Perfect Stride Physical Therapy

Perfect Stride Physical Therapy Perfect Stride Physical Therapy is New York City's premiere Physical Therapy clinic, located in Union Square.

12/01/2025

Tightness in your hips and/or low back can impact your daily and athletic movements. Specifically, if your hips have limited internal rotation (IR) mobility, you might experience:
- Pain, shifting, or reduced depth with squats
- Reduced stride length when running or sprinting
- Trouble cutting or sudden change of direction in sports
- Poor force absorption
- Limited rotational power as a thrower, golfer, soccer player, etc.

Hip internal rotation is key for loading and lengthening your glutes, controlling your hips, and moving efficiently.

Here are movements to start exploring hip internal rotation mobility:
- Supine hip IR on wall
- Quadruped hip shift on yoga block
- Sidelying armbar

💪Want to work with Perfect Stride?
Click the link in the bio or go to perfectstridept.com for more information about our:
* One on One Physical Therapy
* Virtual Consultations 
* Workplace Ergonomics 
* Run Coaching 
* And Much More 
_____________________________________________
🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.
 

11/28/2025

Your hamstrings do more than just bend the knee. They play a key role in how you move, run, and stay injury-free. When strong and well-trained, they help stabilize the hip and knee, absorb force during dynamic movement, and contribute to speed and power. Whether you’re sprinting, lifting, or moving through daily life, hamstring strength is essential for both performance and protection.

11/25/2025

Lateral Hip Strength & Control 🔥

Do your hips feel wobbly during running, stairs, or single-leg movements? 👇

Your lateral hip muscles (especially the glute med & deep rotators) are key players in stability, power, and movement patterns — and most people don’t train them properly.

Strong lateral hips help with:
✅ Running efficiency & reduced hip drop
✅ Stair ambulation without shifting or compensating
✅ Single-leg control for cutting, pivoting, loading & landing
✅ Reducing strain further down the chain at the knee
✅ Limiting compensations through the low back
✅ Feeling more stable, supported, and in control during daily and sport movements

Here are 4 great progressions to build strength + control

1️⃣ Isometric Captain Morgan
— build baseline stability and frontal plane awareness

2️⃣ Captain Morgan With Movement
— challenge control while the pelvis and trunk resist shifting

3️⃣ Knee-Bent Side Plank With Rotation
— add rotational control through the hip and trunk

4️⃣ Long-Lever Side Plank With Leg Lift
— max challenge for lateral hip endurance & alignment under load

If your knee collapses in, your pelvis drops, or your back takes over — your lateral hip is telling you it needs attention 🍑

💪Want to work with Perfect Stride?
Click the link in the bio or go to
perfectstridept.com for more information about our:
* One-on-One Physical Therapy
* Virtual Consultations
* Workplace Ergonomics
* Run Coaching
* And Much More
_____________________________________________
🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.

11/21/2025

Looking to challenge your shoulders?

The rotator cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis) help keep the shoulder steady while you move through everyday tasks and sports. They work together to keep the ball of the shoulder centered in its socket so you can lift, reach, and rotate without unnecessary strain. Research shows these muscles activate early during movement to support stability and control, especially when the arm is challenged in different directions.

💪Want to work with Perfect Stride?
Click the link in the bio or go to perfectstridept.com for more information about our:
* One-on-One Physical Therapy
* Virtual Consultations
* Workplace Ergonomics
* Run Coaching
* And Much More
_____________________________________________
🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.

# NYCrunner

11/19/2025

Does your knee not fully lock out?

If your knee isn’t achieving full extension, you’re losing out on efficiency, stability, and power with every step you take.

🦵 Why Terminal knee extension (TKE) Matters:
TKE is crucial for proper gait mechanics — it allows the quad and posterior chain to stabilize the leg, absorb load, and create a smooth, energy-efficient stride.
When you lack TKE, compensations show up fast: bent-knee walking, overusing the hip, uneven loading, increased patellofemoral stress, and difficulty with stairs, squatting, running, and daily activities.
Restoring full extension = cleaner mechanics, better shock absorption, stronger quad activation, and less joint irritation.

👇 Here are 4 exercises to improve your TKE:
1️⃣ Banded Downward Dog TKE
2️⃣ Step-Up w/ TKE
3️⃣ Single-Leg TKE
4️⃣ Seated TKE w/ Physio Ball

✨ Pro Tip: Hitting and controlling that last 5–10° of knee extension is where most people are weak — but it’s also where the biggest functional gains happen.

Stronger end-range = better gait, more stability, and healthier knees. 🙌

💪Want to work with Perfect Stride?
Click the link in the bio or go to
perfectstridept.com for more information about our:
* One-on-One Physical Therapy
* Virtual Consultations
* Workplace Ergonomics
* Run Coaching
* And Much More
_____________________________________________
🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.

11/14/2025

Your hip flexors are active all day long, helping you walk, climb stairs, and lift your leg with ease. Keeping them strong and mobile supports comfortable movement throughout the day. They also play a key role in running by powering your stride and improving efficiency.

💪Want to work with Perfect Stride?
Click the link in the bio or go to perfectstridept.com for more information about our:
* One-on-One Physical Therapy
* Virtual Consultations
* Workplace Ergonomics
* Run Coaching
* And Much More
_____________________________________________
🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.

11/12/2025

Glute Strengthening 🔥

Here are 2 simple tips to make your glute training more effective 👇

1️⃣ Step-Ups:
Quick tip 💡 — as you move up and down, lightly glide the front of your non-working leg along the surface. This keeps tension on the working side and ensures the back leg doesn’t assist, keeping the glutes fully in charge 🍑

2️⃣ Bulgarian Split Squats:
Skip the setup struggle — sit back on your back knee, then straighten your working leg and come on up. That’s your perfect distance for strong, balanced reps ✅

Training your glutes in lengthened positions (like these two moves) helps you load the muscle through its full range, building strength, control, and resilience where it matters most 💪

💪Want to work with Perfect Stride?
Click the link in the bio or go to
perfectstridept.com for more information about our:
* One-on-One Physical Therapy
* Virtual Consultations
* Workplace Ergonomics
* Run Coaching
* And Much More
_____________________________________________
🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.

11/07/2025

Hamstring training is important for overall leg strength and performance. Strong hamstrings help reduce injuries by stabilizing the knee and hip, and they impact athletic performance by improving speed and power.

💪Want to work with Perfect Stride?
Click the link in the bio or go to perfectstridept.com for more information about our:
* One-on-One Physical Therapy
* Virtual Consultations
* Workplace Ergonomics
* Run Coaching
* And Much More
_____________________________________________
🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.

11/05/2025

“Back loading during back pain? Absolutely ✅”
⠀
When the low back flares up, it’s tempting to avoid loading altogether — but smart, graded loading is actually one of the best ways to calm symptoms and rebuild capacity. Your back is made to handle load — and like any other muscle group, it needs to stay loaded to maintain its resiliency and durability over time 💪
⠀
Here are some exercises to start loading your back with intent 👇
⠀
1️⃣ Isometric deadlift using J-hooks – exposure to tension without motion.
2️⃣ Isometric deadlift with bench + dowel – reinforces hip hinge pattern isometric in a taller position
3️⃣ Seated good mornings – introduces controlled movement through range without weight bearing.
4️⃣ Tall-kneel hip hinge into banded resistance – integrates hip drive and spinal control under dynamic load.
⠀
These exercises help reduce irritability, restore confidence, and gradually reintroduce your back to tolerating load again — setting you up for that full return to your back/pull days.

💪Want to work with Perfect Stride?
Click the link in the bio or go to
perfectstridept.com for more information about our:
* One-on-One Physical Therapy
* Virtual Consultations
* Workplace Ergonomics
* Run Coaching
* And Much More
_____________________________________________
🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.

Address

32 Union Square East Suite 215
Nyack, NY
10003

Opening Hours

Monday 7am - 8pm
Tuesday 7am - 8pm
Wednesday 7am - 8pm
Thursday 7am - 8pm
Friday 7am - 6pm
Saturday 9am - 1pm

Telephone

+19174944284

Website

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