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@dyhrbls_:

Dayah | UGC
Dayah | UGC
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Region: MY
Tuesday 27 October 2026 03:42:08 GMT
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hafsha._dilla
Asha_ngek :
2026-10-27 13:03:25
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Post-Op Achilles Tendon Repair: Week 3 💪 2 weeks post-surgery, I got the all-clear to start rehabbing my Achilles! 🎉 So far, it's been about protecting the tendon while keeping everything else moving. Now, it’s time to gently rebuild strength with light rehab. Here's my daily routine for 6 days a week: 🔹 Foam rolling: 2-3 sets x 30s 🔹 Calf pumps: 2-3 sets x 30s 🔹 Banded plantar flexion isometric hold: 2-3 sets x 30s 🔹 Seated foot arch lift: 2-3 sets x 30s 🔹 Plantar flexion isometric hold: 2-3 sets x 30s 🔹 Dorsi flexion isometric hold: 2-3 sets x 30s 🔹 Ankle inversion/eversion: 2-3 sets x 30s 🔹 Glute bridge isometric hold: 2-3 sets x 30s ✨ Reminder: Recovery is personal. Always listen to your body! This routine causes me no pain—stay within your own limits and pace yourself. #AchillesRehab #PostSurgeryJourney #FitnessRecovery #GatherStrengthAsWeGo #OnlineCoaching #PersonalTraining #StrengthAndConditioning
Post-Op Achilles Tendon Repair: Week 3 💪 2 weeks post-surgery, I got the all-clear to start rehabbing my Achilles! 🎉 So far, it's been about protecting the tendon while keeping everything else moving. Now, it’s time to gently rebuild strength with light rehab. Here's my daily routine for 6 days a week: 🔹 Foam rolling: 2-3 sets x 30s 🔹 Calf pumps: 2-3 sets x 30s 🔹 Banded plantar flexion isometric hold: 2-3 sets x 30s 🔹 Seated foot arch lift: 2-3 sets x 30s 🔹 Plantar flexion isometric hold: 2-3 sets x 30s 🔹 Dorsi flexion isometric hold: 2-3 sets x 30s 🔹 Ankle inversion/eversion: 2-3 sets x 30s 🔹 Glute bridge isometric hold: 2-3 sets x 30s ✨ Reminder: Recovery is personal. Always listen to your body! This routine causes me no pain—stay within your own limits and pace yourself. #AchillesRehab #PostSurgeryJourney #FitnessRecovery #GatherStrengthAsWeGo #OnlineCoaching #PersonalTraining #StrengthAndConditioning
Te amo mais do que consigo explicar✨🌸💐💕
Te amo mais do que consigo explicar✨🌸💐💕
essa frases eu levo pra vida toda 🥺🥺 #frasses #dorama #reflet 😔
essa frases eu levo pra vida toda 🥺🥺 #frasses #dorama #reflet 😔
#creatorsearchinsights
#creatorsearchinsights
Sông Mã xa rồi Tây Tiến ơi... #vanhoc #amnhac #nhachaymoingay #rap #xuhuong
Sông Mã xa rồi Tây Tiến ơi... #vanhoc #amnhac #nhachaymoingay #rap #xuhuong
ทางขึ้นกู๊ดวิว-ฮอตวิว สวนสวรรค์ภูทับเบิก จ.เพชรบูรณ์ ด้วยเวฟ125i 2025 นั่ง2แบกของว่าจะขึ้นได้มั้ย🤣#ขี่มอเตอร์ไซค์เที่ยว #ภูทับเบิก
ทางขึ้นกู๊ดวิว-ฮอตวิว สวนสวรรค์ภูทับเบิก จ.เพชรบูรณ์ ด้วยเวฟ125i 2025 นั่ง2แบกของว่าจะขึ้นได้มั้ย🤣#ขี่มอเตอร์ไซค์เที่ยว #ภูทับเบิก

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