Dr. Jacob Mulkey

Dr. Jacob Mulkey Doctor of (P)Rehab is a Physical Therapy and Performance Training practice for orthopedic conditions

09/07/2026

One of my favorite exercises for shoulder, mid-back, and even neck pain: banded snow angels.

Why? Because mobility alone isn’t always the answer.

This exercise challenges your shoulders and shoulder blades to move through range while the band provides resistance, helping build the strength and control to actually own that mobility.

It’s a great option for improving:
• Shoulder mobility + stability
• Scapular control
• Mid-back strength
• Overhead function

If your shoulders or neck constantly feel “tight,” you may not need to stretch more. You may need to get stronger through the ranges you’re trying to improve.

Move better. Get stronger. Stay there.

08/27/2026

Knee arthritis doesn’t mean you have to stop doing the things you enjoy.

The goal isn’t to “fix” arthritis on an X-ray. It’s to improve how your knee feels, moves, and handles load.

This treatment combines:

• Dry needling + electrical stimulation to help manage pain and symptoms
• Progressive resistance training to improve strength and function
• Gradual loading to build confidence and increase what the knee can tolerate

Arthritis doesn’t automatically mean less activity. With the right approach, you can build a stronger, more capable knee and keep doing the things that matter to you.

08/20/2026

Neck always feeling tight or dealing with headaches that keep coming back?

Sometimes stretching and massage only provide temporary relief.

Dry needling and cupping can be used to target irritated and overworked muscles throughout the neck, upper traps, and shoulder blade region to help:
• Reduce muscle tension and discomfort
• Improve mobility
• Decrease symptoms associated with tension headaches
• Make it easier to progress into strengthening and movement work

The goal isn’t just to loosen things up for a day. Treatment should help create a window to restore movement, build strength, and address why the tension keeps returning.

💬 Dealing with neck tension or headaches? Comment or DM “NECK” and I’ll send you more information.

08/13/2026

Runners dealing with ankle or arch pain — this is a great way to challenge more than just your hip.

By adding a band pulling at the ankle during a single-leg RDL, you force the foot and arch to work harder to control rotation and maintain stability.

This helps train:
• Foot and arch control
• Ankle stability
• Single-leg balance
• Hip and glute strength
• Better control through running mechanics

Your foot doesn’t work in isolation. If you want it to handle the demands of running, train it as part of the entire chain.

08/03/2026

Searching YouTube for exercises is not a plan. It’s a guess.
The problem with random exercises online is they are built for the average person with the average problem. Your injury has a specific cause, a specific tissue involved, and a specific movement pattern breaking down. A generic exercise addresses none of that.
Guided rehab works because it starts with actually knowing what’s wrong. The exercises you get are chosen for your body, your deficits, and where you are in the healing process. The progression is deliberate. The load is appropriate. And when something isn’t working it gets adjusted.
Guessing might make you feel productive. It rarely makes you better.

07/30/2026

When your rehab doesn’t just manage your symptoms… it improves your strength and function. 💪

Pain relief is only the beginning.

The goal of rehab isn’t just to feel better for a day—it’s to build a body that’s stronger, more resilient, and capable of doing the things you love without pain holding you back.

That’s why every plan I create combines hands-on treatment with progressive strength and movement training. We don’t just chase symptoms—we address the reason they’re there and build capacity so they stay away.

Because the best rehab doesn’t end when the pain is gone.
It ends when you’re stronger than before.

💬 If you’re tired of treatments that only provide temporary relief, comment or DM “STRONG” to schedule a free discovery call and learn how we can get you back to performing at your best.

06/18/2026

Low back pain doesn’t always mean your back is the problem.
At this workshop, we covered some of the biggest factors that contribute to low back pain, including limited hip mobility, poor lumbar and pelvic control, and strength deficits that can affect how you move during training and everyday life.
These are some of the same mobility and strengthening strategies I use with active adults, runners, lifters, and athletes to help:
• Reduce low back pain
• Improve movement quality
• Build resilience
• Prevent future injuries
The goal isn’t just to feel better today. It’s to move better and stay active for the long haul.
💬 Comment or DM “PREVENT” and I’ll send you my FREE Low Back Pain & Injury Prevention Ebook.

06/02/2026

Struggling to hit depth on wall balls during HYROX training?

It might not be your fitness holding you back.

Limited ankle mobility, stiff hips, and poor squat positioning can make every wall ball feel harder than it needs to.

These mobility drills are designed to help you:
• Improve squat depth
• Get into a stronger wall ball position
• Move more efficiently under fatigue
• Reduce compensation through your knees, hips, and low back

The easier it is to get into the bottom of a squat, the more energy you’ll save for the rest of the race.

Better mobility = smoother wall balls, faster transitions, and better HYROX performance.

05/27/2026

Most runners skip the gym because they think it takes away from their miles

It’s actually what makes your miles last.

Glute med strength keeps your hips stable so your knees and ankles aren’t absorbing load they were never meant to. Single leg stability trains the exact positions your body is in for every stride. Arch and ankle strength determines how efficiently you absorb and transfer force into the ground thousands of times per run. Posterior chain strength is what keeps your posture together when the last few miles get ugly

Running volume builds your engine. Strength work builds the chassis that keeps it from breaking down

05/21/2026

Hyrox puts a specific kind of demand on your body. Repeated hip extension under load, a ton of time in a forward hinge, and your upper back taking a beating through every sled and row movement.

Hip flexor dry needling to release what gets locked down in that position, cupping and mobility work through the mid and upper back to restore what the race took out

This is what recovery looks like when you actually want to train again next week!

Want help with your rehab or recovery? Send me a message and let’s chat!

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Pinellas Park, FL

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