PT Vitals Online

PT Vitals Online Transforming lives with expert rehab, injury prevention & wellness programs.
(1)

Your go-to destination for all things related to physical rehabilitation, injury prevention, and overall wellness. Rehab exercises for Hip pain relief, Knee pain relief, Ankle pain relief, Shoulder pain relief, & Back pain relief.

MINI BAND WORKOUT——————🔗 in bio for Full Body Mobility Program 💥—————— ——————Great post by ——————
12/22/2025

MINI BAND WORKOUT

——————
🔗 in bio for Full Body Mobility Program 💥
——————
 
——————
Great post by
——————

HIP MOBILITY - A couple set ups we used this week from a seated position exploring internal and external rotation of the...
12/22/2025

HIP MOBILITY - A couple set ups we used this week from a seated position exploring internal and external rotation of the hips.

Seated Rotational Dip and Pry reaching down into internal rotation from the bench and then prying the hips apart into external rotation.

Seated Hip Swivels emphasizing internal rotation trying to get that knee to the ground. I will load this set up with a band around the knees as well.

Heel Clicks getting a little open chain stress on rotation challenging hip flexion some as we avoid the ground.

8 reps of each for a set or two should be perfect once or twice a week to add to your warm ups.

——————
🔗 in bio for Full Body Mobility Program 💥
——————
 
——————
Great post by
——————

FULL BODY WORKOUT 🥵 only 5 exercises in this one but the spice 🌶️ is in full force 🔥Do this workout for 4 full rounds as...
12/22/2025

FULL BODY WORKOUT 🥵 only 5 exercises in this one but the spice 🌶️ is in full force 🔥

Do this workout for 4 full rounds as one big circuit 🔥. Your timer should be set as 5 exercises with 20-30 sec of rest in between!

Good luck and get yourself moving today!!

——————
🔗 in bio for Full Body Mobility Program 💥
——————

——————
Great post by .b
——————

I know you will ask me, that’s a broom stick, not a fancy posture fix equipment 😄 try it! 10-12 reps each x 3-4 sets!———...
12/20/2025

I know you will ask me, that’s a broom stick, not a fancy posture fix equipment 😄 try it! 10-12 reps each x 3-4 sets!

——————
🔗 in bio for Full Body Mobility Program 💥
——————
 
——————
Great post by
——————

My current 10 min whole body morning routine for mobility, endurance, energy and strength - all in one - 1 min each exer...
12/20/2025

My current 10 min whole body morning routine for mobility, endurance, energy and strength - all in one - 1 min each exercise, 10 sec rest between.

Try it out and let me know how it feels!

——————
🔗 in bio for Full Body Mobility Program 💥
——————

——————
Great post by
——————

Think energy drinks help you recover after training? 🥤 Think again.A 2021 study published in Scientific Reports (PMID: 3...
12/19/2025

Think energy drinks help you recover after training? 🥤 Think again.

A 2021 study published in Scientific Reports (PMID: 33801251) found that just one can a day can disrupt muscle recovery and even block new muscle growth in some cases.

Here’s what the research showed:
– Slower muscle healing
– Suppressed growth signals (like myoblast differentiation)
– Raised cortisol (a stress hormone that stops protein synthesis)
– Increased inflammation from sugar
– More stress on the body from artificial additives

If you’re serious about recovery, performance, and results—daily energy drinks might be doing more harm than good.

Save this for later ⚠️

Tag a friend who needs to know. 👇

——————
🔗 in bio for Full Body Mobility Program 💥
——————
 
——————
Great share by
——————

Rice water cubes for your skin? Yes, really. ❄️🍚This simple DIY has ancient roots and modern benefits.✅ How it works:Ric...
12/19/2025

Rice water cubes for your skin? Yes, really. ❄️🍚

This simple DIY has ancient roots and modern benefits.

✅ How it works:

Rice water is naturally rich in inositol, amino acids, and antioxidants, all known to help soothe the skin, improve texture, and support barrier repair. When frozen into cubes, it delivers a cooling effect that helps tighten pores, reduce puffiness, and improve circulation for a fresh, radiant glow.

✅ How to use it:

• Wash rice, then soak or boil it to collect the starchy water.
• Let it cool, pour into an ice tray, and freeze.
• Rub 1 cube over clean skin for 30–60 seconds.
• Let it air dry, then moisturize.

⚠️ Always patch test, especially if you have sensitive skin.

Would you try this skin tip?👇
 

——————
🔗 in bio for Full Body Mobility Program 💥
——————
 
——————
Great share by
——————

1️⃣ Your body LOVES hugs 🤗❤️Affectionate touch isn’t just comforting; it sparks oxytocin (the love hormone) and lowers c...
12/18/2025

1️⃣ Your body LOVES hugs 🤗❤️

Affectionate touch isn’t just comforting; it sparks oxytocin (the love hormone) and lowers cortisol (the stress hormone).

The result?
✔️ Calmer mood
✔️ Stronger connections
✔️ Even better immune support 🛡️

So don’t hold back — give (and receive) more hugs to boost both health and happiness. 🫂✨

📚 Sources:
PMID: 37252874
PMID: 15740822
PMID: 2552691

2️⃣ Are you using this simple health hack? 🤗✨

3️⃣ Couples who work out together are over 600% more likely to stick to their fitness goals. 🏋️‍♂️❤️

Proof that sweating together keeps the commitment strong. It’s about accountability, shared progress, and building stronger bonds through movement.

So next time you need motivation, grab your partner and sweat it out together. Commitment grows both in the gym and in your relationship. 💯

Reference: PMID 8775648

——————
🔗 in bio for Full Body Mobility Program 💥
——————
 
——————
Great post by
——————

💥𝐒𝐢𝐧𝐠𝐥𝐞-𝐋𝐞𝐠 𝐒𝐭𝐚𝐛𝐢𝐥𝐢𝐭𝐲💥✅Single-leg stability is essential to many general life tasks and sport-related skills. Whether yo...
12/18/2025

💥𝐒𝐢𝐧𝐠𝐥𝐞-𝐋𝐞𝐠 𝐒𝐭𝐚𝐛𝐢𝐥𝐢𝐭𝐲💥

✅Single-leg stability is essential to many general life tasks and sport-related skills. Whether you are looking to reduce your risk of injury or are rehabbing from a current lower extremity injury, the exercises shown here may be helpful to implement into your regular training program.

1️⃣Standing Abduction: In this exercise, the leg on the ground is being pulled medially by the band wrapped around the moving leg. A certain degree of single-leg stability must be possessed in order to maintain neural leg alignment. Perform 2-3 sets of 8-12 reps.

2️⃣DynaDisc Balance: The DynaDisc is used often in ankle rehabilitation research and is a great way to work single-leg stability in general. Shoot for 3 sets with a 30-45 second balance hold.

3️⃣Star Excursion Balance Test (SEBT): The SEBT is a great test and can serve as an excellent exercise for improving single-leg stability. Place tape on the ground as shown, stand on the injured leg and reach with the uninjured leg as far as you can along each tape line without touching the foot to the ground. Work through the star 3-5 times.

4️⃣Lateral Step Down: This exercise requires a good deal of single-leg strength and control. Sit back into the movement and work to keep the knee aligned over the 2nd and 3rd toes. Shoot for 2-3 sets of 8-12 reps.

5️⃣Single-Leg Squat: A great exercise for working many of the major muscles of the lower extremity and a great way to improve your stability on one leg. Perform 2-3 sets of 8-12 reps.

——————
🔗 in bio for Full Body Mobility Program 💥
——————

——————
Great post by
——————

9 Moves for a Full Body Reset 🔁💪——————🔗 in bio for Full Body Mobility Program——————Feeling stiff, sluggish, or disconnec...
12/18/2025

9 Moves for a Full Body Reset 🔁💪

——————
🔗 in bio for Full Body Mobility Program
——————

Feeling stiff, sluggish, or disconnected from your body? This full-body flow brings mobility, strength, and alignment back into every major joint; hips, spine, shoulders, and core.

It’s your go-to reset when your body needs movement that restores, not just burns.

Do it regularly and you’ll feel:
✅ More fluid, pain-free movement
✅ Stronger hips, glutes, and shoulders
✅ Better balance and postural control
✅ Looser joints and less tension
✅ A fully recharged and reconnected body

Here’s your full-body reset flow:

1️⃣ Sphinx Pose Opening – opens the chest and strengthens the mid-back with gentle spinal extension

2️⃣ Cobra to Side Shoulder Stretch – improves upper-body rotation and relieves shoulder tension

3️⃣ Side Hip Stretch – releases tight hip flexors and groin, ideal for desk-bound bodies

4️⃣ Side-Lying Hip Adduction – activates deep inner thigh muscles to support hip and pelvic control

5️⃣ Seated Single Leg Raise – strengthens hip flexors and core, building control from the ground up

6️⃣ Kneeling Knee Tap to Crossed Reach – boosts cross-body coordination while mobilizing spine and shoulders

7️⃣ Crab to Table Top – reactivates glutes and shoulders, while opening the front body

8️⃣ Bear Walk to Rolling Rock – energizes your full kinetic chain while improving core-to-limb integration

9️⃣ High Plank to Frog Squat – builds strength and mobility in one powerful movement flow

Your body was built to move in all directions, this is how you bring it back.

💬 Save this post and tag someone who needs a total-body tune-up 👇

—————— 
Great post by
——————

Let’s learn Biomechanics my way 🧚🏼‍♀️And you will need a wizard stick) Just kidding ) but honestly any 2kg-4kg stick wil...
12/17/2025

Let’s learn Biomechanics my way 🧚🏼‍♀️

And you will need a wizard stick) Just kidding ) but honestly any 2kg-4kg stick will do! and not just do but will can help you to connect and control your body + provide a whole upper body workout that is easy and extremely effective🦾

——————
🔗 in bio for Full Body Mobility Program 💥
——————
 
——————
Great post by .g
——————

Save your Next Full Body Dumbbell Workout ( Burn & Build )Workout Details :Set : 4 to 6 Reps : 15 to 20 Rest : 30 to 45 ...
12/17/2025

Save your Next Full Body Dumbbell Workout ( Burn & Build )

Workout Details :
Set : 4 to 6
Reps : 15 to 20
Rest : 30 to 45 sec

——————
🔗 in bio for Full Body Mobility Program 💥
——————
 
——————
Great post by
——————

Address

212 N 2nd Street, STE 100
Richmond, KY
40475

Website

Alerts

Be the first to know and let us send you an email when PT Vitals Online posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category