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.

12/15/2025

Bird dogs, dead bugs and pallof presses are great exercises for building trunk stability, especially early on. Research shows they activate key core muscles at low to moderate levels, which helps improve control without overloading the spine. This makes them especially useful for people with postural control deficits and pain. The goal is learning how to stabilize and move well before adding heavier or more demanding exercises.

💪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

12/12/2025

The single leg RDL is a staple in rehab and training because it builds strength and control at the same time. It targets the hamstrings and glutes while improving balance and core stability.

💪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.

12/08/2025

Tempo is a training variable we can manipulate to create the right stimulus. Slowing things down improves motor control and awareness, while speeding things up builds power and teaches your body to produce force quickly.
Adjusting tempo helps you target strength, endurance, hypertrophy, and power. For tempo, we can address different types of contractions:
* Eccentric = the lowering/lengthening phase
* Isometric = the pause or hold
* Concentric = the lifting/shortening phase
Depending on the intent of the exercise, tempo allows for repeatability for sessions— ie. controlling the weight vs. sustaining muscle tension for endurance vs. exploding through each rep

Using the single leg RDL as an example:
- Slide 1: Isometric- sustaining the effort for a period of time
- Slide 2: Eccentric- focusing on the lowering portion with control
- Slide 3: Concentric- focusing on the raising portion with control (ie. If you’re lifting a close to max or max weight)
- Slide 4: Explosive- focusing on speed and using a lighter weight with the intent to move the weight as fast as possible

💪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.
 

12/05/2025

The adductors do more than people think. They stabilize your hips in daily movement and help control your legs during sprints and quick changes in direction. Strong adductors mean happier hips and 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.

12/04/2025

Are you strengthening your calf complex in knee straight, knee bent and full range positions? 💭

Hitting the calves in both knee-straight and knee-bent positions lets you train the gastroc + soleus through their full demands for walking, running, and loading 👇

1️⃣ Knee-Straight Calf Raise (Deficit)
Trains the gastroc in a lengthened ROM for stronger push-off and better power production.

2️⃣ Knee-Bent Calf Raise (Soleus-Biased with deficit)
Bending the knee shifts the emphasis to the soleus, the workhorse during standing, walking, and running.

3️⃣ Split-Stance Heel Raise (Deficit)
Loads one leg more with the hip extended, which better mimics the demands on the calf during running — especially mid-stance to toe-off.

Why the Deficit Helps 👇

Using a step or elevated surface lets the heel drop into a fully lengthened position, giving you greater ROM → better hypertrophy, strength, and overall lower-leg durability. Perfect for bulletproofing the calf for running, jumping, and deceleration 💥

💪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.

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.

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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