From ab523c962adca17762e90011f16335dbc94a3dba Mon Sep 17 00:00:00 2001
From: Alaguraj0361 <alaguraj0361@gmail.com>
Date: Tue, 23 Sep 2025 23:06:32 +0530
Subject: [PATCH] banner order updated

---
 utils/Blog.utils.js | 339 ++++++++++++++++++++++----------------------
 1 file changed, 170 insertions(+), 169 deletions(-)

diff --git a/utils/Blog.utils.js b/utils/Blog.utils.js
index 64a6e9a..3652167 100644
--- a/utils/Blog.utils.js
+++ b/utils/Blog.utils.js
@@ -1,4 +1,173 @@
 const Blogs = [
+   {
+    id: 6,
+    slug: "beginner-workouts-rehab-wellness-rapha-rehab",
+    title: "Beginner-Friendly Workouts for Rehab & Wellness at Rapha Rehab Etobicoke",
+    author: "Admin",
+    date: "12 Jan 2022",
+    comments: "03 Comt",
+    thumbnail: "/assets/images/blog/card/blog-6.webp",
+    bannerImage: "/assets/images/blog/blog-6/blog-6-banner.webp",
+    bigImage: "/assets/images/blog/blog-6/blog-6-big-img.webp",
+    category: "Workout",
+    shortDesc:
+      "Rebuild strength, flexibility, and confidence safely with beginner-friendly workouts at Rapha Rehab in Etobicoke. Tailored programs support rehabilitation and long-term wellness.",
+    content: `
+    <p>Starting or restarting a fitness routine after an injury, surgery, or even a long break can feel overwhelming. It’s natural to wonder which exercises are safe, how much you should do, or whether you might make an old problem worse.</p>
+
+    <p>At Rapha Rehab in Etobicoke, we believe movement is medicine - and with the right guidance, you can rebuild strength, flexibility, and confidence without risking injury. That’s why our physiotherapists create beginner-friendly workout plans that focus on simple, low-impact exercises and gradual progression.</p>
+
+    <h3>Why Start with Gentle, Guided Exercise?</h3>
+    <p>Jumping into a high-intensity program too soon can put unnecessary stress on your joints, muscles, and connective tissues. Starting with carefully selected exercises offers many benefits:</p>
+    <ul class="list-style-one clearfix mb_40">
+  <li><strong>Protects healing tissues:</strong> Light resistance and controlled movement help you recover safely.</li>
+  <li><strong>Builds a strong foundation:</strong> Gentle strength work prepares your body for more advanced exercises later.</li>
+  <li><strong>Improves flexibility and balance:</strong> Targeted stretches and stability training reduce stiffness and prevent falls.</li>
+  <li><strong>Boosts motivation:</strong> Small, steady wins keep you inspired to continue your fitness journey.</li>
+</ul>
+
+
+    <h3>Our Approach at Rapha Rehab</h3>
+    <p>We don’t just hand you a list of exercises and send you on your way. Our team provides one-on-one support to make sure every move is tailored to your body and your goals.</p>
+    <p>Here’s how we design beginner workout programs:</p>
+
+    <ul class="list-style-one clearfix mb_40">
+      <li><strong>1. Thorough Assessment:</strong> Evaluate current strength, mobility, and lingering pain to choose safe starting points.</li>
+      <li><strong>2. Low-Impact, Functional Exercises:</strong> Target major muscle groups while being gentle on joints; support everyday activities.</li>
+      <li><strong>3. Progressive Resistance:</strong> Gradually increase repetitions, resistance, or complexity for safe progression.</li>
+      <li><strong>4. Focus on Core Stability:</strong> Strengthen core to improve posture, protect the spine, and support all exercises.</li>
+    </ul>
+
+    <h3>Sample Beginner-Friendly Exercises</h3>
+    <p>The following movements are staples in many of our rehabilitation and wellness programs. They can be adapted for people of all fitness levels:</p> 
+
+    <ul class="list-style-one clearfix mb_40">
+      <li><strong>1. Squats:</strong> Strengthen thighs, hips, and core. Start with bodyweight squats, focusing on smooth, controlled motions.</li>
+      <li><strong>2. Calf Raises:</strong> Activate calves, ankles, and feet for balance and stability.</li>
+      <li><strong>3. Lunges:</strong> Improve leg strength, coordination, and hip mobility. Begin with stationary lunges, then progress.</li>
+      <li><strong>4. Plank Variations:</strong> Develop core endurance. Start with short holds on knees, progress to full plank.</li>
+    </ul>
+    <p><strong>Tip:</strong> Always prioritize proper form over the number of repetitions. Quality movement prevents strain.</p>
+
+    <h3>The Role of Physiotherapy in Your Fitness Journey</h3>
+    <p>Our physiotherapists don’t just supervise your workouts - they educate you on body mechanics, breathing, and posture. This knowledge helps you stay safe during exercise and in daily life, whether you’re gardening, carrying groceries, or playing with your kids.</p>
+    <p>We also integrate stretching, soft-tissue therapy, and mobility drills to keep your muscles relaxed and joints moving freely.</p>
+
+    <h3>Why Choose Rapha Rehab in Etobicoke</h3>
+    <ul class="list-style-one clearfix mb_40">
+      <li><strong>Expert Supervision:</strong> Therapists blend rehabilitation science with fitness training.</li>
+      <li><strong>Personalized Programs:</strong> Plans based on goals, history, and current abilities.</li>
+      <li><strong>Supportive Environment:</strong> Welcoming space for beginners to feel comfortable and confident.</li>
+      <li><strong>Holistic Care:</strong> From manual therapy to strengthening and education, we address all aspects of health.</li>
+    </ul>
+
+   <div class="two-image row clearfix mt-4">
+      <div class="col-lg-6 col-md-6 col-sm-12 image-column">
+        <figure class="image mb_30"><img src="/assets/images/blog/blog-6/blog-6-bottom-img-1.webp" alt="Beginner-Friendly Workouts for Rehab & Wellness at Rapha Rehab Etobicoke"/></figure>
+      </div>
+      <div class="col-lg-6 col-md-6 col-sm-12 image-column">
+        <figure class="image mb_30"><img src="/assets/images/blog/blog-6/blog-6-bottom-img-2.webp" alt="Beginner-Friendly Workouts for Rehab & Wellness at Rapha Rehab Etobicoke"/></figure>
+      </div>
+    </div>
+
+    <h3>Take the First Step Toward a Healthier, Stronger You</h3>
+    <p>You don’t have to face the challenge of starting (or restarting) fitness alone. At Rapha Rehab in Etobicoke, our beginner-friendly workouts help you regain strength, improve flexibility, and enjoy an active lifestyle - all while protecting your joints and muscles.</p>
+    <p>Contact us today to book a consultation, and let our physiotherapists guide you through a safe, effective plan for rehabilitation and long-term wellness.</p>
+
+    <blockquote>
+      <div class="icon-box"><i class="icon-23"></i></div>
+      <p>“Rebuild strength, flexibility, and confidence safely with beginner-friendly workouts guided by expert physiotherapists at Rapha Rehab.”</p>
+      <h4>Rapha Rehab – Physiotherapy & Massage Therapy in Etobicoke</h4>
+      <span class="designation"> 6 - 4335 Bloor Street West, Etobicoke, M9C5S2<br/> 647-722-3434<br/>bloor@rapharehab.ca</span>
+    </blockquote>
+  `,
+    meta: {
+      title: "Beginner Rehab Workouts in Etobicoke - Gentle Physio Fitness",
+      description:
+        "Kick-start your wellness journey with beginner-friendly rehab workouts in Etobicoke. Guided physiotherapy & osteopathy to safely rebuild strength.",
+    },
+  },
+  {
+    id: 7,
+    slug: "recover-strong-post-surgery-rehabilitation-exercises",
+    title: "Recover Strong: Essential Post-Surgery Rehabilitation Exercises",
+    author: "Admin",
+    date: "15 Sep 2025",
+    comments: "00 Comt",
+    thumbnail: "/assets/images/blog/card/card-blog-1.webp",
+    bannerImage: "/assets/images/blog/blog-7/blog-1-banner.webp",
+    bigImage: "/assets/images/blog/blog-7/blog-1-big-img.webp",
+    category: "Rehab",
+    shortDesc:
+      "Post-surgery rehabilitation exercises are regain strength and function. Learn why guided exercises by physiotherapists at Rapha Rehab for recovery.",
+    content: `
+    <p>Undergoing surgery can be a significant event, and while the procedure itself addresses the immediate problem, the journey to full recovery often continues long after you leave the operating room. Post-surgery rehabilitation exercises are a critical component of this journey, helping you regain strength, mobility, and function. At Rapha Rehab, we understand the importance of a tailored and safe approach to rehabilitation.</p>
+
+    <p>Whether you've had an orthopedic procedure, a general surgery, or anything in between, a well-structured exercise program guided by experienced physiotherapists is key to a successful outcome.</p>
+
+    <h3>Why Are Post-Surgery Exercises So Important?</h3>
+    <p>Many people are eager to get back to their normal activities, but rushing the recovery process or neglecting exercises can lead to setbacks. Here's why rehabilitation exercises are non-negotiable:</p>
+
+    <ul class="list-style-one clearfix mb_40">
+      <li><strong>Restoring Range of Motion:</strong> Surgery can cause stiffness and limit the movement of joints. Specific exercises help gently and progressively restore your natural range of motion.</li>
+      <li><strong>Building Strength:</strong> Muscles often weaken significantly due to inactivity, pain, or the surgery itself. Targeted strengthening exercises are vital to rebuild muscle mass and support the surgical site.</li>
+      <li><strong>Reducing Swelling and Pain:</strong> Gentle movement and elevation can help reduce post-operative swelling, which in turn can decrease pain.</li>
+      <li><strong>Improving Circulation:</strong> Exercise promotes blood flow, which is essential for healing and delivering vital nutrients to the affected area.</li>
+      <li><strong>Preventing Complications:</strong> Regular, guided movement can help prevent complications such as deep vein thrombosis (DVT), muscle atrophy, and scar tissue adhesions.</li>
+      <li><strong>Restoring Function and Independence:</strong> Ultimately, the goal is to get you back to doing the things you love, whether that's walking, gardening, playing sports, or simply performing daily tasks without discomfort.</li>
+    </ul>
+
+    <h3>General Principles of Post-Surgery Rehabilitation</h3>
+    <p>While every rehabilitation plan is unique, some general principles apply:</p>
+
+    <ul class="list-style-one clearfix mb_40">
+      <li><strong>Follow Your Surgeon's and Physiotherapist's Instructions:</strong> This is paramount. They know the specifics of your surgery and your individual recovery timeline.</li>
+      <li><strong>Start Slowly and Progress Gradually:</strong> Don't push too hard, too soon. Listen to your body and increase intensity, duration, or resistance only as advised.</li>
+      <li><strong>Focus on Proper Form:</strong> Incorrect form can be ineffective or even harmful. Your physiotherapist will ensure you're performing exercises correctly.</li>
+      <li><strong>Consistency is Key:</strong> Regular, consistent effort yields the best results.</li>
+      <li><strong>Manage Pain:</strong> It's normal to experience some discomfort, but exercises should not cause sharp or increasing pain. Communicate any pain to your therapist.</li>
+    </ul>
+
+    <h3>Common Types of Post-Surgery Exercises (Examples)</h3>
+    <p>While specific exercises will depend on your surgery, here are some common categories:</p>
+
+    <ul class="list-style-one clearfix mb_40">
+      <li><strong>Gentle Range of Motion Exercises:</strong> These often involve passive or active-assisted movements to gently move a joint through its available range without putting stress on healing tissues.</li>
+      <li><strong>Isometric Exercises:</strong> Contracting a muscle without moving the joint. This is excellent for early strengthening when movement might be restricted or painful.</li>
+      <li><strong>Light Strengthening Exercises:</strong> Using bodyweight, resistance bands, or light weights to gradually rebuild muscle strength.</li>
+      <li><strong>Balance and Proprioception Exercises:</strong> Particularly important after lower limb or spine surgery, these exercises help improve your body's awareness in space and prevent falls.</li>
+      <li><strong>Functional Exercises:</strong> Mimicking daily activities to help you transition back to everyday life.</li>
+    </ul>
+
+    <p><strong>Important Note:</strong> Do NOT attempt any of these exercises without direct guidance from your surgeon or a qualified physiotherapist. This article provides general information only.</p>
+
+    <div class="two-image row clearfix mt-4">
+      <div class="col-lg-6 col-md-6 col-sm-12 image-column">
+        <figure class="image mb_30"><img src="/assets/images/blog/blog-7/blog-1-bottom-img-1.webp" alt="Beginner-Friendly Workouts for Rehab & Wellness at Rapha Rehab Etobicoke"/></figure>
+      </div>
+      <div class="col-lg-6 col-md-6 col-sm-12 image-column">
+        <figure class="image mb_30"><img src="/assets/images/blog/blog-7/blog-1-bottom-img-2.webp" alt="Beginner-Friendly Workouts for Rehab & Wellness at Rapha Rehab Etobicoke"/></figure>
+      </div>
+    </div>
+
+    <h3>Your Partner in Recovery: Rapha Rehab</h3>
+    <p>At Rapha Rehab, our experienced physiotherapists specialize in designing personalized post-surgery rehabilitation programs. We work closely with your surgical team to ensure a seamless and effective recovery plan tailored to your specific needs and surgical procedure.</p>
+
+    <p>We'll guide you through each stage of your rehabilitation, from the initial acute phase to regaining full function, ensuring you recover safely and effectively.</p>
+
+    <blockquote>
+      <div class="icon-box"><i class="icon-23"></i></div>
+      <p>“Ready to Start Your Journey Back to Full Health and Function?”</p>
+      <p>Contact Rapha Rehab today to schedule your consultation!</p>
+      <span class="designation"> 6 - 4335 Bloor Street West, Etobicoke, M9C5S2<br/> 647-722-3434<br/>bloor@rapharehab.ca</span>
+    </blockquote>
+  `,
+    meta: {
+      title: "Recover Strong: Essential Post-Surgery Rehabilitation Exercises at Rapha Rehab",
+      description:
+        "Discover how physiotherapy helps reduce back pain, improve mobility, and prevent future injuries. Local solutions in Etobicoke.",
+    },
+  },
   {
     id: 1,
     slug: "chronic-pain-treatment-etobicoke",
@@ -468,175 +637,7 @@ const Blogs = [
         "Build stronger biceps, triceps & back safely with Rapha Rehab’s expert physio & osteopathy-led workouts in Etobicoke. Injury aware, results driven.",
     },
   },
-  {
-    id: 6,
-    slug: "beginner-workouts-rehab-wellness-rapha-rehab",
-    title: "Beginner-Friendly Workouts for Rehab & Wellness at Rapha Rehab Etobicoke",
-    author: "Admin",
-    date: "12 Jan 2022",
-    comments: "03 Comt",
-    thumbnail: "/assets/images/blog/card/blog-6.webp",
-    bannerImage: "/assets/images/blog/blog-6/blog-6-banner.webp",
-    bigImage: "/assets/images/blog/blog-6/blog-6-big-img.webp",
-    category: "Workout",
-    shortDesc:
-      "Rebuild strength, flexibility, and confidence safely with beginner-friendly workouts at Rapha Rehab in Etobicoke. Tailored programs support rehabilitation and long-term wellness.",
-    content: `
-    <p>Starting or restarting a fitness routine after an injury, surgery, or even a long break can feel overwhelming. It’s natural to wonder which exercises are safe, how much you should do, or whether you might make an old problem worse.</p>
-
-    <p>At Rapha Rehab in Etobicoke, we believe movement is medicine - and with the right guidance, you can rebuild strength, flexibility, and confidence without risking injury. That’s why our physiotherapists create beginner-friendly workout plans that focus on simple, low-impact exercises and gradual progression.</p>
-
-    <h3>Why Start with Gentle, Guided Exercise?</h3>
-    <p>Jumping into a high-intensity program too soon can put unnecessary stress on your joints, muscles, and connective tissues. Starting with carefully selected exercises offers many benefits:</p>
-    <ul class="list-style-one clearfix mb_40">
-  <li><strong>Protects healing tissues:</strong> Light resistance and controlled movement help you recover safely.</li>
-  <li><strong>Builds a strong foundation:</strong> Gentle strength work prepares your body for more advanced exercises later.</li>
-  <li><strong>Improves flexibility and balance:</strong> Targeted stretches and stability training reduce stiffness and prevent falls.</li>
-  <li><strong>Boosts motivation:</strong> Small, steady wins keep you inspired to continue your fitness journey.</li>
-</ul>
-
-
-    <h3>Our Approach at Rapha Rehab</h3>
-    <p>We don’t just hand you a list of exercises and send you on your way. Our team provides one-on-one support to make sure every move is tailored to your body and your goals.</p>
-    <p>Here’s how we design beginner workout programs:</p>
-
-    <ul class="list-style-one clearfix mb_40">
-      <li><strong>1. Thorough Assessment:</strong> Evaluate current strength, mobility, and lingering pain to choose safe starting points.</li>
-      <li><strong>2. Low-Impact, Functional Exercises:</strong> Target major muscle groups while being gentle on joints; support everyday activities.</li>
-      <li><strong>3. Progressive Resistance:</strong> Gradually increase repetitions, resistance, or complexity for safe progression.</li>
-      <li><strong>4. Focus on Core Stability:</strong> Strengthen core to improve posture, protect the spine, and support all exercises.</li>
-    </ul>
-
-    <h3>Sample Beginner-Friendly Exercises</h3>
-    <p>The following movements are staples in many of our rehabilitation and wellness programs. They can be adapted for people of all fitness levels:</p> 
-
-    <ul class="list-style-one clearfix mb_40">
-      <li><strong>1. Squats:</strong> Strengthen thighs, hips, and core. Start with bodyweight squats, focusing on smooth, controlled motions.</li>
-      <li><strong>2. Calf Raises:</strong> Activate calves, ankles, and feet for balance and stability.</li>
-      <li><strong>3. Lunges:</strong> Improve leg strength, coordination, and hip mobility. Begin with stationary lunges, then progress.</li>
-      <li><strong>4. Plank Variations:</strong> Develop core endurance. Start with short holds on knees, progress to full plank.</li>
-    </ul>
-    <p><strong>Tip:</strong> Always prioritize proper form over the number of repetitions. Quality movement prevents strain.</p>
-
-    <h3>The Role of Physiotherapy in Your Fitness Journey</h3>
-    <p>Our physiotherapists don’t just supervise your workouts - they educate you on body mechanics, breathing, and posture. This knowledge helps you stay safe during exercise and in daily life, whether you’re gardening, carrying groceries, or playing with your kids.</p>
-    <p>We also integrate stretching, soft-tissue therapy, and mobility drills to keep your muscles relaxed and joints moving freely.</p>
-
-    <h3>Why Choose Rapha Rehab in Etobicoke</h3>
-    <ul class="list-style-one clearfix mb_40">
-      <li><strong>Expert Supervision:</strong> Therapists blend rehabilitation science with fitness training.</li>
-      <li><strong>Personalized Programs:</strong> Plans based on goals, history, and current abilities.</li>
-      <li><strong>Supportive Environment:</strong> Welcoming space for beginners to feel comfortable and confident.</li>
-      <li><strong>Holistic Care:</strong> From manual therapy to strengthening and education, we address all aspects of health.</li>
-    </ul>
-
-   <div class="two-image row clearfix mt-4">
-      <div class="col-lg-6 col-md-6 col-sm-12 image-column">
-        <figure class="image mb_30"><img src="/assets/images/blog/blog-6/blog-6-bottom-img-1.webp" alt="Beginner-Friendly Workouts for Rehab & Wellness at Rapha Rehab Etobicoke"/></figure>
-      </div>
-      <div class="col-lg-6 col-md-6 col-sm-12 image-column">
-        <figure class="image mb_30"><img src="/assets/images/blog/blog-6/blog-6-bottom-img-2.webp" alt="Beginner-Friendly Workouts for Rehab & Wellness at Rapha Rehab Etobicoke"/></figure>
-      </div>
-    </div>
-
-    <h3>Take the First Step Toward a Healthier, Stronger You</h3>
-    <p>You don’t have to face the challenge of starting (or restarting) fitness alone. At Rapha Rehab in Etobicoke, our beginner-friendly workouts help you regain strength, improve flexibility, and enjoy an active lifestyle - all while protecting your joints and muscles.</p>
-    <p>Contact us today to book a consultation, and let our physiotherapists guide you through a safe, effective plan for rehabilitation and long-term wellness.</p>
-
-    <blockquote>
-      <div class="icon-box"><i class="icon-23"></i></div>
-      <p>“Rebuild strength, flexibility, and confidence safely with beginner-friendly workouts guided by expert physiotherapists at Rapha Rehab.”</p>
-      <h4>Rapha Rehab – Physiotherapy & Massage Therapy in Etobicoke</h4>
-      <span class="designation"> 6 - 4335 Bloor Street West, Etobicoke, M9C5S2<br/> 647-722-3434<br/>bloor@rapharehab.ca</span>
-    </blockquote>
-  `,
-    meta: {
-      title: "Beginner Rehab Workouts in Etobicoke - Gentle Physio Fitness",
-      description:
-        "Kick-start your wellness journey with beginner-friendly rehab workouts in Etobicoke. Guided physiotherapy & osteopathy to safely rebuild strength.",
-    },
-  },
-  {
-    id: 7,
-    slug: "recover-strong-post-surgery-rehabilitation-exercises",
-    title: "Recover Strong: Essential Post-Surgery Rehabilitation Exercises",
-    author: "Admin",
-    date: "15 Sep 2025",
-    comments: "00 Comt",
-    thumbnail: "/assets/images/blog/card/card-blog-1.webp",
-    bannerImage: "/assets/images/blog/blog-7/blog-1-banner.webp",
-    bigImage: "/assets/images/blog/blog-7/blog-1-big-img.webp",
-    category: "Rehab",
-    shortDesc:
-      "Post-surgery rehabilitation exercises are regain strength and function. Learn why guided exercises by physiotherapists at Rapha Rehab for recovery.",
-    content: `
-    <p>Undergoing surgery can be a significant event, and while the procedure itself addresses the immediate problem, the journey to full recovery often continues long after you leave the operating room. Post-surgery rehabilitation exercises are a critical component of this journey, helping you regain strength, mobility, and function. At Rapha Rehab, we understand the importance of a tailored and safe approach to rehabilitation.</p>
-
-    <p>Whether you've had an orthopedic procedure, a general surgery, or anything in between, a well-structured exercise program guided by experienced physiotherapists is key to a successful outcome.</p>
-
-    <h3>Why Are Post-Surgery Exercises So Important?</h3>
-    <p>Many people are eager to get back to their normal activities, but rushing the recovery process or neglecting exercises can lead to setbacks. Here's why rehabilitation exercises are non-negotiable:</p>
-
-    <ul class="list-style-one clearfix mb_40">
-      <li><strong>Restoring Range of Motion:</strong> Surgery can cause stiffness and limit the movement of joints. Specific exercises help gently and progressively restore your natural range of motion.</li>
-      <li><strong>Building Strength:</strong> Muscles often weaken significantly due to inactivity, pain, or the surgery itself. Targeted strengthening exercises are vital to rebuild muscle mass and support the surgical site.</li>
-      <li><strong>Reducing Swelling and Pain:</strong> Gentle movement and elevation can help reduce post-operative swelling, which in turn can decrease pain.</li>
-      <li><strong>Improving Circulation:</strong> Exercise promotes blood flow, which is essential for healing and delivering vital nutrients to the affected area.</li>
-      <li><strong>Preventing Complications:</strong> Regular, guided movement can help prevent complications such as deep vein thrombosis (DVT), muscle atrophy, and scar tissue adhesions.</li>
-      <li><strong>Restoring Function and Independence:</strong> Ultimately, the goal is to get you back to doing the things you love, whether that's walking, gardening, playing sports, or simply performing daily tasks without discomfort.</li>
-    </ul>
-
-    <h3>General Principles of Post-Surgery Rehabilitation</h3>
-    <p>While every rehabilitation plan is unique, some general principles apply:</p>
-
-    <ul class="list-style-one clearfix mb_40">
-      <li><strong>Follow Your Surgeon's and Physiotherapist's Instructions:</strong> This is paramount. They know the specifics of your surgery and your individual recovery timeline.</li>
-      <li><strong>Start Slowly and Progress Gradually:</strong> Don't push too hard, too soon. Listen to your body and increase intensity, duration, or resistance only as advised.</li>
-      <li><strong>Focus on Proper Form:</strong> Incorrect form can be ineffective or even harmful. Your physiotherapist will ensure you're performing exercises correctly.</li>
-      <li><strong>Consistency is Key:</strong> Regular, consistent effort yields the best results.</li>
-      <li><strong>Manage Pain:</strong> It's normal to experience some discomfort, but exercises should not cause sharp or increasing pain. Communicate any pain to your therapist.</li>
-    </ul>
-
-    <h3>Common Types of Post-Surgery Exercises (Examples)</h3>
-    <p>While specific exercises will depend on your surgery, here are some common categories:</p>
-
-    <ul class="list-style-one clearfix mb_40">
-      <li><strong>Gentle Range of Motion Exercises:</strong> These often involve passive or active-assisted movements to gently move a joint through its available range without putting stress on healing tissues.</li>
-      <li><strong>Isometric Exercises:</strong> Contracting a muscle without moving the joint. This is excellent for early strengthening when movement might be restricted or painful.</li>
-      <li><strong>Light Strengthening Exercises:</strong> Using bodyweight, resistance bands, or light weights to gradually rebuild muscle strength.</li>
-      <li><strong>Balance and Proprioception Exercises:</strong> Particularly important after lower limb or spine surgery, these exercises help improve your body's awareness in space and prevent falls.</li>
-      <li><strong>Functional Exercises:</strong> Mimicking daily activities to help you transition back to everyday life.</li>
-    </ul>
-
-    <p><strong>Important Note:</strong> Do NOT attempt any of these exercises without direct guidance from your surgeon or a qualified physiotherapist. This article provides general information only.</p>
-
-    <div class="two-image row clearfix mt-4">
-      <div class="col-lg-6 col-md-6 col-sm-12 image-column">
-        <figure class="image mb_30"><img src="/assets/images/blog/blog-7/blog-1-bottom-img-1.webp" alt="Beginner-Friendly Workouts for Rehab & Wellness at Rapha Rehab Etobicoke"/></figure>
-      </div>
-      <div class="col-lg-6 col-md-6 col-sm-12 image-column">
-        <figure class="image mb_30"><img src="/assets/images/blog/blog-7/blog-1-bottom-img-2.webp" alt="Beginner-Friendly Workouts for Rehab & Wellness at Rapha Rehab Etobicoke"/></figure>
-      </div>
-    </div>
-
-    <h3>Your Partner in Recovery: Rapha Rehab</h3>
-    <p>At Rapha Rehab, our experienced physiotherapists specialize in designing personalized post-surgery rehabilitation programs. We work closely with your surgical team to ensure a seamless and effective recovery plan tailored to your specific needs and surgical procedure.</p>
-
-    <p>We'll guide you through each stage of your rehabilitation, from the initial acute phase to regaining full function, ensuring you recover safely and effectively.</p>
-
-    <blockquote>
-      <div class="icon-box"><i class="icon-23"></i></div>
-      <p>“Ready to Start Your Journey Back to Full Health and Function?”</p>
-      <p>Contact Rapha Rehab today to schedule your consultation!</p>
-      <span class="designation"> 6 - 4335 Bloor Street West, Etobicoke, M9C5S2<br/> 647-722-3434<br/>bloor@rapharehab.ca</span>
-    </blockquote>
-  `,
-    meta: {
-      title: "Recover Strong: Essential Post-Surgery Rehabilitation Exercises at Rapha Rehab",
-      description:
-        "Discover how physiotherapy helps reduce back pain, improve mobility, and prevent future injuries. Local solutions in Etobicoke.",
-    },
-  },
+ 
   {
     id: 8,
     slug: "benefits-massage-therapy-sports-injuries",