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.

10/22/2025

We lose power (think explosive strength) faster than we lose strength as we age—starting around age 30, at a rate of about 3–5% per decade if we don’t train it.
We often focus on lower-body power with speed, jumps, plyometrics, and change of direction work, but upper-body power training is just as important and often overlooked.
Whether you’re a throwing athlete, in the later stages of rehab, or simply training for life, being able to absorb and produce force quickly keeps you strong, resilient, and ready for anything.

Here are some ways to incorporate power and speed for your upper body:
- Bench plyo push ups
- Drop catch bent over row
- Cable speed row
- Push press

💪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.
 

10/20/2025

Adductor Strength — more than just standard Copenhagens! 💥

Your adductors (inner thigh muscles) do way more than you think — they’re not just for squeezing a ball between your knees 😅. These muscles play a huge role in stabilizing your hips and knees, especially during side-to-side or cutting movements, but they also help runners maintain medial knee stability and control through each stride 🏃‍♂️💨.

🦵 Today’s lineup:
▫️ Lateral plate drags — for dynamic control and strength
▫️ Runner isometric holds — for hip & core integration in running stance
▫️ 90/90 adductor lift-offs — for short-lever strength and deep hip control

Train them consistently and your knees, hips and body will thank you 🙌

💪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.

#90/90

10/20/2025

Adductor Strength — more than just regular Copenhagens! 💥

Your adductors (inner thigh muscles) do way more than you think — they’re not just for squeezing a ball between your knees 😅. These muscles play a huge role in stabilizing your hips and knees, especially during side-to-side or cutting movements, but they also help runners maintain medial knee stability and control through each stride 🏃‍♂️💨.

🦵 Today’s lineup:
▫️ Lateral plate drags — for dynamic control and strength
▫️ Runner isometric holds — for hip & core integration in running stance
▫️ 90/90 adductor lift-offs — for short-lever strength and deep hip control

Train them consistently and your knees, hips and body will thank you 🙌

💪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.

#90/90

10/17/2025

When your shoulders move well, everyday things like reaching high or carrying stuff feel easy. Wall openers and swimmer drills are simple ways to keep your shoulders free and functional.

💪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.

10/15/2025

Hip mobility, but make it strong. 💪🔥
⠀
No static holds here — these drills build control, not just flexibility:
🧘‍♂️ Eccentric pigeon: controlled descent into hip external rotation + glute length.
🦵 Eccentric hip flexion: lengthening the anterior chain — hip flexors, quads, and anterior capsule — while maintaining tension and control.
🏋️‍♀️ Eccentric Bulgarian split squat (IR bias): owning hip internal rotation under load for better decel and stability.
⠀
Why go eccentric instead of passive stretching?
Because you don’t move through life holding poses — you move under load and tension. Eccentrics teach your hips to brake, stabilize, and produce force where it matters most. 🔥
⠀
Mobility that sticks > flexibility that fades.

💪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.

10/10/2025

Nerve glides help your body move better by keeping your nerves sliding smoothly through your muscles and joints. Research shows they can improve flexibility, reduce neural tension, and calm nerve related symptoms like tingling or tightness that stretching alone often can’t reach.

💪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.

10/08/2025

“Knees over toes” isn’t something to fear — it’s something to train. 🦵💪 Controlled forward knee travel builds quad and patellar tendon strength in deep angles used during running, stair climbing, and daily movement.

From a mechanical standpoint, allowing the knee to travel over the toes increases knee extensor moment, engaging the quads more effectively while improving anterior chain strength and tissue capacity. This helps the knee handle deceleration forces and propulsion demands — key for smoother, stronger movement in sport and life. ⚙️

Exercises like Poliquin step-ups, sissy squats, and reverse Nordics challenge the quads through full range and improve load tolerance across the knee joint. Progress from band-assisted to weighted variations to build resilience, not restrictions. 🔥

💪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.

10/03/2025

Ankle sprains usually happen when the foot rolls inward. Once it happens, the ligaments on the outside of the ankle weaken, making future sprains more likely. Building lateral stability trains the ankle to stay strong under pressure.

💪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.

10/01/2025

Your serratus anterior = one of the most underrated muscles for strong & healthy shoulders 💪🔥

💡 Why it matters
This muscle helps protract ➡️ and upwardly rotate 🔄 your shoulder blade. That means:
✅ Less winging
✅ Better overhead motion
✅ Rotator cuff protection

🔒 Closed-chain (hands fixed):
• Single-arm push-up plus
• Bear crawl iso hold with ball circles

👐 Open-chain (arm moves freely):
• Serratus scoops

👉 Train both stability + dynamic strength so your serratus can keep your shoulders powerful, mobile, and injury-resistant.

💪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.

🏃🏽‍♂️ We are in the heart of fall marathon season right now and our runners at Perfect Stride are well on their way towa...
08/22/2024

🏃🏽‍♂️ We are in the heart of fall marathon season right now and our runners at Perfect Stride are well on their way towards recovering from their injuries, completing their workouts and getting the appropriate guidance towards having a successful fall marathon training season! In this post we wanted to highlight some of the common reasons why we see marathoners fail to perform at their best.
•
1. Your program does not include deload weeks - You cannot expect your body to continuously build up training volume week after week. Deload weeks are programmed into all of our runners training programs to allow for recovery so they can stay strong throughout their training 💪
•
2. You are not fueling appropriately - This refers not only to the times you are running but also all of the other times of the day. You are drastically increasing your energy usage and your nutrition needs to reflect this to make sure you have the energy you need to train at your highest level and recover.
•
3. You are not recovering well - One of the biggest issues that we see with our athletes is that they focus on training hard and training more. However, if you aren’t recovering from your training your body will never perform at its fullest potential. This means deload weeks, recovery days and getting adequate sleep 😴
•
4. You are not following a plan specific to your needs - There is a lot of poor and general information on the internet. While some of these plans may work for some people they won’t work for everyone. The truth is most people need a training plan that reflects their abilities, schedule and any day to day issues that will inevitably come up. At Perfect Stride we work with each marathoner on an individualized basis. Whether you are coming back from an injury or looking to PR, we got you 🎉🍾




🦶 You will hear this one a lot at Perfect Stride. The big toe is overlooked a lot but it’s function is paramount in push...
08/14/2024

🦶 You will hear this one a lot at Perfect Stride. The big toe is overlooked a lot but it’s function is paramount in push off and stability.
💪 The big toe needs to be able to move and be strong through its full range of motion to be able to help stabilize and push off in gait (some sources say it’s plays up to an 80% role in push off and stability).
💙 Being able to abduct the big toe also seems like a lost ability these days as we see less and less people being able to control and be strong with great toe abduction. This is mainly due to poor footwear choices that compromise the angle of the 1st MTP joint, causing bunions, reduced control of pronation of the foot (due to weakness of the abductor hallicus), reduced stability/strength and also further changes up the chain as well.
💩 Moral of the story? Take care of your big toe, train it and treat it with respect and wear shoes that fit your foot (wide toe box!) If you are having any issues related to your big toe, let us know, we would love to help you moving and feeling better 🎉





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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