Dr. Jacob Vandenmeerendonk, PT, DPT

Recently, my friend @victorthephysio asked me and a few other industry innovators to film our favorite stretch for each body part. Together, we’ve curated a quick video to take you through a FULL BODY stretch routine I admire every single one of these beautiful people and if you are not following them all yet, you need to be. They have all given my profession so much exposure and provided help to millions of people world wide. ... Thank you @docjenfit @vinnierehab @victorthephysio @rehabscience @dr.giardina.dpt @thephysiofix @benjamintorresdpt @susie_squats @drjessicapt @dr_jacobdpt @reach.rehab for being a part of this epic collaboration! Be sure to share this with a friend who could use a good stretch! #backbend #coreexercises #flexibilitytraining #fitness #physiotherapy #flexibility #ptschool #backpain #dptschool #motivation #corestrengthening #physiogram #physicaltherapist #rehabilitation #flexibilitygoals #dryneedling #sportsscience #posture #streching #sportsphysio #stretchingexercises #workout #stretch #yoga #prehab #mobility #fitnessmotivation #physiotherapystudent See more

It’s a great day to mobilize your thoracic spine! And I have just the exercise to do it. THREE in fact. . I’m using pvc pipe that measures the exact length of my arm span. And did you know your arm span is usually the same as your height? Truth! Just look at Leonardo Di Vinci’s #vitruvianman drawing. Or measure for yourself . . Aaanyway, another fun fact: mobilizing you thoracic spine can significantly reduce your neck pain, low back pain and even shoulder pain. It ca...n also be a preventative way to AVOID future injuries. . The three exercises I’m posting are in no particular order. Give them all a try, let me know what you think! . Your Love is By: LeDorean . #hypertrophy #flexibility #workout #backpainrelief #bodybuilding #iifym #physio #yogi #chiropractic #squat #yogaformen #yogafit #hipmobility #yoga #neckpain #spinehealth #legday #prehab #mobility #deadlift #shoulderstability #fitness #mobilityexercises #movebetter #physicaltherapy #irishfitfam #kneepain #pilateswithprops #shouldermobility #mobilitywork . (Disclaimer: this video is for educational purposes only and is not intended as medical advice. If you are experiencing an injury that relates to the topics discussed in this video, it is important to consult with your overseeing medical professional(s) before attempting any exercises) See more

Here’s a crossbreed exercise that you need to try! Need a knee strengthening challenge today? What about ankle stability challenge? Or how about thoracic mobility work? This is a #bulgariansplitsquat + #thoracicmobility + #worldsgreateststretch aaand it’s challenging! The goal here is to complete all components of the exercise while maintaining a stable knee and ankle. Try a set of 10 and do both sides! ... The Bulgarian split squat is a great leg workout! But when you are balancing on one leg and then take your eyes off of a fixated object, you are required to force the already engaged lower extremity muscle groups to maintain balance through #proprioception. You may notice your muscles reach fatigue a little quicker but consider yourself accomplished when you realize you accomplished a few things at once. The worlds greatest stretch has been demonstrated time and time again, and if you know me by now, there are plenty of thoracic mobility exercises out there as well. But I like to combine a few components together to create something challenging and new. So why not give it a shot and lmk what you think! #exercisevideos #splitsquats #strengthtraining #exercisetherapy #quickworkout #fitness #exerciseroutine #homeworkout #legday #getyoked #moveoften #training #legexercises #fullbodyworkouts # #homegym #athletictraining #nasm #exercisemotivation #newexercise #exerciseoftheweek #yogainspiration #mobilityflow #yogaathome See more

Quick hip opener for you This is teased out from my COMMERCIAL BREAK follow along IGTV. If you haven’t checked it out, be sure to do so on Instagram. Hip tension can be a real problem and I have found that traditional hip stretching can cause other issues like back pain especially if you don’t have the mobility. Give this one a try and see what you think. ... Instructions: 1 start half-kneeling position with the back leg turned in > to externally rotate the hip. The degree of rotation depends on YOU. Everyone is different. 2 arms extended forward inline with your forward foot. 3 lean forward by bending the knee of the forward leg, feeling the stretch in the inside of both hips. 4 swing your arm in an open book fashion as demonstrated > this gives this stretch an extra bonus. Feel it? How did it go? Be sure to like, tag, share, and repost! And don’t forget to do my last IGTV follow along #physio #rehab #wellness #neckpain #workout #yogapractice #hippain #fitness #yogaeverydamnday #yogalove #backpain #healthylifestyle #hipopener #yogaeveryday #yogi #yoga #flexibility #physiotherapy #yogaeverywhere #massage #physicaltherapy #yogainspiration #yogagirl #health #chiropractic #hipstretch #mobility #pain #thoracicmobility #physicaltherapyassistant See more

#coronavirus #coronavirusmeme #covid19meme #covidmeme #washyourhands #funnymemes

Here’s a great mobility drill for the #shoulderday at the gym. This one is awesome and the only thing you need is the floor you are standing on . Shoulder injuries account for >50% of my current patients that I am seeing right now. A lot of the problems are a lack of mobility and poor control and strength of the shoulder stabilizers i.e. the rotator cuff or the serratus. My most frequent gym goers, body builders, and athletes almost always have some knowledge of this con...cept however do not know how to implement it properly. Make sure you are finding a good balance between your strength & flexibility. Too much flexibility and not enough strength will place you equally at as much risk for injury as vice versa. Some do not need to be doing every stretch you find on the internet to prevent injuries. It’s always a good idea to get evaluated by a PT if you are wondering what is right for you. I post videos on stretching and mobility drills because I don’t see this content enough. However I am not suggesting that if you have pain in your shoulder, you need to stretch more. It is incredibly important to understand what is meant by mobility work. Mobility is the ability to actively control movement that the joint(s) provides. This is accomplished through adequate strength AND flexibility of the supportive surrounding muscles. Trialling these mobility drills out brings light to the deficits you may have so you can work on them thus preventing injuries. I hope my context is helpful, whoever is reading this. If it is, please comment below or send me a DM. Tag a friend who may benefit from my page and feel free to share my content . See more

Hey!! Check out my insta @dr_jacobdpt for a giveaway that I am running for this month! Giving away a percussion massage gun to a lucky winner. Details on my Instagram post #massagegun #percussionmassage #massage #pt #dpt #giveaway #giveawayalert #giveawaycontest

Don’t rest your feet on the dashboard!!

<<<<<<<<<<<<<<<< __ I wanted to try this one out using cheap pvc pipe, and it worked great! No need for an expensive stick to get in some great mobility work for the spine. Less than $10 @homedepot and you’ve got yourself a great exercise tool. __ Thoracic mobility has become a buzzword among the health and fitness community. And hopefully it stays that way as it helps prevent neck, shoulder, and low back injuries. There is a lot of content out there on this topic that I can... share with you. I for one have a very straight and very tight thoracic spine thus placing me at a higher risk of spinal injury. Thoracic mobility is something that I need to work on to not only prevent injury, but it helps me sleep more comfortably believe it or not. Before doing these types of drills I would be someone who would toss and turn throughout the night. Not anymore . __ To all you health and fitness junkies: try this one out! Pick up some pvc or go for it. Start with less rotation and slowly increase it day by day. And as always, let me know your thoughts . See more

This . Not everyone is built the same, so the rules do not apply the same to everyone. I do know that a physical therapist is best qualified to help make that determination for your body type. Come on in and get checked out.

<<<<<<<<<<<<<<<< __ This is part 6 of the low back series. If you haven’t checked out level 1&2, be sure to do so. __ At this point in my rehab there was much less pain, close to zero. I was working through strengthening. However low back tension/stiffness was still pretty real. #pronepressup exercise was easy, but lateral glide tension was where I needed work. ... __ This exercise worked wonders. You can use it unilaterally if you’re still having lateral shifting issues, or bilaterally as I’m doing here if there’s general tension. We’re working on a few things here. Spinal tension at the actual spinal segments, and quadratus lumborum & glute tightness. __ Give it a try, let me know what you think. Share with someone who needs to loosen up . __ #keepmoving #exerciseismedicine #lowbackpain #backpain #healthyspine #lowerbackpain #sciatica #mobilitywork #physicaltherapy #fitness #spinehealth #betterstretching #mobility #flexibility #hipmobility #backache #backpainrelief #sciaticarelief #spinalcare #rehab2performance #movewellmoveoften #motionislotion #rotationalstrength #pt #vhp #core See more

<<<<<<<<<<<<<<<< __ Here we go, Level 3 and part 5 of this low back series . This is the strengthening phase of my rehab where pain was minimal at this point. Now we are assuming that the disc protrusion that I had sustained has successfully been recentralized or at least no longer pushing up against the spinal cord. Time to strengthen. __ I posted a back mobility + stability video just prior to this series that you should checkout as this was a level 3 exercise as well.... There is plenty of content out there showing how to stabilize the lumbar spine that you need to also be doing: #birddogexercise #deadbugexercise #drinkingbirdexercise #singlelegrdl to name a few. __ This type of exercise worked for me bc it forces trunk stabilizers to engage while in the extension position. Also for me, I have a very straight lumbar spine which places me at a high risk for low back injury. So anything to get into extension and strengthen concurrently is key. __ Prerequisite for Level 3: <2/10 pain at rest, no pain with full prone press-up, no later shift/list, able to stand or sit for >30min without pain. __ Give this one a try. Maybe 8-15 reps per side with 2-3 sets. Tag a friend who needs some extra help with their back pain. Let me know what you think. __ #pronepressup #modifiedyoga #upwardfacingdog #backpain #lowbackpain #exercise #lumbarspine #mobilityflow #mobility #backmobility #shouldermobility #unique #newworkout #workout #nomorepain #discbulge #lbp #pt #dpt #physicaltherapy #physio #yoga #yogaformen #painfree #temecula See more

<<<<<<<<<<<<<<<< __ Part 4, level 2 of my mini series for post low back disc protrusion. At this point, I was on my way to correcting the lateral shift. The #pronepressup exercise was feeling great and was relieving a lot of my pain instantly. Tension existed in the mid back at this point which was causing problems. __ The #thoracolumbar (TL) junction is an area that I’ve focused on before as it is a location that gives a lot of people problems. Unlocking this area was an es...sential part of my rehab. But how can we do it without negatively affecting the low back? Here is a great way that helped me. __ Yogis have been doing this as a pose for years. Here we are specifically targeting the TL junction. Give it a shot, lmk what you think . __ #backmobility #thoracicmobility #backpain #lowbackpain #posturecorrection #bodymechanics #kinesiology #rehabilitation #fastrecovery #discbulge #mobility #movement #exerciseoftheday #saturday #weekendvibes #healthybody #healthandwellness #movementismedicine #medicinedoesnthelp #temecula #yoga #yogaformen #yogaflow #yogamat #flow #stretching #stretchingroutine See more