Best Physical Therapy Near Me in Sayreville NJ

If you live or work in Sayreville, New Jersey, there is no need to travel far for your physical therapy needs. Our Twin Boro Physical Therapy office in Parlin provides convenient access to state-of-the-art treatment methods and expert care “near me.”

At Twin Boro Physical Therapy, we pair each patient one-on-one with a physical therapist to maximize your time in the clinic. By pairing one-on-one, our physical therapists are able to monitor your progress and make real-time adjustments to your care plan. As you progress through your rehabilitation, your physical therapist will introduce new treatment methods and modalities to help you reach your goals.

2 easy at-home exercises for neck pain

Whether your neck discomfort stems from a desk job or an injury, having a few at-home exercises and stretches in your routine can help to minimize stiffness and keep your neck alignment in check. If you are experiencing pain, it is recommended to consult your physical therapist before beginning any at-home practices. This is to ensure you are not performing any movements that will slow healing or aggravate your condition. 

For those that are experiencing minor discomfort or who have consulted with their physical therapist, the following exercises are easy additions to your daily routine that can make huge differences in comfort.

Desk neck stretch

This stretch can be performed right at your desk! To perform this exercise, follow these steps:

1. Sit upright in your desk chair and plant your feet firmly on the ground
2. Place your right hand over your left ear while keeping your left shoulder in a neutral position. Be careful not to let the left shoulder drop or raise.
3. Gently tilt your right ear toward your right shoulder. You should feel a stretch along the left side of your neck and shoulder. To gently intensify the stretch, use your left hand to apply soft pressure to the ear.
4. Hold for up to 30 seconds before slowly returning to a neutral position.
5. Repeat on the other side.

When performing this stretch, be mindful of applying too much pressure or any pain you experience. If this stretch leads to discomfort after the stretch, do not perform any additional repetitions and consult with your physical therapist.

Wall push-ups

All you need for this exercise is a sturdy surface, such as a wall. This exercise is designed to strengthen the shoulders, back, and neck muscles with minimal strain on the neck.  To perform this exercise, follow these steps:

1. Stand upright in front of a wall with 1-3 feet between your feet and the wall. 
2. Place your feet shoulder-width apart.
3. Lead forward and place your hands on the wall with your arms straight. Your hands should be placed slightly below shoulder level.
4. Slowly bend your elbows, bringing your chest towards the wall. You should feel your shoulder blades squeezing together.
5. Gently straighten the arms to starting position. 
6. Repeat 10 times then rest. Complete this cycle 1-3 times.

Get started today!

At Twin Boro Physical Therapy, we love meeting new patients and helping them surpass their own expectations. For residents of Sayreville, New Jersey, our Twin Boro Physical Therapy Parlin location provides convenient access to expert professionals “near me”. Schedule your first appointment by calling 732.943.1558 or visiting our website.