Physical Therapy in Calverton NY

Welcome To Within Normal Limits Physical Therapy in Calverton NY

Welcome to Within Normal Limits physical therapy in calverton ny, where your recovery is our top priority. We have locations all over Long Island for your convenience. Contact our team today to learn how we can help you! We pride ourselves on same-day appointments, with affordability, availability, and reachability. We offer a comprehensive range of orthopedic physical therapy and rehabilitation services. our physical therapists are highly trained, skilled professionals. our PTs specialize in ortho, neuro, manual, and geriatric therapies. we manage all phases of your recovery from soft tissue injury to fractures to surgeries and all therapy-related needs. Don’t wait! Get the help you need!

How Do You Activate Lazy Glutes

Glute activation is far more important than just athletic training. Glue activation is key to success in improving speed, acceleration, and explosive power. Athletes with stronger glutes perform better than those with weaker glutes. But, have you thought about the real benefits? Having strong glutes can help improve posture, reduce any chances of injury, athletic performance, and your overall quality of life. Within Normal Limits, physical therapy in Calverton NY, is available today to teach you more about your body and how to strengthen them

What Are Your Glutes?physical therapy in Calverton NY

Glutes are the muscles in your butt. It’s made of 3 large parts. This consists of the gluteus maximus, which is the largest part, it shapes your butt and keeps us upright when we sit or stand. The gluteus medius is the muscle in between the Maximus and the minimus, it helps with the rotation of the leg and the stabilization of the pelvis. Lastly, we have the gluteus minimus the smallest, which also helps with the rotation of limbs and stabilization of the pelvic.  

How Do I Wake Up My Glutes?

 Waking up your glutes comes with a variety of exercises. Our clinic offers physical therapy in Calverton NY. Our physical therapists are highly skilled professionals who work with a compressive range of orthopedic physical therapy and rehabilitation services. You can contact us today to begin strengthing your glutes with us at Within Normal Limits PT  

What Causes Weak Glutes?

 There are many reasons why our glutes can weaken over time. The main reason for weak glutes has been coming from the way we live our lives. We spend most of our day sitting at desk jobs working a 9-5 or we’re sitting through long school hours. Another reason for having weak glutes is how we rely on other muscles throughout the day, because of this our glutes are overly tight. It’s important to understand how to release muscle tightness and ensure proper muscle activation. 

Contact Within Normal Limits Physical Therapy In Calverton NY

Physical therapy in Calverton NY is devoted to helping you feel the best you can. Your butt is capable of generating an incredible amount of power and we want to show you how to use your glutes properly and reduce your chance of injury. Our physical therapists are more than happy to help contact us today to schedule an appointment!

Contact us For Physical Therapy in Calverton NY

Gluteal Retraction Exercises

Even worse is the effect sitting has on your posture. Sitting all day can weaken your gluteal muscles, leading to a debilitating condition known as a lower cross syndrome, which can cause you to experience hip and back pain. Aside from the obvious and limiting your time sitting, strengthening your glute muscles are crucial to proper posture, hip, and back function. Our experts at Within Normal Limits Physical Therapy in calverton ny have compiled some of the best exercises for you to start implementing today for proper glute function!

Glute Bridgephysical therapy in calverton ny

  • Lie faceup on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
  • Lift your hips off the ground until your knees, hips, and shoulders form a straight line. Squeeze your glutes and keep your abs drawn in.
  • Hold your bridged position for a couple of seconds before easing back down.

Try to do this exercise for two sets of 10 repetitions.

Lateral Band Walks

For this one, you want to use a resistance band. 

  • Place the band around your ankles/shin area.
  • Get into a squat position.
  • Maintain the squat position and step out to your right, back, step out to your left, then back.

 In our physical therapy in calverton ny, our experts recommend repeating this movement five times to each side.  

Bent Side Leg Raises

  • Start on your hands and knees with your hands beneath your shoulders and knees beneath your hips.
  • Keeping your knee bent at 90 degrees, raise your leg to the side and squeeze, then slowly lower back down to the starting position.
  • Do this ten times, switch and do it with your other leg ten times! 

Contact Within Normal Limits Physical Therapy In Calverton NY

Try these exercises to avoid complications associated with sitting for extended periods. If you or a loved one is already experiencing any discomfort associated with oversitting, make an appointment with Within Normal Limits Physical Therapy in calverton ny to undergo proper rehabilitation and begin your healing process today! Discover how our team of physical therapists can help you today!

How to Stretch Tight Pelvic Floor Muscles

Like every other muscle, the pelvic floor muscles can develop issues when exhausted. This can be very agonizing and lead to the muscles not functioning as they should. Subsequently, you can, over time, develop pelvic floor problems with bladder, intercourse, bowels, and much more. If you suffer from this condition and are looking for physical therapy in calverton ny, request an appointment today!

Tight Pelvic Floor Muscles:

When your pelvic muscles are exhausted, they will feel tender and even throb as the muscles begin to tighten. On the off chance that you feel continuous pain towards your pelvic floor, it can start to affect your everyday life. Certain exercises and treatments can irritate this and make matters worse as too much pressure is often put on the muscles. You have to be cautious when searching for a safe physical therapist for this very reason. Within Normal Limits, puts your health and safety first.

Symptoms Of Tight Pelvic Floor Muscles:Physical Therapy in calverton ny

  • Pain while urinating
  • Difficulty passing a bowel movement
  • Pain during intercourse
  • Constipation
  • Erectile dysfunction
  • Abdominal bloating and/or tenderness
  • Muscle spasms
  • Recurring Urinary Tract Infections

Treatment At Physical Therapy in Calverton NY:

There are many different treatments for stretching out pelvic floor muscles. Many doctors recommend practicing on your breathing as a first step! Deep breathing includes the stomach and pelvic floor cooperating to advance the unwinding of this muscle. The objective is to diminish pelvic agony, which can assist the muscles with working better to aid in alleviating the pain. A physical therapist can offer many different procedures. One of the procedures is called Biofeedback, which utilizes charts and sounds to screen muscle development. It can assist with explaining how your pelvic floor muscles move and how solid they are. Treatment options also include pelvic massaging, heat, point treatment, and more to prevent pain or spasms from continuing. These treatments specifically target the tightness and allow the pelvic floor muscles to unwind as much as possible.

Visit Within Normal Limits Physical Therapy in Calverton NY

If you feel that you have tried everything and are still having issues with your pelvic floor muscles and are looking for physical therapy in calverton ny, contact us today or book an appointment online!

How To Relax Pelvic Floor

Relaxing the pelvic floor is an important part of any self-care routine. Doing so can help to reduce stress, improve posture, and even reduce chronic pain. Also, relaxing the pelvic floor can lead to improved sexual pleasure and increased bladder control. If you’re looking for ways to relax your pelvic floor, contact Within Normal Limits Physical Therapy in Calverton NY today!

Relaxing Pelvic FloorPhysical Therapy in Calverton NY

One effective way to relax your pelvic floor is through mindfulness meditation. Mindfulness meditation is a practice that encourages you to bring awareness and attention to your body in order to observe how it feels without judgment or criticism. During this process, one can focus on breathing deeply and consciously relaxing individual body parts—including the pelvic floor muscles.

  • Yoga poses are another great way to help relax your pelvic floor muscles. Certain poses like Bridge Pose or Half Butterfly are ideal for targeting the pelvic floor muscles and helping to release tension. It’s important to practice these poses with patience and mindfulness, paying attention to how the pelvic floor muscles feel while in the pose.
  • Kegel exercises are also a great way to relax your pelvic floor. Kegels involve gently squeezing and releasing the pelvic floor muscles multiple times. This helps create awareness of where those muscles are located in the body and can help strengthen them for improved bladder control as well as relaxation benefits.
  • Finally, self-massage is another effective tool for relaxing your pelvic floor. Self-massage encourages increased blood flow and relaxation of the surrounding muscles, which can help to release tension. Be sure to use gentle pressure when massaging this sensitive area and focus on being mindful and in tune with how your body feels during the massage.

Contact WNL Physical Therapy in Calverton NY Today!

Relaxing your pelvic floor is essential for overall health and well-being. With mindfulness meditation, yoga poses, Kegel exercises, and self-massage, you can incorporate these practices into your daily routine in order to effectively relax your pelvic floor. Doing so can then lead to a variety of other positive benefits such as reduced stress levels, improved posture, increased sexual pleasure, and better bladder control. If you’re looking for ways to relax your pelvic floor, contact Within Normal Limits Physical Therapy in Calverton NY today! So dedicate some time each day to relaxing that important body part!

9 Good Reasons To Stretch More Often

Our Within Normal Limits Physical Therapy team develops catered physical activity programs for you. We perform the most effective physical therapy in Calverton NY. Stretching is a beautiful way to stay healthy. Stretching is one of the most underutilized ways to keep your body young and healthy. Daily stretching is proven to increase mobility which will help you stay comfortable throughout the day. Here are nine good reasons to stretch more often: 

Reasons To Stretchphysical therapy in Calverton ny

  1. Strengthens and stabilizes joints: Stretching increases your limbs’ range of motion, which can help support your joint health. 
  2. Helps reduce stress: Our muscles naturally tense up when stressed, and stretching helps release this tension. By trying regularly, you can help your body work through stress more efficiently and reduce the effects of stress on your body.
  3. Improves posture: Tight muscles can lead to bad posture, which can cause pain and other health issues.
  4. Boosts energy levels: Stretching increases circulation throughout the body by getting oxygen and nutrients to our cells more quickly. 
  5. Enhances athletic performance: Stretching is an integral part of any exercise routine, as it helps prepare our bodies for physical activity and can reduce the risk of injury. 
  6. Helps with balance and coordination: Stretching helps to improve our body’s coordination by increasing the range of motion and flexibility of our muscles, which can help us stay balanced and better control our movements. 
  7. Improves mental health: Regular stretching has been shown to improve mood, reduce anxiety, and help with stress management. 
  8. Improves sleep: Stretching helps relax the body and release tension, making it easier to fall asleep and stay asleep throughout the night.
  9. Improves circulation: Stretching increases blood and oxygen flow to your muscles, helping them function better and more efficiently. 

If you have been dealing with stiffness and injuries and need physical therapy in Calverton NY, contact us as soon as possible. 

Within Normal Limits Physical Therapy in Calverton NY

At Within Normal Limits Physical Therapy, we understand the importance of regular stretching for physical and mental well-being. Our team of certified professionals is dedicated to helping you find the best stretches for your body to experience all the benefits of stretching. Visit the best physical therapy in Calverton NY! 

Can You Tear Your Piriformis Muscle?

physical therapy in calverton nyAre you dealing with pain in your buttocks that run down your legs? You may be dealing with piriformis syndrome. This condition arises as a result of a piriformis muscle being torn, overused, and underused, as well as other conditions and injuries. If you think you may have torn your piriformis muscle and are looking for physical therapy in calverton NY, visit us at Within Normal Limits Physical Therapy. 

How Can You Tear Your Piriformis Muscle?

The piriformis muscle is constantly at work. Many of the movements we make daily force the piriformis to exert itself. For some people, with athletes and weightlifters as prime examples, the piriformis works even harder and for even longer. Nonetheless, the piriformis is constantly being used. Many causes of piriformis injuries can occur in many different scenarios. Examples of these causes are listed below:

  • An abrupt twist of the hip.
  • A hard fall.
  • A direct impact.
  • A vehicle accident.
  • A penetration wound that reaches the muscle.
  • Running.
  • Biking.
  • Climbing stairs excessively.
  • Lifting heavy objects. 

You can also get piriformis syndrome by keeping the muscle too inactive. Prolonged sitting and lack of stretching/movement can cause damage similar to that caused by injuries sustained by activity/overuse. 


The pain won’t emerge solely in the buttocks if you have piriformis syndrome. It will radiate down the back of the legs into the feet, similar to sciatica pain. If you’re experiencing these symptoms and are looking for physical therapy in calverton NY, visit Within Normal Limits Physical Therapy.

  • Numbness and tingling in the buttocks radiate down the back of one or both legs.
  • Tenderness of the buttocks.
  • Difficulty or inability to sit comfortably.
  • Pain while sitting that gets worse as you sit for longer.
  • Pain in the buttocks and legs that get worse with activity.

Treatment Options At WNL Physical Therapy in Calverton NY

There is no quick fix for a piriformis tear. However, most cases only require periods of rest combined with heat and ice treatment on the legs and buttocks. When these remedies are ineffective, you may need physical therapy. In either event, we recommend you consult with a doctor so that you can approach your recovery as efficiently as possible.

Physical Therapy in Calverton NY

If you think you may have a torn piriformis muscle and are looking for physical therapy in calverton NY, contact Within Normal Limits Physical Therapy today.

Optimize Your Recovery: Physical Therapy in Calverton, NY

Are you dealing with pain, discomfort, or an injury that’s affecting your daily life? If you live in Calverton, NY, the answer to your problem is closer than you think. This article is your comprehensive guide to physical therapy and rehabilitation in Calverton, and it’s worth your time for the following reasons:

  • Understanding Physical Therapy Clinic near Riverhead: We’ll explore the fundamental concepts of physical therapy, helping you grasp the significance of this practice in the journey to recovery.
  • Choosing the Right Therapist: You’ll discover the importance of selecting the right physical therapist, someone who can guide and support you throughout your rehabilitation.
  • Rehabilitation Techniques: We’ll delve into various techniques used in physical therapy, including manual therapy, sports therapy, and more. This understanding can help you know what to expect during your therapy sessions.
  • Conditions Treated: Explore the diverse range of conditions that physical therapy can address, from orthopedic issues to sports injuries, and how it can help you get back to your regular life.
  • 2023: The Year of Healing: Learn about the latest trends and developments in physical therapy that make 2023 an exciting year for those seeking recovery.

Now, let’s answer some common questions and provide insights into these key topics.

What Exactly is Physical Therapy?

Physical therapy is a healthcare specialty that focuses on improving your physical function and well-being. It uses a variety of techniques to relieve pain, improve mobility, and restore normal body function with occupational therapy.

When Should You Consult a Physical Therapist in Calverton, NY?

If you’re dealing with chronic pain, an injury, or impaired physical function, it’s time to consider visiting a physical therapist. These specialists can develop a tailored treatment plan to address your unique needs. Our physical therapy near wading river, hampton, setauket, and commack in suffolk county.

What Conditions Can Be Treated with Physical Therapy?

Physical therapy is versatile and can treat a wide range of conditions, including orthopedic problems, sports injuries, and even pain associated with pelvic floor dysfunction. Whether it’s a sports-related issue or a simple pain treatment, physical therapy can help.

What Are the Techniques Used in Physical Therapy?

Physical therapists employ a variety of techniques, including manual therapy and sports therapy. These treatments are designed to improve your range of motion, relieve pain, and enhance your physical well-being.

How Can Physical Therapy Assist in Sports Medicine?

Sports therapy is a specialized area within physical therapy. It focuses on preventing and treating sports-related injuries. By addressing these issues promptly, athletes can return to the field in better shape.

Why is Manual Therapy Essential in Physical Therapy?

Manual therapy involves hands-on techniques used by physical therapists to diagnose and treat musculoskeletal issues. It’s a crucial component of many physical therapy programs, as it can help relieve pain and improve function.

What’s New in Physical Therapy for 2023?

2023 brings exciting developments in the world of physical therapy. Innovative technologies, treatments, and approaches are emerging to provide patients with even better care and results.

Why is Choosing the Right Physical Therapist Vital?

Selecting the right physical therapist is essential for effective rehabilitation. A skilled and experienced therapist can guide you through the recovery process, ensuring that you receive the best care possible.

How Can Physical Therapy Benefit Orthopedic Patients?

Orthopedic issues, such as a left knee injury, often require physical therapy for recovery. Physical therapists can help relieve pain and improve function, enabling you to return to your regular activities.

What About Virtual Appointments?

With the advancement of telehealth services, virtual appointments with orthopedic physical therapists are now available. These online sessions offer flexibility and convenience, allowing you to receive therapy without visiting the clinic.

Prioritize Your Health and Well-Being with Physical Therapy

Physical therapy is more than just a medical practice; it’s a pathway to healing, well-being, and an improved quality of life. Your journey to recovery should start with a visit to a physical therapist who can guide you through the process. Remember, pain and discomfort should not be a constant companion in your life. If you’re in Calverton, NY, and need professional physical therapy services, look no further than Within Normal Limits Physical Therapy. Their highly recommended team goes above and beyond to provide the best treatment. Contact them today and put yourself on the road to recovery.