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Two Staten Island locations · Richmond Rd & Evergreen Ave Richmond 718-477-2971 · Evergreen 718-889-2652
Physical Therapy & Rehabilitation

Individualized, quality care to help you move better and live fully.

Book Online Now

Evergreen office · with Irene · book anytime.
New patients choose Evaluation Visit, current patients Daily Visit.

Our practice is committed to delivering the utmost in care to meet our community's rising need for physical therapy and rehabilitation services.

Our Offices

Motion Plus Physical Therapy Richmond office at 1225 Richmond Road, a brick building with a ramp and Motion Plus signs
Richmond Office 1225 Richmond Road, Staten Island, NY 10304 Ramp entrance at the front of the building
Entrance of the Motion Plus Physical Therapy Evergreen office at 141 Evergreen Ave
Evergreen Office 141 Evergreen Ave, First Floor, Staten Island, NY 10305 Book online with Irene M. Ferrer, PT, CWHS
HoursMonday – Friday, 8:00 AM – 6:00 PM
● Now hiring

Physical Therapist (PT) or Physical Therapist Assistant (PTA)

Staten Island, NY · Richmond Rd & Evergreen Ave Full-time or part-time

We're looking for a physical therapist (PT) or physical therapist assistant (PTA) who is open-minded and eager to learn. New graduates are welcome. If you care about individualized patient care and want to grow your clinical skills alongside experienced therapists, we'd love to meet you.

What we're looking for

  • NYS PT or PTA license (or license pending)
  • Open to feedback and new techniques
  • Warm, patient-first communication

What you'll get

  • Mentorship from PTs with 20+ years of experience
  • A diverse caseload: ortho, pelvic health, neuro and pediatrics
  • A warm, family-style team
A physical therapist in scrubs supporting a smiling older woman as she lifts light dumbbells

Interested?

Send us a short email and we'll be in touch. No cover letter required.

Apply now

Prefer email? Write to motionplusptpc@gmail.com

The goal of every visit

Get back to what you love

Whether it's tending your garden, a walk with friends or a day on the water, we help you move with confidence again.

Two older women smiling as they tend peonies in a garden
Gardening
Three friends in workout clothes walking hand in hand on a rooftop track
Walking with friends
A couple paddling a kayak on calm water
Time on the water
Friends walking up a sunny coastal road above the ocean
Getting outdoors
Our Promise

Like no other physical therapy and rehabilitation office.

Our office provides individualized quality care to meet each person's needs in order to improve their physical health, increase participation and independence in the community, and make a difference in their quality of life.

We value the fact that each person that comes to us not only receives the benefits from our treatment procedures, but also touches our lives to make us learn and grow as mature and sensible professionals.

Meet our therapists

Two offices, one standard of care

In response to the increasing demand for quality physical therapy and rehabilitation services, we are proud to offer two office locations in Staten Island, New York.

  • An environment of cleanliness, comfort, and relaxation
  • A warm and caring family atmosphere
  • Individualized care to meet each person's needs
Take a look inside

Our office

An environment of cleanliness, comfort, and relaxation with a warm and caring family atmosphere.

Office Locations

Visit us in Staten Island

Richmond Office

1225 Richmond Road, Staten Island, NY 10304
Fax: 718-351-2350
Mon – Fri, 8:00 AM – 6:00 PM

Evergreen Office

141 Evergreen Ave, First Floor, Staten Island, NY 10305
Fax: 347-786-8193
Mon – Fri, 8:00 AM – 6:00 PM
Getting Started

Schedule an Appointment

Book online or call

Book online for the Evergreen office with Irene (new patients: Evaluation Visit · current patients: Daily Visit), or call. For the Richmond office, please call 718-477-2971. All services are by appointment only.

Complete your intake forms

Evergreen office (Irene): you'll fill in digital intake forms as part of online booking. Richmond office: download, print and fill out the New Patient Intake Forms.

Come to your visit

Bring your ID and insurance card. Richmond office patients: also bring your completed intake forms.

Accepted Insurances

We accept or participate with these major insurances

Emblem
HIP
1199 National Benefit Fund
Magnacare / Oscar
Multiplan
Medicare
United Healthcare
United Healthcare Community Plan
US Family Healthcare
Workers Compensation
No Fault (Geico, State Farm, Progressive, etc.)
Aetna PPO
Aetna Medicare
Blue Cross Blue Shield PPO/EPO
Cigna Healthcare
Empire Plan
Anthem BCBS (Health Plus)
If you don't see your insurance carrier on the list, please call our office at 718-477-2971.
Questions

Frequently asked questions

Do I need a doctor's prescription to start physical therapy?

Not always. In New York State you can see a licensed physical therapist without a prescription for up to 10 visits or 30 days, whichever comes first. Many insurance plans, including Medicare, No Fault and Workers' Compensation, still require a prescription or referral to cover your care. Call us and we'll check what your plan needs.

What should I bring to my first visit?

Your photo ID, your insurance card, any doctor's prescription you have, and a list of your current medications. Richmond office: bring your completed intake forms. Evergreen office: you'll fill in your forms online when you book.

What should I wear?

Comfortable, loose clothing and sneakers. Wear something that lets us easily see and move the area being treated, for example shorts for a knee or a tank top for a shoulder.

How long is each visit?

Your first visit is an evaluation and takes about 60 minutes. Follow-up visits usually last 45 to 60 minutes.

How many visits will I need?

It depends on your condition and goals. After your evaluation, your therapist will explain your plan of care, including how often to come and for how long, and will update it as you progress.

Can I book online?

Yes, for the Evergreen office with Irene: book online and choose Evaluation Visit if you're a new patient or Daily Visit if you're a current patient. For the Richmond office, please call 718-477-2971.

Which insurance do you accept?

We accept or participate with most major plans, including Medicare, Emblem/HIP, 1199, United Healthcare, Aetna, Cigna, Blue Cross Blue Shield, the Empire Plan, No Fault and Workers' Compensation. See the full list, or call us if you don't see your plan.

Are your offices wheelchair accessible?

Yes. The Richmond office has a ramp entrance at the front of the building, and the Evergreen office is on the first floor with a ramp at the entrance.

What if I need to cancel or reschedule?

Please call the office at least 24 hours ahead so we can offer your time to another patient.

Home / About Us

Meet the Physical Therapists

Decades of clinical and practice management experience, focused on helping you regain a functional and independent life.

Alberto O. Ferrer Jr., PT

Alberto O. Ferrer Jr., PT

NYS Licensed Physical Therapist
20+ years experiencePain managementManual techniques

Alberto is a NYS licensed physical therapist with 20+ years of clinical and practice management experience which includes but is not limited to hospital, home care, school-based, and out-patient physical therapy.

His clinical expertise is well-focused on pain management using manual techniques, physical modalities, functional and proper body mechanics, and therapeutic activities.

He continues to be a leader in helping his clients alleviate their pains and regain a functional and independent lifestyle at home and in their communities.

Irene M. Ferrer, PT, CWHS

Irene M. Ferrer, PT, CWHS

NYS Licensed Physical Therapist · Certified Women's Health Specialist
25+ years experienceAPTA Credentialed Clinical InstructorAges 0 – 100+

Irene as a NYS licensed physical therapist, is an APTA Credentialed Clinical Instructor and a Certified Women's Health Specialist with 25+ years of clinical and practice management experience. She has experience in most if not all clinical settings from ages 0 - 100+ which includes but is not limited to acute care, critical care, comprehensive subacute rehabilitation, short and long-term care, out-patient, home care, early intervention, school-based and telehealth with certificate of proficiency in nerve conduction studies and needle electromyography.

Her diverse and comprehensive clinical exposure grants her strong practice management skills and confidence in problem solving and critical decision making. Her goal is to use her skills to help patients recover quickly and regain their sense of independence to enjoy a fruitful and happy life.

Ready to start your recovery?

Make an Appointment
Home / Services

Services

We provide physical therapy and rehabilitation services from pediatric to adult population with diverse diagnoses which include but are not limited to the following.

Orthopedic, Sports & Pain

  • Pre/Post Operative Orthopedic Conditions
  • Hip/Knee/Shoulder Joint Replacements
  • Sports Injuries
  • Back, Neck, and Limb/Joint Pain
  • Sprain and Strain
  • Torn Meniscus and/or Ligaments
  • Degenerative Joint Disease/Osteoarthritis
  • Rheumatoid Arthritis
  • Carpal Tunnel Syndrome
  • Myofascial Pain Syndrome
  • Overuse Syndrome
  • Tendonitis
  • Tight/Weak Muscles and Tendons
  • Scoliosis
  • Kyphosis

Pelvic & Women's / Men's Health

  • Pelvic Floor Hypertonicity and Weakness
  • Pelvic Organ Prolapse
  • Incontinence
  • Pelvic Pain
  • Sexual Function Disorders
  • Pre/Post Mastectomy
  • Pre and Post op Prostatectomy

Neurological

  • Stroke
  • Multiple Sclerosis
  • Parkinson's Disease

Pediatric

  • Cerebral Palsy
  • Muscular Dystrophy
  • Spina Bifida
  • Developmental Delays
  • Torticollis/Stiff Neck

Medical, Fitness & Wellness

  • Fitness and Wellness
  • Metabolic Conditions (eg. Diabetes, etc.)
  • Cardiopulmonary conditions
  • …and more
Note that all of our services are by appointment only. Please contact our office in order to schedule an appointment — Richmond 718-477-2971 · Evergreen 718-889-2652.
Home / Hours & Directions

Office Hours & Directions

Two convenient locations in Staten Island, New York.

Richmond Evergreen

Richmond Office

DayOpenClosed
Monday8:00 AM6:00 PM
Tuesday8:00 AM6:00 PM
Wednesday8:00 AM6:00 PM
Thursday8:00 AM6:00 PM
Friday8:00 AM6:00 PM

Directions

Use the map to get directions to our office locations quickly and conveniently.

1225 Richmond Road, Staten Island, New York 10304
Get Directions
The Richmond office from Richmond Road, with the blue 1225 Motion Plus sign and the bus stop out front
Look for the blue 1225 sign by the bus stop
Home / Make an Appointment

Make an Appointment

Please note that we see patients by appointment only. Book online for the Evergreen office (with Irene), or call the Richmond office at 718-477-2971 to schedule there.

Online Scheduling

How to book your visit online

You can now schedule your appointment online, any time of day. Start by choosing the visit type that matches you.

Online scheduling is currently available only for appointments with Irene M. Ferrer, PT, CWHS at our Evergreen office (141 Evergreen Ave, Staten Island, NY 10305).
To schedule at our Richmond office (1225 Richmond Road), please call 718-477-2971 or email motionplusptpc@gmail.com.
New patient

Choose “Evaluation Visit”

First time with us? Your first appointment is a full evaluation, where your therapist assesses your condition and builds your individualized plan of care.

Current patient

Choose “Daily Visit”

Already receiving care with us? Book your regular follow-up treatment sessions as a Daily Visit.

Pick your visit type

New patients: Evaluation Visit. Current patients: Daily Visit.

Choose a date & time

Select an open time that works for you from the calendar.

Enter your details

Fill in your name and contact information, then confirm your booking.

Prepare for your visit

New patients: you'll complete digital intake forms when you book. Bring your ID, insurance card and any prescription.

Book Online · Evergreen Office

Schedule with Irene at Evergreen

New patients → Evaluation Visit Current patients → Daily Visit

Open the online booking calendar

The Evergreen office and Irene M. Ferrer, PT are already selected. Pick Evaluation Visit if you're a new patient or Daily Visit if you're a current patient, then choose an open time.

Book Online Now

Scheduling at the Richmond office? Online booking isn't available there yet. Please call 718-477-2971.
Having trouble with online booking, or don't see a time that works? Call either office and we'll be happy to help.

Richmond Office

718-477-2971

Evergreen Office

718-889-2652

New Patient Intake Forms

Richmond office: download the PDF below, fill it out and bring it to your first appointment. Evergreen office (Irene): no printing needed. You'll complete digital intake forms when you book online.

PDF

New Patient Intake Forms · Richmond Office

4 pages: registration & consent, reason for therapy, medical history, and privacy notice
Download PDF

What to bring to your appointment

Intake forms (Richmond office)
Your ID
Insurance card
Any doctor's prescription you may have
Home / Patient Resources

Patient Resources

Forms, links and illustrated home exercises to support your care between visits.

Home Exercise Library

Exercise diagrams

Please read first: perform these exercises only as instructed by your physical therapist, including how many sets, reps and how long to hold. Stop and contact our office if you feel sharp pain, dizziness or numbness.
All Lower body Core & pelvic floor Upper back & posture Stretches & mobility
Print exercises
Lower bodyQuads · Glutes

Squats

  1. Stand with feet shoulder-width apart, toes turned slightly out.
  2. Push your hips back and bend your knees as if sitting into a chair, reaching your arms forward for balance.
  3. Keep your chest up and your knees in line with your toes.
  4. Press through your heels to stand back up.
Tip: Only go as low as you can while keeping your heels down and your back straight.
Lower body · BalanceQuads · Glutes

Pulsing Sink Squats

  1. Stand facing a sturdy kitchen sink or counter, feet shoulder-width apart, holding the edge with both hands.
  2. Sit your hips back and down into a squat, as low as is comfortable, keeping your chest up.
  3. At the bottom, pulse: rise an inch or two, then sink back down, in small, controlled movements.
  4. After your pulses, push through your heels to stand all the way up.
Tip: Keep your heels down and your knees in line with your toes. Use the sink for balance, not to pull yourself up. Ask your therapist how many pulses to do.
Lower body · BalanceQuads · Glutes · Inner thighs

Horse Stance (Holding the Sink)

  1. Stand facing a sturdy kitchen sink or counter, feet wider than your shoulders and toes turned slightly out. Rest your hands on the edge.
  2. Keeping your chest up and back straight, bend your knees and lower your hips straight down, as if sitting on a horse.
  3. Push your knees out over your toes. Go only as low as is comfortable.
  4. Hold while breathing normally, then press through your heels to stand.
Tip: Keep your weight in your heels and your body upright. Use the sink for balance, not to hold yourself up. Ask your therapist how long to hold.
Lower bodyQuads · Glutes · Balance

Lunges

  1. Stand tall with your hands on your hips.
  2. Step forward with one leg and lower until both knees bend to about 90°.
  3. Keep your front knee over your ankle and your torso upright.
  4. Push through your front heel to return to standing. Alternate legs.
Tip: Hold a counter or sturdy chair for balance if you need to.
Lower bodyQuads · Glutes

Split Squats

  1. Start in a staggered stance: one foot forward, back foot up on its toes.
  2. Keeping your torso tall, lower straight down until your back knee approaches the floor.
  3. Drive through your front heel to rise back up. Your feet stay planted the whole time.
  4. Finish your reps, then switch legs.
Tip: Unlike a lunge, you don't step. Think “elevator down, elevator up.”
Lower bodyHamstrings · Glutes · Low back

Hip Hinge

  1. Stand with feet hip-width apart and knees slightly bent.
  2. Push your hips straight back, letting your chest tip forward.
  3. Keep your back flat and your neck neutral, with your spine long from head to hips.
  4. Squeeze your glutes to bring your hips forward and stand tall.
Tip: Practice with a broomstick along your back. It should touch your head, upper back and tailbone the whole time.
Lower body · MobilityHips · Inner thighs · Glutes

Deep Squat → Sumo Squat

  1. Deep squat: with feet shoulder-width apart, sink your hips below knee level, keeping your heels down and chest lifted. Hold briefly.
  2. Sumo squat: widen your stance past shoulder-width with your toes turned out.
  3. Lower your hips straight down, pushing your knees out over your toes, torso upright.
  4. Press through your heels and squeeze your glutes to stand.
Tip: Hold a chair or counter for support in the deep squat until your mobility improves.
Lower body · CoreGlutes · Hamstrings · Core

Glute Bridge

  1. Lie on your back with knees bent and feet flat, hip-width apart.
  2. Tighten your stomach and squeeze your glutes.
  3. Lift your hips until your body forms a straight line from shoulders to knees.
  4. Hold briefly, then lower slowly.
Tip: Push through your heels and avoid arching your low back.
Lower bodyHip abductors · Glutes

Clamshells

  1. Lie on your side with hips and knees bent and your feet together.
  2. Keep your feet touching and your hips stacked on top of each other.
  3. Lift your top knee as far as you can without rolling your hips back.
  4. Lower slowly. Finish your reps, then switch sides.
Tip: Add a resistance band above your knees once your therapist says you're ready.
Lower bodyHip abductors · Glutes

Clamshell with Loop Band

  1. Place a loop band around both legs, just above your knees.
  2. Lie on your side with your hips and knees bent and your feet together, hips stacked on top of each other.
  3. Keeping your feet touching, lift your top knee against the band as far as you can without rolling your hips back.
  4. Lower slowly with control. Finish your reps, then switch sides.
Tip: Start with a light band. Your therapist will tell you when to move up to a stronger one.
Lower body · BalanceHip abductors · Glutes

Monster Walk (Side Steps with Loop Band)

  1. Place a loop band around both legs, just above your knees (or around your ankles for more challenge).
  2. Stand with your feet hip-width apart so the band is snug, bend your knees slightly and sit your hips back a little.
  3. Step sideways with one foot, pushing out against the band, then bring the other foot partway in. Keep the band tight the whole time.
  4. Take several steps in one direction, then walk back the other way.
Tip: Keep your toes pointing forward and your body tall. Don't let your knees cave in. Walk along a counter if you need help with balance.
Lower bodyQuads · Hip flexors

Straight Leg Raise

  1. Lie on your back with one knee bent and the other leg straight.
  2. Tighten the thigh muscle of the straight leg so your knee stays fully straight.
  3. Lift the straight leg up to the height of your other knee.
  4. Hold briefly, then lower slowly.
Tip: Keep your low back relaxed against the floor throughout.
Lower body · BalanceCalves · Ankles

Heel Raises

  1. Stand tall, holding a sturdy chair or counter for balance.
  2. Rise up onto the balls of your feet as high as is comfortable.
  3. Pause at the top.
  4. Lower your heels slowly back to the floor.
Tip: When it gets easy, progress to one leg at a time.
Lower body · Daily functionQuads · Glutes · Balance

Sit to Stand

  1. Sit near the front of a sturdy chair with feet flat and hip-width apart.
  2. Lean forward slightly, bringing your "nose over toes."
  3. Push through your heels to stand up fully.
  4. Reach back and sit down slowly, with control.
Tip: Use the armrests at first, then work toward standing without your hands.
Lower body · CoreGlutes · Hamstrings · Quads · Core

Bridge with Knee Extension

  1. Lie on your back with knees bent and feet flat, then lift your hips into a bridge.
  2. Keeping your hips up and level, slowly straighten one knee so that leg is in line with your thigh.
  3. Bend the knee and place the foot back down.
  4. Lower your hips with control. Alternate legs.
Tip: Don't let the hip on the straight-leg side drop. If it does, go back to the regular bridge for now.
Lower bodyQuads

Seated Knee Extension (Leg Kick)

  1. Sit tall in a sturdy chair with your back supported and feet flat on the floor.
  2. Tighten the muscle on the front of your thigh.
  3. Slowly straighten one knee, reaching your foot forward until the leg is straight.
  4. Hold briefly, then lower slowly. Alternate legs.
Tip: Move slowly, without swinging or kicking fast. Add an ankle weight only if your therapist says so.
Core · Start positionUsed in many of these exercises

Hook-Lying Position

  1. Lie on your back on a firm bed, mat or the floor, with a small pillow under your head if needed.
  2. Bend both knees and place your feet flat, about hip-width apart.
  3. Rest your arms at your sides and let your shoulders relax.
  4. Keep a small, natural curve in your low back. This is your starting position.
Tip: To get up afterward, roll onto your side first, then push up with your arms.
CoreDeep abdominals · Coordination

Dead Bug

  1. Lie on your back with your arms pointing to the ceiling and your hips and knees bent to 90°, shins level.
  2. Gently tighten your stomach so your low back stays relaxed against the floor.
  3. Slowly reach one arm overhead while straightening the opposite leg toward the floor.
  4. Return to the start and switch sides, breathing out as you reach.
Tip: Only lower the leg as far as you can without your low back arching. Easier version: move just the legs, one at a time.
CoreAbdominals

Modified Crunch

  1. Lie on your back with knees bent and feet flat. Reach your hands toward your knees.
  2. Tuck your chin slightly and breathe out.
  3. Curl just your head and shoulder blades off the floor, sliding your hands toward your knees.
  4. Pause, then lower slowly.
Tip: It's a small lift, not a full sit-up. Keep your low back on the floor and don't pull on your neck.
CoreCore · Shoulders · Glutes

Incline Plank

  1. Place your hands on a sturdy counter, table or bench, about shoulder-width apart.
  2. Walk your feet back until your body makes a straight line from your head to your heels.
  3. Tighten your stomach and squeeze your glutes. Don't let your hips sag or stick up.
  4. Hold while breathing normally, then walk your feet back in to stand.
Tip: The higher the surface, the easier the plank. Move to a lower surface as you get stronger, as your therapist advises.
Core & pelvic floorPelvic floor

Kegels

  1. Lie on your back with knees bent and feet flat. Later you can progress to sitting or standing.
  2. Gently squeeze and lift your pelvic floor muscles, as if holding back urine and gas. Don't practice while urinating.
  3. Hold while breathing normally. Don't hold your breath or squeeze your glutes, thighs or stomach.
  4. Fully relax for the same amount of time before the next squeeze.
Tip: Fully relaxing is as important as the squeeze. Ask your therapist about your hold times.
Core & pelvic floorDiaphragm

Diaphragmatic Breathing

  1. Lie on your back with knees bent. Place one hand on your chest and one on your belly.
  2. Breathe in slowly through your nose, letting your belly rise while your chest stays still.
  3. Breathe out slowly through pursed lips, letting your belly gently fall.
  4. Repeat at a slow, relaxed pace.
Tip: This pairs well with Kegels. As you inhale the pelvic floor relaxes, and as you exhale you can gently lift.
CoreCore · Back · Glutes

Bird Dog

  1. Start on your hands and knees, hands under shoulders and knees under hips.
  2. Tighten your stomach and keep your back flat.
  3. Reach one arm forward and the opposite leg back until both are level with your body.
  4. Hold, return to the start, then switch sides.
Tip: Imagine balancing a cup of water on your low back. Don't let it tip.
CoreDeep abdominals · Low back

Pelvic Tilt

  1. Lie on your back with knees bent and feet flat.
  2. Gently tighten your stomach to flatten your low back against the floor.
  3. Hold for a few seconds while breathing normally.
  4. Relax back to neutral.
Tip: It's a small movement. Your pelvis rocks, but your hips don't lift.
Upper back & postureRhomboids · Mid-back

Rhomboid Pull

  1. Anchor a resistance band at chest height. Hold an end in each hand with your arms straight in front.
  2. Stand tall with your shoulders relaxed down, away from your ears.
  3. Pull your elbows straight back, close to your sides, squeezing your shoulder blades together.
  4. Hold briefly, then slowly return to the start.
Tip: Lead with your elbows, not your hands, and avoid shrugging.
Upper back & postureDeep neck muscles · Posture

Chin Tucks

  1. Sit or stand tall with your shoulders relaxed.
  2. Gently slide your chin straight back, as if making a "double chin."
  3. Keep your eyes level. Don't tilt your head up or down.
  4. Hold briefly, then relax.
Tip: Great for desk workers. Try a few every hour.
Stretches & mobilityLow back · Glutes

Alternating Knee to Chest

  1. Lie on your back with knees bent and feet flat (hook-lying).
  2. Hold behind one thigh and gently pull that knee toward your chest.
  3. Hold the stretch while breathing slowly. Keep the other foot on the floor.
  4. Lower the leg and repeat on the other side.
Tip: Hold behind the thigh rather than over the kneecap, especially if your knees are sore.
Stretches & mobilityGlutes · Low back

Glute & Low Back Stretch (Double Knee to Chest)

  1. Lie on your back with knees bent and feet flat.
  2. Bring one knee up, then the other, and hold behind both thighs.
  3. Gently hug both knees toward your chest until you feel a stretch in your low back and buttocks.
  4. Hold while breathing slowly, then lower one leg at a time.
Tip: Keep your head and shoulders relaxed on the floor. A gentle rock side to side can feel good.
Stretches & mobilityHips · Inner thighs · Low back

Happy Baby

  1. Lie on your back and bring your knees up toward your chest.
  2. Open your knees wider than your body and point the soles of your feet toward the ceiling, shins straight up.
  3. Hold the outsides of your feet, your ankles or your shins, whichever you can reach comfortably.
  4. Gently draw your knees down toward your armpits and hold, breathing slowly. You can rock gently side to side.
Tip: Keep your head and low back resting on the floor. If you can't reach your feet, loop a towel or strap around them.
Stretches & mobilityLow back · Trunk

Trunk Rotation (Lying)

  1. Lie on your back with knees bent, feet flat and knees together.
  2. Keeping both shoulders on the floor, slowly let your knees fall to one side.
  3. Go only as far as is comfortable, then pause.
  4. Bring your knees back to the middle and repeat to the other side.
Tip: Move slowly and keep your knees together, like windshield wipers.
Stretches & mobilityMid-back · Trunk

Seated Trunk Twist

  1. Sit tall near the front of a sturdy chair with both feet flat on the floor.
  2. Cross your arms over your chest.
  3. Keeping your hips facing forward, slowly turn your upper body to one side.
  4. Pause, return to the middle, then turn to the other side.
Tip: Grow tall through the top of your head before each turn. Breathe out as you twist.
Stretches & mobilityHamstrings

Hamstring Stretch

  1. Lie on your back with one knee bent and the other leg straight. Loop a towel or strap around the foot of the straight leg.
  2. Keeping that knee straight, use the towel to slowly raise the leg until you feel a stretch in the back of the thigh.
  3. Hold while breathing slowly. Keep your low back relaxed on the floor.
  4. Lower slowly and switch legs.
Tip: Stretch to a gentle pull, not pain, and don't bounce.
Stretches & mobilityInner thighs · Hips

Butterfly Stretch

  1. Sit tall on the floor or a firm bed. Bend your knees and bring the soles of your feet together.
  2. Hold your feet or ankles and let your knees relax out to the sides.
  3. Gently let your knees lower toward the floor until you feel a stretch in your inner thighs.
  4. Hold while breathing slowly.
Tip: Sit on a folded towel if it's hard to sit up straight. Don't push your knees down with your hands.
Home / Patient Resources / Pelvic Floor Home Plan

Your pelvic floor home plan

Free while we test it. Answer a few questions and get a 12-week home exercise plan built from our exercise library.

For women with bladder leaking, heaviness or a weak pelvic floor. Answer up to 15 short questions and get a 12-week plan with the doses, positions and diagrams for each week.

  • About 3 minutes, no sign-up
  • Your answers stay on your device. Nothing is sent to us or saved.
  • Print your plan or bring it to your visit

Ready when you are

This plan is general guidance based on your answers, not a diagnosis. If anything hurts or doesn’t feel right, stop and call us.

Start the quiz

Built on two published screening tools: the 3 Incontinence Questions (leak type) and the Sandvik severity index. Plans are written for women; men and anyone recovering from surgery should book an evaluation instead. Back to Patient Resources

Home / Contact Us

Contact Us

To schedule an appointment, please call an office location below. Additionally, you can use the contact form to ask a question or comment on our service.

Please let us know if you have any concerns or questions about our practice and our services. We value your thoughts and opinions, and we want to make this the best and most comfortable physical therapy and rehabilitation service for all of our patients.

Richmond Office

1225 Richmond Road, Staten Island, New York 10304
Fax: 718-351-2350

Evergreen Office

141 Evergreen Ave, Staten Island, New York 10305
Fax: 347-786-8193

Contact Form

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Home / Wellness Program
Move Better Wellness Program

Supporting our Community with a Wellness Program

With the rising cost of everyday living and a growing need for affordable wellness opportunities, Motion Plus Physical Therapy, PC and Motion Plus Rehab are working together to give back to the community by making guided wellness services more accessible.

Special Promotional Rate$50 per sessionAugust 2026 – August 2027
Therapist guiding a patient through an exercise
Move Better Wellness Program

Personalized sessions focused on improving mobility, strength, balance, and everyday movement.

Pilates reformer exercise

Move Better

Personalized sessions focused on improving mobility, strength, balance, and everyday movement.

Resistance band exercise

Build Strength

Individualized exercises designed to help you get stronger while supporting healthy body composition and maintaining muscle.

Older adults exercising together

Prevent Injury

Learn proper body mechanics, lifting techniques, and movement strategies to help prevent injuries before they happen.

Every Body Welcome

Whether you're new to exercise, managing aches and pains, or looking to become more active, we'll meet you where you are.

Move with Confidence

Small aches and pains can sometimes keep you from doing the things you enjoy. Our wellness program helps you understand how to move safely, build strength, and stay active. If pain persists or gets worse, our physical therapy team can help determine the appropriate next step.

Exercise area with cable machine, bench, stability balls, weights and recumbent bike

More Than a Personal Trainer

Get individualized exercise guidance in a physical therapy environment.

We'll consider your goals, abilities, movement, and limitations to create an approach that works for you.

Woman doing a lunge exercise
New Program Special

You don't have to be in shape to get started.

Our program welcomes all ability levels and people looking to become stronger, healthier, and more active.

Special Promotional Rate$50August 2026 – August 2027

Take the first step toward moving better.

Sign Up
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