About ActiveCare PT:

  • 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.
  • Physical Therapist and owner Karena Wu 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.
  • 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.

Physical Therapy for Knees

Do you need physical therapy for your knees? Did you recently have surgery or hurt your knee? Or is your knee getting stiff or achy due to arthritis? In any way, you will not feel like getting up and moving your joint. But mostly, doctors suggest physical therapy for such knee conditions. Physical therapy can restore your strength and show you a way to the road of recovery.

Physical therapy, or rehabilitation, can ease you from joint and muscle pain. A licensed and professional physical therapist will use various methods to strengthen your muscles, make your body move, and feel good. Here are some of the methods that a Physical therapist might try on you:

  • Joint Mobilization
  • Soft Tissue Mobilization
  • Limitations Assessment
  • Strengthening Exercises
  • Stretches for Flexibility
  • Kinesio Taping for Stability
  • Ultrasound massage

Physical Therapy for Knees

When you follow the instructions of physical therapists, there are chances that you can reduce your pain and might not need any surgery to recover.

Doctors might also suggest a few weeks of physical therapy after you are done with your operation to recover faster. Your doctor will recommend a physical therapist, or you can contact us to visit a professional physical therapist at our clinic.

Symptoms of Knee Pain

The severity and location of your pain may vary, and depends on what causes you the pain. You can find some symptoms and signs for knee pain below:

  • Inability to keep your knee straight
  • Crunching or popping noises
  • Weakness or instability
  • Warmth and redness to the touch
  • Stiffness and swelling

Physical Therapy for Knees: Causes of Knee Pain

You may be having knee pain due to mechanical problems, injuries, different types of arthritis, and many other problems. Here are some common reasons for developing knee pain:

1.     Injury

A knee injury can damage your tendons, ligaments, bursae (fluid-filled sacs) surrounding your knee joint, and your ligaments, cartilage, and bones forming the joint. Here are some common knee injuries:

  • ACL Injury: This condition is common because people who play soccer, basketball, or any other sports need sudden direction.
  • Fractures: The kneecap breaks while falling or because of a vehicle collision. If you are experiencing osteoporosis, you may get a knee fracture by just stepping wrong.
  • Torn Meniscus: The meniscus comprises of tough cartilage and acts as a shock absorber because of rubbery nature. If you bear weight on your knee and twist, there are chances that meniscus tears up.
  • Knee Bursitis: Due to some knee injuries, you may feel inflammation in the bursae. Bursae are the small sacs containing fluid and cover the knee joint. It helps in sliding ligaments and tendons smoothly over the joint.
  • Patellar Tendinitis: Tendinitis is inflammation and irritation of tendons. Tendons are fibrous and thick tissue attaching bones to muscles. Cyclists, skiers, runners, and those involved in jumping activities and sports may suffer from this condition.

Physical Therapy for Knees 2020-2021

2.             Mechanical Problems

Here some of the mechanical problems leading to knee pain:

  • Loose Body
    Sometimes degeneration or injury of cartilage and bone can cause you to break off your cartilage or bone and float in the spaces of your joint. This will not affect anything until the loose body interferes with the movement of your knee joint. The effect in this condition is as safe as a pencil stuck in the hinge of the door.
  • Iliotibial Band Syndrome
    This occurs when your tissue’s tough bands extend to the outside of your knee or iliotibial band from outside the hip and become tight. They start to rub against the outer part of your femur. Cyclists and distance runners are more likely to develop iliotibial band syndrome.
  • Hip or Foot Pain
    If you are suffering from foot or hip pain, your walking style may change to cope with the joint pain. However, this alteration will exert more pressure on your knees joint. In some of the cases, problems due to the foot or hip can cause knee pain.
  • Dislocated Kneecap
    This happens when the patella, a triangular bone covering the front of the knee, slips off to one side. In many cases, the dislocation stays displaced and visible.

How Can a Physical Therapist Help You?

After consulting a surgeon about your condition, a physical therapist will tell you the extent of activities you should perform depending on the condition of your knee (for example, total knee replacement) you are suffering from. A physical therapist and surgeon might also involve you in physical therapy before surgery to increase your motion and strength. This may sometimes help you in recovering after surgery.

After the surgery, the physical therapist will design a rehabilitation program, especially for you, to quickly gain endurance, movement, and strength and return to your daily activities.

Call Top NYC Physical Therapists Activecare Physical Therapy ©

Contact Activecare PT at (212) 777-4374 to schedule an appointment. Visit our website for more details.

Activecare Physical Therapy ©
12 West 37th Street
Suite 1202
New York, NY 10018

(212) 777-4374


Maitland Australian Physiotherapy Seminars are back!

Activecare Physical Therapy | MAPS Courses

Maitland Australian Physiotherapy Seminars are back! LIVE, in-person classes are now being held at ActiveCare Physical Therapy. These are great continuing education courses for all physical therapists and physical therapy assistants.

Click the link below to enroll now! Seating is limited, classes are filling quickly.

Physical Therapy For The Back

Do you need physical therapy for the back? If you are suffering from pain in your lower back for more than a couple of weeks, your doctor will recommend going to a physical therapist. Following simple measures like applying something cold or hot, or using pain remedies and OTC drugs may help. However, one of the best methods of improving physical pain is exercising and other similar treatments. These treatments occur under the supervision and guidance of a professional physical therapist.

A physical therapist will try to identify the reason for your back pain. They will also determine what type of pain you are having and if it is chronic or acute pain. They will perform various tests and guide you with proper treatment, depending specifically on your condition.

Physical Therapy For The Back

Causes of Back Pain

Our body consists of a complicated structure of bones, discs, tendons, and ligaments. All these work together in supporting the body along and helping us move. The segments of your spine are cushioned with disks that are cartilage-like pads. If you are having trouble with any of these body parts, you may suffer from back pain. However, in some cases, the cause for back pain is unclear.


Back pain commonly occurs due to strain, injury, or tension. The most common causes of back pain are:

  • A muscle spasm
  • Strained ligaments or muscles
  • Muscle tension
  • Falls, fractures, or injuries
  • Damaged disks

Activities that are usually responsible for spasms or strains include:

  • Lifting something too heavy
  • Lifting something improperly
  • Making an awkward and abrupt movement

Structural Problems

There are a lot of structural problems that can lead to back pain. Here are some examples:

1.     Ruptured Disks

Disks cushion each vertebra in your spine. If your disk ruptures, the pressure will fall on your nerves, resulting in back pain.

2.     Bulging Disks

In a similar way as a ruptured disk, bulging disks also cause pain by adding pressure to the nerve.

3.     Sciatica

A herniated or bulging disc can sometimes press against your nerve. This building disk can cause a shooting and sharp pain can travel through your buttocks to the back of your leg.

4.     Arthritis

Osteoarthritis can lead to issues with the joints in your lower back, hips, or other places. In fewer cases, spinal stenosis can occur, where the space surrounding the spinal cord becomes narrow.

5.     Abnormal Spinal Curvature

Your spine may begin to curve in an unusual manner, resulting in back pain. An example of an abnormal curve is scoliosis, in which your spine curves to one side.

6.     Osteoporosis

Bones and vertebrae of your spine become porous and brittle, resulting in fractures.

7.     Kidney Problems

Kidney infection or kidney stones may cause back pain.

Physical Therapy For The Back | Info & FAQ 2020-2021

Movements and Posture

You may suffer from back pain due to poor posture or everyday activities. For example:

  • Twisting
  • Sneezing or coughing
  • Over-stretching
  • Pulling, pushing, lifting, or carrying something
  • Sitting or standing for a long time
  • Straining your neck while using a computer or driving
  • Long drive sessions without any breaks, even when you are hunching
  • Sleeping on a mattress that keeps your spine straight and does not support your body
  • Bending in an unusual way or for a long period

You can improve your posture through the following common activities:

1.    Repeated Motion

If you are suffering from pressure or irritating of the nerve such as spinal stenosis or disk bulging, you can seek help from repeated movement program. During these conditions, pain flows down the legs, and you may feel weakness, numbness, and tingling. Your leg pain may be worse than your back pain.

2.    Stabilization

The second treatment program that is most effective is stabilization exercises. This happens when the muscles of your abdomen stabilize the spine and become weak or can’t work properly.

If you are having back pain, you may find it difficult to engage the correct muscles because the surrounding muscles tighten up and lead to stiffness. With these exercises, stiff muscles will relax. A physical therapist will help stabilize your spine and correct your spinal and abdominal muscles.

3.    Manipulation/Mobilization

When your spine feels stiff, your physical therapist will suggest mobilization and manipulation. In manipulation, a physical therapist will use rapid and short movement over your joint while keeping your body in a specific position. With mobilization, your physical therapist will keep similar positions, but the movement will be gentle and slow.

Consult Activecare Physical Therapy About Your Back

If you are suffering from back pain that does not improve after resting, weakness, and fever leading to unexplained weight loss and numbness in your legs or any other severe condition related to bones, ligaments, and muscles, you should consult a physical therapist.

To schedule an appointment with a physical therapist, call us at (212) 777-4374. Or visit our website for further information.

Medical Grade CBD at 50% OFF!!!

Did you ever want to try CBD but have more questions than answers?

If the answer is yes, ActiveCare Physical Therapy can help!

Now is the time to try VERSEA, and here’s why:

  • VERSEA is seeking people taking or interested in taking CBD to enroll in their research registry
 and is offering discounted product to do so.
  • VERSEA follows FDA/USDA e cGMP regulatory standards.
  • VERSEA is formulated to promote greater absorption for maximum absorption (water-based, not oil-based formula)
    Variety of Hemp-Based products- Topical salve sticks, Gel Capsules, and Tinctures.
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If you’re ready to try NATURAL, PLANT-BASED CBD PRODUCTS like VERSEA let us know!

Call 212-777-4374 or email staff@bestptnyc.com.

CBD Products 50% Off | Activecare Physical Therapy NYC


Well + Good: How to Relieve Sore Muscles in 5 Easy Steps, According to a Corrective Exercise Specialist

ActiveCare Physical Therapy treats multiple sports injuries. Many runners need to understand the importance of rest, warms up, stretching and self massage. The physical therapists at ActiveCare PT educate the patients to understand how to efficiently use their body when running but also how to manage and prevent injuries. To read Dr. Karena Wu’s comments, click here.

Full article link: https://www.wellandgood.com/how-to-relieve-sore-muscles/

Self & MSN: 14 Ergonomic Office Chairs Recommended by Physical Therapists

14 Ergonomic Office Chairs - Best Physical Therapy NYC

NYC’s Best Physical Therapist Dr. Karena Wu and her peers discuss sitting and the need for a good ergonomic office chair. This article mentions 14 different ergonomically correct chairs that can help you if your day requires long hours of sitting.

Sitting is considered the new smoking and can be detrimental to your health. It is important to have a good chair to avoid any musculoskeletal injuries.

To read the MSN Article, click here.
To read the Self article, click here.

ACPT Graduates: Touro DPT Student Kevin Zheng!

ACPT graduates Touro DPT student Kevin Zheng! ActiveCare was able to allow physical therapy students to continue their education with live patients and telehealth during the COVID crisis. We were happy to have Kevin in our office for eight weeks learning advanced manual therapy and holistic care in our NYC office. He treated patients with the practice philosophy ActiveCare PT embodies and is ready to sit for his upcoming boards. Good luck to you Kevin!

ActiveCare Physical Therapy Education | PT graduates Touro DPT student Kevin Zheng

ACPT Graduates | Touro DPT student Kevin Zheng


Physical Therapy Benefits: 15 Surprising Conditions That Can Be Treated with PT | Rasmussen College

ActiveCare Physical Therapy is a host facility for continuing medical education for physical therapists. The variety of injuries that physical therapy can treat is extensive. Dr. Wu contributes to an article that lists many of the unknown conditions that are treated with physical therapy. To read the article, click here.

ACPT is a big believer in education and we promote it extensively. ACPT is a host facility for Maitland-Australian Physiotherapy Seminars (MAPS) and the Graston Technique for both students and practicing physical therapists. We also train physical therapy students in their final clinical affiliations and accept interns who are considering the field of physical therapy. We help guide those considering the field of physical therapy.

Dr. Wu is a recent addition to the MAPS faculty. She teaches both in the US and in India. The ActiveCare facility will continue in person courses this Fall 2020. To see the MAPS schedule, visit www.ozpt.com.

Neck Physical Therapy

Do you need neck physical therapy? To relieve your neck pain and restore body movements, your doctor may ask you to visit a physical therapist. Physical therapy is essential to restore your health, no matter if you have cervical spine surgery or any other condition.

There are two types of treatments in physical therapy; active treatment and passive treatment. With passive therapy, you and your body will relax. This type of treatment also prepares the body for therapeutic exercise, which is a part of active treatment.

Physical Therapy for the Neck

Signs and Symptoms

The symptoms depend on the structure and tissues that are affected, and in severe conditions of injury.

You may be suffering from neck pain for the following reasons:

  • Difficult to look up
  • Difficult to look to your shoulder
  • Muscle spasm
  • Inability to rotate or bend your neck
  • Weak shoulder and arm muscles

Pain in your neck can cause the following:

  • Headaches
  • Tight muscles
  • Weakness in your arms
  • Tingling or numbness in your hands, arms, shoulder, and neck
  • Pain in your upper back, neck, shoulders, hands, or arms
  • Pain gets worse while sitting, reaching, sneezing, or coughing
  • Inability to sit up or straight or stand straight
  • Difficulty in sleeping due to pain
  • Pain gets worse at night or in the morning
  • Inability to stay in one position for a long time, such as standing or sitting, because of pain
  • Feeling of getting stuck in one position, or stiffness while you try to move such as hunching forward, or while leaning your head to a side

How Is It Diagnosed?

A physical therapist will perform a detailed examination and evaluate your health history. He or she may ask various in-depth questions about your injury or pain, such as:

  • When and how your pain started?
  • When does your pain get worse?
  • What are your discomforts, and locations of your discomforts?
  • What activities are you unable to perform?

In order to find the physical problems, your physical therapist will perform various tests on your body, such as:

  • Poor posture
  • Joint stiffness
  • Loss of reflexes
  • Loss of your skin sensation in some area or numbness
  • Tightness or weakness in the muscle
  • Difficulty moving
  • Difficulty walking

If a physical therapist finds the above-mentioned issues in you, he or she will start your physical therapy straight away. This is to get you back on the road to recovery and enable you to perform normal activities.

If a therapist finds any severe conditions while testing, they will collaborate with a surgeon or physician for special diagnostic testing, for instance, MRI. Physical therapists don’t hesitate to work with physicians or any other health care providers, just to ensure that you are receiving a proper diagnosis and treatment that you need.

Neck Physical Therapist Therapy NY NYC

Benefits of Neck Physical Therapy

Physical therapists are experts on body movement. They can improve a patient’s quality of life through patient education, hands-on care, and prescribed movement. Physical therapists provide care to increase the lifespan to anyone with disabilities. Here are some benefits of physical therapy:

1.     Maximize Your Movement

Physical therapists can recognize, diagnose, and treat movement issues. Pain-free movement is essential for living a quality life, your independence, and the ability to earn your living.

2.     Personalized Care That is According to your Needs

Physical therapists design treatment plans depending on each person’s individual needs, goals, and challenges. Physical Therapy helps people manage pain and various other chronic conditions, improve mobility, prevent future chronic diseases and injuries, and recover from injuries.

3.     Care Where You Need It

Physical therapists provide care wherever you need it, including homes, hospitals, nursing homes, work settings, sports and fitness centers, schools, outpatient clinics, and private practices.

4.     Participate In Your Recovery

Physical therapists empower you to stay active with their care. Physical therapists also work with other health professionals to make sure that you are receiving the best care.

5.     Avoid Opioids

In some conditions of neck pain, prescription opioids are part of the medical treatment. However, according to the CDC, health care providers should avoid using opioids. Instead, they should offer safer suggestions to their patients, such as physical therapy. Using opioids for long-term pain may include various risks and side effects such as addiction, overdose, and depression. Furthermore, these risks also include withdrawal symptoms when you stop using opioids.

6.     Avoid Surgery

You should try physical therapy before going for invasive or expensive surgery. For some conditions, such as spinal stenosis, rotator cuff tears, degenerative disk disease, meniscal tears, and knee osteoarthritis, physical therapy treatment is much more effective than surgery.


While treating the neck pain, the main focus of good physical therapy is to recover the flexibility and strength of your neck. To find out more about neck pain or physical therapy, you can visit our clinic. You can find all the details on our website.

If you are looking to set-up an appointment with a professional therapist, contact us today:

12 West 37th Street
Suite 1202
New York, NY 10018

(212) 777-4374

KT Kinesiology Tape & AVP Pro Beach Volleyball Tournament

KT Tape is the official sponsor of the AVP Pro Beach Volleyball Tournament. KT tape is an elastic therapeutic tape that helps with muscle activation, reducing pain, supporting joints and moving fluid. This KT tape application was used to offload or decompress this athlete’s knee joint so she could jump without pain.

AVP Medical Director, Dr. Karena Wu utilizes KT tape in the medical tent on all of the professional beach volleyball athletes. It is a non-medicinal and non-chemical modality that is easy to apply, effects change quickly and the treatment from the tape can last for days. It is lightweight and also gives a sense of support or stability when the tape is on the skin.

Kinesiology taping is a modality found in physical therapy that has been around for many decades. The staff at ActiveCare Physical Therapy are able to assess your condition and determine if kinesiology tape is the appropriate modality for you.

To inquire about kinesiology taping and if it is right for you, please call us at 212-777-4374 or email us at staff@bestptnyc.com.

Photos credit: A-Game Photography

ActiveCare Physical Therapy Offers ClassPass Sessions!

Classpass Partner - Best Physical Therapy NYCActiveCare Physical Therapy is excited to offer Classpass sessions at our convenient location in Midtown, Manhattan. While gyms are still closed with no scheduled reopening date, our facility is fully open and operational. Our office is spacious, and all clients are physically distanced with clear floor markings throughout our facility. Whether you are a beginner trying to reduce the effects of sedentary quarantine, a weekend warrior who is itching for physical challenges, or an athlete in search of a workout, all of our sessions are customized to your level of fitness. All sessions are one-on-one and provided by highly trained and skilled staff. Every class is a full 30 minute session, providing the most efficient and effective workouts. We utilize a Pilates-based approach and integrate the fundamentals of Pilates into every session to tone the core, reduce lower back pain, and improve body control. We adapt to every experience level, from the Pilates novice to the seasoned Pilates practitioner.

Choose from five specialized one-on-one Classpass sessions to best meet your fitness goals:

  1. Pilates Based Core Strengthening
  2. Pilates Based Lower Body Tone and Tighten
  3. Customized Individual Stretch Session
  4. Pilates Based Low Back Pain Reducer
  5. Upper Body Tone and Tighten

We offer flexible and easy scheduling. Morning, daytime and evening sessions are available, and classes can be scheduled far in advance or as little as 15 minutes before their start time. Classes can be scheduled through the link on our website.  

New York City Covid Standards are strictly adhered to by our staff and clients. We perform thorough cleaning of the facility and equipment, masks are required at all times, and temperature checks are completed upon arrival. We hope to see you soon!

Click to view our Classpass page

Call Us: (212) 777-4374 

Have You Tried CBD For Your Arthritis Pain?

The Arthritis Foundation recently asked this question in a 2019 survey, and more than 2,600 arthritis patients answered — the majority of whom had been living with osteoarthritis (52%) or rheumatoid arthritis (45%) for 10 or more years.

87% of those who are currently using it say they use CBD to manage their arthritis symptoms.

The primary reason for using CBD is to relieve pain (94%).

Several survey respondents indicated that they use CBD products for pain because it seems less addictive than opioids; a few say they have also used CBD to help wean off opioids following joint replacement surgery.

“Several of my patients whose professions involve the use of their hands to perform fine motor skills have told me how they use the salve on their hands when they start to ache. Anecdotally this gives them relief and allows them to continue performing their job even when their pain is flaring up.”
-Alex Tauberg, DC, CSCS, CCSP®

Respondents who reported they were not considering using CBD stated that they were managing their symptoms with other treatments, primarily nonsteroidal anti-inflammatory drugs, or NSAIDs.

Though data on the fatal consequences of NSAIDS is lacking, chronic use of NSAIDS was estimated to contribute to 16,500 deaths in 1998. On the other hand, Cannabis has yet to be conclusively linked to even one death.

See ActiveCare Physical Therapy CBD products

Do Hydrophilic CBD Formulations Improve Absorption?

Best CBD Products post physical therapyIn its report on Cannabidiol (CBD) The World Health Organization (WHO) reported that when administered orally CBD is absorbed by the body at an average rate of 6%.

It makes sense that improving this absorption rate could be a good thing for patients and our bet is that improving solubility is the way to do it.

Is there any measurement of its improved absorption for CBD products?

Not yet. However, there is strong evidence from the pharmaceutical world that hydrophilic solutions result in improved absorption.

This article, Polymeric Micelle as a New Carrier in Oral Drug Delivery Systems, shines some light on the science linking hydrophilic to bioavailability.

Here’s are some highlights from the article that you might find helpful:


Most drug products on the global pharmaceutical market are administered orally. According to previous research, about 70% of new chemical entities are poorly soluble in water and 40% of oral drugs in immediate-release formulations, are considered practically insoluble in water.


The procedure of oral drug absorption is very complicated and it undergoes changes by so many factors:

  • Orally administered drugs travel through the gastrointestinal (GI) tract but are not be able to penetrate the GI membrane unless it dissolves in GI fluids, which are hydrophilic.
  • Drugs that are administered orally are exposed to different physiologic challenges such as pH changes and dilution effect and physiologic barriers such as filtration by the spleen or scavenging by the phagocytic system as biological barriers.


Micellization is a drug delivery system pharmaceutical companies use to improve the bioavailability of low solubility drugs. Polymeric micelles are hydrophilic nanocarriers that help drugs overcome both physicochemical and biological barriers by increasing the solubility of a drug while protecting it from physiologic challenges.

One of the most important characteristics of drugs that affect oral drug absorption and bioavailability is the solubility of the drug in hydrophilic liquids which is a physicochemical barrier. As drug solubility in GI fluids increases, the dissolution rate and therefore bioavailability of drug increases as well.

The size of these micelles varies from 10 to 200 nm. This small size offers many advantages, such as evading scavenging by the phagocytic system in the liver and bypassing filtration of the interendothelial cells in the spleen.

Read the Full Article

View our CBD products

ActiveCare Physical Therapy Is Practicing Social Distancing

ActiveCare Physical Therapy practices social distancing as much as we can. We have taken the necessary precautions to continue your care while minimizing contact. We rearranged some things to add more space to our already spacious clinic. Call us or email us now if you are experiencing any pain. We can help you in person or remotely, whichever makes you feel the most comfortable and better as fast as possible. We hope everyone is staying safe during these times but please know we are still here for you!

ActiveCare Physical Therapy participates with PT for Heroes

PT For Heroes-Free Telehealth For Healthcare Pros - Activecare PT NYCPT for Heroes is a nationwide program that offers FREE telehealth physical therapy sessions for frontline healthcare professionals. ActiveCare understands the value of the healthcare system and those treating patients with corona virus. What we can do to help those professionals is offer free physical therapy sessions so they can take care of their own systems to continue their amazing work and take care of their own needs. We all need to stay strong physically, mentally and energetically during this time. This is just another way we can participate in helping fight this novel virus. ACPT also continues to treat those well healthy patients in the clinic and those self-quarantined over telehealth. We will stand strong with the rest of the world to fight and recover as quickly and safely as possible.

To schedule an appointment, please email us at staff@bestptnyc.com or call us at 212.777.4374.

Stretching the Gluteal or Hip Muscles Video

Stretching Your Glutes

2 quick stretches to target the gluteal or hip muscles. This big muscle group powers the hips but also supports the low back. They often feel tight as they do a lot of work to propel you forward when you are walking or running. The two stretches demonstrated in this video are the knee to opposite shoulder stretch and the figure 4 stretch. Both target the hip external rotator muscle.

Low Back & Hip Twist Stretch Video

The following low back & hip twist stretch video shows easy, at home exercises that stretch your low back and glute using your own limb as a weight. It is a rotational stretch in the low back and hip. It will also give you a stretch on the outside of the thigh (the iliotibial band-ITB).

*If you have any symptoms traveling down the leg, please check with your PT before performing this exercise.