As more people are working remotely from home, it’s important to ensure that your workspace is set up properly to avoid neck and back pain. With the right equipment and good posture, you can reduce the risk of pain and injury while working. In this blog post, we’ll provide tips for setting up a proper workstation at home.

  1. Choose the right chair: A good chair can make a huge difference when it comes to maintaining good posture and reducing the risk of back pain. Look for a chair that provides lumbar support, adjustable height, and adjustable armrests. The chair should be able to swivel and move easily, allowing you to reach different parts of your workstation without straining.
  2. Position your monitor correctly: The top of your monitor should be at eye level, so you don’t have to crane your neck up or down to see it. If you use a laptop, consider getting an external monitor to raise it to the appropriate height. Additionally, the monitor should be at least an arm’s length away from your face to reduce eye strain.
  3. Get a keyboard and mouse: Typing on a laptop can put strain on your neck and shoulders, so consider investing in a separate keyboard and mouse. This allows you to keep your arms and hands in a neutral position, reducing the risk of strain or injury.
  4. Take breaks: Sitting for long periods of time can cause back pain and other health issues. Taking breaks to stretch and move around can help reduce the risk of pain and injury. Aim to take a short break every hour, and consider using a standing desk or adjustable workstation to switch between sitting and standing.
  5. Maintain good posture: The way you sit at your workstation can have a big impact on your neck and back health. Keep your feet flat on the floor, and make sure your chair is adjusted so your hips are level with or slightly above your knees. Sit up straight and avoid slouching or leaning forward.

By setting up a proper workstation at home, you can reduce the risk of neck and back pain and improve your overall health and well-being. Make sure to invest in a good chair, position your monitor correctly, get a keyboard and mouse, take breaks, and maintain good posture. With these tips in mind, you’ll be well on your way to a healthier, more productive work environment. If you feel you need some help with your work setup at home, give one of our Physical Therapists a call at 914-738-1748 or email us at

Direct Access to Physical Therapy: What You Need to Know

Physical therapy is a critical component of the healthcare system, and it plays an essential role in helping people recover from injury, manage chronic conditions, and maintain good physical health. However, accessing physical therapy services can be challenging, especially if you need to see a specialist or need care quickly. That’s where direct access comes in.

What is Direct Access?

Direct access refers to the ability for patients to receive physical therapy services without a physician’s referral. In other words, patients can self-refer or go directly to a physical therapist for evaluation and treatment. This is different from traditional models, where patients must see a doctor first and then receive a referral to a physical therapist.

Why is Direct Access Important?

Direct access provides several benefits to patients. First, it can reduce the time it takes to receive treatment, which is particularly important for people with acute injuries or conditions that require prompt attention. With direct access, patients can be seen by a physical therapist quickly and start receiving care as soon as possible.

Second, direct access can also save patients money. By eliminating the need for an initial doctor’s appointment, patients can avoid paying additional co-pays, deductibles, or other associated costs. Furthermore, research has shown that physical therapy is often the first line of defense for many conditions, and starting treatment early can help avoid more expensive interventions down the line.

Third, direct access can improve the quality of care that patients receive. Physical therapists are experts in movement and function and are trained to evaluate and treat a wide range of conditions. By seeing a physical therapist directly, patients can receive a more thorough evaluation and a treatment plan tailored to their specific needs.

What Should You Expect with Direct Access?

When you see a physical therapist through direct access, you can expect a comprehensive evaluation and treatment plan tailored to your needs. During your initial appointment, the therapist will assess your condition, review your medical history, and develop a plan of care. Depending on the nature and severity of your condition, the therapist may also perform hands-on techniques, provide exercises and stretches, or use modalities such as heat, ice, or electrical stimulation.

In many cases, physical therapists are authorized to make a diagnosis and can work collaboratively with other healthcare providers to ensure that you receive the best possible care. If additional medical intervention is necessary, the therapist will make a referral to the appropriate specialist.

In conclusion, direct access to physical therapy is an excellent option for people seeking prompt and effective care for their conditions. With its many benefits, including improved access to care, lower costs, and better quality of care, direct access is a valuable option for anyone looking to improve their physical health and wellbeing.

By Hai Lin, PT, DPT

So the majority of the population have some point in their life experienced low back pain (LBP), if you’re reading this there’s a good chance you might have also. Whether you are the trusty mechanic down the road or the 14 year old gymnast everyone can bond over the physical impact low back pain can have in everyday function and activities. In this respect everyone is privy to the debilitating effects low back pain may have. What’s even more debilitating is being unable to recognize the origin of your back pain.

Typically LBP typically stems from three origins:

  1. Neural origin
  2. Joint
  3. Muscle

Back pain that’s neural in origin is typically :

  • numbness or tingling like a pins and needles type feeling
  • may travel below your knees and further to your feet
  • may be relieved / aggravated with changes in leg positions

Back pain that’s joint in origin is typically:

  • feels like stiffness on the same side when you bend your back to the side of stiffness
  • localized to the spine, unilateral
  • affected with either bending / or extending your back
  • can be identified if I were to ask you to point to your pain with your index finger

Back pain that’s muscle in origin typically:

  • feels like a dull/ achy sensation
  • may be tenderness to touch
  • follows a distinct figure like a muscle !
  • feels like a pulling sensation one side when you bend to the opposite side the pull is on

Thinking to treat low back pain with a one size fits all solution would be a travesty. The reality is we are all complex individuals with our own unique movement systems. How I move, is different from how you move, and that would be different from how my Biomechanics textbook says how humans move. In order to ensure that you get back to doing what you love to do, know what the lock is before you insert the key in.

So make sure to schedule your appointment at Symmetry Physical Therapy (914-738-1748) after reading this post, for a thorough investigation into whats at the root of your low back pain.

Image  —  Posted: March 26, 2019 in Uncategorized

Fall Marathon Training and Injury Prevention

By Chris Lauretani, PT, MS, CSCS, CKTP

Physical Therapist and Injury & Rehab Consultant

Depending on which fall marathon you are planning to run, chances are by mid-August, you have begun your training. Whether your plan calls for 3, 4, 5, or 6 days of training, these late summer runs can be a grind, especially when juggling, work, kids and the hot, humid, summer weather. If you are running your first marathon or your twenty first, there are a few things to keep in mind as you continue your training so you are not limping to the start in October or November.  The following post with focus on outlining some exercises that are important in the development of your summer training routine as well as some hydration facts and tips to carry you through the race.


Fall Marathon Strength Training and Hydration Basics











































Aside  —  Posted: August 28, 2015 in Uncategorized
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Athletic tape has been a staple of certified athletic trainers and healthcare practitioners for decades. As a certified athletic trainer myself, I have lost count of how many ankles I have taped up for practices and/or games. I have found that I can brace almost any injury with only a roll of 1.5 inch white adhesive tape. You would be surprised how crafty one can be with a simple roll of tape. So when kinesiology tape was introduced to me, I was a tad skeptical. I mean after all, I can do anything with white tape right?

I was offered the opportunity to take all three Kinesio Taping Association International (KTAI) approved courses in the winter of last year. After taking the courses and utilizing this new tape in my athletic training room, I found the advantage of having more than just white tape at my disposal. While white athletic tape is rigid and meant to offer support by therapeutic joint restriction, kinesiology tape is meant to offer support and stability without restricting joint/muscle mobility and facilitate the body’s natural healing process.

Kinesiology tape was first designed by Dr. Kenzo Kase in Japan in the 1970’s and made its international public debut during the Seoul Olympics in 1988. Since then, Dr. Kase has continually studied and advanced the tape itself as well as developed the Kinesio taping method practiced by certified practitioners internationally.  The tape itself provides soft tissue manipulation and targets different receptors in the somatosensory system of the body. It can alleviate pain and facilitates lymphatic drainage by actually lifting the skin and increasing the interstitial space, allowing for a decrease in inflammation to the affected area. The tape was also designed with every patient in mind. It is latex-free, gentle enough for both pediatric and geriatric patients and can last several days when applied correctly.


Now although it may look like anyone can apply the tape by simply placing it on the skin over the affected area, it is important to understand that there are many variables that go into the tape’s application process that determines its efficacy.  These variables are taught only in the approved kinesio taping courses offered by the KTAI. It is important to talk to your physical therapist, athletic trainer or healthcare provider and find a Certified Kinesiology Taping Practitioner to apply the tape if needed.

For more information about Kinesio Tape and where to find an approved KTAI course near you, visit

By Amanda Bachmann, MS, ATC

find your atc

Have you seen this health care professional??

Often present on athletic fields and courts alike. Typically seen sporting the traditional sports medicine garb of khakis and a polo shirt along with an ever-fashionable fanny pack that is undoubtedly stocked with tape, gauze, scissors and an assortment of other emergency medicine paraphernalia. May or may not have medical gloves in back pocket of khakis. If you do see one of these professionals either on the sideline or running to the aide of an injured athlete, make sure to shake their hand because these masters of sports medicine are none other than the heralded profession of certified athletic trainers!
Certified athletic trainers are health care professionals that follow five domains: prevention, clinical evaluation and diagnosis, immediate and emergency care, treatment and rehabilitation, and organization and professional health and well-being. Athletic trainers can be found in a number of different settings from professional and collegiate sports, to secondary/high and middle schools, to physical therapy/orthopedic clinics, to industrial settings. One thing that is universal between all athletic trainers is that they must have at minimum, a bachelor’s degree from a CAATE (Commission of Accreditation of Athletic Training Education) accredited program and must pass a national certification exam. In fact, more than 70% of certified athletic trainers hold a Master’s degree or higher.
Certified athletic trainers are becoming more versatile and needed than ever. With the increasing number of young people participating in sports, having an athletic trainer on the field or court is essential to maintain a safe environment. Athletic trainers serve as the first line of healthcare to athletes during sports activities and can help to evaluate and treat injuries that require immediate care, like bone fractures or concussions, as well as administer first aid. In a clinic setting, certified athletic trainers are trained in using therapeutic modalities such as electric stim and ultrasound and are typically well versed in proper lifting technique and nutrition.
It is sometimes said that an athletic trainer’s job is about 20% visible to the public while the other 80% is spent behind the scenes, and it is that 80% that helps athletes/patients perform. From heating and stretching, to taping and wrapping, from preseason physical screenings and concussion baselines to initial injury reports and rehabilitation protocols, from long bus rides and 14-18 hour days, to practice and game coverage with endless water coolers and ice bags, all while maintaining their certification by fulfilling continuing education units every two years and doing budget, inventory and ordering for the athletic training room as well as coordinating practice and game schedules and let’s not even get started on insurance companies! *deep breath* But alas, they get up every morning with a smile (and an extra-large coffee) and go to their jobs where they care and treat some of the best people. The people like the soccer player who wants to pass that hop test for her lateral ankle sprain so she can get back on the field for championships. And the patient who wants to conquer those step-ups after his knee replacement so he can run around with his grandchildren. And we can’t forget the factory worker who needs proper hand and finger technique on the floor so that he can continue his passion of playing guitar. Or the middle school swimmer who wants to go to the Olympics when she grows up but is having some shoulder pain while doing her free style and needs some strengthening. These people are what matter. And these are the lives that certified athletic trainers touch every day.
And as a new morning dawns and a fresh batch of initial injury reports wait to be written, the certified athletic trainers of the world take the day on with a determination to help, to heal and to aid those whole need it most. For there will always be an ankle to tape, a shoulder to evaluate, a knee to ultrasound, an insurance claim to file and a budget to calculate and for all of these things and more, an athletic trainer will be there!

By : Amanda Bachmann, MS, ATC

Head Athletic Trainer at The College of New Rochelle

direct access

Direct access to physical therapy is your opportunity to be evaluated and treated by a licensed Physical Therapist without first seeing your physician for a prescription/referral. If payment is approved by your insurance company, direct access is your opportunity to save time and money and expedite your treatment, relief and recovery. If your therapist feels that your injury requires the expertise of a Physician or radiology consultation (MRI, x-rays, etc), then we are able to refer you to a physician who specializes in a particular field (orthopedics, rheumatology, etc) and expedite that visit as well. Eliminating the referral process makes physical therapy care more accessible to more people, and allows patients to receive earlier and more cost effective services.

Physical Therapists receive extensive education and clinical training in the examination, evaluation, diagnosis, prognosis, and expert treatment of patients with functional limitations, impairments and disabilities. Physical Therapists are qualified to recognize when a patient presents with signs and symptoms outside the scope and expertise of the physical therapist and when the patient should be referred to a physician.

To learn more about direct access, and whether you may benefit from Physical Therapy without a physician’s referral, contact us at or 914-738-1748. We accept most insurance plans and one of our billing specialists can explain your potential financial obligation (typically a co-pay or deductible) prior to your first visit.


Considering the subzero temperatures lately in the Tri State region, we felt it appropriate to discuss ice and its many benefits after injury.  Following an injury, regardless of how minor or severe the injury is the use of ice is often recommended. In order to make better decisions regarding the use of ice, it is important to understand how body tissue reacts to ice and treatment length.

The use of ice causes several changes within the body. Two important effects are the narrowing of capillaries to decrease swelling and decreasing the sensation of pain. When ice is applied to the skin local vasoconstriction or the narrowing of blood vessel occurs due to a reflex action of local smooth muscle. In the case of immediate injury there will be a decrease in the swelling. However, if swelling is already present ice cannot help reduce it.

Ice helps decrease the sensation of pain. This occurs by the cold decreasing the nerve’s ability to respond to stimuli, which increase the pain threshold of the individual. The area being iced does not automatically achieve this state of numbness. There is a progression in sensation from feeling cold in the beginning, to a mild burning, to aching, and finally numbness. The progression through these stages can take about twelve to twenty minutes. The recommended treatment time for ice ranges from twenty to thirty minutes in order to prevent undesired effects.

It is important to note that when using ice for treatment times should not exceed 20 minutes every hour or more because of a complication associated to over exposure to the subfreezing temperatures known as frostbite. Another complication that can occur is a nerve paralysis when cold is applied to nerves that are close to the surface of the skin.

The use of ice after injury has been shown to help decrease swelling by causing local blood vessels to narrow, as well as decrease the sensation of pain. When ice is coupled with rest, compression, and elevation many of the negative components of injury can be reduced. 

Daniel Rodriguez, ATC

Head Athletic Trainer New Rochelle High School

From Knee to You!

Image  —  Posted: January 31, 2014 in Uncategorized


I am often asked about the use of alternative medicine and treatment methods for soft tissue injuries.   Patients may struggle to get back to their normal daily activities or sports in a short period of time after an injury.   Several medications, herbal supplements, and treatment methods out there claim to increase the healing rate of your body, including low level laser therapy.  Today, we will discuss LLLT more in depth.

Low level laser was approved by the FDA in 2002.  It is an application of non-thermal light to an injured area in order to stimulate changes at the cellular level.  The absorption of light energy by the tissue is thought to improve muscle and bone repair, reduce pain, and decrease inflammation.  It does this without heating up the tissue.

Because of its mechanism, LLLT may have the best effect on chronic pain and soft tissue injuries such as rotator cuff tendonitis, plantar fasciitis, or long term muscle pain (trigger points).  Treatment should last 5-10 minutes and has minimal side effects.  Laser may not be indicated for all patients such as those that are pregnant or going through active cancer treatments.

The research on the use of laser for treatment of injury is still inconclusive, which is why it is not covered by most health insurances. While alternative treatment methods may claim to heal injuries in a fast and efficient time period, the best results tend to be when they are included in a comprehensive treatment plan put together by your physical therapist.

Call us today if you are experiencing chronic pain from a particular injury because we can help.  We have two offices conveniently located in Pelham (914-738-1748) and White Plains, NY (914-610-3881).

Kevin Trexler, DPT