Therapeutic Taction

02/05/2026

Here to help your wellness journey to better movement, less pain, better performance and/or beat those winter blues!

Experience expert care at our Waldwick facility with tailored therapies, including manual therapy, myofascial techniques, prenatal massage, stretching, and cupping. Each session promotes recovery, relieves pain, and enhances well-being in a professional setting.

11/02/2025

🔔 TGI-THE WEEKEND STRETCH AND EXERCISE REMINDER 🔔 LATS

Using a TP BALL...

Here's a good way to loosen up those shoulder internal rotators if:

1️⃣ You have limited mobility bringing that arm over your head.

2️⃣ You have shoulder pain/discomfort

3️⃣ You want to help those shoulders come to a more neutral position which = better mechanics

✅️ Hold for 30-90s
✅️Multiple times a week

❗️Use a foam roller if that area is too painful with the TP BALL
❗️Breathe
❗️Relax your arm, let the ball sink in
❗️If your arm starts going numb you're in your armpit, area move to the belly of your lats which just outside of it

For more long lasting relief, a comprehensive approach would also include Pec Minor and Rear Deltoid release along with stretching and corrective exercises.

_____________________________________________
👋🏽Feel free to reach out, for an appt., or to ask about a proper warmup/strength training routine for your musculoskeletal discomfort or imbalances😁

As I tell all my clients, it's always good to get worked on as soon as your body gives any sign of tightness, discomfort, or pain. The longer you wait, the longer it may take to get better. The more proactive you are, the quicker you will get back to doing what you love!💪🏽😊

Here to maximize athletic and everyday performance! 🚵🏋‍♂️⛹️‍♀️🏌‍♀️🚣‍♂️🧎‍➡️🏊‍♂️🤸‍♂️🤾



https://www.instagram.com/reel/CvkfABttJFe/?igsh=MWtseHJxZmhnYnBrZA==

10/05/2025

🔔 TGI-THE WEEKEND STRETCH & EXERCISE REMINDER 🔔

After taking a summer month long posting hiatus... I'm back at it again!

🗣Piriformis/Glute Med/ TFL release w/TP ball

This is a great series to do if:

1️⃣ You have one sided hip discomfort/pain
2️⃣ You have one sided low back discomfort/pain
3️⃣ If you tend to have uneven hips
4️⃣ If you want TP release routine
5️⃣ If its hard for you to cross your leg (ankle by the knee)

✳️I never get tired of recommending this TP ball release series for your maintenance routine and hip/low back pain relief.

✳️I always recommend a FULL corrective exercise program specific to your musculoskeletal imbalances 🧐⚖️. That means following it up with a mobilization if needed, specific stretches and most importantly, corrective exercise[s] to "activate" the weaker muscles and to keep the new ROM you've achieved.

👋🏽Feel free to reach out, for an appt., or to ask about a proper warmup/strength training routine for your musculoskeletal discomfort or imbalances😁

As I tell all my clients, it's always good to get worked on as soon as your body gives any sign of tightness, discomfort, or pain. The longer you wait, the longer it may take to get better. The more proactive you are, the quicker you will get back to doing what you love!💪🏽😊

Here to maximize athletic and everyday performance! 🚵🏋‍♂️⛹️‍♀️🏌‍♀️🚣‍♂️🧎‍➡️🏊‍♂️🤸‍♂️🤾



https://www.instagram.com/reel/CvkdlzPt-9r/?igsh=MWtnNWltdGt2dmY0Mg==

08/17/2025

🔔 TGI-THE WEEKEND STRETCH AND EXERCISE REMINDER 🔔💪🏽👇🏽

Since MOST of us DON'T DO ENOUGH PULLING exercises, which is IMPORTANT for better overall POSTURE and MECHANICS...Heres a good UPPER🙆‍♂️ & LOWER BODY🦵🏽 WORKOUT w/ a CORRECTIVE EXERCISE WARMUP that FOCUSES on your POSTERIOR SHOULDER muscles and puts it all together to work your POSTERIOR CHAIN MUSCLES to put it all together!! 💪🏽 ENJOY! 😁

❗️As ALWAYS, make sure you DO your RELEASING, MOBILIZING & STRETCHING BEFORE doing your CORRECTIVE EXERCISES this allows for LESS ACTIVATION of the OVERUSED MUSCLES and BETTER ACTIVATION of the WEAKER MUSCLES❗️

✳️WARMUP
🔸️ Band pull aparts w/ external rotation
🔸️IYW's on a exercise ball
🔸️Banded Face Pulls

✳️Workout
🔹️Bilateral Banded or Cable Underhand Rows
*EASIEST*
🔹️Bilateral Banded or Cable Squat to Underhand Row (Full body/Posterior Chain) *EASIER*
🔹️Var. 1- Banded or Cable Squat to Single Arm Underhand Row (Full body, Posterior Chain & Core)
*MEDIUM*
🔹️Var. 2- Banded or Cable Single Leg Squat to Opposite Single Arm Underhand Row (Full Body, Posterior Oblique Chain, Core) *CHALLENGING*
🔹️Var. 3- Banded or Cable Single Leg RDL w/ Opposite Arm Y Raise (Full Body, Posterior Oblique Chain, Shoulder, Core, Balance) *ADVANCED*

_____________________________________________
👋🏽Feel free to reach out, for an appt., or to ask about a proper warmup/strength training routine for your musculoskeletal discomfort or imbalances😁

As I tell all my clients, it's always good to get worked on as soon as your body gives any sign of tightness, discomfort, or pain. The longer you wait, the longer it may take to get better. The more proactive you are, the quicker you will get back to doing what you love!💪🏽😊

Here to maximize athletic and everyday performance! 🚵🏋‍♂️⛹️‍♀️🏌‍♀️🚣‍♂️🧎‍➡️🏊‍♂️🤸‍♂️🤾

08/08/2025

Thanks Jonathan L Glashow MD for the awesome post 👍🏽💪🏽

Strength training

Right footwear for right event

Varying your cardio exercise to prevent overuse injuries

07/25/2025

🔔 TGIF STRETCH AND EXERCISE REMINDER🔔⛱️ 🪑 PT. 3

4️⃣ Tips to ⬇️ chances of lumbar strain when using ⛱️ 🪑's!

🔷️Make sure ⛱️ 🪑 supports your lower back!

🔷️Be careful when reclining (avoid curving LB)

🔷️Don't sit extremely low (90° angle ideal)

🔷️BONUS- Dig your feet into the sand b4 you stand up! (allows you to use your legs instead of your lower back)

❗️This will reduce your chances of straining your lower back while relaxing at the beach 🏝🏖⛱️

As I tell all my clients, it's always good to get worked on as soon as your body gives any sign of tightness, discomfort, or pain. The longer you wait, the longer it will take to get better. The more proactive you are, the quicker you will get back to doing what you love.

Here to maximize athletic and everyday performance! 🚵🏋‍♂️⛹️‍♀️🏌‍♀️🚣‍♂️🧎‍➡️🏊‍♂️🤸‍♂️🤾

07/25/2025

🔔 TGIF STRETCH AND EXERCISE REMINDER🔔⛱️ 🪑 PT. 2..

4️⃣ Tips to ⬇️ chances of lumbar strain when using ⛱️ 🪑's!

🔷️Make sure ⛱️ 🪑 supports your lower back!

🔷️Be careful when reclining (avoid curving LB)

🔷️Don't sit extremely low (90° angle ideal)

🔷️BONUS- Dig your feet into the sand b4 you stand up! (allows you to use your legs instead of your lower back)

❗️This will reduce your chances of straining your lower back while relaxing at the beach 🏝🏖⛱️

As I tell all my clients, it's always good to get worked on as soon as your body gives any sign of tightness, discomfort, or pain. The longer you wait, the longer it will take to get better. The more proactive you are, the quicker you will get back to doing what you love.

Here to maximize athletic and everyday performance! 🚵🏋‍♂️⛹️‍♀️🏌‍♀️🚣‍♂️🧎‍➡️🏊‍♂️🤸‍♂️🤾

07/25/2025

🔔 TGIF STRETCH AND EXERCISE REMINDER🔔⛱️ 🪑 PT. 1..

4️⃣ Tips to ⬇️ chances of lumbar strain when using ⛱️ 🪑's!

🔷️Make sure ⛱️ 🪑 supports your lower back!

🔷️Be careful when reclining (avoid curving LB)

🔷️Don't sit extremely low (90° angle ideal)

🔷️BONUS- Dig your feet into the sand b4 you stand up! (allows you to use your legs instead of your lower back)

❗️This will reduce your chances of straining your lower back while relaxing at the beach 🏝🏖⛱️

As I tell all my clients, it's always good to get worked on as soon as your body gives any sign of tightness, discomfort, or pain. The longer you wait, the longer it will take to get better. The more proactive you are, the quicker you will get back to doing what you love.

Here to maximize athletic and everyday performance! 🚵🏋‍♂️⛹️‍♀️🏌‍♀️🚣‍♂️🧎‍➡️🏊‍♂️🤸‍♂️🤾

07/20/2025

🔔 TGI-THE WEEKEND STRETCH AND EXERCISE REMINDER 🔔 ITS BACK!!

After a couple weeks of vacation, TGIF reminders are BACK! 🙌🏽

Well!...There's your weekly reminder! 🔔
It's always great to hear when you've been stretching, doing yoga, corrective exercises, and /or strength training 💪🏽

If you're getting some nice outdoor time getting some 🌞 😎, bring a yoga mat with you and get some stretching in! Breathe that fresh air! Don't forget to hydrate as well as it very hot out there!! 🥵

Half the job is already done! 👍💪

As I tell all my clients, it's always good to get worked on as soon as your body gives any sign of tightness, discomfort, or pain. The longer you wait, the longer it may take to get better. The more proactive you are, the quicker you will get back to doing what you love, which in this case, back to running!! 🏃‍♂️💪🏽😊

Here to maximize athletic and everyday performance! 🚵🏋‍♂️⛹️‍♀️🏌‍♀️🚣‍♂️🧎‍➡️🏊‍♂️🤸‍♂️🤾

06/29/2025

🔔 TGI-THE WEEKEND STRETCH AND EXERCISE REMINDER 🔔 Supersets..

✅️Want to spend half the time in the gym?📉 🤔
✅️Need to get a full body workout without going in 4-5x/week?🤔
✅️Want to enhance cardiovascular fitness📈🤔
✅️ Want to burn more calories when you workout?📈🤔

Then you should Superset your exercises📢

What is it❓️- Involves performing exercises back-to-back with little to no rest in between, ideally a muscle opposite of the one you work so you can give that muscle, time to recoup.

Example workout:
1️⃣ Chest Press
30-45s rest
2️⃣ Row
30-45s rest
🔸️Finish the planned amount of sets for each exercise, then once done move on to next 2 exercises im the series

3️⃣ Squat
30-45s rest
4️⃣ Shoulder press
30-45s rest

🔸️Or you can do it as a circuit and go from 1️⃣->4️⃣ which would be one set, and then doing 3-5 sets.

👋🏽Feel free to reach out, for an appt., or to ask about a proper warmup/strength training routine for your musculoskeletal discomfort or imbalances😁

As I tell all my clients, it's always good to get worked on as soon as your body gives any sign of tightness, discomfort, or pain. The longer you wait, the longer it may take to get better. The more proactive you are, the quicker you will get back to doing what you love, which in this case, back to running!! 🏃‍♂️💪🏽😊

Here to maximize athletic and everyday performance! 🚵🏋‍♂️⛹️‍♀️🏌‍♀️🚣‍♂️🧎‍➡️🏊‍♂️🤸‍♂️🤾

06/21/2025

🔔 TGI-THE WEEKEND RELEASE, STRETCH & EXERCISE REMINDER 🔔 Hip Pain 😢

Here's a TP BALL RELEASE series I never get tired of recommending...

Good if:
✅️You're experiencing hip tightness and pain
✅️ You're experiencing hip (front [TFL]/side[GLUTE MED]) tightness or pain
✅️You have uneven hips (do it on the side thats shorter in length)
✅️Experiencing some piriformis syndrome symptoms (if TP BALL too painful use a foam roller first ☝🏽)

You can START w/ FOAM ROLLER if the PAIN is NOT TOLERABLE W/ the TP BALL❗️

1️⃣ PIRIFORMIS RELEASE
2️⃣ GLUTE MED RELEASE
3️⃣ TFL RELEASE

🔸️Hold each position for 30-90s
🔸️Take long deep breaths to allow muscle to relax
🔸️Use a foam roller if area is very sensitive then work towards the TP ball

❗️No rolling back and forth (just static hold and focus on your breathing)❗️
❗️If pain is more than 5/10 ease off or use a foam roller❗️
❗️Best done when you're NOT in a flare up (if you are, get it worked on first to reduce sensitivity)❗️
❗️As always we want to follow any releasing and stretching with a corrective exercise routine to help strengthen the weak muscles and helping give you long term relief❗️

Not everyone is the same, so the best thing to do is get evaluated (by me 🙋) to find out where the issue is coming from and to get reccomedations specific to your body's imbalances/discomforts/pains.

If you don't feel better in a few sessions I can always refer you to great Chiros/Physical Therapists and work together to get you feeling better!

👋🏽Feel free to reach out, for an appt., to ask about a proper release/stretch, warmup/strength training routine or for your musculoskeletal discomfort or imbalances😁

As I tell all my clients, it's always good to get worked on as soon as your body gives any sign of tightness, discomfort, or pain. The longer you wait, the longer it may take to get better. The more proactive you are, the quicker you will get back to doing what you love 💪🏽😊

Here to maximize athletic and everyday performance! 🚵🏋‍♂️⛹️‍♀️🏌‍♀️🚣‍♂️🧎‍➡️🏊‍♂️🤸‍♂️🤾

06/20/2025

Fiesta Banquet Hall & Events supporting the

Time to get some good eats and thank our local policeman for keeping our towns safe 🙏 😊 🚔 🚓 👮‍♂️ 👮‍♀️