BRIHAB

Performance Physical Therapy and Customized Training Programs From ANYWHERE

Providing YOU, the athlete, with education to train your body for injury prevention and proactive exercise programs to keep the body in peak condition.

Home: Welcome

Week 5 update: post PRP plantar fascia tear
✔️Improve balance
✔️Continue strengthening in minimal load bearing positions for the heel
✔️Laser treatment to assist in the healing process

#rehabprocess #brihab #rehabsmarter #trusttheprocess #plantarfascia #prp

When you are recovering from and injury and limited by crutches, slings, casts, boots or anything else, don’t forget the rest of your body can still train 💪

#brihab #repairandprepare #rehabsmarter #train #injuryprevention #physicaltherapy

ACCOUNTABILITY
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Motivation will never be consistent to achieve everything you desire on your own.
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Find people like minded and share similar aspirations.
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Keep each other accountable and encourage each other.
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Most of all HAVE FUN 🤩
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@krystenthesportsrd my beastie of a workout partner 🏋️

#BriHAB

#letstrain #workout #accountability #rehab #strong #females #lift #motivation

Recovery Stretches

Per request @tylaochoa here are some of my favorite go to post soccer stretches.

Move through each for 1-3 minutes and stay active in your muscles to create the best outcomes.

Try, share, send and let me know what you think.

# BriHAB

#movement #mobility #soccer #stretch #activestretch #recovery #rehab #lowerbody

Let’s TRAIN 💪
Don’t forget 2 to maintain, 3 to GAIN
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Get 3 days in of training consistently to see results!
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Want custom program design with your injuries in mind..send a DM

#BriHAB

#bridgethegap #training #rehabtoperformance #strength #gains #consistency #lifting #movement

Thoracic spine rotation progressions
🏌️🤸🥍🏒🏐🎾

Rotation of the mid spine is key for so many sports

Give these a try…

On all 4s…with one leg out to the side…with or without your arm as assist.

Add a band in hand for added challenge

Share, try and send what you think

#BriHAB

#spine #rotation #sport #power #movement #sportstraining #bridgethegap

Deceleration exercises for the soccer athlete ⚽️
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Try some of these…

Medial stability ball hops

Decel heavy band lunge

Rotation hops

Forefoot loaded rocking lunge

#BriHAB
#soccerrehab #knee #acl #soccer #legday #deceleration #plyometrics #hops #movement

PUSH 🆙 PROGRESSIONS
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Scroll through to see where to start your push ups
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Incline or on your knees will assist your core and reduce low back stress
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Add a band on your arms to assist your upper body
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Add a band around your back for resistance and added challenge
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Use a foam roller on your thighs for a SEESAW PUSH UP! These are my favorite 🤩 because they are so fun!
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Try these and tell me what’s your favorite!

#BriHAB

#brihab #strength #upperbody #rehab #pushup

Spinal Extension 🤸
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Try these to improve posture and move your spine against gravity
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1. Prone TRX Superman’s (with or without leg option)
2. Incline reverse plank
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Comment how they feel
#BriHAB

#movement #intentionalmovement #spinerehab #spine #plank #sports

Yes I’ve been MIA…#pregnant

For those of you asking pregnant workout are absolutely still happening. But reminder this will look and feel different for everyone.
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As a DPT I still sought out specialist in the field when it came to pregnancy programming.

Please seek out experts even when you are in a similar field. We are so much stronger together! We are not each other’s competition.
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#BriHAB

#9months #trainsmarter #pelvicfloorphysicaltherapy #rehab #strengthtraining

Having trouble with standing or seated postures?

Try dissociating your spine, shoulders and hips.

1. Supine arms overhead leg lowers - keep a very small range of hip motion with those knees locked out! Keep your spine to your fingertips flat on the floor

2. Hooklying foam roll back bends - keep your core engaged through and hips on the ground as you back bend through your mid back only. Drop your head and hands to the floor.

3. Hooklying shoulder overhead reach - keep your entire body engaged and only move through your shoulders overhead.
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Try these, let me know how you feel 💫

#BriHAB

#physicaltherapy #rehabilitation #injuryprevention #painfree #levelup #performancetraining #movement #recovery #sportstherapy #sportsmedicine #athlete #performance #squats #athleta #actawear #cloudwater #recovery #proactive #wellness #training #fitness #lifestyle #fitmoms #functional #sports #spine #posture

Hamstring injury?!?!

Common mistakes 🙄

1. “rest” and do nothing until it feels better… just to re-injure as soon as you return to running/sport

2. overstretch that sensation of “tension”
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DO THIS INSTEAD

🦵Strengthen through low grade eccentric demands at both the knee and hip!

Try this! Ask me questions ⁉️

#BriHAB

#hamstrings #injuryprevention #health #repair #recovery #physicaltherapy #performancetraining #injuryrecovery #legday

Spine Control 🤸
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Ability to control your spine in all planes of motion are key 🔑
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Try some of these with tension throughout your lower body
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1. Quadruped diagonal reach
2. Hooklying upper body crunch
3. Prone upper body press up

Let me know what you think

#brihab

#spineconditions #spinemobility #thoracicmobility #prehab #foamroller #foamrolling #dpt #physicaltherapy #brihab #reelsinstagram #reels #instagood #fyp #movement #health #gym #gymmotivation

CHEST DAY 🏋️‍♂️

💣 Having challenges in your upper body strength or limited in standing due to a lower body injury?

There are plenty of modified options to still strengthen your upper body.

Try these to start:

👆Incline kneeling push ups

✌️Seated band rested chest flys
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Let me know what you think

#brihab

💥Repair + prepare for your highest level!

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#injuryprevention #painfree #levelup #dpt #doctorofphysicaltherapy #brihab #performancetraining #movement #recovery #strength #power #mobility #stability #functionalmovement #movewellmoveoften #instagood #instadaily #reels #reelsinstagram #instagramreels #sportstherapy #sportsmedicine #athlete #performance

Morning Routine ☀️

Need a total body stretch to start your day?
Try some of these

~Forward Fold
~Split stance back bend
~wide stance side body stretch
~Down dog calf stretch
~pigeon stretch shoulder reach

🏁 Don’t rehab, BriHAB!

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#injuryprevention #painfree #levelup #dpt #doctorofphysicaltherapy #brihab #drbri #running #stretch #morningroutine #reels #reelsinstagram #instadaily #instagood #fyp #performancetraining #movement

🏃‍♀️ Here’s a few dynamic warm ups to do before running

🔸Karaoke
🔸Hip Openers
🔸Hip Closers
🔸Backwards Side Skip

🏁 Don’t rehab, BriHAB!

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#injuryprevention #painfree #levelup #dpt #doctorofphysicaltherapy #brihab #drbri #running #runninggirl #runningcommunity #reels #reelsinstagram #instadaily #instagood #fyp #performancetraining #movement #recovery #instareel #strength #power #mobility #stability #functionalmovement #movewellmoveoften #sportstherapy #sportsmedicine #athlete #performance

〽️PNF Patterns Continued…

▫️Half Kneel D-1
▫️Half Kneel D-2

💥Repair + prepare for your highest level!

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#injuryprevention #painfree #levelup #dpt #doctorofphysicaltherapy #brihab #performancetraining #movement #recovery #strength #power #mobility #stability #functionalmovement #movewellmoveoften #instagood #instadaily #reels #reelsinstagram #instagramreels #sportstherapy #sportsmedicine #athlete #performance

💥Reverse Quad Nordic 💥

❔Have you tried this exercise? It is much harder then it looks!

Tips:
▫️Squeeze glutes, inner thighs and quads
▫️Maintain a neutral spine
▫️Perform slow and controlled
▫️Brace abdominals
▫️Perform full ROM if possible

❤️ TAG and SHARE with a friend!

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#dpt #brihab #prehab #quadworkout #quadstrength #strengthandconditioning #kneeexercises #physicaltherapy #physicaltherapist #physiotherapy #instagood #instadaily #reels #reelsinstagram #workoutreels #movement #movement

❓Why use resistance bands?

〽️ Injury prevention
〽️ Recruits stabilizing muscles
〽️ Promotes better form
〽️ Gradually increases heart rate
〽️ Better mobility & flexibility

🏄‍♀️ Don’t rehab, BriHAB!

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#BriHAB #dpt #doctorbri #doctorofphysicaltherapy #health #rehabilitation #training #warmup #warmupexercise #minibands #functionalmedicine #functionaltraining #fitness #fitnessmotivation #yoga #gym #gymmotivation #sportlife #sportsmedicine #smallbusiness #smallbuisnessowner #california #beachlife #carlsbad #sandiego

🦂 Scorpion Stretch

☑️ Here’s a great stretch to add to your warm-up to target the shoulders, lower back & hips. Additionally this helps strengthen the muscles in your back and stabilized the spine while improving mobility & flexibility.

📲 Share with a friend that could use this

🏀 Don’t rehab, BriHAB!

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#injuryprevention #painfree #levelup #dpt #physicaltherapy #performancetraining #movement #recovery #strength #power #mobility #stability #functionalmovement #movewellmoveoften #sportstherapy #sportsmedicine #athlete #instagood #reels #reelsinstagram #reelsvideo #instadaily #reelit #workoutreels #performance #squats #athleta #hipmobility
#strength #hips #hipflexors

❓Neck pain?

▫️Neck strengthening for pain & injury prevention @neckslevel

👊 Don’t rehab, BriHAB!

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#neckslevel #prehab #neckpain #neckpainrelief #brihab #injuryprevention #injury #strength #mobility #health #healthylifestyle #wellness

〽️PNF Patterns〽️

▪️D1 Progression Series - Part 1
➖Supine
➖Side Lying
➖Side Plank

▫️During the D1 pattern the arm starts in flexion then crosses the midline ending in extension, internally rotating the shoulder and abducting the arm

▫️Strengthening these movements are beneficial when training with sports involving cross body motions such as tennis, golf and baseball just to name a few

⬇️Question? Drop them below

⚾️ Don’t rehab, BriHAB!

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#injuryprevention #painfree #brihab #dpt #performancetraining #movement #recovery #strength #power #mobility #stability #functionalmovement #movewellmoveoften #sportstherapy #sportsmedicine #athlete #performance #shoulderhealth #shoulderworkout #instagood #instadaily #reels #reelsinstagram #reelsvideo #correctives

◽️Every good workout begins with a warm up

◽️Try these moves before your next session

🔹A Skip
🔹B Skip
🔹Long Stride
🔹Butt Kicks
🔹High Knees

❔What’s your favorite warm up? Comment below ⬇️

⚽️Don’t rehab, BriHAB!

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#dpt #warmup #injuryprevention #painfree #brihab #instareels #reels #reelsinstagram #instagood #workoutmotivation #performancetraining #movement #recovery #strength #power #mobility #stability #functionalmovement #movewellmoveoften #sportstherapy #sportsmedicine #athlete #performance

⭐️ Star Plank + Row

❇️ When setting up for this exercise remember to have your elbow stacked directly under your shoulder while also having your hips and shoulders aligned. Keeping your abdominals engaged, pull your hips through at the top, you should feel your glutes working 🔥! This exercise challenges shoulder and hip stability as well as oblique sling activation.

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#injuryprevention #painfree #levelup #performancetraining #shoulderhealth #planks #movement #recovery #strength #power #mobility #stability #functionalmovement #movewellmoveoften #sportstherapy #sportsmedicine #athlete #performance #squats #hipmobility
#strength #hips #thrusters #correctives

🌀Movement is Medicine

🔆DM to order your BriHAB shirt today!

〽️Treating the whole body rather than treating an injury or medical issue in isolation is the focus at BriHAB

〽️For that reason, there is an extensive range of services to progress anyone at any stage to their highest performance level

🏐 Don’t rehab, BriHAB!

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#BriHAB #dribri #dpt #pt #cupping #cuppingtherapy #physicaltherapy #mobilizations #healthiswealth #yoga #rehabilitation #injuryprevention #painfree #gym #stability #physiotherapy #recovery #wellness #sandiego #carlsbad #athleticdevelopment #yogainspiration #performancetraining #functionalmovement #exercise #sportsmedicine

⚡️ Agility Work ⚡️

❔What are your favorite ladder drills?

🎾 Don’t rehab, BriHAB!

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#dpt #brihab #injuryprevention #painfree #levelup #performancetraining #movement #recovery #strength #power #mobility #stability #functionalmovement #ladderdrills #instagood #reelsinstagram #reels #movewellmoveoften #sportstherapy #sportsmedicine #athlete #performance

💥Midday Movement

⚽️ Don’t rehab, BriHAB!

❔Overhead shoulder pain? Try these👇

〽️Split Stance PNF D-1
〽️Split Stance PNF D-2

▫️PNF= Proprioceptive Neuromuscular Facilitation

▫️D1 & D2 movement patterns are used to gain and maintain proper movement mechanics through different planes of motion, increase ROM and strengthen the muscles involved in the pattern. Sport specific applications for this higher level exercises include baseball, tennis and volleyball to name a few.

▫️These can also be used as a warm up prior to an upper body workout

❤️ Like, 🏷 tag & 📤 share with those who are dealing with shoulder pain

👀Georgia BriHAB’s assistant is asleep on the job 🐶

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Revitalize Your Game: Rediscover Your Peak Fitness in Your Prime Years!

Welcome to where Rehab meets Fitness for your sport and life. We focus on personalized assessments and tailored programs designed to help you achieve your highest level. Expert movement evaluations and treatments along with a comprehensive plan that promotes recovery, strength, and endurance is what you will get with BriHAB.

Join now, to repair and prepare for your highest level!

BRIHAB

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Revitalize Your Game: Rediscover Your Peak Fitness in Your Prime Years!