Nikao Performance and Rehab, LLC

Nikao Performance and Rehab, LLC Healthy Fitness + Education

Holistic physical therapy and rehab performance training with 1v1 care with a Doctor of Physical Therapy and Certified Strength and Conditioning Specialist. 1 hour and 30 minute sessions. Services we offer: Injury prevention, rehab health & wellness training, performance training, physical therapy, manual therapy sessions, dry needling

Desk Ergonomic Setup🖥️The collage of pictures shows the ideal setup (image 1) -> exaggerated, unnecessary posture (image...
04/03/2026

Desk Ergonomic Setup🖥️

The collage of pictures shows the ideal setup (image 1) -> exaggerated, unnecessary posture (image 2) -> potential structural repercussions from inadequate desk posture (images 3-5).

Why it matters: a proper ergonomic setup can help reduce neck, back, wrist, and shoulder strain, improve comfort during long work sessions, and support better focus and productivity. Small adjustments to chair height, monitor placement, and posture can make a big difference over time.

A few simple rules: monitor at eye level, elbows at ~90 degrees, wrists straight, feet flat on the floor, back supported and shoulders relaxed.

Comfort today = better posture tomorrow.

04/01/2026

What is scraping, and why do PTs use it?

Don’t let the technique name scare you... scraping is a hands on treatment modality used to help break up restricted tissue, improve mobility, and reduce tension in muscles and fascia.
Coupled with therapeutic exercises, scraping supports recovery and is incorporated in personalized care plans to help patients move and feel better. This treatment is commonly used in rehabilitation and patients report improved comfort and relief following a scraping session!

04/01/2026

What is scraping, and why do PTs use it?

Don’t let the technique name scare you… scraping is a hands on treatment modality used to help break up restricted tissue, improve mobility, and reduce tension in muscles and fascia. Coupled with therapeutic exercises, scraping supports recovery and is incorporated in personalized care plans to help patients move and feel better. This treatment is commonly used in rehabilitation and patients report improved comfort and relief following a scraping session!

03/25/2026

Midday thoracic tune-up with Dr. Cole🩻
Quick “skill check” on Allie’s spine to keep everyone moving their best.

In physical therapy, joint manipulations are used as one tool in a broader rehab plan; aimed at improving mobility, reducing pain, and reinforcing movement with exercise and education. PT manipulations often focus on restoring function and are paired with strengthening, mobility work, and posture training for longer term change. Not to be confused with chiropractic adjustments that follow a different set of frequencies, philosophies, and treatment models.

Cracks are cool, but consistent exercise is where the real magic happens 🪄

03/18/2026

Workout Wednesday: Bike🚴🏼‍♂️

Think of the bike as your lower body strength machine. Every pedal stroke loads your quads, glutes, hamstrings, and calves in sequence, building the entire posterior chain without pounding your joints. As you push the pedal downward, the quads and glutes drive the crank; as you pull through and up, the hamstrings and hip flexors kick in, while the core and low back stabilize your pelvis for smooth, powerful circles.

This makes cycling a great tool if you deal with cranky knees, hip stiffness, or low back tightness, because it’s low impact but high rep. Increasing blood flow, improving joint lubrication, and building muscular endurance. For athletes, the bike is a cheat code: more power and resilience in the legs, faster recovery days, and a stronger posterior chain that carries over to running, lifting, and change of direction sports. For general fitness, it’s simple: better strength, better heart health, and happier joints, all from turning the pedals🚲

P.S. Happy Birthday to Dr. Cole (biker in video)🎉🎂

Workout Wednesday: Kneeling Landmine Press🫸🏼Building powerful shoulders and a rock solid core one landmine press at a ti...
03/11/2026

Workout Wednesday: Kneeling Landmine Press🫸🏼

Building powerful shoulders and a rock solid core one landmine press at a time. Strong doesn’t need to be complicated; it just needs to be intentional.

Muscles working🏋🏼
💪🏼Primary: shoulders (anterior and lateral deltoids), upper chest
💪🏼Secondary: triceps, core (obliques and deep stabilizers), upper back for stability

Benefits📈
✅Encourages shoulder strength with a more joint-friendly pressing angle than strict overhead pressing
✅Trains unilateral strength, helping address imbalances between sides
✅Challenges core and hip stability in the half-kneeling position
✅Great progression for those working toward stronger overhead or incline presses

How to perform safely and accurately:
1. Set the barbell in a landmine attachment or securely in a corner, with one end loaded and the other on the floor.
2. Kneel facing the bar, with the working side knee down and the opposite foot in front, planted firmly.
3. Grip the end of the bar with one hand at chest height, ribs down, core braced, shoulders pulled slightly back.
4. Inhale, then press the bar up and slightly forward, keeping your torso tall and avoiding leaning into the weight.
5. Fully extend your arm without shrugging the shoulder toward your ear, then control the bar back to your chest.
6. Keep your wrist straight, avoid arching your lower back, and move through a smooth, pain-free range of motion.

At Nikao Performance and Rehab, our success is achieved through our patients meeting their goals and feeling better. Our...
03/04/2026

At Nikao Performance and Rehab, our success is achieved through our patients meeting their goals and feeling better. Our patient photo wall is a constant reminder that physical therapy is more than just another doctor visit or dreaded exercise regimen. Nikao takes pride in our one-on-one care format, which allows us to develop deep and lasting connections with every person who comes into our clinic. Reach out to schedule an appointment today so you can be welcomed into our Nikao community🤝🏼

Happy (belated) Thanksgiving and cheers to a new month!The holidays are a time for joy, family, and celebration — but th...
12/02/2025

Happy (belated) Thanksgiving and cheers to a new month!

The holidays are a time for joy, family, and celebration — but they can also throw off our routines. Discipline > motivation... staying active through the season helps keep your body strong and your mind clear. At Nikao, we encourage our patients to stay consistent with their routines, even when schedules get busy.
✅ Take short walks after meals
🕒Keep up with your therapy exercises — even 10 minutes counts!
🎯 Treat movement like a non-negotiable appointment
🧩 Break big goals into small, daily actions

Remember: consistency beats intensity. Small steps now mean fewer setbacks later. Let’s finish the year strong together 💪🎁





Strength training is not bodybuilding — and women won’t “bulk up” from lifting weights. Evidence shows that significant ...
11/20/2025

Strength training is not bodybuilding — and women won’t “bulk up” from lifting weights. Evidence shows that significant muscle hypertrophy requires much higher testosterone levels than women naturally produce.

💪 Strength Training vs. Bodybuilding
Strength training focuses on improving functional movement, joint stability, bone density, and overall health. It’s about building resilience and preventing injury.

Bodybuilding is a sport designed to maximize muscle size and definition, often requiring strict diets, specialized training regimens, and supplementation.

👩 Women & Strength Training
One of the most common myths we hear in the clinic is: “If I lift heavy weights, I’ll look like a bodybuilder.”

Research shows women produce 15–20 times less testosterone than men, a hormone critical for large-scale muscle growth.

A recent study on premenopausal women found that resistance training improved strength and lean muscle without dramatic size increases.

Typical strength programs lead to toned muscles, improved metabolism, and stronger bones, not bulky physiques.

🧪 Evidence-Based Takeaway
Bodybuilder-level muscle growth requires supplementation (like testosterone boosters), which are not part of standard physical therapy or fitness programs.
Women engaging in strength training can expect improved health outcomes such as reduced risk of osteoporosis, better posture, and enhanced daily function without the extreme aesthetic changes seen in competitive bodybuilding.

💪 Move Better, Recover Faster! 🥦Nutrition and exercise work hand-in-hand to support your recovery. 🍎 Fuel smart: Lean pr...
11/19/2025

💪 Move Better, Recover Faster! 🥦

Nutrition and exercise work hand-in-hand to support your recovery.

🍎 Fuel smart: Lean proteins help rebuild muscle, while colorful fruits and veggies fight inflammation.

🏃 Move daily: Gentle stretches and strengthening exercises keep joints mobile and reduce stiffness.

💧 Hydrate often: Water supports tissue repair and keeps your body energized.

At Nikao, we believe healing isn’t just about therapy sessions—it’s about building healthy habits that last a lifetime. 🌟

👉 Try this today: Add a 10-minute walk after meals to boost digestion, circulation, and mood.


🚨 ACL injuries are one of the most common and devastating knee injuries, especially for active women. Research shows tha...
11/13/2025

🚨 ACL injuries are one of the most common and devastating knee injuries, especially for active women. Research shows that female athletes face a significantly higher risk, up to eight times greater than males, due to a combination of anatomical and biomechanical factors:
1. Wider pelvis and increased Q-angle place more stress on the knee joint.
2. Hormonal fluctuations may affect ligament laxity.
3. Differences in neuromuscular control and landing mechanics increase vulnerability during high-impact movements.

👟 But here’s the good news: ACL injuries are largely preventable with targeted training. Effective prevention programs focus on:
🔹 Strength & Stability
Single-leg lower extremity exercises (e.g., single-leg squats, lunges) to build control and symmetry.
Exercises on unstable surfaces (like BOSU balls or balance pads) to improve proprioception and joint stability.
🔹 Landing Mechanics
Jump training with proper technique: Emphasize soft landings, knees aligned over toes, and avoiding inward knee collapse.
Plyometric drills that reinforce safe deceleration and directional changes.
🔹 Neuromuscular Training
Combine core strengthening, hip activation, and agility drills to enhance coordination and reduce risky movement patterns.

🏃‍♀️ Whether you're a weekend warrior or a competitive athlete, incorporating these exercises into your routine can dramatically reduce your risk of ACL injury and keep you in the game.





Today, we pause to honor the courage, sacrifice, and unwavering dedication of our veterans. From our Nikao Family, we ar...
11/11/2025

Today, we pause to honor the courage, sacrifice, and unwavering dedication of our veterans. From our Nikao Family, we are deeply grateful to those who have served and continue to serve our country with strength and resilience.

To all veterans—thank you for your service. Your bravery inspires us every day. 💙

Address

2121 S Mill Avenue Suite #205
Tempe, AZ
85282

Opening Hours

Monday 8am - 7pm
Tuesday 8am - 7pm
Wednesday 8am - 7pm
Thursday 8am - 7pm
Friday 8am - 7pm
Saturday 9am - 12pm

Telephone

+14805240321

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Our Story

Welcome to Nikao Performance and Rehab!

We offer a bridge from traditional personal training services, massage therapy, chiropractic, acupuncture, and physical rehabilitation to optimize the bodies healing, restoration, and performance. We are your holistic body specialists and will work with you to cater your program or treatment to your body's needs and your personal goals.

No time to come to us? Let us come to you! All sessions are offered onsite or ask about our mobile concierge services, Nikao Elite. Nikao Elite is one of our most popular services for the professional athletes we serve in the NFL, NBA, and MLB. Holistic physical therapy and rehab performance training with 1v1 care with a Doctor of Physical Therapy and Certified Strength and Conditioning Specialist. 1 hour and 30-minute sessions. Services we offer: Injury prevention, rehab health & wellness training, performance training, physical therapy, manual therapy sessions, dry needling