ActiveCare Physical Therapy, PC

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ActiveCare Physical Therapy, PC Exclusive Manual Sports Physical Therapy Clinic. Karena Wu, PT, President. Siddhivinayak Temple
Veer Savarkar Marg
Prabhadevi
Mumbai - 400025

With one-on-one hands-on treatment, ActiveCare Physical Therapy (ACPT) specializes in Manual Joint Mobilizations, SpiderTech Kinesiology Taping, Pilates Rehabilitation, Functional Training, Cupping, Vertigo and Graston Technique. ActiveCare Physical Therapy has two locations (Manhattan & Mumbai):

MANHATTAN
ActiveCare Physical Therapy, Manhattan
12 W. 37th Street
Suite 1202
New York, NY 10018

MUMBAI
Prabhadevi Industrial Estate
Unit #9, Ground Floor
Opp.

10/29/2026

Exercise: Prone Press-Up With Overpressure

How to Do It:
Lie face down on a firm surface with your hands near your shoulders.
Press through your hands to gently lift your chest while keeping your hips supported.
Extend your lower back only as far as comfortable.
If instructed by your physical therapist, use gentle additional pressure to increase the stretch. Do not force the movement.

How Long:
Hold for 5–10 seconds, repeating 8–10 times as tolerated.

Benefits:
Helps improve lower back and spinal mobility.
May reduce feelings of lower back stiffness.
Can help some people with lower back pain, depending on the cause and how their symptoms respond to extension.

10/28/2026

Great article by TODAY featuring our very own Dr. Wu

10/27/2026

Exercise: Wall Lat Stretch

How to Do It:
Stand facing a wall and place both hands against it.
Step back and hinge forward at your hips, lowering your chest while keeping your arms extended.
Gently push your hips back until you feel a comfortable stretch along your sides and upper back.

How Long:
Hold for 20–30 seconds and repeat 2–4 times.

Benefits:
Stretches the latissimus dorsi muscles.
Helps improve upper back and shoulder mobility.
May reduce tightness along the sides of the back and improve overhead movement.

10/26/2026

Exercise: Seated Figure-4 Hip Stretch

How to Do It:
Sit upright on a stable surface.
Cross one ankle over the opposite thigh, just above the knee.
Keep your back straight and gently lean forward from your hips until you feel a stretch in your glute and outer hip.
Avoid forcing the stretch or pushing down on your knee.

How Long:
Hold for 20–30 seconds per side.
Repeat 2–4 times per side.
Perform 1–2 times daily, as tolerated.

Benefits:
Helps improve hip flexibility and mobility.
Stretches the glutes and deep hip rotator muscles.
May help ease hip tightness that contributes to discomfort during movement.
Improved hip mobility may support more comfortable movement of the lower back, although this stretch does not directly target the low back.

10/26/2026

Great article by EatingWell featuring our very own Dr. Wu.

10/21/2026

Exercise: Supine Figure-4 Hip Stretch

How to Do It:
Lie on your back with both knees bent.
Cross one ankle over the opposite thigh, just above the knee.
Gently draw the supporting leg toward your chest until you feel a stretch in your hip and glute.
Keep your head and back relaxed, and avoid forcing the movement.

How Long:
Hold for 20–30 seconds.
Repeat 2–4 times per side.
Perform 1–2 times daily, as tolerated.

Benefits:
Helps improve hip flexibility and mobility.
Stretches the gluteal muscles and deep hip rotators.
May help ease feelings of tightness around the hips and buttocks.
Can support more comfortable movement during daily activities.

10/20/2026

Exercise: Wall-Assisted Shoulder Flexion Stretch

How to Do It:
Stand sideways next to a wall.
Place your palm against the wall with your arm extended overhead.
Gently rotate your body away from the wall until you feel a comfortable stretch through your shoulder and upper arm.
Keep your shoulder relaxed and avoid arching your lower back.

How Long:
Hold for 20–30 seconds.
Repeat 2–4 times per side.
Perform 1–2 times daily, as tolerated.

Benefits:
Improves shoulder flexibility and mobility.
Stretches the muscles around the shoulder and upper arm.
May help relieve shoulder tightness and make overhead movements more comfortable.

10/20/2026

How to Do It:
Start on your hands and knees, with your hands under your shoulders and knees under your hips.
Engage your core and keep your back stable.
Extend one leg behind you, lifting it while keeping your hips level.
Avoid arching your lower back or rotating your hips.
Slowly return to the starting position and switch sides.

How Long:
Perform 10–12 repetitions per side.
Complete 2–3 sets.
Move slowly and with control, resting 30–60 seconds between sets.

Benefits:
Strengthens the gluteal muscles.
Builds core stability and control.
Supports hip stability and coordination.
May help improve movement mechanics and support the lower back during everyday activities.

10/19/2026

Tight calf muscles can limit ankle mobility and make everyday movements like walking, squatting, and climbing stairs feel more restricted.

This simple towel-assisted gastrocnemius stretch helps lengthen the calf muscles and improve flexibility around the ankle. Hold for 20–30 seconds and repeat 2–4 times, keeping the knee straight and pulling gently until you feel a comfortable stretch.

10/19/2026

Knee pain? Try this simple mobility exercise!

Address

29 W 38th Street, 6th Floor
New York, NY
10018

Opening Hours

Monday 7am - 8pm
Tuesday 7am - 8pm
Wednesday 7am - 8pm
Thursday 7am - 8pm
Friday 7am - 7pm

Telephone

+12127774374

Website

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