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Jenny Ochoa

@dr.jenny.pt

178K

followers

932

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Doctor of Physical Therapy 👩‍⚕️
Ready to move better ➡️ @revitalize.recovery
DRJENNYPT x @spacermobility @promix
NEW PELVIC FLOOR PROGRAM👇

POSTS STORIES REELS TAGGED

Workouts looking a little different now a days 👶🏼💖

PSA you don’t need to be preggo to benefit from these 🫡

#pregnancy #prenanacyworkouts #firsttrimester #pregnancymobility #pregnancycoreexercises by @dr.jenny.pt

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5 months ago

Top 3 movements you NEED to add to your training to become a quad mommy 🦵🏼🍗💅

The main function of your quads is knee extension. Upper quad (rectus femoris) also works at a hip flexor. The more you can stretch the quads, aka knee flexion - the more range of motion they have to contract when coming up into extension.

➡️ Smith Front Squats (Heels Elevated) - really helps you sit DEEP into your squat, not worry about knee pain and get that stretch.

➡️ Knees Over Toes - you know this is a favorite of mine. This really helps the development of your teardrop, or your VMO. Working on creating a reel discussing benefits of knees over toes and where to start as a beginner 🙌

➡️ Barbell Pistol Squats - pistol squats are a KING single leg movement that can help you show your defecits. I use it everyday during my evaluations to determine if someone has weak abductors, quads, or lack of ability to sit back into the glutes. Proceed with caution ⚠️ with these and don’t be afraid to start with just the bar or a dumbbell.

These are 3 staple movements in my quad days. As you should as well 🫡

Don’t forget to tag me in your quad growth adventures, and as always - SAVE, SHARE, DO ✅✅✅
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#quads #quadriceps #quadexercises #vmo #rectusfemoris #quadgrowth #growyourquads #kneepain #quadzilla #quadmother #quadmommy #physicaltherapist #revitalizerecovery by @dr.jenny.pt

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3 years ago

Plantar fasciitis? Flat feet? Pain after wearing shoes all day?

These 3 exercises are perfect to strengthen the muscles that support our arches!

➡️ Heel Toe Raises - this targets the posterior tibialis - which is responsible for eccentrically controlling the deceleration of the foot when we walk and run. The stronger this muscle is, the less load that is placed upon the plantar fascia and the better shock absorption occurs.

➡️ Big Toe Stretch - without proper extension of the big toe, the foot and ankle cannot properly dorsiflex which shortens your stride length and can cause over pronation. Lack big toe extension and that’s exactly how your bunions and hammer toes form 😵‍💫

➡️ Big Toe Flexion Strengthen - don’t get me started. Your big toe strength is a stabilizer for your ENTIRE body!! Weakness can lead to a breakdown in the kinetic chain resulting in injuries such as plantar fasciitis, calf strains, knee, hip and back pain. Not sold yet? There’s even research that shows big toe strength correlated to glute engagement 🤯

Quit blaming your knees and hip mobility for your injuries and start looking down the kinetic chain - THE FEETS‼️

Find this video helpful? Go check out my foot strengthening part 1 and 2 on my page and let’s get those feet right 👏

Drop any questions ⬇️ and SAVE, SHARE, DO ✅
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#footpain #plantarfascitis #plantarfasciitisrelief #footstrength #posteriortibialis #strongfeet #toestrength #toemobility #toesplay #healthyfeet #physicaltherapist #revitalizerecovery by @dr.jenny.pt

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3 years ago

Core workout when pregnant can be so hard, frustrating and boring 🫠

Focus on your transverse abdominis, your breath & just doing what feels right!

#pregnancycoreexercises #pregnancyabsworkout #pregnancysafecore #pregnancyworkout by @dr.jenny.pt

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4 days ago

Part 2 🫶

Showing you the results of my glucose test, my science experiment and my low lying placenta!

#Glucosetest #lowlyingplacenta #pregnancyjourney #28weekspregnant #pregnancy by @dr.jenny.pt

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a month ago

Really wanted to make this to educate the mamas out there the advocate for your health!!! 🏥

Your doctor or wife isn’t going to tell you about the Fresh Test… they’re going to give you the free option that insurance pays for.

I was honestly so surprised when I told my midwife I wanted to opt out of the regular test for the fresh test. There were no questions asked or judgements, my health decision was respected. So then it got me thinking, why isn’t everyone doing this??

There are better alternatives with healthier ingredients if you’re feeling anxious about the test! Just need to advocate for yourself 😊

Come back for part 2!!!! 🥰

#glucosetest #28weekspregnant #freshtest #gestationaldiabetes #pregnancyjourney by @dr.jenny.pt

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a month ago

Comment “RECIPE” for the full ingredient list, recipe with instructions and tips to get that perfectly whipped consistency 👩‍🍳

#homemadelotion #bodybutterrecipe #sheabutterlotion #lotionrecipe #stretchmarklotion by @dr.jenny.pt

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2 months ago

In honor of making it to my 3rd trimester, showing you some of my favorites for the past 3 months ✨

In case you missed it - my pelvic floor program is now out! Comment “FLOOR” for the link or get it at revitalizerecovery.com 🫡

#pregnancy #pregnancystretches #pregnancyworkouts #2ndtrimester #pregnancyjourney by @dr.jenny.pt

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2 months ago

At Revitalize Recovery, we’ve got it all 🙌

✨ Main treatment room with 2 high/low PT tables, all the equipment needed to assess and treat your injuries

✨ Private room for evaluations and added privacy

✨ Fully equipped gym with top-of-the-line Nike & Arsenal equipment

📍 Find us inside The Fairway Lounge at
3750 E Pewter Falls Street, Suite 120
Meridian, ID 83646

Come see what makes Revitalize Recovery different, book your FREE evaluation today at revitalizerecovery.com 💪

#revitalizerecovery #meridianphysicaltherapy #boisephysicaltherapy #physicaltherapyclinic #cashphysicaltherapy taken in Meridian, Idaho by @dr.jenny.pt

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2 months ago

Don’t overthink it!! Just implement:

1️⃣ targeted exercises for pelvic floor
2️⃣ intentional whole control of PF & core together
3️⃣ carry over into workouts & practice, practice, practice

If you need more help my new pelvic floor restoration program can help you with all these & make you feel confident in that connection! ✅

#pelvicfloorexercises #pelvicfloorhealth #pregnancy #pregancysafeexercises #pregnancypelvicfloor by @dr.jenny.pt

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2 months ago

10 WEEK PELVIC FLOOR RESTORATION PROGRAM IS LIVE 🚦

Comment “FLOOR” for the direct link to the program with alllll the info 🔗

The pelvic floor is one of the most important and often overlooked muscle groups in the body, especially for women. It plays a role in everyday movement, core support, pregnancy, birth preparation, postpartum recovery, exercise, and overall pelvic health!

This program helps you CONNECT ALL THE DOTS.

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You’ll get the education you need within the 10 Weeks. Lifetime Access. $75.

❓WHATS INCLUDED❓

✅ 10-week progressive program

✅ 3 days/week + 1 optional deep spinal & hip mobility session

✅ 15-20 min to complete

✅ In depth guided exercise videos

✅ Educational videos on functions of the pelvic floor, connecting breath & pelvic motion

✅ Guided self-assessment video — understand whether your pelvic floor may be tight, overactive, or lacking strength/coordination

✅ Relaxation, coordination & strength training

✅ Integration into workouts & everyday life

✅ Only 3 pieces of equipment needed - foam roller, yoga block, resistance bands

✅ Lifetime access + future updates

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This program is for you if…

1️⃣ 🤰 YOU’RE PREPARING FOR BIRTH

2️⃣ 👶 YOU’RE CURRENTLY PREGNANT

3️⃣ 🌱 YOU’RE RECOVERING POSTPARTUM

4️⃣ 📖 YOU WANT TO MAKE SURE YOU’RE ADDRESSING YOUR PELVIC FLOOR

5️⃣ 💧 YOU’RE EXPERIENCING PELVIC FLOOR DYSFUNCTION

6️⃣ 🦴 YOU EXPERIENCE SI JOINT, HIP OR TAILBONE PAIN

7️⃣ ❤️ YOU EXPERIENCE DISCOMFORT WITH INTIMACY

Your pelvic floor deserves more than a one-size-fits-all approach!

Learn what’s going on, understand where to start, and follow a progressive plan designed to help you build better pelvic floor awareness, coordination, and strength.

#pelvicfloorprogram #pelvicfloordysfunction #pelvicfloorexercises #pelvicfloorrelaxation #pelvicfloorstrength by @dr.jenny.pt

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2 months ago

NEW PELVIC FLOOR PROGRAM COMING MONDAY 🤩

We’ll be incorporating all the progressions to this exercise across the span of the 10 weeks.

One of my favorites to teach pelvic mobility, control and how it works unilaterally! 💪

More information on the program in my website - revitalizerecovery.com or a direct link in my bio! 🔗

#pelvicfloorexercises #pelvicmobility #pelvicfloorprogram #pelvicfloorphysicaltherapy #pelvicfloordysfunction by @dr.jenny.pt

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2 months ago