fitness.growup ( @fitness.growup ) Instagram Profile

fitness.growup

fitness.growup

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@fitness.growup

๐Ÿ’ฅFULL BODY CHART๐Ÿ’ฅ . . ๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป FOLLOW @fitness.growup ๐Ÿ‘†๐Ÿป๐Ÿ‘†๐Ÿป๐Ÿ‘†๐Ÿป . Creds @jprofitnesss ๐Ÿ“ธ - Here is an awesome graphic that has a lot of home exercises to do during quarantine. Save this one for later guys, enjoy! . . Like the post? Save it ๐Ÿ“ฅ Turn on post notifications๐Ÿ“ฒ . . . . #jprofitness #yogagirlchallenge #quadsworkout #tricepworkout #hamstringworkout #fitnessvideos #gymclothsaddict #hamstringworkout #pushpulllegs #glutesworkout #deadliftparty #yogaforkids #dietfoods #dietplans #mealmplanner #workoutinstyle #workoutapparel #pullday #squatgoals #workoutmom #workouttip #fitnessindia #bodybuildingmotivation #mobilitywod #hypertrophytraining #musclegrowth #musclefitness #poleworkout #physiques #fatlossfood

๐Ÿ’ฅFULL BODY CHART๐Ÿ’ฅ . . ๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป FOLLOW @fitness.growup ๐Ÿ‘†๐Ÿป๐Ÿ‘†๐Ÿป๐Ÿ‘†๐Ÿป . Creds @jprofitnesss ๐Ÿ“ธ -  Here is an awesome graphic that has a lot of home exercises to do during quarantine. Save this one for later guys, enjoy! . . Like the post? Save it ๐Ÿ“ฅ Turn on post notifications๐Ÿ“ฒ . . . .  #jprofitness#yogagirlchallenge#quadsworkout#tricepworkout#hamstringworkout#fitnessvideos#gymclothsaddict#hamstringworkout#pushpulllegs#glutesworkout#deadliftparty#yogaforkids#dietfoods#dietplans#mealmplanner#workoutinstyle#workoutapparel#pullday#squatgoals#workoutmom#workouttip#fitnessindia#bodybuildingmotivation#mobilitywod#hypertrophytraining#musclegrowth#musclefitness#poleworkout#physiques#fatlossfood
177 0 1 hour ago
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@fitness.growup

Motivation Monday. Which is your favorite 1, 2 or 3? . Iโ€™m working on making the impossible my warmup. . New Grip Strength video coming out tomorrow . These are trying times- . Please do your best to spread as much kindness and love as possible. The world needs it more than ever right now. ๐Ÿ’ชโค๏ธ

Motivation Monday. Which is your favorite 1, 2 or 3? . Iโ€™m working on making the impossible my warmup. . New Grip Strength video coming out tomorrow . These are trying times- . Please do your best to spread as much kindness and love as possible. The world needs it more than ever right now. ๐Ÿ’ชโค๏ธ
321 4 3 hours ago
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@fitness.growup

๐Ÿ”ด Build a fully developed 3D CHEST made by @fitness.growup ๐Ÿ”ดโฃ โฃโฃ ๐Ÿ“ฅ Be sure to SAVE this for later!โฃโฃ โฃโฃ โฃโฃ ๐Ÿ”น Who doesnt want a FULLY DEVELOPED chest?โฃ โฃ ๐Ÿ”น Here is a list of exercises to target each area of a your PECTORALS (aka chest muscle) namely the OVERALL/MIDDLE, UPPER and LOWER chest.โฃ โฃ โฃ ๐Ÿ”ธ P.S. Feel free to DM @fitness.growup (creator) for any help/advice when it comes to BUILDING MUSCLE! Love to help!โฃโฃ โฃโฃ โฃโฃ Since youโ€™re seeing this, I assume youโ€™re trying to ๐Ÿ’ชBUILD MUSCLE?๐Ÿ’ชโฃโฃ โฃโฃcredit thegainzcenter โฃโฃ โฃ #yogagirlchallenge #quadsworkout #tricepworkout #hamstringworkout #fitnessvideos #gymclothsaddict #hamstringworkout #pushpulllegs #glutesworkout #deadliftparty #yogaforkids #dietfoods #dietplans #mealmplanner #workoutinstyle #workoutapparel #pullday #squatgoals #workoutmom #workouttip #fitnessindia #bodybuildingmotivation #mobilitywod #hypertrophytraining #musclegrowth #musclefitness #poleworkout #physiques #fatlossfood #thegainzcenterโฃ

๐Ÿ”ด Build a fully developed 3D CHEST made by @fitness.growup ๐Ÿ”ดโฃ โฃโฃ ๐Ÿ“ฅ Be sure to SAVE this for later!โฃโฃ โฃโฃ โฃโฃ ๐Ÿ”น Who doesnt want a FULLY DEVELOPED chest?โฃ โฃ ๐Ÿ”น Here is a list of exercises to target each area of a your PECTORALS (aka chest muscle) namely the OVERALL/MIDDLE, UPPER and LOWER chest.โฃ โฃ โฃ ๐Ÿ”ธ P.S. Feel free to DM @fitness.growup (creator) for any help/advice when it comes to BUILDING MUSCLE! Love to help!โฃโฃ โฃโฃ โฃโฃ Since youโ€™re seeing this, I assume youโ€™re trying to ๐Ÿ’ชBUILD MUSCLE?๐Ÿ’ชโฃโฃ โฃโฃcredit thegainzcenter โฃโฃ โฃ #yogagirlchallenge #quadsworkout #tricepworkout #hamstringworkout #fitnessvideos #gymclothsaddict #hamstringworkout #pushpulllegs #glutesworkout #deadliftparty #yogaforkids #dietfoods #dietplans #mealmplanner #workoutinstyle #workoutapparel #pullday #squatgoals #workoutmom #workouttip #fitnessindia #bodybuildingmotivation #mobilitywod #hypertrophytraining #musclegrowth #musclefitness #poleworkout #physiques #fatlossfood #thegainzcenterโฃ
329 0 9 hours ago
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@fitness.growup

Train anytime and anywhere with this full-body trainer. Effortless results! Only $27.99! https://sharks-fit.com/products/abdominal-muscle-stimulator-hip-trainer-ems-massage-abs-muscles-electrostimulator-toner-body-exercise-fitness-equipment-home-gym

Train anytime and anywhere with this full-body trainer. Effortless results! Only $27.99!  https://sharks-fit.com/products/abdominal-muscle-stimulator-hip-trainer-ems-massage-abs-muscles-electrostimulator-toner-body-exercise-fitness-equipment-home-gym
132 0 11 hours ago
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@fitness.growup

Drop a "๐Ÿ‘" if you love eggs โค๏ธ Credit: @the_eggshibit

Drop a "๐Ÿ‘" if you love eggs โค๏ธ Credit: @the_eggshibit
802 6 16 hours ago
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@fitness.growup

๐ŸŽฏSHOULDER TARGETING๐ŸŽฏ . . ๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป FOLLOW @fitness.growup ๐Ÿ‘†๐Ÿป๐Ÿ‘†๐Ÿป๐Ÿ‘†๐Ÿป . . Your shoulders are made up of 3 different heads! The medial head, the anterior head and the posterior head! Each head can be targeting with different types of dumbbell flys! . . Like the post? Save it ๐Ÿ“ฅ Turn on post notifications๐Ÿ“ฒ . . . #jprofitness #yogagirlchallenge #quadsworkout #tricepworkout #hamstringworkout #fitnessvideos #gymclothsaddict #hamstringworkout #pushpulllegs #glutesworkout #deadliftparty #yogaforkids #dietfoods #dietplans #mealmplanner #workoutinstyle #workoutapparel #pullday #squatgoals #workoutmom #workouttip #fitnessindia #bodybuildingmotivation #mobilitywod #hypertrophytraining #musclegrowth #musclefitness #poleworkout #physiques #fatlossfood

๐ŸŽฏSHOULDER TARGETING๐ŸŽฏ . . ๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป FOLLOW @fitness.growup ๐Ÿ‘†๐Ÿป๐Ÿ‘†๐Ÿป๐Ÿ‘†๐Ÿป . . Your shoulders are made up of 3 different heads! The medial head, the anterior head and the posterior head! Each head can be targeting with different types of dumbbell flys! . .  Like the post? Save it ๐Ÿ“ฅ Turn on post notifications๐Ÿ“ฒ . . .  #jprofitness#yogagirlchallenge#quadsworkout#tricepworkout#hamstringworkout#fitnessvideos#gymclothsaddict#hamstringworkout#pushpulllegs#glutesworkout#deadliftparty#yogaforkids#dietfoods#dietplans#mealmplanner#workoutinstyle#workoutapparel#pullday#squatgoals#workoutmom#workouttip#fitnessindia#bodybuildingmotivation#mobilitywod#hypertrophytraining#musclegrowth#musclefitness#poleworkout#physiques#fatlossfood
775 1 20 hours ago
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@fitness.growup

Strong & Shredded Abs Workoutโœ…@rbnfitness_

Strong & Shredded Abs Workoutโœ…@rbnfitness_
1,000 9 23 hours ago
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@fitness.growup

Want abs of steel like @d_fitness_guyโ‰๏ธ Increase your plank gameโ€ผ Tag a friend . Follow @fitness.growup for MOREEEE . If a normal plank doesnt challenge you anymore or if you want to make the exercise harder just increase the lever . The bigger lever will also switch the focus of the exercise a bit . The standard/basic plank [top picture] is mostly about your posterior chain which includes the glutes (butt), serratus anterior (side of the chest) and your abs . The intermediate & advanced versions of the plank will also target these muscles BUT as that lever increases you will begin to recruit the muscle of your back (lats), delts (shoulders), & upper chest๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ . Why train normal when you can be EXTRAORDINARY โ€ผ๏ธ . #core #abs #corework #abcheck #abwork

Want abs of steel like @d_fitness_guyโ‰๏ธ Increase your plank gameโ€ผ Tag a friend . Follow @fitness.growup for MOREEEE . If a normal plank doesnt challenge you anymore or if you want to make the exercise harder just increase the lever . The bigger lever will also switch the focus of the exercise a bit . The standard/basic plank [top picture] is mostly about your posterior chain which includes the glutes (butt), serratus anterior (side of the chest) and your abs . The intermediate & advanced versions of the plank will also target these muscles BUT as that lever increases you will begin to recruit the muscle of your back (lats), delts (shoulders), & upper chest๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ . Why train normal when you can be EXTRAORDINARY โ€ผ๏ธ . #core#abs#corework#abcheck#abwork
1,000 2 1 day ago
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@fitness.growup

EMS Muscle Trainer 1. EMS Trainer can help you tone, tighten and firm your hips and buttocks that youve always wanted! 2. With U shape pad for hips. 3. Self-training at home, in the gym and office. 4. Ergonomic pad design enables great adhesiveness to the hips. 5. Electrical stimulation of the gluteal muscles

EMS Muscle Trainer 1. EMS Trainer can help you tone, tighten and firm your hips and buttocks that youve always wanted! 2. With U shape pad for hips. 3. Self-training at home, in the gym and office. 4. Ergonomic pad design enables great adhesiveness to the hips. 5. Electrical stimulation of the gluteal muscles
86 0 1 day ago
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@fitness.growup

Abs/Core Workout you can do anywhere ๐Ÿ”ฅ - @bretmossing โฌ‡๏ธFull details below - EXERCISE 1โšก๏ธ: Side plank crunches EXERCISE 2โšก๏ธ: Plank up toe touches EXERCISE 3โšก๏ธ: Bicycle crunches EXERCISE 4โšก๏ธ: L-sit hold EXERCISE 5โšก๏ธ: Leg lift twist

Abs/Core Workout you can do anywhere ๐Ÿ”ฅ - @bretmossing โฌ‡๏ธFull details below -  EXERCISE 1โšก๏ธ: Side plank crunches  EXERCISE 2โšก๏ธ: Plank up toe touches  EXERCISE 3โšก๏ธ: Bicycle crunches  EXERCISE 4โšก๏ธ: L-sit hold  EXERCISE 5โšก๏ธ: Leg lift twist
961 0 1 day ago
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@fitness.growup

Whos your favorite strongman?? Credit: @thorbjornsson

Whos your favorite strongman?? Credit: @thorbjornsson
675 0 1 day ago
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@fitness.growup

Biceps on point! ๐Ÿ‘Œ๐Ÿ’ช - ๐Ÿ“ธ @tessabarresi #biceps #arms #girlswithmuscles #motivation

Biceps on point! ๐Ÿ‘Œ๐Ÿ’ช - ๐Ÿ“ธ @tessabarresi #biceps #arms #girlswithmuscles #motivation
1,000 14 1 day ago
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@fitness.growup

๐Ÿฅฃ๐Ÿฅ—๐Ÿšด๐Ÿ‹๏ธ๐Ÿ’ช๐Ÿป High protein diets. Boiled Eggs, boiled gram, Curd, ๐ŸŽ Apple 1Apple 4 white,2 full eggs 75g: gram 75g: Curd Nutrition value estimated: Protein:40g Fiber:12 Calories:600 Carbs:68 Fat:58 Healthย Benefitsย Ofย Curd: Healthy Digestion.ย Curdย acts as a great probiotic. ... Improves immunity: ... For stronger bones and teeth. ... Helps to lose weight. ... For Healthy and Radiant Skin: ... Prevents premature wrinkles: ... Removes dark spots. ... Removes dandruff: _________________________________________________________ #gym #naturalbodybuilding #protein #diet #homemade #muscleup #handmade #healthylifestyle #healthy #healthyfood #healthyrecipes #style #lifestyle #food #foodie #sandwich #gymnastics #nonveg #gymmotivation #canada #uk #usa #gymdiet #fitindiamovement #fitindia #fitnessmotivation #staysafe #coronavirus

๐Ÿฅฃ๐Ÿฅ—๐Ÿšด๐Ÿ‹๏ธ๐Ÿ’ช๐Ÿป High protein diets.  Boiled Eggs, boiled gram, Curd, ๐ŸŽ Apple  1Apple 4 white,2 full eggs 75g: gram 75g: Curd  Nutrition value estimated:  Protein:40g Fiber:12 Calories:600 Carbs:68 Fat:58  Healthย Benefitsย Ofย Curd:  Healthy Digestion.ย Curdย acts as a great probiotic. ... Improves immunity: ... For stronger bones and teeth. ... Helps to lose weight. ... For Healthy and Radiant Skin: ... Prevents premature wrinkles: ... Removes dark spots. ... Removes dandruff:  _________________________________________________________ #gym  #naturalbodybuilding #protein #diet #homemade #muscleup #handmade #healthylifestyle #healthy #healthyfood #healthyrecipes #style #lifestyle #food #foodie  #sandwich #gymnastics #nonveg #gymmotivation #canada #uk #usa #gymdiet #fitindiamovement #fitindia #fitnessmotivation  #staysafe #coronavirus
1,000 9 1 day ago
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@fitness.growup

๐Ÿ’ฅWORKOUT SPLITS๐Ÿ’ฅ Follow @fitness.growup for more daily fitness tips! . Credits: @jprofitnesss . . . Choosing your workout split is one of the most important steps of a fitness career. Based on different time constraints, you should be picking different ones! . . Obviously the more days you have the more mix and match you can do but here are some model plans for each time constraint! . . Like this post? Save it! ๐Ÿ“ค Turn on post notifications๐Ÿ“ฒ . . . . #yogagirlchallenge #quadsworkout #tricepworkout #hamstringworkout #fitnessvideos #gymclothsaddict #hamstringworkout #pushpulllegs #glutesworkout #deadliftparty #yogaforkids #dietfoods #dietplans #mealmplanner #workoutinstyle #workoutapparel #pullday #squatgoals #workoutmom #workouttip #fitnessindia #bodybuildingmotivation #mobilitywod #hypertrophytraining #musclegrowth #musclefitness #poleworkout #physiques #fatlossfood

๐Ÿ’ฅWORKOUT SPLITS๐Ÿ’ฅ Follow @fitness.growup for more daily fitness tips! . Credits: @jprofitnesss . . . Choosing your workout split is one of the most important steps of a fitness career. Based on different time constraints, you should be picking different ones! . . Obviously the more days you have the more mix and match you can do but here are some model plans for each time constraint! . . Like this post? Save it! ๐Ÿ“ค Turn on post notifications๐Ÿ“ฒ . . . . #yogagirlchallenge #quadsworkout #tricepworkout #hamstringworkout #fitnessvideos #gymclothsaddict #hamstringworkout #pushpulllegs #glutesworkout #deadliftparty #yogaforkids #dietfoods #dietplans #mealmplanner #workoutinstyle #workoutapparel #pullday #squatgoals #workoutmom #workouttip #fitnessindia #bodybuildingmotivation #mobilitywod #hypertrophytraining #musclegrowth #musclefitness #poleworkout #physiques #fatlossfood
564 3 1 day ago
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@fitness.growup

Which ones gonna be you ?

Which ones gonna be you ?
702 12 2 days ago
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@fitness.growup

๐˜ฟ๐™Š๐™๐˜ฝ๐™‡๐™€ ๐™๐˜ผ๐™‹ ๐™„๐™ ๐™”๐™Š๐™ ๐™’๐˜ผ๐™‰๐™ ๐˜ผ๐˜ฝ๐™Ž ๐‘ป๐’‚๐’ˆ ๐’‚ ๐‘ญ๐’“๐’Š๐’†๐’๐’… ๐‘ป๐’‰๐’‚๐’• ๐‘บ๐’‰๐’๐’–๐’๐’… ๐‘ฎ๐’Š๐’—๐’† ๐‘ป๐’‰๐’Š๐’” ๐’‚ ๐‘ป๐’“๐’š!๐Ÿ“ฒ - @TheTrainingManual - Each workout comes with demonstrations of each exercise, adjusted levels of difficulty and reps/sets. - โ €โ € - โ €โ €โ €โ €โ €โ €โ € Follow @fitness.growup for daily fitness/nutrition tips & education๐Ÿ“š - . . #absworkout #homeworkout #fatloss #cardioworkout #absworkouts #coreworkout #diet #dieting #6pack #exerciseprogram #coreworkouts #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #didyouknow #deadlift #squat #hypertrophy #legday #workout #yogaformen #irishfitfam #mobility #yogafit #iifym #flyefit

๐˜ฟ๐™Š๐™๐˜ฝ๐™‡๐™€ ๐™๐˜ผ๐™‹ ๐™„๐™ ๐™”๐™Š๐™ ๐™’๐˜ผ๐™‰๐™ ๐˜ผ๐˜ฝ๐™Ž ๐‘ป๐’‚๐’ˆ ๐’‚ ๐‘ญ๐’“๐’Š๐’†๐’๐’… ๐‘ป๐’‰๐’‚๐’• ๐‘บ๐’‰๐’๐’–๐’๐’… ๐‘ฎ๐’Š๐’—๐’† ๐‘ป๐’‰๐’Š๐’” ๐’‚ ๐‘ป๐’“๐’š!๐Ÿ“ฒ -  @TheTrainingManual -  Each workout comes with demonstrations of each exercise, adjusted levels of difficulty and reps/sets. - โ €โ € - โ €โ €โ €โ €โ €โ €โ € Follow @fitness.growup for daily fitness/nutrition tips & education๐Ÿ“š - . . #absworkout #homeworkout #fatloss #cardioworkout #absworkouts #coreworkout #diet #dieting #6pack #exerciseprogram #coreworkouts #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #didyouknow #deadlift #squat #hypertrophy #legday #workout #yogaformen  #irishfitfam  #mobility  #yogafit  #iifym #flyefit
741 1 2 days ago
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@fitness.growup

๐Ÿ’ฅACL rehab - post op knee flexion๐Ÿ’ฅ โ€” โ€ผ๏ธFollowing surgery, regaining full range of motion is one of the top priorities. There are several ways to do this and in my opinion, some are better than others. โ€” ๐ŸคšWhen performing manual range of motion, I always want to be able to see my patients faces. Itโ€™s a vulnerable time for them as they just had surgery and are likely hesitant to move their knees. I want to make sure I see if they have pain and talk them through what theyโ€™re feeling. โ€” ๐Ÿ˜กI am not a fan of bending early post ops in prone (on their belly). One reason is I canโ€™t see their faces. Second reason is that it typically hurts, particular for patella tendon grafts! Iโ€™ve never really understand the reasoning behind early post op bending in prone as your also inhibited by potential quad tightness. โ€” โœ…Here is an example of performing range of motion with the patient sitting up. I can see her face as I gradually the range of motion. Iโ€™m using one hand to support the knee and the other slowly lowers the foot down. I want them to feel comfortable as Iโ€™m doing this. This version wonโ€™t allow for full range due to the table but itโ€™s one I like to use in the early phases. โ€” ๐Ÿง ๐—Ÿ๐—ผ๐—ผ๐—ธ๐—ถ๐—ป๐—ด ๐˜๐—ผ ๐—น๐—ฒ๐—ฎ๐—ฟ๐—ป ๐—บ๐—ผ๐—ฟ๐—ฒ ๐—ฎ๐—ฏ๐—ผ๐˜‚๐˜ ๐˜€๐—ฝ๐—ผ๐—ฟ๐˜๐˜€ ๐—ฟ๐—ฒ๐—ต๐—ฎ๐—ฏ? ๐—œ ๐˜€๐˜๐—ฎ๐—ฟ๐˜๐—ฒ๐—ฑ ๐—ฎ๐—ป ๐—”๐—–๐—Ÿ ๐— ๐—ฎ๐˜€๐˜๐—ฒ๐—ฟ๐—บ๐—ถ๐—ป๐—ฑ ๐—š๐—ฟ๐—ผ๐˜‚๐—ฝ ๐˜๐—ต๐—ฎ๐˜โ€™๐—น๐—น ๐—ณ๐—ฒ๐—ฎ๐˜๐˜‚๐—ฟ๐—ฒ ๐˜ƒ๐—ถ๐—ฑ๐—ฒ๐—ผ ๐—ฐ๐—ผ๐—ป๐˜๐—ฒ๐—ป๐˜ ๐—ผ๐—ป ๐—”๐—–๐—Ÿ/๐˜€๐—ฝ๐—ผ๐—ฟ๐˜๐˜€ ๐—ฟ๐—ฒ๐—ต๐—ฎ๐—ฏ ๐—ฎ๐—ป๐—ฑ ๐˜„๐—ถ๐—น๐—น ๐—ฏ๐—ฒ ๐—ฎ ๐—ฐ๐—ผ๐—ป๐˜๐—ถ๐—ป๐˜‚๐—ผ๐˜‚๐˜€๐—น๐˜† ๐—ด๐—ฟ๐—ผ๐˜„๐—ถ๐—ป๐—ด ๐—ฑ๐—ฎ๐˜๐—ฎ๐—ฏ๐—ฎ๐˜€๐—ฒ ๐—ผ๐—ณ ๐—ฎ๐˜€๐˜€๐—ฒ๐˜€๐˜€๐—บ๐—ฒ๐—ป๐˜๐˜€, ๐—บ๐—ผ๐˜ƒ๐—ฒ๐—บ๐—ฒ๐—ป๐˜ ๐—ฏ๐—ฟ๐—ฒ๐—ฎ๐—ธ๐—ฑ๐—ผ๐˜„๐—ป, ๐—ฒ๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐—ฏ๐—ฟ๐—ฒ๐—ฎ๐—ธ๐—ฑ๐—ผ๐˜„๐—ป, ๐—ฐ๐—ฎ๐˜€๐—ฒ ๐˜€๐˜๐˜‚๐—ฑ๐—ถ๐—ฒ๐˜€, ๐—ฎ๐—ป๐—ฑ ๐—ฒ๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ๐˜€. ๐—น๐—ถ๐—ป๐—ธ ๐—ถ๐—ป ๐˜๐—ต๐—ฒ ๐—ฏ๐—ถ๐—ผ!๐Ÿง  โ€” ๐Ÿ‘‰๐—”๐—ฟ๐—ฒ ๐˜†๐—ผ๐˜‚ ๐—ถ๐—ป๐˜๐—ฒ๐—ฟ๐—ฒ๐˜€๐˜๐—ฒ๐—ฑ ๐—ถ๐—ป ๐—ผ๐—ป๐—น๐—ถ๐—ป๐—ฒ ๐—”๐—–๐—Ÿ ๐—ฟ๐—ฒ๐—ต๐—ฎ๐—ฏ/๐˜๐—ฟ๐—ฎ๐—ถ๐—ป๐—ถ๐—ป๐—ด ๐˜„๐—ถ๐˜๐—ต ๐—บ๐—ฒ? ๐—œ ๐˜„๐—ถ๐—น๐—น ๐—ฑ๐—ฒ๐˜ƒ๐—ฒ๐—น๐—ผ๐—ฝ ๐—ฎ ๐—ฝ๐—ฒ๐—ฟ๐˜€๐—ผ๐—ป๐—ฎ๐—น๐—ถ๐˜‡๐—ฒ๐—ฑ ๐—ฝ๐—ฟ๐—ผ๐—ด๐—ฟ๐—ฎ๐—บ ๐˜๐—ผ ๐—ต๐—ฒ๐—น๐—ฝ ๐—บ๐—ฎ๐—ธ๐—ฒ ๐˜†๐—ผ๐˜‚ ๐˜€๐˜๐—ฟ๐—ผ๐—ป๐—ด๐—ฒ๐—ฟ ๐—ฎ๐—ป๐—ฑ ๐—บ๐—ผ๐—ฟ๐—ฒ ๐—ฐ๐—ผ๐—ป๐—ณ๐—ถ๐—ฑ๐—ฒ๐—ป๐˜ ๐—ถ๐—ป ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ธ๐—ป๐—ฒ๐—ฒ. ๐—Ÿ๐—ถ๐—บ๐—ถ๐˜๐—ฒ๐—ฑ ๐˜€๐—ฝ๐—ผ๐˜๐˜€ ๐—ฎ๐˜ƒ๐—ฎ๐—ถ๐—น๐—ฎ๐—ฏ๐—น๐—ฒ! ๐—น๐—ถ๐—ป๐—ธ ๐—ถ๐—ป ๐—ฏ๐—ถ๐—ผ!๐Ÿ‘ˆ โ€”- ๐Ÿ’ชTag someone who would appreciate this post! ๐Ÿ‘ ๐‹๐ข๐ค๐ž, ๐ฌ๐š๐ฏ๐ž ๐š๐ง๐ ๐œ๐จ๐ฆ๐ฆ๐ž๐ง๐ญ๐ฌ ๐›๐ž๐ฅ๐จ๐ฐ! ๐Ÿ‘‡

๐Ÿ’ฅACL rehab - post op knee flexion๐Ÿ’ฅ โ€” โ€ผ๏ธFollowing surgery, regaining full range of motion is one of the top priorities. There are several ways to do this and in my opinion, some are better than others. โ€” ๐ŸคšWhen performing manual range of motion, I always want to be able to see my patients faces. Itโ€™s a vulnerable time for them as they just had surgery and are likely hesitant to move their knees. I want to make sure I see if they have pain and talk them through what theyโ€™re feeling. โ€” ๐Ÿ˜กI am not a fan of bending early post ops in prone (on their belly). One reason is I canโ€™t see their faces. Second reason is that it typically hurts, particular for patella tendon grafts! Iโ€™ve never really understand the reasoning behind early post op bending in prone as your also inhibited by potential quad tightness. โ€” โœ…Here is an example of performing range of motion with the patient sitting up. I can see her face as I gradually the range of motion. Iโ€™m using one hand to support the knee and the other slowly lowers the foot down. I want them to feel comfortable as Iโ€™m doing this. This version wonโ€™t allow for full range due to the table but itโ€™s one I like to use in the early phases. โ€” ๐Ÿง ๐—Ÿ๐—ผ๐—ผ๐—ธ๐—ถ๐—ป๐—ด ๐˜๐—ผ ๐—น๐—ฒ๐—ฎ๐—ฟ๐—ป ๐—บ๐—ผ๐—ฟ๐—ฒ ๐—ฎ๐—ฏ๐—ผ๐˜‚๐˜ ๐˜€๐—ฝ๐—ผ๐—ฟ๐˜๐˜€ ๐—ฟ๐—ฒ๐—ต๐—ฎ๐—ฏ? ๐—œ ๐˜€๐˜๐—ฎ๐—ฟ๐˜๐—ฒ๐—ฑ ๐—ฎ๐—ป ๐—”๐—–๐—Ÿ ๐— ๐—ฎ๐˜€๐˜๐—ฒ๐—ฟ๐—บ๐—ถ๐—ป๐—ฑ ๐—š๐—ฟ๐—ผ๐˜‚๐—ฝ ๐˜๐—ต๐—ฎ๐˜โ€™๐—น๐—น ๐—ณ๐—ฒ๐—ฎ๐˜๐˜‚๐—ฟ๐—ฒ ๐˜ƒ๐—ถ๐—ฑ๐—ฒ๐—ผ ๐—ฐ๐—ผ๐—ป๐˜๐—ฒ๐—ป๐˜ ๐—ผ๐—ป ๐—”๐—–๐—Ÿ/๐˜€๐—ฝ๐—ผ๐—ฟ๐˜๐˜€ ๐—ฟ๐—ฒ๐—ต๐—ฎ๐—ฏ ๐—ฎ๐—ป๐—ฑ ๐˜„๐—ถ๐—น๐—น ๐—ฏ๐—ฒ ๐—ฎ ๐—ฐ๐—ผ๐—ป๐˜๐—ถ๐—ป๐˜‚๐—ผ๐˜‚๐˜€๐—น๐˜† ๐—ด๐—ฟ๐—ผ๐˜„๐—ถ๐—ป๐—ด ๐—ฑ๐—ฎ๐˜๐—ฎ๐—ฏ๐—ฎ๐˜€๐—ฒ ๐—ผ๐—ณ ๐—ฎ๐˜€๐˜€๐—ฒ๐˜€๐˜€๐—บ๐—ฒ๐—ป๐˜๐˜€, ๐—บ๐—ผ๐˜ƒ๐—ฒ๐—บ๐—ฒ๐—ป๐˜ ๐—ฏ๐—ฟ๐—ฒ๐—ฎ๐—ธ๐—ฑ๐—ผ๐˜„๐—ป, ๐—ฒ๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐—ฏ๐—ฟ๐—ฒ๐—ฎ๐—ธ๐—ฑ๐—ผ๐˜„๐—ป, ๐—ฐ๐—ฎ๐˜€๐—ฒ ๐˜€๐˜๐˜‚๐—ฑ๐—ถ๐—ฒ๐˜€, ๐—ฎ๐—ป๐—ฑ ๐—ฒ๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ๐˜€. ๐—น๐—ถ๐—ป๐—ธ ๐—ถ๐—ป ๐˜๐—ต๐—ฒ ๐—ฏ๐—ถ๐—ผ!๐Ÿง  โ€” ๐Ÿ‘‰๐—”๐—ฟ๐—ฒ ๐˜†๐—ผ๐˜‚ ๐—ถ๐—ป๐˜๐—ฒ๐—ฟ๐—ฒ๐˜€๐˜๐—ฒ๐—ฑ ๐—ถ๐—ป ๐—ผ๐—ป๐—น๐—ถ๐—ป๐—ฒ ๐—”๐—–๐—Ÿ ๐—ฟ๐—ฒ๐—ต๐—ฎ๐—ฏ/๐˜๐—ฟ๐—ฎ๐—ถ๐—ป๐—ถ๐—ป๐—ด ๐˜„๐—ถ๐˜๐—ต ๐—บ๐—ฒ? ๐—œ ๐˜„๐—ถ๐—น๐—น ๐—ฑ๐—ฒ๐˜ƒ๐—ฒ๐—น๐—ผ๐—ฝ ๐—ฎ ๐—ฝ๐—ฒ๐—ฟ๐˜€๐—ผ๐—ป๐—ฎ๐—น๐—ถ๐˜‡๐—ฒ๐—ฑ ๐—ฝ๐—ฟ๐—ผ๐—ด๐—ฟ๐—ฎ๐—บ ๐˜๐—ผ ๐—ต๐—ฒ๐—น๐—ฝ ๐—บ๐—ฎ๐—ธ๐—ฒ ๐˜†๐—ผ๐˜‚ ๐˜€๐˜๐—ฟ๐—ผ๐—ป๐—ด๐—ฒ๐—ฟ ๐—ฎ๐—ป๐—ฑ ๐—บ๐—ผ๐—ฟ๐—ฒ ๐—ฐ๐—ผ๐—ป๐—ณ๐—ถ๐—ฑ๐—ฒ๐—ป๐˜ ๐—ถ๐—ป ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ธ๐—ป๐—ฒ๐—ฒ. ๐—Ÿ๐—ถ๐—บ๐—ถ๐˜๐—ฒ๐—ฑ ๐˜€๐—ฝ๐—ผ๐˜๐˜€ ๐—ฎ๐˜ƒ๐—ฎ๐—ถ๐—น๐—ฎ๐—ฏ๐—น๐—ฒ! ๐—น๐—ถ๐—ป๐—ธ ๐—ถ๐—ป ๐—ฏ๐—ถ๐—ผ!๐Ÿ‘ˆ โ€”- ๐Ÿ’ชTag someone who would appreciate this post! ๐Ÿ‘ ๐‹๐ข๐ค๐ž, ๐ฌ๐š๐ฏ๐ž ๐š๐ง๐ ๐œ๐จ๐ฆ๐ฆ๐ž๐ง๐ญ๐ฌ ๐›๐ž๐ฅ๐จ๐ฐ! ๐Ÿ‘‡
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