Rehab With Roni

This post is for anyone who sits for more than an hour or two a day (everyone)

These are some of my favorite exercises to address both strength and length in the hip flexors! As someone who has a lot of hip flexor mobility but limited strength throughout the available range (especially on the left side) I feel like superwoman once I’ve done a few of these 🦸‍♀️

A few things to understand first:

•The re**us femoris is a two-joint muscle: it crosses both the hip and the knee, which can impact how you choose to train it
•Most traditional hip flexor work starts from neutral, which skips the range where the muscle is actually at its longest and most challenged
•the adductors (inner thigh muscles) also play an important role in hip flexion (and hip tension when you feel stuck)

Here’s what we’ve got:

•Half kneeling banded hip extension - isolates the re**us femoris by putting the knee into extension while the hip extends

•Standing banded hip flexion from full extension - loads the hip flexors at their longest point, not just mid-range

•Hip CARs over a plyo box: controlled rotation through the available range

•Seated eccentric lower, foot anchored: forces the hip flexors to control the descent under load. This one is SOO humbling and feels amazing to me

•Lateral lunge to deep runner’s lunge flow - stability and mobility demand happening simultaneously while also getting those adductors working

Try these out and LMK what you think ✅

Got some updated photos of the PT clinic with .dpt and I in action 📸
o.media THANK YOU!

Home gym update!

Comment GYM below to receive a DM with the link to this post on my LTK ⬇ https://liketk.it/6e5Nh

We have been hard at work!!

This home gym upgrade has been a labor of love 💙🤍 I knew after I had my baby that I wanted a sweet space to exercise and create content without having to drive anywhere. This has been many months of saving and planning in the making and I’m so excited with how it’s turned out!

STRONG BACK 💪
*featuring Nugget 🐶

If there’s one thing I’ve learned over my years as a physical therapist, it’s that we have to train our bodies the way they actually move in real life (and real life is not a straight line).

Most conventional back training lives in the sagittal plane - we hinge, we row, we deadlift. And those are great, I do them all the time and I literally love it. But the spine has to manage rotational and lateral forces too, and if we never train those, we’re leaving capacity on the table.

The back muscles don’t just extend the spine, they stabilize it under load across multiple planes. That means training them through:
• Rotational loading (transverse plane control)
• Lateral stability (coronal plane demands)
• Anti-rotation + anti-lateral flexion patterns

Think of the back as a system that has to both produce AND resist force depending on the task. That’s what makes it resilient in the gym, on stage, and in everyday life 😊
Swipe through to see some of my most often used exercises for my clients!

When I started seeing people in my upstairs guest room, I don’t think I ever foresaw a future where I had my own space and another great PT on the team. This has been an amazing journey, and I’m truly so thankful for every day ❤️

Shoutout to for the FIRE photos also