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

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.

POSTURE | UPPER BACK PAIN8 exercises to strengthen your upper back, improve shoulder mobility, and build better shoulder...
11/05/2025

POSTURE | UPPER BACK PAIN

8 exercises to strengthen your upper back, improve shoulder mobility, and build better shoulder blade control.

These movements help you open up the chest, release tension through the shoulders, and teach your upper back to support your posture naturally. When you improve how your upper back and shoulders move, neck stiffness eases and your posture feels lighter.

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Like it 🤍 Save it 📂 Share it 📎——————🔗 in bio for Full Body Mobility Program 💥————————————Great post by ——————
11/05/2025

Like it 🤍 Save it 📂 Share it 📎

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Boost Your Child’s Speed & Reaction Time ⚡🧠Swipe to learn fun drills 👉Want your child to move quicker, think faster, and...
11/04/2025

Boost Your Child’s Speed & Reaction Time ⚡🧠

Swipe to learn fun drills 👉

Want your child to move quicker, think faster, and react with confidence? These playful exercises sharpen coordination, focus, and reflexes; all while having fun!

Just 15 minutes a day can help your child:
✅ Improve speed & agility
✅ Strengthen body–brain connection
✅ Build focus & attention
✅ Gain confidence in movement

Save this carousel & try it with your child today 💪🏽✨

Movement can be PLAY — and play builds powerful kids.

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Master the Pistol Squat! ✨️I promise you even if you can’t get the pistol squat right away, these are worth trying! 🙌🏼I’...
11/04/2025

Master the Pistol Squat! ✨️

I promise you even if you can’t get the pistol squat right away, these are worth trying! 🙌🏼

I’m breaking it down so you can take it step by step. No need to complete them all at once in the beginning.

📌What you want to focus…📌

✅ Prioritize slow, controlled movement over depth - don’t worry about going all the way down

✅ Good form first - hinge from the hip like you’re sitting back on a bench

✅ Start with a higher surface then go lower - use a couch, bench, or chair and gradually decrease height as you improve

✅ Neutral spine - Try your best to keep your spine neutral. Some rounding is normal at first, especially if your hips or ankles are tight. It’s the way of your body’s compensation but It gets better with practice!

✅ Work on ankle mobility - if you can’t keep your heel down when leaning your knees forward, focus on this separately. Try the resistance band.

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Hip 🫶 MobilityFIVE moves to add to your routine to get those hips feeling GOOD & moving like——————🔗 in bio for Full Body...
11/02/2025

Hip 🫶 Mobility

FIVE moves to add to your routine to get those hips feeling GOOD & moving like

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11/01/2025

🔥 Travel Workout — Shoulder Edition!

Just because you’re traveling doesn’t mean gains take a vacation 😉✈️💪

Grab your dumbbells and LET’S BUILD those delts!

5 Shoulder Exercises 👇

1️⃣ Seated Dumbbell Lateral Raise
Targets the side delts 🎯
Helps build wider, more defined shoulders.

2️⃣ Dumbbell Overhead Press
Front + side delts on fire🔥
Powerful move for strong, athletic shoulders.

3️⃣ Seated Dumbbell Front Raise
Direct hit to the front delts ⚡️
Builds that bold shoulder front line.

4️⃣ Seated Bent-Over Lateral Raise
Rear delts + upper back activation 💥
Say goodbye to flat shoulders — hello definition!

5️⃣ Neutral-Grip Dumbbell Overhead Press
Shoulder-friendly push variation ✅
Reduces joint stress while still challenging your delts.

Save 💾 this workout & try it on your next trip!

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11/01/2025

If your lower back feels tight and gut pops out every time you stand up, it’s not age, it’s adaptation… 👇🏽

Hours of sitting shorten your hip flexors, switch off your glutes and core, give you a nice balloon gut, and tip your pelvis forward, creating that big arch and constant tension through your back.

Fix it 👇
1️⃣ Couch Stretch Lunges open your hips.
2️⃣ Glute Bridge Pelvic Tilts teach pelvic control.
3️⃣ Romanian Deadlifts strengthen glutes and hamstrings.
4️⃣ Laying Cable Knee Raises build core and hip flexor strength without arching your back.

Tight front. Weak back. Rebuild the balance and your back will thank you.

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7 Elite Hip Mobility Exercises!⤵️✅The hip has many functions. It’s important to work all of them! This enhances both mob...
11/01/2025

7 Elite Hip Mobility Exercises!⤵️

✅The hip has many functions. It’s important to work all of them! This enhances both mobility and fluidity—while reducing injury risk. The exercises demonstrated here effectively accomplish all of the above.

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10/31/2025

Flexibility and strength

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10/31/2025

Full Body Mondays 🥵🔥 to help burn fat & Build Muscle…Who’s up for the challenge? 💪🏿

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Flexibility and strength——————🔗 in bio for Full Body Mobility Program 💥————————————Great post by ——————
10/31/2025

Flexibility and strength

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10/30/2025

🔸 Cable Pulldown: 5 Grip Variations for Targeted Back Gains 🔥
Not all pulldowns feel the same, your grip changes the muscle focus and how your back develops. Master these to build width, thickness, and definition 👇

1️⃣ Close-Grip Pulldown
Focus: Lower lats, back thickness
Pulling in tight keeps elbows close to your sides → deep lower-lat contraction and a stronger “V” taper.

2️⃣ Wide-Grip Pulldown
Focus: Upper lats, mid-traps
Wider grip opens the back and emphasizes the upper lats for width + a strong upper-back silhouette.

3️⃣ Neutral / Standard Grip Pulldown
Focus: Balanced full-lat activation
Shoulder-width grip = most well-rounded pulldown. Perfect for beginners + overall lat development.

4️⃣ Underhand (Supinated) Pulldown
Focus: Lower lats + biceps
Underside grip pulls elbows in front of you → lower-lat emphasis with extra biceps engagement. Great for strength & tension.

5️⃣ V-Bar Pulldown
Focus: Mid / lower lats, triceps assist
Neutral grip allows natural elbow path → heavier loading, joint-friendly, great for back thickness.

📌 Training Guide
✅ 4 sets each variation
✅ 10–15 controlled reps
✅ 45–60 sec rest
🔥 Think “pull elbows to ribcage,” not “bar to chest.”

Which grip hits best for you — close or wide? 👇💬

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