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Functional Rehab Chiropractic

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Your paddle’s ready. Are your legs? 👀🏓

Avoid calf strains, pulled hamstrings and foot pain with this lower-body warm-up:
🚲 Biking (if available)
🦶 Foot rolling
↔️ Leg Swings
🔓 Hip openers
🦵 Calf stretches
⚡ Skipping

Big thanks to @pklynofficial for letting me film this! 🙌

Save this for your next game and send it to your doubles partner! 🏓

#Pickleball #PickleballWarmUp #PickleballFitness #FunctionalRehab #BrooklynPickleball

Want help moving better on and off the court? DM @functionalrehabchiro “PICKLEBALL” to book a visit at Functional Rehab Chiropractic in Brooklyn.

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Side planks too tough? Bring the floor up. 💪

Elevated alternating side planks let you practice supporting your body while rotating from side to side. Use a sturdy bench, move slowly, and keep your hips from sagging.

Save this for your next workout!

Want a rehab plan built around you? At Functional Rehab Chiropractic in Brooklyn, I combine hands-on care with individualized movement and strength work. Book a call through the link in my bio.

#FunctionalRehabChiro #BrooklynChiropractor #RehabChiropractor #SidePlank #CoreStability #MovementMatters #Gowanus

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**Caption:**

Tight hamstrings that won't loosen up no matter how much you stretch? It might not be a muscle problem at all.

Your hamstrings and your sciatic nerve run through the same territory in the back of your thigh — so they can feel almost identical when something's off. But they respond to completely different treatments. Stretch a nerve issue like it's a muscle issue, and you'll stay stuck.

Swipe through to see how to tell the difference 👉

A few clues:
🔴 Muscle tightness — broad, dull, stops at the knee, eases with movement
🟠 Neural tension — sharp/burning/electrical, travels below the knee, changes with position

These are clues, not a diagnosis. The only way to know for sure is a proper assessment.

Dealing with hamstring tightness that won't go away? DM "HAMSTRING" and I'll walk you through what I look for. 👇

📍 Gowanus, Brooklyn

#hamstringtightness #sciaticnerve #neuraltension #functionalrehab #brooklynchiropractor

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Surfing isn't gentle on your shoulders. Or your neck. Or your low back.

Paddling is hundreds of overhead reps per session. Pop-ups are explosive hip and thoracic extension under fatigue. And the Rockaway paddle-out season is short enough that most people go from zero to three sessions a week the moment the water warms up. That's the recipe for shoulder impingement, rotator cuff irritation, and the low back stiffness that shows up two days later.

Same story for swimmers — the overhead volume adds up, and if your thoracic spine and shoulder blades aren't moving well, the rotator cuff pays for it.

The fix isn't skipping sessions. It's building the mobility and strength that lets your body absorb the volume: thoracic rotation, cuff capacity, hip extension.

If paddling out has started to hurt, that's worth addressing before the season peaks.

Book a movement assessment online.

📍 Functional Rehab — Gowanus, Brooklyn

#surfrehab
#surfchiropractor
#rockawaysurf
#shoulderpain
#backpain

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Most people stop rehab the week their pain goes away.

Then I see them again four months later, usually worse, usually after something completely ordinary. Picking up a kid. One heavier day at the gym. A long flight.

Here's the part nobody explains. Pain leaves before capacity comes back. Your nervous system calms down in a couple of weeks. Strength, tissue tolerance, and the ability to take load without complaining take a lot longer than that. If you quit the day you feel good, you quit at the halfway point. The pain didn't come back randomly. It came back because nothing underneath it actually changed.

That's why my care doesn't end when your symptoms do. I want you to walk out able to lift, run, train, and sit through a full workday without negotiating with your body first.

If you're in Gowanus, Park Slope, Carroll Gardens, Boerum Hill, or anywhere close, the $97 Pain & Movement Evaluation is where we start. Sixty minutes, one on one with me, and you leave with a real plan instead of a vague "come back Thursday."

Link in bio to book.

#brooklynchiropractor #gowanus #parkslope #carrollgardens #backpainrelief

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Multiplanar stepdowns.

Golfers lose more distance to poor single leg control than to a bad swing. The lead leg has to accept and transfer force through rotation. If it can't stabilize, the low back or hip picks up the slack.

Stepping down in three planes trains that control in the directions the swing actually demands. Not just straight up and down.

This patient came in with hip pain that kept him off the course. This is part of getting him back on it.

Book a Pain & Movement Evaluation, link in bio.

#golfrehab #brooklynchiropractor #gowanus #singlelegstability #functionalrehab

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Struggling with band pull-aparts because standing versions bother your neck? Try them lying down. The floor supports your head and neck, so your shoulders and upper back do the work — not your traps.

How to do it:

▪️ Lie on your back, feet flat, knees bent
▪️ Start with elbows straight, wrists neutral
▪️ Quickly pull the band apart toward the floor
▪️ Hold 1 second
▪️ Return slow — 3-second tempo
▪️ Keep your neck relaxed, ribs down, no shrugging

Dosage: 2–3 sets of 10–12 reps. Move with control. Stop if it increases neck symptoms.

Great for desk posture, shoulder rehab, and anyone whose neck takes over on upper back work.

📍 Functional Rehab | Gowanus, Brooklyn
Movement-based chiropractic + rehab

Book: https://book.appointment-plus.com/3cn1yz7g/

#shoulderrehab #bandpullaparts #neckpain #posture #chiropractor

Disclaimer: This content is for informational and educational purposes only and is not medical advice. It is not a substitute for evaluation, diagnosis, or treatment by a licensed healthcare provider. Do not begin this or any exercise program without consulting your provider, especially if you have an existing injury or condition. Stop immediately if you experience pain or increased symptoms. Functional Rehab and Dr. Jason Fidler, DC assume no liability for injuries resulting from use of this information. Viewing this content does not create a doctor-patient relationship.

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Unleash your lower body strength with Monster Walks! 👾💪

Whether you’re looking to fire up your muscles before a heavy lift or need a solid rehabilitation exercise, Monster Walks are a total game-changer. They perfectly target and activate your lateral hips and glutes, building functional strength and stability where you need it most.

Focus on your form with these 3 essential tips:

Protect those joints: Keep your knees behind your toes.

Keep the tension: Don't let the resistance band get loose between steps.

Stay steady: Don't let your upper body rock side-to-side; force your glutes and hips to do all the work!

👇 Save this post to add to your next leg day warmup, and tag your gym buddy in the comments below!

#MonsterWalks #GluteActivation #HipMobility #LegDayWarmup #FitnessRehab #StrengthAndConditioning #GluteWorkout #PhysicalTherapy #LowerBodyStrength #GymTips #ResistanceBandWorkout #InjuryPrevention

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Desk Hunch?

Meet the Serratus Wall Slide

We spend our days rounded forward, which locks up the shoulder blades and kills our overhead mobility.

(Tag a friend who spends 8+ hours a day at a desk! 🧑‍💻)

If you want better range of motion and less mid-back tension, you need to wake up your Serratus Anterior.

The "FR" Prescription:

✅ The Setup: Use a foam roller, exercise ball, or just your wrists.
✅ The Press: Gently drive your forearms into the wall. Think about spreading your shoulder blades apart (protraction).
✅ The Slide: Slowly move up the wall while maintaining that forward pressure.
✅ The Rule: Only go as high as you can without shrugging your shoulders or feeling pain.

Protocol: 8–10 controlled reps | 2–3x per day.

Move slow. Breathe. Reset your posture.

Try 10 reps and tell me if your shoulders feel 'lighter' afterwards. 👇

Dealing with chronic shoulder tightness? Click the link in my bio to book a movement assessment at our Gowanus clinic. 📍 Call 718-858-4360

Save this post for your next 'office break' reset. 💾

#FunctionalRehab #ShoulderHealth #PosturesCorrection #PhysicalTherapy #Serratus MobilityWork BrooklynFitness

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MOVEMENT-BASED ASSESSMENTS

Pain rarely tells the whole story.

Many injuries are the result of movement limitations, poor load tolerance, or compensations that develop over time.
At Functional Rehab, we start by analyzing how your body moves.

Through movement-based assessments we can identify:

• mobility restrictions
• stability deficits
• strength imbalances
• compensatory movement patterns

Once we understand what’s actually limiting you, we can build a treatment and rehab plan that targets the root cause — not just the symptoms.

Because long-term recovery isn’t just about feeling better.
It’s about moving better.

📍 Functional Rehab — Brooklyn
🔗 Link in bio to book an evaluation

#BrooklynChiropractor
#movementassessment
#sportsinjuryrehab
#rehabchiropractor
#movementanalysis

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You’re not old.

Look…

I know life gets busy.

You’re running a business. Raising kids. Sitting more. Sleeping less.

Stress is higher. Recovery is lower.

And yeah — you can’t train like you did at 22 and ignore the consequences anymore.

But that doesn’t mean you’re “old.”

It means your body needs a smarter strategy.

You’re still young.

You just need to be more intentional about how you move, recover, and build strength.

Less random workouts.

More structure.

More stability.

Better load management.

It takes more effort now.

But you can absolutely feel strong, mobile, and capable again.

Most people don’t need to “slow down.”

They need a better plan.

You have more control over how you feel and function than you think.

🎯 If you’re dealing with back pain, tight hips, nagging shoulder issues, or just feeling stiff and beat up:

➡️ Tap the link at the top of my page @functionalrehabofficial to apply to work with me 1-on-1 (in person in Brooklyn or remotely).

I’ll perform a detailed movement assessment, identify what’s actually limiting you, and build a customized plan around your goals — whether that’s lifting, pickleball, running, or just feeling good again

📱 Not ready for 1-on-1 care but want structure?

I offer guided rehab and strength programs built around:

• Mobility
• Stability
• Progressive strength
• Real-world performance

Comment “START” and I’ll send details.

#functionalrehab #BrooklynChiropractor #movementismedicine #longevitytraining #backpainrelief

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🚀 Fix Your Hip Instability: Band-Resisted Step-Overs
Struggling with wobbly knees during lunges or feeling "off" during squats? It’s time to wake up those hip stabilizers! 🍑💪

Band-resisted step-overs are the ultimate activation tool to build rock-solid hip stability and improve balance. By adding lateral tension, you force your glutes and stabilizers to engage, preventing that dreaded knee buckle.

Why you need this:

✅ Fixes Hip Instability: Targets the glute medius and stabilizers.

✅ Improves Balance: Great prep before heavy squats or lunges.

✅ Better Knee Tracking: Trains your body to keep knees aligned.

How to do it:

Anchor a resistance band at knee height.

Loop it around the outside of your working leg.

Step over a marker (like a floor dot) while resisting the band's pull.

Tap your heel and return—without letting your knee buckle!

The further you stand from the anchor, the harder it gets. Move slow, stay controlled, and get dialed in! 🎯

🔥 READY TO LEVEL UP?

Drop a "STABLE" in the comments if you’re adding this to your next leg day! 👇

Don’t forget to SAVE this for your next warmup and FOLLOW for more pro-level corrective exercises! 📌✅

#hipstability #gluteactivation #PhysicalTherapy #CorrectiveExercise

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