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Monday 8:30am - 6pm Tuesday 8:30am - 6pm Wednesday 8:30am - 6pm Thursday 8:30am - 6pm Friday 8:30am - 6pm

MD Fit

Specialized movement therapy for pain relief, mobility, injury recovery, and performance.

Personalized one-on-one care using hands-on treatment and movement-based rehabilitation to help you return to doing what you love.

10/31/2026

🦶 BUNIONS? START TRAINING YOUR BIG TOE!
👣 Bunions can affect more than toe alignment. They can also limit muscle control and foot function.
💪 TRY THIS SIMPLE DAILY EXERCISE:

👉 Place your finger underneath your big toe.
👉 Separate your big toe AWAY from your other toes.
👉 While holding that separation, try to press your big toe DOWN and slightly IN against your finger.

🔁 Repeat slowly and consistently, focusing on restoring movement and muscle control.

🧠 Can't move your big toe independently? That's exactly what you're working to improve!

✅ Consistent practice may help restore strength, coordination, and mobility, although it won't necessarily reverse an established bunion.
✅
🔥 Small movements. Daily consistency. Better function.
💛 MD FIT Performance & Rehab

10/29/2026

🔥 THE NXF CLASSIC IS MORE THAN A COMPETITION. 💪 Fitness. 🥗 Nutrition. ❤️ Health. 🤝 Community. Come watch athletes compete, connect with others who care about their health, and experience a day built around moving better, eating better, and living healthier.

10/12/2026

🛋️ COUCH STRETCH: Can you keep your torso upright?

If you fold forward to sink deeper, you may be changing your position more than stretching your hip flexors—the muscles at the front of your hip.
👀
More depth doesn’t always mean a better stretch.
Here’s what to focus on:

✅ Rear knee near the couch, with your foot supported behind you. ✅ Keep your torso tall and your ribs over your pelvis. 🍑 Engage the glute on the side you’re stretching. ⬇️ Gently drive that hip toward the floor without folding forward or arching your lower back.
✅
Glute engagement helps control your pelvis so the stretch stays focused on the front of your hip. Keep that squeeze gentle and steady, and work within a comfortable range. 🎯

📌 Save this cue: Torso tall. Glute engaged. Hip toward the floor.

10/09/2026

💪 THE WALKOUT: One movement, a lot of work.

Your shoulders hold you steady. Your core keeps you in control. And your spine moves as you travel between the floor and a high pike. 👣
Here’s how to do it:

1️⃣ Start on your belly, as if you’re about to do a push-up. 2️⃣ Lift your hips high and walk your hands back toward your feet. 3️⃣ Touch your feet with both hands. 4️⃣ Walk your hands forward, then lower your chest and hips back to the floor.

Move slowly enough to control every step. That’s where the shoulder stability, shoulder activation, and core work happen. The trip into and out of the pike also gives your spine a chance to move.
Try a few reps and notice: Can you stay steady all the way out and back?

10/07/2026

🔥 GOSD: SHOULDERS DOWN — AND HOLD.

This is the SD part of GOSD: Shoulders Down. ⬇️
If your shoulders constantly creep toward your ears, your neck and upper traps may be doing more work than they need to.

🎯 THE MOVEMENT:
⬇️ Pull your shoulders DOWN away from your ears.
💪 Hold that position with control.
🧘 Keep your neck relaxed—don’t shrug or tense up.
🔄 Release, reset, and repeat.

The goal is to teach your body to find and maintain a better shoulder position, especially during exercise and everyday movement.

Think: DOWN ➡️ HOLD ➡️ RELAX ➡️ REPEAT. 🔁

This is SD. Now put it together with the rest of GOSD. 👊

10/05/2026

🐻🔥 THE BEAR CRAWL LOOKS SIMPLE… UNTIL YOU DO IT RIGHT.

This movement is great for building hip stability, shoulder stability, and shoulder blade control—with a serious cardio challenge added in. 💨
🎯 KEY CUES:

🤲 Turn your hands slightly outward to reduce excessive wrist strain.

⬇️ Keep your knees LOW to the floor—don’t let your hips rise into the air.

👣 Keep your knees and toes wide for a more stable base and less hip wobble.

🐾 Take short, controlled steps instead of reaching too far.

💪 Keep your core tight and let your hips and shoulders work together.
The goal isn't to crawl fast.

🔥 Stay low. Stay wide. Stay controlled.
And don't be surprised when your heart rate starts climbing. 😅💦

10/02/2026

🔥 FEEL YOUR BACK TIGHTEN WHEN YOU SQUAT WITH ARMS OVERHEAD? YOUR HIPS MAY BE TELLING YOU SOMETHING.
We call this the Pole Squat. 🏋️

Holding the pole overhead while squatting makes it much harder for your body to hide where movement is limited. 👇
🎯 The big cues:

⬇️ Keep your shoulders DOWN — don’t shrug toward your ears.

💪 Keep your elbows LOCKED.

⬆️ Keep your chest tall as you lower into the squat.
🧘 Let the hips relax into the movement instead of forcing your back to create the position.
If your hips aren't giving you the motion you need, you may notice tension building through the low, middle, or upper back.

That’s what makes the Pole Squat such a useful movement for assessing AND training your squat mobility. 🔄

Don’t force depth. Let better movement create depth. 🎯

Address

3214 Clark Road
Sarasota, FL
34231

Opening Hours

Monday	8:30am - 6pm
Tuesday	8:30am - 6pm
Wednesday	8:30am - 6pm
Thursday	8:30am - 6pm
Friday	8:30am - 6pm

Website

http://mdfitsrq.com/

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