Seated Butterfly Stretch

ButterflyStretch CollageSeated butterfly stretch is a terrific way to mobilize and strengthen your hips and lower back. This exercise gently strengthens your abdominal and hip flexors and stretches your hip adductors (inner thighs), gluteal muscles and lower back.

Begin sitting tall with a straight spine, placing the bottoms of your feet together in front of you. Use your outer thighs to draw your knees towards the floor, while holding your ankles. Use your abdominal muscles to fold forward.

Hold the pose for approximately 30 seconds to 1 minute and repeat 3-5 times. Remember to breathe deeply throughout the exercise and try to release as much muscle tension as possible with each breathe!

*Modification: If you are unable to maintain a straight spine, sit on a rolled up towel/yoga mat/blanket.

Be careful of New Year’s Resolutions to exercise more!

Many people start new exercise programs as part of their New Year’s Resolution to lose weight, but be careful!  A rushed reconditioning program may find you injured instead.  Doing new exercises with repetitive stress being placed on the muscles, joints, tendons, ligaments and bones may find you more susceptible to sprains, pulled muscles, fractures, shin splints and other injuries.  Proper technique and form can reduce the risk of injury and decrease muscle tension and weakness. NMR uses a functional movement assessment that finds the weak link or physical imbalances within primary movement patterns.  By utilizing the results of this assessment, NMR can help you meet your weight and exercise goals by building your strength, endurance and flexibility by developing an individualized treatment program which takes into consideration your body’s specific needs.

Start the new year and your new exercise regimen healthy, stronger and safe! 
Try this exercise to strengthen and tone your abdominals, core,
glutes, thighs and shoulders.

Plank-croppedPlanks strengthen and tone abdominals, core, glutes, thighs and shoulders.

Starting position: Forearms on the floor, palms down, shoulders and head neutral.  Legs extended.

Exercise:  Firmly brace abdominals; tighten quads (thigh), squeeze glutes. Slightly tuck pelvis under to protect the low back.  Hold for 30 seconds.


Thoracic Spine Yoga Stretch

Dr. Jeremy L. Cohen

Thoracic Spine Yoga Stretch

The Thoracic Spine Yoga Stretch is used to stretch and help relieve pain in the upper – mid back. 

Thoracic Spine Yoga Stretch

How to properly perform this exercise: 

  • Begin on the floor on your hands and knees.  Bring feet together and separate knees.
  • Breathe in and with exhale, right arm reaches under the left shoulder as far as able.  Palm is up.
  • Right shoulder & right side of head rests on the floor as able.
  • Left arm is extended overhead with the hand on the floor, right arm is extended.
  • Press hips back toward feet.
  • Hold for 20 seconds.
  • Reverse.  Repeat 3/X.

Techniques: Left arm may be bent at the elbow as needed. Upper body is relaxed, soften into the pose, and breathe.

Dr. Jeremy L. Cohen, DPT

Dr. Jeremy L. Cohen is a New York and New Jersey State Licensed Physical Therapist who received his Bachelors of Science degree in Exercise Science in 2006 and his Doctorate in Physical Therapy in 2013 from the University at Buffalo. Jeremy has had a wide variety of clinical experiences ranging from working with premature infants in the neonatal intensive care unit to working with patients with complex neurological impairments and chronic illnesses. Jeremy specializes in rehabilitating patients with orthopedic and sports injuries as well as patients recovering from various surgeries. Jeremy has continued his post graduate training by becoming a certified Performance Enhancement Specialist from the National Academy of Sports Medicine and has achieved an advanced certification in Fascial Movement Taping. Jeremy is also certified in integrative dry needling as well as in performing functional movement screenings. Jeremy was awarded membership to the Alpha Eta Society for significant scholarship, leadership, and contributions to the allied health professions.  In the near future Jeremy plans to become certified in advanced manipulative techniques of the spine in addition to becoming a certified orthopedic clinical specialist through the APTA. In his free time Jeremy enjoys playing basketball on two men’s league teams, beach volleyball, and obstacle course races.  

Natural Medicine & Rehabilitation

West End Physical Therapy, 10-12 West End Court, 2nd Floor, Long Branch, NJ 07740 | Phone 732.222.7799

399 Campus Drive, 1st Floor, Somerset, NJ | Phone 908.252.0242| Fax 908.252.0243