CHEST PAIN!? 😱 or formally referred to as costochondritis‼️ Tune into our video on 4️⃣ exercises that will help you address that chest pain! Head on over to YouTube, search @DocJenFit, and you’ll find our latest video. Give us a little subscribe while you’re at it 😉 #costochondritis #chestpain #chest #physicaltherapy #docjenfit

3 Strength Exercises for Shoulder Blade Pain 🔥 Often when we have pain we neglect using strengthening as a solution to help address it! Especially with upper back pain, we are often not activating these muscles throughout the day while we are working, driving, sitting and streaming, or on our phone. Give those muscles what they crave and put some strength and activation through them! If you’re looking for an amazing tool to be able to do tons of upper body exercises like these.. Check out @thecobaboard PLUS! You can get 10% off with code OPTIMAL! Link is also in my bio if you want to check it out 🔥 It is specially designed to help you maximize your squats and deadlifts! You can also load up the weight a ton, without the hassle of a ton of heavy weights or equipment! Check it out or hit me up in the comments if you have any questions 💯 #cobastrong #cobaboard #backpain #shoulderpain #upperbackpain #backpainrelief #strength #painrelief #pain #movement #drdomdpt

MOBILITY MONDAYS🙏 Need a place to start?? DO THIS👆 It felt SO good & with only a few reps of each, it took less than 5 minutes yesterday ♥️ ‼️ EARLY BIRD ENDS TOMORROW - ROLL INTO HIIT ‼️ Comment “YES” and we’ll send you the details on what the early bird bonuses will continue! You won’t want to miss out on these bonus gems 🙌 #mobility #mobilityroutine #mobilityflow #hiit #jointhealth

TAILBONE PAIN!? 😱 Tune into our video on 4️⃣ exercises that will help you address that tailbone pain! Head on over to YouTube, search @DocJenFit, and you’ll find our latest video. Give us a little subscribe while you’re at it 😉 #tailbone #tailbonepain #docjenfit #physicaltherapy

‼️EARLY BIRD EXTENDED‼️ Our collaboration of the year is finally HERE!!! Keep reading👇 Comment “HIIT” and we’ll personally send you the link & info to join us (+ early bird info!) 🙌 We’ve looked up to @thejillmiller for YEARS as a mentor in the fascial health space and when she first told me she was using @docjenfit ‘s HIIT workouts to complete rehab for her total hip replacement following PT, we were blown away and so honored she was choosing to learn from me! 🥹 Fast forward a few years and she asked us to collaborate on this never before seen program together!! Combining her fascia expertise and @docjenfit ‘s movement education 🔥 Jill and @docjenfit created this program to help everyone understand and get the benefits of adding in High Intensity Interval Training. There are SO many benefits to both high intensity training (yes, especially when hormones are fluctuating during postpartum 🙋‍♀️ & perimenopause times!) AND fascial work that too many of us tend to avoid because it’s intimidating or has a false reputation to cause injury. However, when done correctly with the right “prep, train, and recover” model, you can truly reap the benefits like: 👉 Helping develop muscular power (reducing risk of falls & injury!) 👉 Increasing tendon strength & fascial elasticity 👉 Improving overall muscle mass, muscle strength, and improving bone density This program is built on the basis of safely including HIIT into your fitness routine and includes: 🙌 6 Precovery Rollout Segments that support your foundation as you build intensity 🙌 6 HIIT Workout Segments featuring high-intensity aerobic fitness options for all levels 🙌 6 Recovery Rollout Segments to foster resilience 🙌 6 Education Sessions including assessments to help you understand your baseline START TODAY (with our included calendar) to get back into it!! SO excited for people to experience this ☺️ QUESTIONS?!?👇

If stretching hasn’t been working or the pain/tension/irritation continues to come back… LOAD IT! It just depends on the type of load our tissues are currently needing, but also what type of load our nervous system is needing! The body is complex and there is never ONE way to do anything. So, if what you’ve been told isn’t working. Try a different option! CANNOT WAIT for our Roll into HIIT collaboration program with @thejillmiller 🙌 Jill be show you a TON of different ways to address tissue health through self-myofascial work pre-workout and post-workout, while I’ll be cueing you through more high intensity workouts that can be scaled for EVERY mover. It’s truly a program I’ve never seen done before and I’m so excited for you to experience our knowledge combined 🙌 Linked above on our profile @themobilitymethod to sign up!! 👆 #tighthips #tighthipflexors #hipflexors

GROIN PAIN!? 😱 Tune into our video on ✌️ exercises that will help you address that inner thigh pain! Head on over to YouTube, search @DocJenFit, and you’ll find our latest video. Give us a little subscribe while you’re at it 😉 #groinpain #groin #innerthighs #innerthighpain #pain

RELIEVE NECK TENSION 💆‍♀️ It’s Friday. Anyone else feel like they REALLY need this after a crazy week?? Just me? 😂🙋‍♀️🥴 Grab some @tuneupfitness Therapy Balls (no, lacrosse balls are not the same and I do think you should invest in some better ones - WILL LINK THEM IN MY STORIES!), melt into those suboccipitals with slow exhales and feel the release after the week. Your body (and head) will thank you. Sound on for verbal cues ☺️ After that, work on some active mobility (which is really what chin tucks are) on your back and on your stomach. Keep an eye out for those cues I provide and please, listen to your own body. Hurts? Stop. Feels good? Explore a few more reps but don’t overload the system. ‼️This is the LAST WEEK we have our early bird bonuses available for those joining‼️ (I’ll let you know what those bonuses are in my DM to you when you comment “me!” below!) More like this coming your way through the program! #neckpain #neckpainrelief #tuneupfitness

FORM FIX: JUMP ROPE 😱 Becoming more AWARE of your movement patterns is HUGELY important!! It’s the difference between: 🥴 Walking away from your workouts feeling pain, stiffness, and crazy sounds you’re not sure should be happening 😅 And feeling exhausted, sore, and EMPOWERED to move MORE. You don’t realize how gaining knowledge of how to move more efficiently & effectively can CHANGE EVERYTHING until you actually start learning! Comment ➡️ME⬅️ and I’ll send you the information to join fascial expert @thejillmiller and I as we take you through a detailed plan on safely adding higher intensity exercise into your workout regimen! Whether you’ve been told never to jump again (🥴) or you’re afraid to move a bit more dynamically, know that there is a way to improve your strength and power without the pain! ‼️This is the LAST WEEK we have our early bird bonuses available for those joining‼️ (I’ll let you know what those bonuses are in my DM to you when you comment “me!” below!) More like this coming your way through the program! #docjenfit #jumprope #hiit

FIX FLARED RIBS 😱 Tune into our video on ✌️ exercises that will hello you fix that flared ribcage! Head on over to YouTube, search @DocJenFit, and you’ll find our latest video. Give us a little subscribe while you’re at it 😉 #ribcage #ribs

3 Moves That Can Save Your Life 🙌 Sounds “salesy” or “sleazy” but hear me out… Comment “YES” and we’ll send you the link to check out our EARLY BIRD PROMO 😱 MOVEMENT SAVES LIVES Daily. So, no, specifically these 5 exercises aren’t better than another 5 exercises but they’re sure better than none. And all too often, the moment we begin to feel pain, we back away. Slowly, overtime, we stop doing certain exercises. “I can’t jump anymore, it hurts.” “I can’t do a push-up, my shoulder is messed up.” “I can’t run, my groin hurts.” What if we started speaking in the moment and not in definitives? What if, instead, we approached our bodies as resilient, strong, and adaptable? What if we said… “I am currently modifying my jumping until I work toward building the strength and tolerance back to be able to handle more explosive load.” “I’m modifying what my push-up looks like as I improve the strength & stability around my shoulders & focus on my mechanics.” “I’m currently walking more until I’m ready to progressively build up the tolerance to run again.” The people we hear breaking records for running marathons into old age aren’t free of pain. No, they’re learning to adjust their journey to keep moving & keep going. You can too through our ROLL INTO HIIT program: ADAPTING HIGH INTENSITY FOR EVERY BODY 😍 ✅ Strategic Tissue & Muscle Preparation Roll-Outs ✅ Therapeutic HIIT workouts with three levels of intensity ✅ Intentional Recovery Roll Outs ✅ Self-Test & Assessment Tools ✅ Lectures & Education made for those who fear HIIT, who are looking to transition from post-rehabilitation to power and cardiovascular training, for those who have been injured by HIIT previously, and for those looking to add stamina and cardio respiratory training into their regimen 🙌 Comment “YES” and we’ll send you the link to check out our EARLY BIRD PROMO 😱 #workout #athomeworkout #bodyweightworkout #hiit #athomeworkouts #athomefitness #bodyweighttraining #bodyweightexercises #training

STRETCHING THE PELVIC FLOOR Because it’s not just about kegels👇 (VOLUME ON) Strength is great. But a muscle doesn’t get strong until it has the capacity to full lengthen/relax and then contract & shorten with control. Just randomly squeezing the pelvic floor (especially when it’s not related to movement) isn’t the key! ‼️ABOVE ALL‼️ If you’re noticing leaking, pain, discomfort or any abnormal symptoms than you’re used to, GO SEE A PELVIC FLOOR THERAPIST IN PERSON! Even if your doc doesn’t know to refer you to one. This doc just did 😉 Explore these relaxation & stretching techniques, focusing on relaxing the body & using the breath to guide you! Therapy Ball from @tuneupfitness is my all time jam & what I recommend for all my patients 👌 Throw out your lacrosse balls & get something that molds & holds to your body. I’ll link it in my bio!👆 NOTE: the ball is placed directly on the INSIDE of your “sit bone” called your ischial tuberosity. You can find this bone by sitting on your hand & then wrap your fingers right around it. Those are your pelvic floor muscles & where the ball will be placed. Move forward or back to find areas of “tension” & breathe 🧘‍♀️ If these helped, drop “ROLL” into the comments and we’ll send you the link to start your “roll into hiit: adapting hiit for every body” journey with access to BONUS CONTENT 🙌 #pelvicfloor #stretching #hiit #myofascialrelease #pelvichealth