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.

10/31/2025

Your upper back does more than you think. When the thoracic spine moves well, your shoulders can move freely and your posture naturally improves. A stiff upper back limits shoulder motion and makes it harder to lift, reach, or sit tall without strain. Keeping this area mobile helps your shoulders work the way they’re meant to and takes pressure off your neck and lower back.

💪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.

shoulders

10/29/2025

🦵 Soleus Strength ≠ Optional

The soleus contributes the majority of calf force during walking and running — and can experience 6–8× bodyweight forces with each step.

Training it in knee-flexed positions helps build the load tolerance needed for propulsion, stability, and durability through the lower leg.

✅ Triple extension calf raise
✅ Lateral lunge w/ calf raise
✅ Supine bridge calf raise

These variations bias the soleus — targeting the deep, endurance-oriented engine of the calf complex.

Strong soleus = smoother stride, better push-off, fewer calf or Achilles flare-ups.

💪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.

10/24/2025

Whether you’re running, lifting, or just going up the stairs, hip strength and stability play a big role in how we move every day. Strong hips take pressure off your knees and back and give you more power for sports and daily life activities.

Just a few focused exercises each day can build stability, reduce injury risk, and keep you moving with confidence.

💪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.

🏃🏽‍♂️ 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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