Swift Rehabilitation Inc

Swift Rehabilitation Inc Swift Rehabilitation provides Physical, Occupational and Speech therapy services in our outpatient locations, private homes and via Tele-health platforms.

This is something I’m starting to help us stay moving, stay healthy, and stay consistent.The goal is simple: keep our jo...
01/15/2026

This is something I’m starting to help us stay moving, stay healthy, and stay consistent.

The goal is simple: keep our joints moving, reduce stiffness and pain, build strength, and support better overall health. Over time, this can also support weight loss and getting into better shape — but the focus is movement and consistency.

We’ll be doing this Monday, Wednesday, and Friday at 6:00 AM ET.
This is about accountability. Showing up for ourselves and for each other. No pressure — just commitment. We’ll support each other, share progress, and stay consistent together.

Equipment is optional and minimal:
• Dumbbells (2–25 lbs, depending on your level)
• Ankle weights (2–10 lbs if you have them)
• A mat if you prefer — the floor is fine too

Everything will be beginner-friendly and adaptable. The goal is to stay mobile, keep the joints healthy, and move in a way that feels good for your body.

If you’re in, comment “I’m in” and set your reminder so you don’t miss it. Let’s hold each other accountable.








12/06/2025

🔥 If You Sit a Lot, Do These 2 Exercises DAILY 🔥

Sitting for hours tightens your hips and overloads your lower back — and that’s one of the biggest causes of stiffness, pinching, and low back pain.

These are the two most important exercises you should be doing every day if you sit a lot.
They help:
• loosen tight hips
• reduce lower-back pressure
• improve posture
• increase mobility
• relieve stiffness from long hours of sitting

Try them today and send this to someone who sits all day!

If this helped you, send a ⭐️ to support the page.
Need personalized help? I offer virtual PT consultations, custom rehab programs, and online coaching. DM me anytime.




12/05/2025

If you sit a lot for work, school, driving, or scrolling… your hips are probably getting tight, weak, and irritated without you realizing it.
These two simple hip mobility drills will wake up your core, loosen your low back, and unlock your hips so you can MOVE better today.

💥 Movement 1: Rocking hip opener (deep stretch for abductors + hip capsule mobility)
💥 Movement 2: Hip internal/external rotation in quadruped (great for back pain + hip stability)

Do these consistently and your hips will thank you, brother.

👇 If this helped you, send a star to support the page.
👇 DM me for virtual PT consults, online rehab programs, or custom exercise plans for your pain.





11/21/2025

Knee pain can make even simple things—walking, standing up, climbing stairs—feel like a challenge. These exercises are designed to strengthen the muscles around your knee, improve mobility, and reduce daily discomfort.

Whether your pain is from arthritis, an old injury, or overuse, consistency with the right movements can make a huge difference. Try these knee-friendly exercises and listen to your body as you move. Your knees will thank you.

Thanks for watching!

11/20/2025

🔥 Low Back Pain? Try These Exercises! 🔥
If you’re dealing with stiffness, tightness, or that deep ache in your lower back, these simple exercises can help loosen things up, improve mobility, and reduce pain over time.

Move gently, stay consistent, and listen to your body. Your spine will thank you. 🙌

Thanks for watching!

11/19/2025

🔥 Sciatic Nerve Gliding for Pain Relief 🔥
If you’re feeling that sharp, shooting pain running from your lower back all the way down your leg, your sciatic nerve may be irritated or compressed.

This simple sciatic nerve glide (nerve flossing) can help reduce that tension and improve how the nerve moves. When the nerve glides better, the pain decreases.

👉 Do this glide 5–10 times a day to gently mobilize the nerve and reduce that shooting leg pain.

Your body will thank you. 🙌

11/17/2025

Therapy for Knee Arthritis Relief 🔊🦵
Here at Swift Rehabilitation, we use therapeutic ultrasound as part of our treatment for patients with arthritis and other painful joint conditions.

Ultrasound therapy is a gentle, non-invasive treatment that helps to:
✅ Reduce pain and inflammation
✅ Promote blood flow and tissue healing
✅ Increase joint mobility and flexibility
✅ Relax tight muscles and decrease stiffness
✅ Enhance recovery from injury

It works by sending sound waves deep into the tissues, helping the body heal from the inside out. 💪

Common conditions treated with ultrasound therapy include:
• Arthritis (knee, shoulder, hip, hand)
• Muscle strains and sprains
• Tendonitis and bursitis
• Scar tissue and soft-tissue tightness
• Chronic pain and inflammation
• Ligament injuries

If you’re struggling with knee pain or arthritis, physical therapy can help you move better and feel better — one session at a time.

11/14/2025

If you have back pain, disc herniation, or lumbar spondylosis, this simple Cat-Cow exercise can make a huge difference.
Cat-Cow helps loosen stiff spinal joints, reduces pressure on irritated discs, and improves mobility in your entire low back.

It’s gentle… but powerful.
Do it slowly, breathe with each movement, and let your spine open up.

Try this today and feel the relief for yourself.




11/11/2025

If you’re dealing with lateral knee pain — pain on the outer side of your knee — your hip muscles might be the hidden culprit. 🦵🏽🔥 Weak hip abductors, tight rotators, and poor glute control can all overload the structures around the outside of your knee.

Here are a few great exercises that help restore strength, control, and balance:
✅ Side-lying hip abduction with ankle weights
✅ Hip internal rotation over a block
✅ Reverse lunge with slider
✅ Single-leg bridge with slider
✅ Side plank with weighted leg raise
✅ Swiss ball bridge curls

These exercises target the glutes, hips, and core to take pressure off your knee and improve stability. Do them consistently and feel the difference! 💪🏽

Video credit:

11/11/2025

The Dead Bug exercise is one of the best movements for building a strong core and reducing back pain. 💪🏽
It helps stabilize your spine, supports your posture, and can be effective for people with disc herniation or spondylosis.
Do it slowly and with control — your back will thank you later! 🙌🏽

Address

8338 Philadelphia Road
Rosedale, MD
21237

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm
Saturday 12pm - 5pm

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