key moves we use to build mobility + strength:

1️⃣ Quadruped Hip IR w/ Band → Activation without compensating
2️⃣ Seated Hip IR w/ Band → Controlled strength in a stable position
3️⃣ Split Stance Foam Roller on Wall IR → Coordination & functional stability
4️⃣ Bulgarian Split Squat w/ IR → Power + control under load

➡️ Save this post for your recovery day!

12/09/2025

🔥 Quick Core Rehab

Your core is the support system for your entire body. A strong, well-coordinated core helps protect your spine, improve balance, and make everyday movement feel easier and more powerful.

In a few of these exercises, you’ll see a ball squeeze. This helps activate your pelvic floor and deep transverse abdominis. These muscles work together to create stability from the inside out.

Here are a few of my favorite functional core staples:

1️⃣ Dead Bug → Deep, controlled core activation
2️⃣ Side Plank + Ball Squeeze → Lateral core strength + pelvic floor engagement
3️⃣ Bear Plank Pull-Through + Ball Squeeze → Anti-rotation + upper/lower body coordination + deep core activation
4️⃣ ½ Kneeling Pallof Press → Stability without leaning or twisting
5️⃣ Standing Overhead Press w/ Marches → Core + hip control in motion

➡️ Save this for your next core day!

CoreRehab

12/02/2025

Ever wonder how rehab exercises build the foundation for strength training? 💪

Here at Total Rehab Physical Therapy, we focus on functional, movement-based exercises that translate to everyday life and athletic performance.
Here’s how we bridge the gap between recovery and performance for Shoulder Stability ⬇️

⭐️ Rehab: Partial Turkish get-up with KB
⭐️ Training: Full Turkish get-up with KB

This exercise builds shoulder stability while promoting core and hip control.

Physical therapy isn’t just about recovery—it’s about rebuilding strength and helping you move better, both in daily life and in training.

✨ Start where you are. Build from there.

ShoulderStability RehabToPerformance FunctionalFitness StrengthTraining

11/18/2025

Did you know? Pelvic Floor Physical Therapy is so much more than just Kegels or a single internal exam 😮

At Total Rehab PT, we take a whole-body, fitness-forward approach to help you get back to the life you love — confidently.

Here’s what makes our care different:

✅ Evidence-informed treatment — rooted in research + what actually works
✅ Total-body assessment — hips, spine, breath, strength, posture… it’s all connected
✅ Function-focused movement training — so you feel better not just in the clinic, but in daily life
✅ Holistic care — we look at stress, lifestyle, bladder/bowel habits, and more
✅ Manual therapy when needed — release + restore for better mobility and comfort
✅ Fitness integration — whether you’re lifting kids or lifting barbells, we build real-world strength

Pelvic health deserves more than quick fixes. It deserves a plan tailored to your goals — build strength, reduce pain, and restore trust in your body. 💪✨

♥️ Ready to feel the difference? Follow the link in our bio to book!

11/11/2025

🎯 Quick & Easy Adduction Strength Series

Your adductors (inner thigh muscles) stabilize your pelvis, protect your hips, and support powerful movements like squatting, running, and cutting. When they’re weak? You may notice hip pain, leakage, pelvic floor pain, back tension and even knee discomfort.

Here are a few of my adductor go-to’s:

✨ Single Leg Mobility with Kettlebell (foot on box) → Creating space + control in the inner thigh

💪 Copenhagen Planks → Deep core + groin activation

🦵 Adduction Sliders w/ Band → Strength through a full range

🏋️‍♀️ Sumo Squats w/ Kettlebell → Strong + stable lower body power

➡️ Save this if you’re working toward stronger, more resilient movement!

11/04/2025

The deadlift isn’t just a lift — it’s a life skill.

You hinge, brace, and lift — the same movement you use to:

🛍️ Pick up groceries

👶 Lift your kids

📦 Move furniture

🌿 Garden or do yard work

A strong deadlift = a strong back, hips, and core.
It builds power, posture, and protection for everyday movement.

Train the hinge, master the lift, move better in life. 🔥

10/28/2025

🍑 Quick & Easy Glute Rehab

Strengthen your glutes, improve hip stability, and support lower body function with this simple sequence you can do anywhere:

⭐ Side Plank Clams: 10–15 reps per side
⭐ Side Plank Hip Abduction With Rotation: 10–15 reps per side
⭐ Single-Leg Fire Hydrant: 12–15 reps per side
⭐ Single-Leg Airplanes: 8–10 reps per side

Do 2–3 rounds, focusing on controlled movement and glute activation. Perfect for rehab, recovery, or as a warm-up before your workout!

10/14/2025

Ever wonder how rehab exercises build the foundation for strength training? 💪

At Total Rehab Physical Therapy, we focus on functional, movement-based exercises that help you move better in daily life and training.

Here’s how we bridge the gap between recovery and performance for Shoulder Overhead Strength ⬇️

⭐️ Option 1: Rehab: Landmine press → Training: Overhead barbell press

⭐️ Option 2: Rehab: Banded Shoulder Overhead Press → Training: Single-Arm DB Sn**ch

These exercises promote shoulder strength, stability, and overhead control.

Physical therapy isn’t just about recovery—it’s about rebuilding strength and helping you perform safely and efficiently, whether in everyday movements or in training.

✨ Start where you are. Build from there.

Let’s share, support and remember our angels. Feel free to DM me or email molly@thunderboltstrength.com to RSVP for this...
10/09/2025

Let’s share, support and remember our angels. Feel free to DM me or email molly@thunderboltstrength.com to RSVP for this gathering.

Meet the next step in your pelvic floor journey ✨We’re teaming up with the incredible trainers at Thunderbolt Strength &...
08/26/2025

Meet the next step in your pelvic floor journey ✨

We’re teaming up with the incredible trainers at Thunderbolt Strength & Conditioning to offer one-on-one personal training designed for graduates of our pelvic floor physical therapy program.

These sessions focus on rebuilding strength, improving mobility, and moving with confidence — all while continuing to protect and support your pelvic floor health.

📅 Schedule your session today:
✉️ molly@thunderboltstrength.com

That little line tells a big story — but it doesn’t have to tell your body how to move forever.C-section scars can somet...
08/13/2025

That little line tells a big story — but it doesn’t have to tell your body how to move forever.

C-section scars can sometimes cause:
✨ Pulling or tightness in the lower abdomen
✨ Hip or back discomfort
✨ Restrictions with core activation
✨ Pain with certain movements

💉 Dry needling can help by:
✔️ Releasing tension in scar tissue and surrounding muscles
✔️ Improving blood flow and healing
✔️ Restoring mobility in the core and pelvis
✔️ Reducing sensitivity

🌿 Paired with scar mobilization and targeted rehab, it’s a powerful way to help your body feel more free, flexible, and strong — so you can focus on the life you brought into the world, not the scar you carry from it.

Let’s Talk Bladder Health! 🙌 Your bladder plays a bigger role in your daily comfort than you might realize. From how oft...
08/09/2025

Let’s Talk Bladder Health! 🙌

Your bladder plays a bigger role in your daily comfort than you might realize. From how often you run to the bathroom to whether you wake up at night to p*e, small habits can make a big difference in how well your bladder functions.

Use this list to check in with your body and build healthy habits. As always, we recommend listening to your body's natural cues while also being aware of any changes to your routine.

If you’re struggling with urgency, frequency, or leakage, you’re not alone—and you don’t have to settle for discomfort.

Pelvic floor physical therapy can help retrain and support your bladder for better control and confidence.

Send me a DM to get started 🤍

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Plainfield, IL
60585

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

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