Heal Yourself With the Best!

About ActiveCare Physical Therapy®

The Best Physical Therapists in NYC

  • Our therapists are licensed in New York State and active members in the American Physical Therapy Association. We have advanced training in joint mobilization and myofascial release techniques.
  • We are dedicated practitioners with a passion for the profession and a comprehensive, holistic approach to treatment and healing. We treat each patient as an individual and treat the whole person, with a plan of care designed to meet the patient’s set goals for health, functionality and a return to work, tasks and activities. We network with a team of physicians, chiropractors, acupuncturists and massage therapists in order to provide guidance to other modalities that may be effective in the patients’ care. We also offer superior Telehealth services for physical therapy.
  • Physical Therapist and owner Dr. Karena Wu PT, DPT, OCS is a graduate of the Program in Physical Therapy at Columbia University and is affiliated with several healthcare organizations in New York City. She is certified as a Strength and Conditioning Specialist, Kinesio Taping Practitioner and Pilates Instructor, and uses SpiderTech Taping. She is also a Certified Orthopedic Manual Therapist, Strength and Conditioning Specialist, Graston Technique Specialist and Pilates Instructor. She holds LSVT BIG, FMS and SFMA Level 1 certifications as well. Dr. Wu also specializes in vertigo and temporomandibular joint disorders.
  • ActiveCare is primarily an out-of-network facility. We accept all insurance with out-of-network benefits and file for most major insurance plans. We work with all prospective patients to create workable payment plans regardless of insurance coverage.
  • ActiveCare accepts Medicare, No-Fault and Workers’ Compensation patients depending on schedule availability.
  • ActiveCare’s administrators provide seamless and efficient concierge-style client service to all of our patients. And the whole ActiveCare team makes sure your time with us is a beneficial, productive and enjoyable experience.

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Dr. Karena Wu on PIX11 to Discuss Her Journey with Arthritis & the 2023 NYC Walk to Cure Arthritis

Dr. Karena Wu joins Dan Mannarino and Hazel Sanchez on PIX11 this morning to discuss her journey with arthritis and her subsequent surgery. Dr. Wu is a board certified orthopedic physical therapist and is now a patient! She discusses the importance of physical therapy after surgery and tips on what to do to help avoid arthritis and how to manage arthritis. The anchors and Dr. Wu also discuss how diet can affect arthritis. Dr. Wu is the Corporate Chair for the NYC Walk to Cure Arthritis this Saturday, May 20th down in Foley Square. It is the 75th Anniversary of the Arthritis Foundation this year and May is Arthritis Awareness Month. The AF has been supporting millions with arthritis and has spent half a billion dollars on clinical research. Arthritis is the #1 cause of disability and 92% of those with arthritis are limited by daily pain!

We have big hospital sponsors this year for the 75th Anniversary: Hospital for Special Surgery, New York University, Northwell Health and Lenox Hill Orthopedics.

Please join us for the walk and register here: We welcome new walkers, new teams and any donations!!


Karena Wu on WNBC The Today Show: Warming Up For Spring

Karena Wu Best Physical Therapist NYC on the Today Show Spring 2023Dr. Karena Wu returns to The Today Show Third Hour to discuss springtime injuries. Warmer weather means people are doing their workouts outside. Most of these outdoor activities involve repetitive motions of the legs like walking, running, inline skating, cycling and even spring skiing. The muscles of the legs need to work continuously to propel the body forwards or up, catch the body weight on the landing leg and absorb forces to propel the body forwards again. This repetitive motion requires stability, strength, flexibility and endurance. When an individual goes out too hard or too fast, this lack of conditioning and training can cause injuries in the soft tissues. It is always the last activity of the trip or the last one of the day that causes an increased potential for injury and is oftentimes the textbook comment that a newly injured patient will disclose.

WNBC-Today-Show-Karena-Wu-April-2023-Spring-stretchesThis segment discusses how soft tissue strains of the lower body are the most common injury as the weather warms up. The low back and the legs are injured and typically these injuries are soft tissues strains of the quadriceps, hamstrings and calves. Dynamic stretches are one way to avoid springtime injuries because they are dynamic, meaning they are movement based. They increase blood flow and circulation, loosen up the muscles and mimic the movements of the exercise or sporting activity. Dr. Wu discussed this topic and led the demonstration of four dynamic stretches for the Today Show team: Al Roker, Sheinelle Jones, Craig Melvin and Jacob Soboroff.

The exercises included: Hip Circles, ‘Frankenstein’ Monster Walk (aka Leg Swings), Butt Kicks, and Walking Toe Reaches (aka Knee High Sock Pull Ups). The NBC team did a great job at doing the moves with Dr. Wu and had a great time demonstrating their individual flexibility and getting their circulation up for the rest of the day.

To view the segment, click here:

Treating Back Pain with Physical Therapy: What You Need to Know

Of the methods used when treating back pain, is physical therapy an effective option? Back pain is a common problem that can be caused by a wide range of factors, including poor posture, muscle strain, and spinal conditions. If you’re dealing with back pain, you may be wondering if physical therapy can help. In this post, we’ll discuss how physical therapy can be an effective treatment for back pain and what you need to know.

Treating Back Pain with Physical Therapy 2023

How Can Physical Therapy Help with Back Pain?

Physical therapy can be an effective treatment for back pain for several reasons. First, physical therapists are highly trained healthcare professionals who can evaluate the underlying causes of your pain and develop a customized treatment plan to address your specific needs. Second, physical therapy can help reduce pain, improve mobility and range of motion, and strengthen the muscles that support your back.

1. Evaluation and Diagnosis

The first step in treating back pain with physical therapy is an evaluation and diagnosis. Your physical therapist will perform a comprehensive assessment of your back, including your range of motion, muscle strength, and posture. They may also order imaging tests, such as X-rays or MRI scans, to help diagnose the underlying cause of your pain.

2. Pain Management

One of the primary goals of physical therapy for back pain is pain management. Physical therapists can use a variety of techniques to help alleviate pain, including ice and heat therapy, massage, and stretching. They may also use electrical stimulation or ultrasound therapy to help reduce pain and promote healing.

Best Physical Therapy for Back Pain NYC

3. Stretching and Strengthening Exercises

Physical therapists may prescribe stretching and strengthening exercises to help improve mobility and reduce pain. These exercises may target specific muscle groups in the back and abdomen, as well as the hips and legs. Strengthening exercises can help improve muscle tone and prevent future injuries, while conditioning exercises can help improve overall fitness and endurance.

4. Manual Therapy

Manual therapy involves hands-on techniques that physical therapists use to mobilize joints and soft tissues. Manual therapy can help reduce pain and improve mobility by loosening tight muscles and joints. Common manual therapy techniques for back pain include joint mobilization, soft tissue mobilization, and myofascial release.

5. Education and Prevention

Physical therapists can provide education and guidance to help prevent future back injuries. This may include advice on proper techniques for lifting and carrying heavy objects, as well as recommendations for appropriate footwear and protective gear. Your physical therapist may also provide guidance on posture and ergonomics to help reduce the risk of back pain.

Why Choose ActiveCare Physical Therapy™?

If you’re looking for a physical therapy practice in New York City to help with your back pain, consider ActiveCare Physical Therapy™. Led by Karena Wu PT, a board-certified clinical specialist in orthopedic physical therapy, our team of physical therapists has extensive experience in treating back pain. We take a personalized approach to treatment, working closely with each patient to develop a customized plan that meets their specific needs and goals.

Treating Back Pain with Physical Therapy: Contact Us

If you’re dealing with back pain and looking for a physical therapy practice in New York City, look no further than ActiveCare Physical Therapy™. With our convenient location in midtown Manhattan, we make it easy to get the care you need. Contact us today to schedule an appointment or learn more about our services.

ActiveCare Physical Therapy™
29 West 38th Street, Suite 601
New York, NY 10018
Phone: (212) 777-4374

Physical Therapy Common Questions and Answers

What are some common questions and answers about physical therapy? Physical therapy is a form of healthcare that focuses on treating physical impairments and disabilities. It involves the use of exercises, stretches, and other techniques to improve mobility, reduce pain, and increase strength. If you’re considering physical therapy, you may have some questions about what to expect. In this post, we’ll answer some of the most common questions about physical therapy.

Physical Therapy Common Questions and Answers 2023

Physical Therapy Common Questions and Answers

What Conditions Does Physical Therapy Treat?

  • Physical therapy can be used to treat a wide range of conditions, including:
  • Musculoskeletal injuries, such as sprains, strains, and fractures
  • Arthritis and other joint conditions
  • Chronic pain
  • Neurological conditions, such as stroke and Parkinson’s disease
  • Sports injuries
  • Post-operative rehabilitation
  • Balance and gait disorders

What Does a Physical Therapy Session Involve?

During a physical therapy session, your physical therapist will evaluate your condition and create a customized treatment plan. This plan may include exercises, stretches, manual therapy, and other techniques designed to help you meet your goals. Your physical therapist will guide you through each exercise, ensuring that you are performing it correctly and safely. They will also monitor your progress and adjust your treatment plan as needed.

What are the Benefits of Physical Therapy?

Physical therapy can provide a wide range of benefits, including:

  • Reduced pain and discomfort
  • Improved mobility and range of motion
  • Increased strength and flexibility
  • Faster recovery from injuries and surgeries
  • Improved balance and coordination
  • Prevention of future injuries

How Long Does Physical Therapy Last?

The length of physical therapy treatment varies depending on the condition being treated, as well as the individual patient’s needs and goals. Some patients may only need a few weeks of treatment, while others may require several months. Your physical therapist will work with you to develop a treatment plan that meets your needs and goals.

Do I Need a Referral to See a Physical Therapist?

In most cases, you do not need a referral to see a physical therapist. However, some insurance companies require a referral in order to cover the cost of treatment. It’s always a good idea to check with your insurance provider to see what their requirements are.

Understanding Physical Therapy

How Do I Choose a Physical Therapist?

When choosing a physical therapist, it’s important to look for a licensed and experienced practitioner who specializes in the type of treatment you need. You can ask for recommendations from your healthcare provider or search for physical therapy practices in your area. It’s also a good idea to read online reviews and check the physical therapist’s credentials before scheduling an appointment.

Why Choose ActiveCare Physical Therapy™?

If you’re looking for a physical therapy practice in New York City, consider ActiveCare Physical Therapy™. Led by Karena Wu PT, a board-certified clinical specialist in orthopedic physical therapy, our team of physical therapists has the knowledge and expertise to help you achieve your goals. We take a personalized approach to treatment, working closely with each patient to develop a customized plan that meets their specific needs and goals.

At ActiveCare Physical Therapy™, we use the latest techniques and technology to ensure the best possible outcomes for our patients. Whether you’re recovering from an injury, managing a chronic condition, or looking to improve your overall physical function, we’re here to help.

Contact Us

If you’re interested in physical therapy, contact ActiveCare Physical Therapy™ today to schedule an appointment or learn more about our services. Our practice is conveniently located in midtown Manhattan, and our team of physical therapists is dedicated to providing the highest quality care to each patient. We look forward to helping you achieve your goals and improve your quality of life.

ActiveCare Physical Therapy™
29 West 38th Street, Suite 601
New York, NY 10018
Phone: (212) 777-4374

Daily Mail: Jeremy Renner’s road to recovery explained by doctors: Will he be a Hollywood frontman again? Will he do his own stunts?

Daily Mail - Dr. Karena Wu PressJeremy Renner’s Road to Recovery was just discussed in The Daily Mail online. The Daily Mail reached out to health experts and Dr. Karena Wu, Physical Therapist in NYC was asked to comment on his recovery after his horrific accident on over New Year’s. Dr. Wu, a physical therapy specialist with over 23 years of experience in orthopedics and sports medicine commented on injuries that included multiple tissues. She gives her best estimate on Mr. Renner’s ability to recover fully and the timeline for recovery based on his multitude of injuries, as posted on his Twitter account.

To read the story, click here.

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How Physical Therapy Can Help You Recover from a Sports Injury

How can physical therapy help you recover from a sports injury? Sports injuries can be frustrating and debilitating. Whether you’re an athlete or someone who enjoys physical activity, a sports injury can disrupt your routine and cause pain and discomfort. Fortunately, physical therapy can help you recover from a sports injury and get back to your regular activities.

How Physical Therapy Can Help You Recover from a Sports Injury 2023

What is Physical Therapy?

Physical therapy is a type of healthcare that focuses on the prevention, treatment, and management of physical disabilities, injuries, and pain. Physical therapists are highly trained healthcare professionals who work with patients to improve their mobility, function, and quality of life. They use a range of techniques and exercises to help patients recover from injuries and reduce their pain.

How Can Physical Therapy Help with Sports Injuries?

Physical therapy can help with a wide range of sports injuries, from sprains and strains to more severe injuries such as fractures and dislocations. The specific treatment plan will depend on the nature and severity of the injury, as well as the patient’s overall health and fitness level.

1. Pain Management

One of the primary goals of physical therapy for sports injuries is to reduce pain and inflammation. Physical therapists can use a variety of techniques to help alleviate pain, including ice and heat therapy, massage, and stretching. They may also use electrical stimulation or ultrasound therapy to help reduce pain and promote healing.

2. Restoring Function and Mobility

Physical therapy can also help restore function and mobility after a sports injury. A physical therapist can design a customized exercise program that targets the specific muscles and joints affected by the injury. They may also use manual therapy techniques, such as joint mobilization or soft tissue mobilization, to help restore mobility and flexibility.

3. Strengthening and Conditioning

In addition to restoring function and mobility, physical therapy can also help strengthen and condition the affected area. Strengthening exercises can help improve muscle tone and prevent future injuries, while conditioning exercises can help improve overall fitness and endurance.

4. Education and Prevention

Physical therapists can also provide education and guidance to help prevent future sports injuries. This may include advice on proper techniques for warm-ups, stretching, and cooling down, as well as recommendations for appropriate footwear and protective gear.

Best Physical Therapy for Sports Injuries NYC 2023

Why Choose ActiveCare Physical Therapy™?

If you’re looking for a physical therapy practice in New York City, consider ActiveCare Physical Therapy™. Led by Karena Wu PT, a board-certified clinical specialist in orthopedic physical therapy, our team of physical therapists has the knowledge and expertise to help your rehabilitation from a sports injury and get back to your regular activities.

At ActiveCare Physical Therapy™, we take a personalized approach to physical therapy. We work closely with each patient to design a customized treatment plan that meets their specific needs and goals. Our team of physical therapists has extensive experience treating a wide range of sports injuries, and we use the latest techniques and technology to ensure the best possible outcomes for our patients.

Contact Us

If you’re dealing with a sports injury and looking for a physical therapy practice in New York City, look no further than ActiveCare Physical Therapy™. With a convenient location in midtown Manhattan, we make it easy to get the care you need. Contact us today to schedule an appointment or learn more about our services.

ActiveCare Physical Therapy™
29 West 38th Street, Suite 601
New York, NY 10018
Phone: (212) 777-4374

Karena Wu Featured on GoSolo

GoSolo | Karena Wu Best Physical Therapist NYCOne of NYC’s Best Physical Therapists, Dr. Karena Wu was asked to contribute her story online regarding business ownership and entrepreneurship on the GoSolo website. This story was part of an interview series featuring New York business owners and coaches in yoga, Pilates and fitness.

Dr. Wu is sole owner of ActiveCare Physical Therapy® in NYC since 2008, after buying out her business partner when she started with him in 2005. She then opened ActiveCare Physical Therapy, Private Limited in Mumbai, India in 2017 with a business partner. Dr. Wu has been the AVP Medical Director, since 2015 America’s professional beach volleyball tournament series. She is a Chief Scientific Officer for Versea Health, a medical grade CBD and diagnostics company that conducts clinical research for its products. She is on Maitland Australian Physiotherapy Seminars (MAPS) faculty, teaches a taping course at Hunter College for the Department of Physical Therapy and has copyrighted her methodology in the holistic approach to physical therapy that is used in her two clinics. She has been published in multiple magazines and papers and is used on local and nationwide TV as a healthcare expert.

About Karena Wu

Karena Wu | Best Physical Therapists NYC 2023Dr. Wu is an advocate of education and holds certifications in multiple advanced skills, like kinesiology taping, instrument assisted soft tissue mobilization (the Graston Technique®), cupping, Pilates and strength and conditioning. She enjoys teaching PT students and staff to be come the best they can be in an increasing difficult world. In this article, Dr. Wu discusses her company, ActiveCare Physical Therapy®, her accomplishments and difficulties in business ownership and entrepreneurship.

To read the article on GoSolo, click here.

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Compression Boots & Sleeves: Therabody & Normatec

What are compression boots and sleeves? They are often used in compression therapy which increases blood flow in the body. It is a successful therapy for swelling, inflammation and discomfort caused by circulatory conditions such as varicose veins and chronic venous insufficiency. There are numerous compression therapy devices available that you can avail of with a prescription or over the counter.

Compression therapy is the most common treatment for facilitating blood flow in the lower legs. It is usually achieved through the use of stretchy stockings or wraps. The elastic compresses your legs, ankles, and feet. This prevents blood and fluid from accumulating in these areas.

Compression Boots and Sleeves | Best Compression Therapy

Types of Compression Therapies

There are mainly three types of compression therapies that are used to treat swelling and inflammation of the limbs.

Compression Stockings: The most popular method of compression apparel is knee-high stockings or boots. If the swelling extends above the knee, you may require longer boots or tights that reach the waist.

Wraps and Bandages: For patients with trouble putting on socks, elastic bandages and wraps could be easier to apply. Bandages are typically applied in layers.

Inflatable devices: These garments cover the legs and sequentially inflate to maintain pressure. Athletes are the most likely to use them. There are different manufacturers for this type of therapy.

Use of Compression Sleeves in Compression Therapy

Normatec and Therabody compression boots are an air-filled recovery garment that you can wear over your entire legs, hips or arms to aid recovery after intense exercise. They offer sequential limb compression from the more distant regions (feet/hands) to the midline (torso). They are mainly leg compression devices attached to a control system that inflates garment pockets to the pressure you specify.

Compression Boots and Sleeves Normatec and Therabody | Compression Therapy

They were initially designed as a component of medical devices and are also known as pneumatic pressure devices (PCD). They were initially designed for lymphedema by a medical doctor. The technology is intended to help enhance and improve blood flow. Today, it is a procedure commonly used by athletes and fitness enthusiasts to increase blood flow, reduce muscle soreness, and aid in performance. It could be used by expecting women that want to get rid of excess fluid.

The NormaTec and Therabody recovery boots start by compressing at the ankles. It should feel like a comfortable squeeze and should never be painful. This feeling moves upward towards your legs, mimicking a soothing tissue massage. The process calms and relaxes your nerves, making you feel light and soothed after the procedure.

Compression Boots & Sleeves: Conclusion

Compression therapies are extensively used to relax muscles, improve blood flow and fluid motion, reduce pain, and increase range of motion. Compression boots and sleeves are a very effective form of therapy that offers soothing and relaxation.

If you are looking for a compression therapy session, reach out to ActiveCare Physical Therapy ®. Call us or click the link below to schedule a Normatec compression therapy session. We would be happy to hear from you!

ActiveCare Physical Therapy ©
29 West 38th Street
Suite 601
New York, NY 10018
(212) 777-4374

Rotator Cuff Injuries: Causes, Symptoms, Risks, Diagnosis, and Treatments

What are important things to know about rotator cuff injuries? Four muscles make up the rotator cuff, which helps to support and rotate the shoulder. They are a major contributor to shoulder movement. Your rotator cuff helps stabilize and move the shoulder joint every time you place your hand in space. Injury to the rotator cuff occurs frequently.

Rotator cuff injuries | Best Physical Therapy New York City


Strains, tears, and inflammation are the most typical rotator cuff injuries. Here is the information you need to know regarding this condition: its causes, symptoms, risks, diagnosis, and treatments.

What are the Causes of Rotator Cuff Injuries?

Any regular or strenuous activity can result in a rotator cuff injury. The following are the most common causes of rotator cuff strains or tears:

  • Injuries of acute nature
  • Over usage of muscles, especially overhead
  • Wear and tear over time

Rotator cuff injuries tennis players physical therapyMild to severe rotator cuff injuries are possible. They typically fall into either the acute or chronic category. Overuse of the rotator cuff muscle mostly leads to acute or chronic pain. The tendons that attach muscles to bones are susceptible to injury, which leads to strains and partial or complete tears.

This condition frequently affects tennis players who employ an upward serve, athletes, and persons who must reach up overhead to do any work. A fall, a vehicle accident, or an unexpected movement can cause strain or rupture of the rotator cuff. These injuries frequently result in severe and immediate pain.

What are the Symptoms of Rotator Cuff Injuries?

Not every rotator cuff injury is painful right away. Some are brought on by degenerative diseases, which means the rotator cuff may be harmed for months or even years before symptoms manifest.

Typical signs of a rotator cuff injury include:

  • Significant pain that makes you avoid physical activities using your arm
  • Difficulty in reaching behind your back
  • Tenderness and pain when you reach overhead
  • Issues in reaching out to the side
  • Frequent pain in the shoulder, mostly at night
  • Increasing weakness in the shoulder
  • Difficulty in sleeping on your affected side

Consult a physician if this kind of symptom persists for more than a week or if your arm stops functioning.

What are the Risks of Rotator Cuff Injuries?

Acute or degenerative rotator cuff injuries are both possible. A single incidence is usually what causes acute injuries. These can be brought on by falling, lifting something that is excessively heavy, or getting the shoulder pulled into an unnatural position. This kind of rotator cuff injury is more common in young people. Long-term usage is the cause of degenerative injuries. Those who are most vulnerable to these injuries are:

  • Athletes who especially play baseball, tennis, rowers, and wrestling
  • People aged above 40
  • People that perform repetitive activities like painting and lifting

How can Rotator Cuff Injuries be Diagnosed?

To diagnose the rotator cuff injuries, your physician may do the following:

  • Perform your physical examination
  • Take your medical history
  • Run some imaging scans

Your doctor might inquire about your work-related physical activity. These inquiries establish whether you are more likely to develop a degenerative condition. Your doctor will evaluate your strength and range of motion. They’ll also rule out related disorders like arthritis or a pinched nerve.

Any bone spurs can be found via imaging tests, such as an X-ray. The rotator cuff tissues may be rubbed against by these tiny bone growths, which can lead to discomfort and irritation. Another option is to utilize an MRI or ultrasound scan. These instruments look at soft tissues like muscles and tendons. Doctors use them to recognize tears and demonstrate their size and severity.

Rotator Cuff Injuries

What are the Treatments for Rotator Cuff Injuries?

Resting the injured arm is one form of treatment, as is surgery. To prevent the injury from worsening, seek care as soon as possible. Around 80% of patients with rotator cuff injuries report symptom improvement with nonsurgical or conservative therapy. These types of therapies consist of:

  • Exercising for restoration, strength and mobility
  • Applying cold and hot packs to the area to reduce swelling
  • Injecting the area with steroids that reduce inflammation
  • Shoulder Physical therapies
  • Over-the-counter medications to reduce inflammation
  • Wearing slings to isolate arm motion
  • Resting the affected area

Rotator Cuff Injuries: Conclusion

A rotator cuff injury is common and can be easily treated if diagnosed on time. If you are looking for the most suitable treatment for your rotator cuff injury, contact us at ActiveCare Physical Therapy ®.

Call us now to schedule a consultation. We would love to hear from you!

ActiveCare Physical Therapy ©
29 West 38th Street
Suite 601
New York, NY 10018
(212) 777-4374

Quadruped Thoracic Rotation Exercise

The quadruped thoracic rotation exercise is something that we all might have experienced or done without even knowing about it in detail. Your thoracic spine, also known as your T-spine, is the spinal area that starts from your neck and ends at your mid back connecting to the rib cage. This thoracic spine is also the most common source and reason for frequently occurring muscle stiffness and tightness resulting from hunching all day over a desktop.

Quadruped Thoracic Rotation Exercise

Thoracic rotation will be your newest favorite exercise if you also experience muscle tightness and stiffness in your spine. This exercise stretches the entire area of your spine and further improves your upper back’s posture and mobility. It recently went viral on TikTok as the ‘miracle’ exercise to take midback pain away.

What is the Quadruped Thoracic Rotation Exercise?

The quadruped thoracic rotation exercise is done in the quadruped position, which refers to being on your knees and hands. This exercise requires stretching and moving your upper and middle back to relieve muscle stiffness and tightness.

The thoracic spine exercise is designed to close and open up the chest while allowing your torso to twist from side to side. This exercise can significantly benefit people of all ages and fitness levels as this efficiently increases their upper-back and middle-back mobility, which plays a significant part in their daily activity.

How to Do Quadruped Thoracic Rotation Exercise?

Here is a step-by-step guide for you to efficiently perform the quadruped thoracic rotation exercise.

  1. The first step is to get on your hands and knees. Remember to keep your knees straight under your hips while your hands straightly under your shoulders.
  2. Keeping your hips level, place your right hand behind your head.
  3. Pull your abs into the spine to stabilize the spine.
  4. Rotate your upper and middle down slightly and to the left, while maintaining core stability, so the right elbow comes down towards the left hand.
  5. Then, raise your right elbow sideways and up towards the ceiling twisting your torso to the right.
  6. Repeat several times in one direction before switching to the other side.

Basic Benefits of Quadruped Thoracic Rotation Exercise

Relieved muscle tightness and stiffness not only offers you a fatigue-free and painless lifestyle, but it also has some more added benefits that are mentioned below.

1.     Prevents Neck and Lower Back Pain

Your thoracic spine can twist. However, your lumbar spine, often known as your lower back, takes over if the thoracic spine isn’t quite as flexible as it should be. Fortunately, by freeing up your upper back, the T-spine twists maintain your neck, middle, and upper back flexibility. If your T-spine is mobile, you won’t overuse your lower back to perform daily activities that require twisting.

Quadruped Thoracic Rotation Exercise

2.     Increases Shoulder Flexibility

Because it joins a variety of other regions of the body, particularly your shoulders, the thoracic spine must be mobile. It might be impossible to perform workouts like the overhead press if the thoracic spine is stiff.

One of the many advantages of the quadruped T-spine rotation is that it increases your thoracic spine mobility, improving shoulder movement. You can increase the range of motion in your shoulders and T-spine by practicing this exercise which can help improve control and motion of the shoulders.

3.     Improves Posture

Forward head position is linked to thoracic kyphosis, a condition in which your shoulders and spine are curved forward. The muscles in your spine are overstretched when you have thoracic kyphosis, whereas the muscles in the front of your front body are shortened, pulling your chest, head and shoulders forward.

Performing the quadruped T-spine rotation helps relax your kyphosis-related shortened chest muscles. Your muscles are expanded and stretched when you raise your elbow to the ceiling, helping to restore your normal posture.

4.     Decreases the Damage from Prolonged Sitting

Less than 150 minutes of physical exercise per week and seven hours or more of sitting were associated with an increased risk of restricted thoracic mobility in students, according to a study from May 2018.

You can increase your thoracic spine mobility by adding the T-spine rotation stretch in addition to moving more. This will allow you to perform any other motions more efficiently and with better form.

Quadruped Thoracic Rotation Exercise: Conclusion

The quadruped thoracic rotation exercise is one of the best and most efficient practices for relieving muscle tension and stiffness. If you are looking for a personal trainer or physical therapy provider for the thoracic rotation exercise, contact us at ActiveCare Physical Therapy ®, where our experts will personally work with you.

Schedule an appointment today!

ActiveCare Physical Therapy ©
29 West 38th Street
Suite 601
New York, NY 10018
(212) 777-4374

7 Benefits of Using Ankle Weights

What are the benefits of using ankle weights? To increase muscle work when exercising, you might use additional weight attached to your ankle.

Benefits of Using Ankle Weights - Best PT NYC

Any fitness regimen must include strength training. But for many folks, using large free weights for exercise is not possible. An alternative option to think about is using ankle weights for exercise. With ankle weights, you may exercise effectively while keeping your hands free because they are far lighter than traditional dumbbells.

You need to choose a device with the right weight, material, closures, and other features to maximize the benefits of the ankle weight workout. This article will explain the advantages of ankle weight use in your workouts.

Benefits of Using Ankle Weights for Weight Loss

Below are some of the key benefits of using ankle weights during your workout sessions for effective weight loss:

1.     You Burn Calories Faster

Wearing ankle weights can help you burn more calories and help you lose weight. This can be advantageous, especially if you’re doing aerobic exercises to lose weight. Even when you perform the same cardio exercises, using ankle weights can mix things up and aid calorie-burning. Additionally, ankle weights make your muscles work harder, boosting metabolism and extending the duration of your calorie burn.

2.     Better Breathing

People with respiratory illnesses like asthma may find comfort with ankle weights. But while running, you must fasten them around your wrists rather than your legs. The additional weight in the upper extremity increases the heart and respiratory rates, which are crucial for healthy breathing and the development of the respiratory muscles. You can add ankle weights to your breathing exercises for more efficiency, but you should consult your doctor first.

3.     Improved Stamina

Additionally, ankle weights can improve stamina, mainly when used to prepare for long-distance running. Exercising with ankle weights makes your legs heavier and requires more effort to bring them up. Your heart rate goes up, your calorie expenditure goes up, and your leg muscles get stronger over time.

Benefits of Using Ankle Weights | Increased Stamina

Your stamina is enhanced by elevated heart and respiratory rates, which might enhance your performance in endurance events. Additionally, exercising using ankle weights will help you develop more quicker and faster movements because working out with them makes your legs stronger for faster reaction time and explosiveness.

4.   Strengthened Bones and Muscles

To strengthen weak leg bones, doctors typically advise wearing ankle weights. Several doctors have successfully employed this approach to help patients whose weak bones prevented them from running marathons. Ankle weights add resistance to build and sculpt your leg muscles and is a significant advantage to bone health.

They increase the difficulty of specific movements, which makes your muscles work harder and causes your leg muscles to grow. When performing these leg workouts, remember to add ankle weights.

5.     Stronger Ab Muscles

Using ankle weights, you may strengthen your core and develop stronger abdominal muscles. They add weight to your legs, increasing resistance when performing ab exercises that involve leg movement. Wear them while performing ab exercises, including lying leg lifts, suspended knee raises, and flutter kicks.

6.     Your Ability for Aquatic Workouts is Enhanced

ankle weights for aquatic swimming & exercise | Physical Therapy NYCAnkle weights can enhance your swimming efficiency and other aquatic exercises if you enjoy them. While swimming, ankle weights make your hands and legs work harder, which raises your heart rate and causes you to burn more calories. While conducting aquatic workouts, ankle weights put less strain on the knees and joints, lowering the risk of injury but remember to keep it light as they also add weight.

7.     Ankle Weights Offer Versatility

The versatility of ankle weights is among the main justifications for utilizing them. Ankle weights could be utilized in every session, unlike most training equipment only suitable for specific exercises. Ankle weights are ideal for body weight and cardio exercises like running, jogging, cycling, and walking and can easily be worn around the wrist as well for upper body workouts.

Benefits of Using Ankle Weights: Conclusion

In addition to enhancing the impact on weight loss during your workout sessions, ankle weights also provide you with additional health and strength benefits. If you require professional assistance using ankle weights for weight loss or general physical therapy services, get in touch with us at ActiveCare Physical Therapy ®.

We would love to hear from you!

ActiveCare Physical Therapy ©
29 West 38th Street
Suite 601
New York, NY 10018
(212) 777-4374

Posture Mistakes

What are the most common posture mistakes? Body aches and muscle stiffness are often caused by extensive physical activity or weakness. However, people seldom think about another one of the primary reasons behind it, which is bad posture. Sitting or walking in bad postures becomes so routine that you might not even notice it daily.

posture mistakes

It is pretty easy to look at and identify bad posture in the people around us, but it is challenging to identify one’s own posture. However, if you experience body aches or muscle stiffness regularly, you should consider and examine your posture mistakes.

Common Posture Mistakes and How to Fix Them

Bad posture is one of the leading causes of back and muscle pain. Correcting your bad posture might take some time and effort, but working on it can significantly benefit your body. Here are some of the most common posture mistakes and the ideas regarding how you can fix them.

1.     Slouching on the Chair

Slouching can overstretch and strain your muscles and tissues, which can cause pain afterward. You need exercise to strengthen your hip, back and core muscles to correct your posture. Strengthening your core muscles will also help stabilize your spine which is necessary for good posture.

2.     Sticking Out your Bottom

A stuck-out bottom or pronounced curve in the lower back is also known as hyperlordosis. This posture mistake results in an inward curve of your lower back, creating somewhat of a ”Donald Duck” posture.

To correct this posture mistake, buttock and core strengthening exercises and thigh stretches, especially the hip flexors are recommended. Some other easy tips to correct this posture are:

  • Pulling in your abdomen
  • Keeping your tailbone and pelvis relaxed and down
  • Balancing your weight equally on both feet
  • Keeping your feet apart at a hip distance
  • Keeping your legs straight and knees relaxed
  • Avoid tilting your head backward, sideways or forward

3.     Standing with a Flat Back

A flat back indicates a tucked-in pelvis and flat lower back, instead of a natural curve of your low back. People with a flat back face difficulty while standing for extended periods. This posture results from the muscle imbalance that causes you to lean your head and neck forward, further leading to upper back and neck strain.

To correct this posture mistake, you should exercise to strengthen your buttocks, neck, core, and shoulder muscles, emphasizing the arch so your back comes in a natural alignment and your low back curve returns.

4.     Leaning on One Leg

Leaning on one leg seems comfortable when standing for an extended period of time. However, this puts extra pressure on one side of your hip and lower back. To correct this posture, you must distribute equal weight on both legs.

5.     Text Back and Hunched Back

Hunching on the keyboard becomes standard practice for some, resulting in a weaker upper back. This posture, with time, can make you develop an upper back that is rounded along with a stiff neck and shoulders. To correct this common posture mistake, you should perform strengthening exercises for the upper back, lower back and shoulders. Neck posture drills and chest stretches dramatically help correct a hunched back.

Posture mistakes most common | Best physical therapist NYC

Benefits of Avoiding Posture Mistakes

You might not realize it, but posture mistakes can significantly affect your body’s health and wellbeing. Here are some of the significant benefits of avoiding posture mistakes:

  • Decreases wear and tear of your joints, which leading to joint ailments like arthritis.
  • Good bones and joint alignment leads to effective muscle recruitment.
  • Prevents muscle pains and backache.
  • Decreases undue stress on your spine.
  • Ensures that your spine is not fixed in abnormal positions.
  • It prevents fatigue which is caused by muscle mal-alignment
  • It prevents muscle stiffness and soreness

Posture Mistakes: Conclusion

Posture mistakes are a bad habit and if not paid proper attention, they can lead to severe muscle strains and tissue damage.

If you are facing problems in correcting your posture mistakes, you can request a physical therapy session at ActiveCare Physical Therapy ©. Call us at (212) 777-4374 to schedule your initial evaluation today. We would be happy to hear from you!

Carpal Tunnel Syndrome and How a Wrist Brace Can Help

What is carpal tunnel syndrome and can a wrist brace help improve this condition? If you ever feel numbness, tingling, or pain in your fingers, forearm, or hand, you might be a victim of Carpal Tunnel Syndrome. This medical condition happens when the median nerve of your hand is compressed or squeezed.

Carpal Tunnel Syndrome Wrist Brace

This nerve goes all the way to your wrist, and can further lead to dysfunction in your hand, wrist, and forearm. Once you begin to feel any of the symptoms of carpal tunnel syndrome, you should get it checked immediately, as ignoring the condition can lead to permanent dysfunction. Here are some of the main symptoms to know the indication and the ways you can treat carpal tunnel syndrome:

Cause and Symptoms of Carpal Tunnel Syndrome

Many reasons can cause a person to have carpal tunnel syndrome, such as:

  • Hereditary traits can significantly cause a person to experience carpal tunnel syndrome.
  • Excessive use of hands, and repetitive movements in the exact positioning daily or for a prolonged period can put pressure on the nerves of your wrist.
  • Extreme extension and flexion of your hand and wrist for a prolonged period also increases pressure on your hand’s and wrist’s nerves.
  • Hormonal changes during pregnancy also cause swelling, which sometimes puts undue pressure on the nerves of your hand and wrist.
  • Certain existing health conditions, such as arthritis, thyroid gland, and diabetes, are also some significant reasons for a person having Carpal Tunnel Syndrome.

The causes can vary from person to person. Symptoms of carpal tunnel syndrome are vast, but should not be ignored at any cost. These symptoms start gradually and even disappear after a short while, but they can get worse if not treated in time. Some common symptoms include:

  • Tingling or pain that travels from your forearm towards your hand (mainly the first 4 digits thumb through ring finger).
  • Pain, tingling, numbness, or burning sensations in your fingers that wake you up at night.
  • Shock-like occasional sensations in your fingers, including your thumb.
  • Feeling clumsiness and weakness in your hand might decrease the ability to perform daily tasks.
  • Numbness, weakness, and proprioception lead to dropping objects.

Treatments for Carpal Tunnel Syndrome

If carpal tunnel syndrome in diagnosed at an early stage, your doctor might recommend you to mitigate the issue by non-surgical treatments, such as:

  • Wearing a brace or splint at night reduces the bending of your wrist, decreasing the pressure on your nerves. Keeping your wrist in a neutral position at night and supporting the hand nerves throughout the day is the most effective treatment.
  • Some anti-inflammatory medicines like Naproxen and Ibuprofen also relieve inflammation and pain.
  • Changing your activities and hand movements that increase the pressure on the nerves and aggravate the symptoms also help.
  • Some doctors prescribe hand gliding exercises that help your median nerve glide better.
  • Anti-inflammatory steroid injections like cortisone and corticosteroid also relieve pain and inflammation.

Carpal Tunnel Syndrome Wrist Brace Causes

How a Wrist Brace is an Option for Carpal Tunnel Syndrome

Wrist brace for carpal tunnel | Best PT NYCMost people tend to bend their wrist unconsciously during their sleep, which puts pressure on the median nerve of their hand. Wearing a wrist brace keeps your hand in a neutral position, keeping you from bending it at night.

If you wear it during the daytime, there will be less pressure on the nerves while you carry out your daily activities. Wearing a wrist brace not only decreases the pain and inflammation of your fingers, wrist, and forearm, but also minimizes the symptoms and helps resolve the condition to a great extent.

Wearing a wrist brace is the most effective non-surgical option that relieves you of your pain and supports your hand movements and proper positioning. These wrist braces come in different sizes and even adjustable bands, so you can adjust the pressure as per their comfort and need.

Carpal Tunnel & Wrist Braces: Conclusion

Carpal tunnel syndrome is a common condition especially with the increase in at home work and digital attachment to our gadgets. The patient can be relieved of pain and symptoms through early diagnosis and treatment. There are many ways of treating this condition, including non-surgical and surgical treatments; however, the most effective conservative way of treatment is wearing a wrist brace throughout the night and even during the daytime if needed.

If you are looking for a wrist brace or education on this condition, call us for a consultation at ActiveCare Physical Therapy ©. This wrist brace will help relieve you of the burning and pain and minimize the symptoms of carpal tunnel syndrome.

ActiveCare Physical Therapy ©
29 West 38th Street
Suite 601
New York, NY 10018
(212) 777-4374

Contact Us

ActiveCare Physical Therapy Has Moved! New Address & Video Tour

We moved right around the corner to a bigger and more beautiful space! We were officially in the space on Monday, October 31st, 2022.

Please note our new address:

ActiveCare Physical Therapy ®
29 West 38th Street, #601

between 5th & 6th Avenues
New York, NY 10018

Our office phone and email will remain the same: 212-777-4374 and

Check out the video below to see and hear about our new location:

We look forward to continuing to work with you and hope you enjoy our new location!

Karena & The Team at ActiveCare Physical Therapy

Massage Guns

Massage guns are wireless portable devices used to massage and provide vibration to soft tissues to soothe muscle stiffness and soreness. They are called ‘vibration therapy’ and ‘percussive massage treatment,’ due to their function and sound.

Best massage guns NYC | Best PT

Massage guns are getting more popular than ever due to their benefits. They are most popular among people who work out vigorously or perform extreme physical activity. Here is a detailed outlook on everything you need to know about massage guns, what they are, how they work, and whether they are worth it.

What is a Massage Gun?

Massage guns are wireless handheld devices that appear like power drills. They mostly come with rechargeable batteries and with different attachments. They are mainly used to relieve muscle tension and soreness, especially after a workout or vigorous physical activity.

These vibration guns provide you with vibration therapy, or a feeling of your muscles being worked by a person for relaxation of stiff and sore muscles. These massage guns not only reduce stiffness and soreness of your muscles, but also increase blood flow resulting in enhanced flexibility and looser muscles.

How to Use a Massage Gun?

To use a massage gun, you have to place it on your muscles and turn on the device. It will start to percuss (move up and down) and vibrate at a lower movement amplitude and higher frequency which promotes recovery of your sore muscles from a workout.

An effective massage gun can be used whenever you want to relieve muscle tension, after a workout, or even before the session for increased flexibility. You place it on the area that feels stiff or sore, and add as much pressure as you want.

You can keep massaging the desired area from 15 seconds to up to two minutes. Some machines also have monitors connected to an app to indicate how much pressure you should exert for how much time.

Always avoid bony areas, especially if you have had an injury or surgery in the past and there are any skin issues. Consult with your health care provider first if you experience any significant existing medical condition related to muscles and bones.

How to Choose a Massage Gun?

Massage guns are readily available, so you should choose one carefully. A top-quality massage gun can cost you several hundred dollars, so you should always check online reviews before buying one.

Massage guns come in different sizes and shapes, giving you many options to choose from. Some come with adjustable handles and heads that give you the liberty to reach different areas of your body that are not easy to reach.

Consider the muscles and areas you want to work to choose the appropriate pressure and size. For massage guns you can take on the go, get a smaller size as it can easily fit in a backpack.

Types of Massage Guns

Go for a massage gun with enhanced settings and features, so you can adjust the pressure and vibration movements to your comfort level. You want this device to relax your muscles and not worsen the pressure and stiffness.


Massage guns are an effective device that can efficiently relieve muscle soreness and stiffness. They provide comfort and relaxation after a workout session or any aggressive form of physical activity.

If you are looking for massage therapy or an effective massage gun from our products page, you can get it from us at ActiveCare Physical Therapy®. We would be happy to hear from you!

ActiveCare Physical Therapy ©
29 West 38th Street
Suite 601
New York, NY 10018
(212) 777-4374

Importance of Pilates for Rehabilitation

How effective is pilates for rehabilitation? Getting injured can throw a wrench in your plans, and cause a lot of inconvenience. Moreover, it can cause sideline you from your normal routine and cause you to feel dejected. On the other hand, it might signal the beginning of a voyage of rediscovery, fresh ideas, and untapped strength.

Best Pilates for Rehabilitation NYC

According to studies, Pilates is beneficial for rehabilitation, since it helps lessen pain and incapacity. The leading Pilates training institutes now provide specialized programs for PTs (physiotherapists) and other medical professionals because Pilates for rehabilitation is becoming more and more common in physiotherapy clinics and hospitals worldwide.

Pilates for rehabilitation is a growing phenomenon, and if you are thinking about its impact and benefits, here are some critical factors for you to understand the importance of Pilates for rehabilitation.

Why Go for Pilates?

Many weekend warriors, who spend the week sitting down before getting intensely into an extreme sport without training, suffer injuries. Injuries to the back, wrist, hip, shoulders, and knees are most common. Pilates is an excellent approach to getting the body ready for regular activities, sports, or other demanding forms of training. It aids both injury prevention and injury recovery.

Due to its rehabilitative character, doctors and physical therapists advocate Pilates as the preferred therapy for rehabilitation. It’s a full body workout that encourages strength, agility, and good posture. The practice of pilates satisfies the requirement for both flexibility and stability in a healthy body. Pilate movements can be altered to suit the needs of injured clients. Several kinds of pilate exercises and variations work on the injured area to build strength and support.

How Can Pilates Impact Injuries?

No form of exercise, including Pilates, can ensure that you won’t get hurt. Being physically active and in tune with your body can positively impact how badly you are hurt and how quickly you may recover.

You can gain internal strength and stability with a regular Pilates routine. It enhances bone density, balance, and range of motion, aligning and balancing the body’s muscles. Pilates promotes proprioception, the ability to perceive and know one’s position in space. All of this adds to improved body reflexes and balance, which helps shield against slips, trips, and injuries brought on by overuse or repeated motions.

Why is Pilates a Better Option Than Conventional Exercise for Rehabilitation?

Pilates for rehabilitation concentrates on the person’s demands, proprioception and posture. Most conventional exercise emphasizes weight reduction or gains with increased sessions or heavy weights. The emphasis in Pilates is placed on maintaining proper mobility across the entire body to gain strength through stability.

Employing pilates for rehabilitation helps to bring balance and functionality to the body by strengthening the weak areas. Pilates is both a short and long term answer, since it will safely enhance your present condition while steadily preparing you for more complex moves.

Pilates for Rehabilitation PT NYC

The practice of pilates was established on its principles which stress the quality of movement by focusing on breathing, attention, flow, and precision. There is an old school belief that after becoming hurt, one should merely rest; yet inactivity is bad for general health. The body must continue to move, and Pilates for recovery enables this safely and gently. The injured person may find conventional types of physical activity and even rehabilitation too demanding, if not appropriately prescribed.

Pilates for Rehabilitation: Conclusion

We can conclude that pilates for rehabilitation is an effective and safe way to treat injuries and get fit. If you are recently injured and are looking for a pilates rehabilitation session, call us at ActiveCare Physical Therapy® at (212) 777-4374. We would love to hear from you!

ActiveCare Physical Therapy ©
29 West 38th Street
Suite 601
New York, NY 10018
(212) 777-4374

Meniscus Injuries, Causes & Treatments

What are meniscus injuries? The knee is made up of numerous components that all fit together and cooperate to enable motion and the capacity to run and walk. The knee is occasionally susceptible to injury due to its intricate network of muscles, nerves, bones, and other parts. While some wounds may be minor and heal in a matter of weeks, some wounds may be more severe and require surgery to heal correctly.

Meniscus Injuries causes treatment 01

The meniscus is a specific area deep in the knee that can give the feeling of a the knee being sore. Here is a deeper analysis into understanding what the meniscus is, how it may be hurt, and the best ways to recover from injury:

What is the Meniscus?

Two cartilage components, each with a c-shape and similar to a labrum, are located inside the knee. The meniscus, which consists of this spongy yet firm material, acts as a cushion to help the joint be protected from damage. The meniscus helps to balance the weight that is put on the knee in addition to serving as protection against compression.

The outer edge of the meniscus is vascularized (has a blood supply) while the inner edge is not. The meniscus plays a significant function in the knee and can become injured, resulting in various issues. They are susceptible to damage in a variety of ways. For example, a person may tear their meniscus by making a quick motion with their knee while having their feet firmly planted in a different place from the position of the knee or from repetitive stress on it.

Types of Meniscus Injuries

Here are some of the most common kinds of meniscus injuries:

Longitudinal Tears: These tears are also called bucket handles, and they are located around the long axis of your meniscus, often displacing your inner margin and flipping up like a bucket handle.

Horizontal Tears: These tears are located horizontally on the same axis of the meniscus tissues.

Radial Tears: These tears start radiating from your medial rim to the lateral rim of your meniscus.

Oblique Tears: These are total thickness and length tears that run obliquely from your inner edge of the meniscus out into the body of your meniscus.

Complex Tears: These tears are a rare combination of more than one type of any of the tears mentioned above.

Symptoms of Meniscus Injuries

The symptoms of meniscus injuries can be medium to severe. Here are some significant symptoms:

  • Instability
  • Locking or catching
  • Swelling
  • Pain
  • Weakness
  • Popping or clicking
  • Tenderness at the joint line
  • Decreased knee range motion

Treatment for Meniscus Injuries

The extent of the damage will determine how to treat a meniscus tear. A meniscus tear may typically be treated with anti-inflammatory medications and physical therapy sessions. In addition to reducing inflammation, this will also assist in maintaining muscle mass that supports the knee joint.

Meniscus Injuries Causes Treatment Best PT NYC

You can recover quickly when these therapies are applied in a few weeks. If the injury is much more significant but insufficient to require surgery, it might take a little longer. A doctor can prefer to suggest surgery to the patient if the meniscus injury is serious and does not respond to conservative care. In such a scenario, the patient might also be unable to engage in their usual activities until the injury fully recovers.

Meniscus Injuries: Conclusion

Meniscus injuries require physical therapy or surgery, depending on the severity of the injury, your level of function and your goals in activities or exercises. If you want the best option for your meniscus injury, contact us at ActiveCare Physical Therapy®. Or you can also call us at (212) 777-4374. We would love to hear from you!

ActiveCare Physical Therapy ©
29 West 38th Street
Suite 601
New York, NY 10018
(212) 777-4374

Posture Exercises You Should Add to Your Workout

What are some good posture exercises that you can add to your workout routine? If you aspire to look slim, fit, and elegant, having good posture should be your ultimate goal for starters. To improve your good posture, you have to do exercises that help you strengthen your lower back and abdominal muscles. These muscles connect to your pelvis and spine, providing the foundation for good posture.

Posture Exercises Best PT

When exercising, you use specific muscles to move your spine or torso. Many muscles are responsible for keeping your spine and pelvis comfortable and in a neutral position. You engage these muscles when performing sit-ups or planks. To maximize the benefits of your workout, Pilates, yoga, strength training, and fundamental fitness programs target your core with slow, controlled movements.

Posture Exercises You Should Add to your Workout

Adding posture exercises to your daily workout routine will improve your posture and increase your muscle strength. Here are some joint posture exercises that you can choose from.

1.     The New Crunch

This new crunch is also called the “curl-up”. This exercise works on your six-pack and the muscles that rotate around your torso and waist. Lie on your back and spread your feet flat on the floor. Reach your arms to your knees by placing your hands beneath the head without putting extra pressure on the neck.

While exhaling, you can pull your navel up and towards your spine. Curling your shoulders and head slowly off the floor, hold your breath for a few seconds, and lower back down. Repeat this movement three times.

2.     Yoga Sit-Up

This exercise helps activate your obliques, rectus abdominis, and transverse abdominis, the deepest muscle that help pull your abdomen upward and inward towards your spine which stabilizes the spine. You can do this exercise by lying on your back while keeping your legs straight and feet flexed. Reach your arms overhead and press down your lower back on the floor.

Pull your belly button into your spine as you exhale. Slowly roll up, lifting your arms off the floor, after which your shoulders, head and spine, one vertebrae at a time, come off the ground until you’re sitting  upright with your abs still pulled in. Roll back down slowly one vertebrae at a time. Repeat three to five times, increasing the number of repetitions as your core strength improves.

3.     Crossover or Bicycle

This exercise engages all core muscles with a focus on the obliques. Lie on your back, hands underneath your head, head and shoulders raised off the floor, knees drawn into your chest. Squeeze your belly button in and up into your spine as you exhale. Draw one knee in while straightening the other leg and bringing your opposite shoulder towards the bent knee. Repeat on the opposite side. Repeat five to ten times, increasing the number of repetitions as your core strength improves.

Best Posture Exercises

4.     Back Extension

This exercise strengthens the back muscles that support your spine and keep you from slouching. Lie face down on your stomach, hands flat on the ground near your ribs. Straighten your legs behind you and push the tops of your feet further into the floor. Exhale, drawing your abdominal muscles in and up into your spine.

Extend your spine by raising your head and shoulders off the floor, using your back muscles. Slowly lower yourself back down. Repeat three to five times, increasing the number of repetitions as your lower back strengthens.

Posture Exercises: Conclusion

Working on these exercises can help you achieve good posture and lead to a balanced and healthy body. If you want to add more exercises and therapy sessions to your routine, connect with us at ActiveCare Physical Therapy. Call us at (212) 777-4374 to schedule your evaluation. We would be happy to hear from you!

ActiveCare Physical Therapy ©
29 West 38th Street
Suite 601
New York, NY 10018
(212) 777-4374

How to Choose Athletic Shoes?

How do you choose athletic shoes? Athletic shoes are also called sports shoes, gym shoes, and sneakers. They help in preventing injuries and enhancing performance, especially during sports and athletic activities. If you are looking for the best pair of athletic shoes, we are here to help. This article guides you regarding the kinds of athletic shoes and how to choose the best ones for yourself.

How do you choose athletic shoes?

Types of Athletic Shoes

Athletic shoes can be differentiated based on design, weight, and material, among other factors. They  provide different measures of protection for feet and increase productivity during athletic activity.

Following are some of the main kinds of athletic shoes:

Track shoes: These shoes are used for training styles and the unique needs of individual runners.

Field sports shoes: These shoes are studded, spiked, or cleated. These spikes and studs are detachable and replaceable, and their formation varies from sport to sport. The field shoes are mainly used for games like soccer, baseball, and football.

Running or walking shoes: These shoes are mainly used for jogging, walking, running, or exercising.

Specialty sports shoes: These are designed for sports such as aerobic dancing, bicycling or specific sports.

Court sports shoes:  These shoes are designed for courts for games like volleyball, tennis, and basketball.

Outdoor sports shoes: These shoes are made for recreational activities, including hiking, fishing, boating, and hunting.

Things to Consider While Choosing Athletic Shoes

Based on the kind of athletic shoes you want to buy, here are some key factors that you need to consider while choosing the best athletic shoes for yourself:

Running Shoes

For running shoes, go for proper cushioning that offers maximum shock absorption. If you want well-cushioned running shoes, go for ones that offer you flexibility, shock absorption, stability in the heel counter, and control. Other considerations are if the shoes are lightweight and offer good traction.

Aerobic Shoes

These shoes should be lightweight to provide shock absorption and avoid foot fatigue. Look for a good cushioning to ensure less stress on the ball of your foot.

Walking Shoes

If walking is your daily activity, go for a lightweight shoe that offers cushioning and support for your foot. A cushioned sole and a comfortable upper that is soft will also greatly help you with long distances.

Basketball Shoes

For playing basketball, you should go for solid shoes with stiff soles that extend up around the ankle. This will provide you with enhanced stability and added support while decreasing the risk of injury and ankle sprain.

Tennis Shoes

To play tennis, you need shoes that stabilize your quick movements side-to-side. These shoes should be flexible so you can move quickly and easily without interrupting the game.

Cross Trainers

The cross trainer shoes have almost all the qualities in the other athletic shoes. They are flexible from the front and offer lateral control. These shoes can go well for many sports and activity.

How do you choose athletic shoes? | Best Physical Therapy

Some More Tips on How to Choose Athletic Shoes

  • Before buying, try on athletic shoes after your workout or at the end of the day when your feet are at their largest; this way, you will be able to choose the perfect fit for your feet.
  • Run or walk a few steps to ensure that the shoes are comfortable.
  • Try to purchase shoes from a specialty store to get valuable advice on the shoes for your needs.
  • When trying the shoes, wear the same pair of socks you wear for your sport and other activities.
  • Check for a firm grip on the heel of your shoes and ensure that they don’t slip when you run or walk.
  • Change your shoes regularly, mainly after every 300-500 running miles, as the cushioning of the shoes is greatly affected and worn down after some time.

How to Choose Athletic Shoes?: Conclusion

Working on the tips and advice mentioned above, you can easily choose the best athletic shoes for yourself. You can reach us at ActiveCare Physical Therapy if you want more information on athletics and athletic shoes. Or call us at (212) 777-4374 to schedule a free consultation. We would be happy to hear from you!

ActiveCare Physical Therapy ©
29 West 38th Street
Suite 601
New York, NY 10018
(212) 777-4374

All You Need to Know About The Graston Technique

The Graston Technique is quickly gaining recognition inside and outside the physical therapy community. In 1994, an amateur athlete disappointed by his lack of improvement after suffering a knee injury gave birth to this technique.

The Graston Technique

The Graston Technique is renowned for its one-of-a-kind tools, incredible outcomes for acute and chronic wounds, and specialized training programs. These are exclusively accessible to licensed therapists, physicians, chiropractors, athletic trainers, and other healthcare professionals. If you are not quite familiar with this specialized technique, here are some more details:

How does Graston Technique work?

The Graston Technique is a type of instrument-assisted soft tissue mobilization (IASTM) for the rehabilitation of injuries. IASTM is characterized as the application of devices or tools to help identify and treat movement dysfunction brought on by pain and affects the modifications of the muscles and ligaments.

Physical treatment using the Graston Technique is distinct from other IASTM products. This is a result of its special equipment and protocol, which has been studied and taught for over 20 years. Specialists design Graston massage instruments from medical grade stainless steel, with beveled edges and curves to detect myofascial limitations, unlike conventional tools manufactured from wood, ceramic, or stone.

Six Graston physiotherapy tools, ranging in size and shape from the neck to the sensitive areas of the foot and ankle, are used to treat different body sections. These instruments are only accessible to qualified professionals who have finished the in-person or online Graston therapy training courses.

Procedures of the Graston Technique

The Graston Technique for treating pain is most successful when used in conjunction with rehabilitative activities and modalities. The technique refers to the use of GT instruments and their specific strokes on soft tissues. The Graston Technique, followed by cardiovascular warming up to the tissue and treatment area, stretching, bracing, and other therapy, are the fundamental elements of this techniques protocol.

Here are the step-by-step procedures followed in the Graston technique:

Cardiovascular Warm-Up

It’s critical to treat these pain regions and identify the underlying reasons for the pain. Performing both encourages overall physical health. For instance, patients may seek the help of a therapist if they have neck pain from a car accident.

Before beginning to apply the technique for leg pain or other types of pain, the cardiovascular element is essential. This happens because it improves the atmosphere for healing by increasing the area’s blood circulation.

The Graston Technique | Best PT

Applying the Technique

The practitioner applies the Graston Technique by utilizing precise pressure and strokes. They only employ the properly chosen treatment method for a short period, usually eight minutes for each body area.

Post-Treatment Cool Down

The patient next performs strengthening exercises with low resistance and high repetitions to help with the mobility limitation. The practitioner then uses cryotherapy, which is often a cold pack. This lessens discomfort or edema following Graston Technique. This is especially beneficial for the hands, knees, and flat parts like the back or neck, where the ice pack can be concentrated. If vasoconstriction is contraindicated for the condition, then it will not be used.

How Effective is the Graston Technique?

The effectiveness of the Graston technique is attributed to its ability to mobilize scar tissue and the pain cycle. Soft tissue range of motion and flexibility alter as a result. Soft tissue constraints are made more evident by the Graston massage tools. Using the technique allows the provider to diagnose the soft tissue limitations and then apply the appropriate technique to release or mobilize the tissues.

The clinical health care advisor uses these instruments as therapeutic tools, manipulating them in various ways to address the soft tissue adhesion. To apply regulated micro-trauma to the area, they do this. The doctor causes micro-trauma to start an inflammatory response that aids in healing the injured area. The proper arrangement of collagen fibers is then redistributed, and collagen renewal is also stimulated by the Graston technique, which enhances tissue health, flexibility, range of motion, and mobility.

Conclusion: Contact a Reputable Physical Therapist

The Graston Technique is an instrument-based therapeutic procedure used to help people with injuries and wounds. If you are looking for a credible GT professional, contact us at ActiveCare Physical Therapy. Or call us at (212) 777-4374. We would love to hear from you!

ActiveCare Physical Therapy ©
29 West 38th Street
Suite 601
New York, NY 10018
(212) 777-4374