Myofascial Release

Our PTs are trained in the myofascial release approach, which restores the motion and flexibility of the entire spine and pelvis. Here at Pro-Tek Physical Therapy, we use gentle sustained pressure or pulling on the body and apply appropriate pressure to help with back pain.

It's important to get treated regularly, especially when your body show symptoms like muscle aches, tightness and fatigue. Here at Pro-Tek Physical Therapy, we're here to help! We're located at 17-06 Utopia Parkway Whitestone, NY, 11357. Please call 718-489-3535 for further consultation!

Pro-Tek Physical Therapy wishes you and your loved ones a Happy New Years! We hope you stay safe and take care of yourself through the holiday season.

As we enter 2024, it's important to incorporate daily exercise into our lives. Daily exercise is so important for your mental and physical health. Being physically active can improve brain health, reduce the risk of disease, strengthen your muscles and bones, and boost your energy. There are many exercises you can do daily to improve your health, including walking, jogging and cycling. You can also improve your mental health by doing self-check ins, spending time with loved ones, and practicing self-care.

Cervical strength/ROM
1) Begin with back against the wall and feet forward. Turn your head to 1 side & have the back of your hands touch as shown in the 1st image.

2) As you lift your arms up WITH ELBOWS CLOSE TO EACH OTHER, breath in your nose & bring your head closer to the wall.
Repeat 10x’s 1-3 sets and then turn head in opposite direction.

DISCLAIMER: Please consult with a professional physical therapist before attempting!

Advanced Piriformis Stretching

1) Sit on a chair & cross right leg over opposite knee. Keep spine straight. Lean forward and away from crossed leg. Then, lean forward and toward left knee. Hold 20-30 secs. Repeat 2-3x’s.

2) While standing, place 1 leg on a low table with both hands on table. With spine straight, lean forward to feel stretch in hip/backside. Hold 20-30 secs. Repeat 2-3x’s.

Disclaimer: please consult a Physical Therapist before attempting exercise!

Supine Thoraco-Lumbar Rotation Exercise
1) Begin by laying on your back with knees bent and arms spread out to the sides.
2) Rotate your knees to one side while looking the opposite direction. Hold for 3-10 seconds. Then repeat to the other side.
Do 10x’s for 1-3 sets/day.
DISCLAIMER: please consult a Physical Therapist before attempting exercise!

Hip / Low Back Strengthening Lay face down with a pillow under the stomach and forehead resting on your hands, as shown in the image. Tighten your abdominal muscles and glutes while lifting one leg up. Lifting only enough to get the knee off the table, which is only 1-2 inches. Repeat with the other leg. 10x’s. Repeat 1-3 set...