Rehabilitation Exercise

Did you recently undergo surgery and are currently trying to find the right people to help you recover quickly?   Or, have you been through your “insurance authorized” physical therapy and still feel like you need more rehabilitation work with an expert?  Or is an old injury rearing its ugly head?


Whether such injuries are caused by an accident at home, on the road, or while playing sports, it’s critical to undergo rehabilitation exercise to prevent yourself from permanently losing mobility.  With the right program, you can greatly improve your flexibility, mobility and decrease pain.


It was actually helping to rehabilitate a friend that originally got me interested in personal training.  In helping my friend recover from a very serious leg injury, I was stricken with a passion for helping other people recover from serious injuries as well, and regain their lives.   So, I went through training and certification in rehabilitative exercise.


The Challenges in Undergoing Rehabilitation Exercise


Rehabilitation exercises typically involve workouts and exercises that patients should be guided through by a trained professional to insure the are being done correctly, and that the right exercises for the situation are chosen.  Without either of these two factors, any physical rehabilitation program is bound to fail or result in a disaster for the patient. 


And, there are absolutely no shortcuts or a one-size-fits-all approach when it comes to rehabilitation exercises after an injury or surgery.


Five Injury Types and the Perfect Rehabilitation Exercises


Shoulder injuries. 

Tendonitis and bursitis, two common injuries to the shoulders, are known to be chronic and require a lengthy recovery process.  While they may not be as alarming as a hamstring injury, they can be quite physically limiting since shoulders are used for daily activities such as pushing the door open or reaching for something. 


A quick word of caution: common shoulder exercises including crossover arm stretch, rotator cuff exercises, and pendulum must be done only after the shoulders have ‘rested’ enough and regained strength.  This is to avoid causing undue stress and further injuring them.


Groin injuries. 

Groin injuries are the usual result of having the groin muscles or adductors forcefully strained or pulled.  Injuries to the groin are common among athletes but can be experienced by any one. The usual first aid given to people with groin injuries is icing the affected area and letting the injured parts rest.  


When the muscles have ‘recovered,’ exercises such as side-lying leg lift with crossover and adductor squeeze may be started and continued until full recovery is achieved.


Get the Best Rehabilitation Exercise Program Available


When it comes to offering reasonably-priced, comprehensive, and effective rehabilitation exercise programs for residents of Murrieta and nearby California locations, Jason dela Cruz of Perfect Form Personal Training is the perfect trainer to hire. 


Jason is a personal trainer who has focused his training on rehabilitation, and has worked with a lot of people by helping them recover from injuries or surgery.  He is professionally trained and certified in understanding anatomy, the way your body works, and rehabilitation exercises.  


Aside from these reasons above, factors that set Jason apart from other “trainers” include:

Lengthy experience. Jason has more than 30 years as a personal trainer and also is an expert in nutrition and supplementation.  His lengthy experience makes him more than well-versed in offering the right exercise regimen to clients who seek his expert help.


Personalized training regimen. Clients are assured that the training regimen Jason offers are tailored to each client’s unique needs.  He puts emphasis on even the smallest details and physical changes for possible tweaking of the program to achieve the end goal of helping the client to full recovery.

Passion. Jason’s goal is to assist clients and help them regain lost mobility and flexibility so they can re-live life normally. So far, he’s had only success stories to tell.

Emphasis on safety. He is also focused on doing workouts properly to avoid having clients suffer potentially debilitating injuries.  For him, it’s either he does training exercises safely each time or he won’t do them at all.


Call Jason today at 951-206-7410 to discuss your specific rehabilitation exercise needs.  He’ll be happy to offer you the right program at a price that you can afford.  Get the best-possible rehabilitation exercise program now.  Call now for a complimentary session.

Rehabilitation Exercise

A personal trainer can definitely help you strengthen and rebuild your muscles, joints, and overall physical capabilities.  There are many exercises that a trainer will guide you through, and change as you heal and improve, ensuring your exercise program is correct for your current needs and abilities.


Here are five common injury types and some examples of the right rehabilitation exercises that will be used to help you get back on track with your injured area, gaining strength, flexibility, and mobility.

Knee injuries. 

For knee injuries, there are two common workouts to strengthen the muscles encircling your knee joints.  First, are straight leg raises, in which you have to lay on your back with a knee bent, touch the floor with your foot, and then slowly raise the other leg to just about the same height as the bent knee. 


The second exercise are step-ups on staircases, where you simply have to simulate going up and down the staircase by alternately using your feet.  


Additionally, you will most likely do quadriceps- and calf-strengthening exercises to speed up your recovery.


Back Injuries. 

For back injuries, the key is to strengthen what is called the core -- a muscle group consisting of some 30 muscles located in your lower back and abdomen.  


It is generally recommended to do core strengthening exercises such as bird dogs and pelvic tilts to achieve good results.  Barbell rows, one arm row on one leg, and lat pulls with bands are other excellent exercises to help the back recover from injuries.



A lot of athletes and sports enthusiasts, particularly those playing basketball or running track, are very prone to suffering from hamstring injuries.  When not addressed properly and immediately, such injuries can be recurring and even career-ending in the case of famous athletes. 


Physical therapists and certified personal trainers recommend at least two simple exercises to slowly recover from a hamstring injury.  First is the hamstring curl and the other is the single leg bridge. Isometric hamstring exercises and glute strengthening are likewise a must if such injury is to be addressed properly.