PT Vitals Online

INNER THIGHS 🍗

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perfect comes in different shapes ⭐️ that’s what makes us unique! I get many requests on “how to get rid of inner thighs”.. try to see that this makes YOUR body unique.

you know I’m here for y’all and I wanna provide you with as much content as possible. you absolutely can train your inner thighs but remember that we can’t spot reduce fat queens. training & nutrition goes hand in hand!

give these a try and let me know what you think. remember, you are beautiful.

METHOD:

1️⃣ sumo squat variation // 3set x 10reps each leg
2️⃣ side lunge variation // 3set x 10reps each leg
3️⃣ lying hand to toe taps // 3set x 10reps each leg
4️⃣ crossovers to stretch out // 3set x 15-20reps

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⚠️ Disclaimer- this summary is for educational purposes only and should not substitute medical advice.
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5 Power Moves for a Strong & Sculpted Core 💪🔥
 
Let’s STRENGTHEN your CORE and set those ABS on FIRE with 8 bodyweight exercises you can do ANYWHERE!
 
Perform all 5 exercises in a circuit with minimal to no rest.
Rest for 30-60 seconds.
Repeat for 4 sets.
 
1. 90/90 Knee stand
2. Single arm scapular to push up to rotation
3. Body rock to down dog
4. Butterfly Twist
5. Kneeling backwards reach
 
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📖 Full-Body Mobility Program💥
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✅ A great set of exercises for the health of your feet. Be sure to save, like and share with friends.

🤌🏻 Perform these exercises regularly, even if your feet do not hurt. I especially recommend it for those who walk in heels or uncomfortable shoes.

😉 Remember, the feet are a very important part of the body, as is the back. If you have problems with your feet, then your posture will be bad, as well as your back will hurt.
 
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📖 Full-Body Mobility Program💥
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Try this movement for 1 minute each.

Lower back pain? Try this mobility routine!

These four exercises combine hip mobility and lumbar spine mobility movements.

Improving hip and lumbar spine mobility may help reduce lower back pain and stiffness in the hips.

Try each movement for one minute, and let me know how it feels.

2) If your upper back feels stiff and tight or you feel a “knot” between your shoulder blades, this movement might help relieve pain.

Improving thoracic spine mobility is a great way to improve posture and relieve tension and stiffness in your back.

3) Stiff neck, shoulders, and upper back?

Try this exercise to help loosen up your shoulders and improve shoulder mobility.

This exercise can help create space between your joints, which may relieve tension in your neck and shoulder area.

Try this movement for 2 rounds of 60 seconds on each side, and let me know how it feels.

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📖 Back Pain Program💥
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⚠️ Disclaimer- this summary is for educational purposes only and should not substitute medical advice.
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6 Morning Mobility Moves to Start Your Day Rightly
 
Kickstart your day with these 6-morning mobility moves. Designed to enhance flexibility and energize your body, these exercises will set a positive tone for the day ahead.
 
1️⃣ Malasana to fold
2️⃣ Squat to kick
3️⃣ Diagonal foot reach
4️⃣ Diagonal knee reach
5️⃣ Leg lifts
6️⃣ High Knees
 
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📖 Full-Body Mobility Program💥
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Here’s my 10-minute prep for the Frog Pose 🐸 and a delicious hip-opening routine to improve your mobility!

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⚠️ Disclaimer- this summary is for educational purposes only and should not substitute medical advice.
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1) If you’re having any knee or hip pain, here’s an exercise you can try!

Knee pain can have a lot of different causes like arthritis, IT band syndrome, bursitis, tendonitis, meniscus tears, and more.

In patients with knee pain, it’s common to find hip and core weakness. Strengthening the hips can help decrease stress on the knee, which can decrease pain.

Try doing 2-3 sets of 10 reps of this exercise.

2) If your lower back or hips feel stiff, try this exercise! This is a great way to improve lumbar mobility and decrease lower back stiffness and discomfort.

Lower back pain is common and it may seem like the best treatment is rest, but rest can actually increase the feeling of stiffness and lead to increased pain.

Movement is the best medicine for low back pain! Try working on gentle mobility and strengthening to start and then progressing to more challenging mobility movements and strengthening.

3) If you’ve been working on strengthening your glutes, but you feel like they are not getting as strong as you want them to, you may need to work on hip internal rotation.

Increasing mobility and strength into hip internal rotation helps to increase activation in your upper glutes and other smaller hip muscles.

It’s extremely important to work on all of the muscles surrounding the hip and to work on increasing mobility at the same time as strength.

Try this exercise to work on hip internal rotation strength and mobility. If you have a hard time lifting your leg up, you may be lacking hip internal rotation strength and mobility.

Try doing 2-3 sets of 8-10 reps of this!

Have you tried working on hip internal rotation?

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CHECK OUT BIO LINK 🔗 for:
📖 Full-Body Mobility Program💥
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💪🏻 What exercises should I do for bad posture?

🤷🏼‍♂️ There is no single answer, otherwise it would be too easy, you come to the physio says: do this exercise 3 times a week and your back will not hurt.

But the general principles are still there, and about them briefly I made this post.

❗️ Save this post so you don’t lose it.
 

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pain

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1) Make sure when you doing steps in and out you keep your glutes and liver back on the same level , don’t bring your lower back down . Don’t bend your arms

Pay attention to your breathing, always make an exhale and inhale.

2) Functional body and strong core are the foundation for healthy living and lifespan.

Try to focus on the functionality of your joint , functional and healthy joints will protect you from injury’s , and give you an opportunity to build strong and muscular body

3) You can improve your life and health so highly by implementing the mobility exercises .

Healthy joints and nice posture will remove all the pain and discomfort, and you will able to feel amazingly comfortable and relaxed.

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CHECK OUT BIO LINK 🔗 for:
📖 Full-Body Mobility Program💥
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Natural feet are widest at the toes, strong, stable and pain free

Shoe feet are pointed (aka bunions), stiff, weak, unstable and usually painful

Wear natural shoes = restore & maintain natural feet

Wear unnatural shoes = develop shoe feet

Better foot health begins with better footwear

✅ A great set of exercises for the health of your feet. Be sure to save, like and share with friends.

🤌🏻 Perform these exercises regularly, even if your feet do not hurt. I especially recommend it for those who walk in heels or uncomfortable shoes.

😉 Remember, the feet are a very important part of the body, as is the back. If you have problems with your feet, then your posture will be bad, as well as your back will hurt.

——————
CHECK OUT BIO LINK 🔗 for:
📖 Back Pain Program💥
——————

Tag someone who needs to see this ❤️
——————
Great Post by
——————

——————
⚠️ Disclaimer- this summary is for educational purposes only and should not substitute medical advice.
——————

Ankle mobility 🦶
 
Treat your ankles to these 4 beneficial moves. Designed to improve flexibility and strength, these exercises will keep your ankles healthy and pain-free.
 
⭐️ Duck walk
⭐️ Seated to intense plantar flexion
⭐️ Squat to toe stretch/plantar flexion
⭐️ Deep lunge/dorsiflexion
 
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CHECK OUT BIO LINK 🔗 for:
📖 Full-Body Mobility Program💥
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1) LOW BACK PAIN MOBILITY

Lower back pain? Try this mobility routine!

These four exercises combine hip mobility and lumbar spine mobility movements.

Improving hip and lumbar spine mobility may help reduce lower back pain and stiffness in the hips.

Try each movement for one minute, and let me know how it feels.

2) Hip Mobility | Lower Back Pain

2 Exercises to Improve Hip Mobility

If your hips and lower back feel stiff and tight, and you don’t feel like doing anything complicated, these two movements are for you.

Try these two movements before bed to help reduce stiffness in your hips and improve hip mobility.

Do each exercise for one minute, and let me know how it feels.

3) KNEE STABILITY ROUTINE FOR RUNNERS

Try these 4 exercises if you run a lot.

This routine can help reduce shin splints, as well as ankle, foot, and knee pain by improving knee stability.

These 4 exercises strengthen the muscles surrounding your knees to enhance stability.

Give them a try and let me know how you feel!
 

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CHECK OUT BIO LINK 🔗 for:
📖 Full-Body Mobility Program💥
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No gym? No problem!

You can do these nine thigh-sculpting moves anywhere. Do each exercise ten reps on each leg. 3-5 rounds total. Stretch your hamstrings, flutes, and inner thighs between each round.

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CHECK OUT BIO LINK 🔗 for:
📖 Full-Body Mobility Program💥
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5 Morning Mobility Moves to Start Your Day Rightly
 
Kickstart your day with these 5-morning mobility moves. Designed to enhance flexibility and energize your body, these exercises will set a positive tone for the day ahead.
 
🔘 Cossack Lunges
🔘 Figure 4 Spinal Rotation
🔘 Reach Forward, Reach Up
🔘 Side-lying Wide Opener
🔘 Upwards Dog to Downward Dog
 
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📖 Full-Body Mobility Program💥
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SAVE THIS 🔥!! Morning mobility to loosen your whole body in only five simple exercises ☺️
 
Prone scorpions
Squat to Straddle
Supine scorpions
Wide forward fold twists
World greatest stretch
 
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CHECK OUT BIO LINK 🔗 for:
📖 Full-Body Mobility Program💥
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1) Struggling to engage your glutes? Perhaps you’re dealing with chronic low back pain, maybe even impingement issues?

If any of this is you then it’s time to start focusing on hip rotation.

The hip CAR (Controlled articular rotation) is a fantastic way to start. It will teach your body that your hip isn’t totally f*cked and it is required in your life.

Doing rotational exercises can expand your range of motion of your hip joint and improve deep tissue strength.

Rotational exercises also teach your body that your lower back and hip are Infact not glued together, and can move independently. So if you start doing more hip rotation your lower back won’t have to work so hard during exercises like the back squat.

3) HIP FLEXOR CHALLENGE 😤

Our hip flexors are so often forgotten about but hold so much power.

Want to be faster? Train hip flexors.
Want to be more explosive? Train hip flexors.
Want to reduce injury? Train hip flexors.

If you got under 6 reps you really need to do some work.

If you felt like you couldn’t straighten your leg but then you need work!

If your hamstring was screaming then guess what...

You need work!

——————
CHECK OUT BIO LINK 🔗 for:
📖 Full-Body Mobility Program💥
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——————
⚠️ Disclaimer- this summary is for educational purposes only and should not substitute medical advice.
——————

⁉️Need some exercises to keep your spine feeling mobile?
 
Check out these 7 exercises:
 
Cobra to Child’s Pose
Dead hang
Reach and Thread
Reverse Twists
Scorpion Stretch
Sphinx Heel Drops
Cat Cow
 
✅ You can choose to perform all of these or, if any don’t feel so good, just perform the ones that feel good/needed! (simple as that)
 
👍🏻 Also, you can use these to either just keep your spine feeling good OR to really push it to gain more mobility...or BOTH!
 
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CHECK OUT BIO LINK 🔗 for:
📖 Full-Body Mobility Program💥
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