Align Physical Therapy and Chiropractic

New video alert: Why Do I Care? The Pain Episode. This editorial video explains why you should care about how you respond to pain when you move. Dr. Paula Sauer briefly summarizes how we adapt to pain and how pain can become chronic in some people. Bottom line - don't move through the pain, move around it. https://youtu.be/Fiy6dgp2TFY

Tech neck still bothering you? Let’s improve your mobility now! Have a stiff neck or an old injury that constantly reminds you that it is there? This video by Dr. Paula Sauer instructs you on how to do a seated CAR, or controlled articular rotation. This exercise will help you regain improved movement of your head and neck region. Do these daily before you start work and see if these also help reduce the tight and stiff neck you might have while sitting behind a computer all day. https://youtu.be/xqBwoN7AglQ

New video alert! This exercise progression for strengthening your rotator cuff is instructed by physical therapist Dr. Paula Sauer. This version is a progression from earlier videos demonstrating strengthening in a side lying position. Earlier episodes demonstrated using no weight or a light hand weight. This version requires the use of a light to medium resistance band. https://youtu.be/0YH28_3rNr4

This video is for those who have stiff spines. For those of you familiar with Dr. Paula's Skills and Drills, this one uses a yoga strap to help you gain additional extension and rotational movement in your mid spine region. This is perfect for those who feel too stiff to do yoga, are stiffening down from computer work, or those who just are naturally less flexible. If you are very flexible, please use one of our strengthening videos for your core and torso! https://youtu.be/rXMY4OILJmY

New video alert! Why should we sit up straight? Why should we care? Dr. Paula speaks to the importance of good posture from a structural perspective, and why maintaining good alignment is the secret to keeping your spine healthy. #physicaltherapy #alignment #situpstraight... #goodposture #selfcarematters #healthyspine #drpaula #alignphysicaltherapy #stenosis #spinalhealth https://youtu.be/FkGaq2pbS5Y

New exercise video is up! This is episode 5 of my cervical strengthening series. Try this is you've done my other videos and you are looking for a progression to help improve your cervical strength and your posture. All exercises on my channel are now organized into playlists by body region. Enjoy! https://youtu.be/Bj3KUhXaxcI #physicaltherapy #neckpainrelief #posture #posturecorrection #goodposture #healthyspine #healthyneck #unwreckyourneck #drpaula #alignment #feelgood #selfcare #neckpain #alignphysicaltherapy #situpstraight

Rotator cuff strengthening can be challenging if you have a recent injury. Dr. Paula instructs you through several modifications for this side lying series targeting your shoulder. Use this after our isometric video for better activation! If you don't have a light weight, try it without first. Then you can use water bottle or soup can to increase resistance. If you still have pain or difficulty doing this sequence, please consult with a doctor or physical therapist. https://youtu.be/5IIWLcbqF_Y

Video blog - week 8 since the COVID crisis lockdown. Get my unfiltered take on the state of healthcare, my clinic, Los Angeles, and the business problems and solutions I’m working through.

Many of us have learned about stretching our hip flexors. To gain better mobility, it is better to include end range isometric loading, known as PAILS & RAILS. This newer movement concept is woven into a several positions for gaining better hip extension, by lengthening and strengthening hip flexors. Dr. Paula Sauer instructs you on the "how-to" for hip mobility, focusing on Psoas Major, Iliacus, and Rectus Femorus. Gain and maintain your mobility and flexibility using this technique. https://youtu.be/tPGaV1TmnmY

Shoulders feeling stiff? Sitting at your computer too much? This short sequence requires you use a wall and keep your movement pain free. Dr. Paula Sauer cues adjustments to maximize the stretches along with breathing cues to help your body relax into the stretch more. These stretches are intended for anyone wanting a quick posture fix and deeper stretch. Time to open your shoulders up! https://youtu.be/pWq3x1AG4gI

Tired of your neck hurting while you work at your computer? This fourth installment to fixing your tech neck covers a chin tuck with side-bending. This is the last progression using the wall in this sequence, and you should be able to do previous neck exercises without fatigue or pain to progress to this video. Dr. Paula instructs the subtle movement, along with specific cues to address pain. This is good for anyone with poor posture, a previous neck injury, or chronic neck tightness and pain. https://youtu.be/gtwh5ZBkLAA

This sequence takes the boredom out of plank and injects dynamic stabilization work from all angles. Prone and side planks are covered in various ways, and alignment cues and activation cues are expertly instructed by Dr. Paula Sauer. This is not a beginner sequence or for those recently coming out of an injury. This sequence is intended as an upgrade and progression from holding regular and side plank for time. https://youtu.be/NiWRM6we_6c

If you ever wondered if I answer online requests, I do. And this video answers two questions I got about the same issue! Ever wonder why you have pain on the inside part of your knee, also known as the medial side of your knee? Dr. Paula Sauer talks to you about why you might have pain there and will show you a simple technique for release the fascia that might be contributing to your pain. https://youtu.be/ajH2Gzgmz2k

Don't have equipment to help you stretch your legs? Don't worry! If you have some wall space or a doorway you can still stretch your legs in a very comfortable way. This video tutorial instructed by Dr. Paula Sauer teaches you how to get two very effective stretches for your hamstrings and your hips (piriformis) using a door jam or archway. This video does require that you can get up and down from the floor with ease, so if you can not, try our Gentle Low Back Stretch video instead. https://youtu.be/O_8seUz7U1M

Our newest episode on lunges covers side and curtsy lunges. This is a progression sequence from alternating front and back lunges. Dr. Paula Sauer introduces a new plane of motions from sagittal to frontal plane movement, with alignment cues to help keep your form good and your body pain free. If you have recent knee or hip pain, please use one of our earlier lunge progressions that are modified/assisted or static. Try it. Share it. Subscribe https://youtu.be/CQYlRzeRrH4

In this third episode of teaching you how to keep your head on straight, we cover doing a chin tuck and adding rotational movement against a wall. This is a progression from the supine and wall chin tuck, which you should master first (in episode 1 & 2 of Keep Your Head On Straight). These exercises will help reduce your forward head position and help fix your tech neck. https://youtu.be/ecw6OG30u6E

Our series on lunges and lunge progressions continues here. We've reviewed modified / assisted lunges and static lunges. In this progression we add dynamic movement to lunges. Dr. Paula Sauer instructs you on how to step forward and step back into alternating lunges. This progression requires you alternate your legs with each repetition. Assistive devices can still be used if you still struggle with balance. Dr. Paula also include cues to keep your alignment in check and modifications that keep your knees and hips safe. https://youtu.be/ffwAAgpTOOY

Can't do walking or stepping lunges? Squats aren't hard enough? The in-between gateway exercise is static lunges. This lunge sequence is a progression from the assisted lunges using a wall or chair in our previous video. Dr. Paula Sauer will walk you through modification and alignment cue for maximizing your static lunge. Ideal for those recovering from surgery, with knee or hip pain, and those wanting to increase some of the strengthening they can do at home without the need of any equipment. https://youtu.be/TnFuxzlSLv8

Many of us are working from home these days, and our normal "ergonomic" set up that we were used to at work may not be an option for you at home. Dr. Paula Sauer has created this video to go over tips & tricks to set up your workstation better at home. Posture awareness in seated and standing are also give, as well as guidelines for when to change your position. Our blog post covering Ergonomics at Home can be found at http://alignptla.com/ergonomics-at-home Try it. Share it.... Subscribe https://youtu.be/7NhEMIUKJ58

Recent surgery? Arthritis in your hips or knees? Moving "okay" but want to increase the strength in your legs? Balance issues and craving more strengthening? This lunge progression uses a wall or a chair to assist you through different versions of partial lunges. This exercise progression is perfect for those who can squat without weights, but want something a little more challenging. Instructed by Dr. Paula Sauer, modifications are given from assistance, alignment and pain free ranges of motions. https://youtu.be/pLgCqOXz7dA

New video alert - Eoisode 2 of Hiw to Keep Your Head on Straight! Tech neck, upper cross syndrome, bad posture, turtle neck. There are many names for the forward head position that slowly creeps up on us after sitting at our computers and looking at our phones all day. In Episode two of Keep Your Head on Straight, we bring you upright and progress the exercises from the first episode using your deep neck flexors, or the "core" for your neck. https://youtu.be/YygHFOoWaXY

Need some yoga? Too stiff or not flexible for yoga? Our new video is perfect for you! This beginner yoga routine carefully takes you through a progressive backbend sequence to increase your overall mobility, improve your posture, and teach you camel pose (also known as Ustrasana). This sequence is recommended for those of you with poor posture, new to yoga, stiff when doing yoga, or if you prefer a slower practice. https://youtu.be/egYQlQUZySA

Move yourself in news ways with our latest Hip Mobility video. Newer movement concepts are talking about PAILS and RAILS - which essentially means finding strength at the end range of joint motion. In this hip mobility tutorial, Dr. Paula Sauer will take you through a passive stretch series with end range isometrics to help you maintain better hip mobility and range of motion. Great for stiff hips, athletes, and those who sit a lot. This video is not intended for someone with a recent hip injury. Please consult a physician if you have a new injury. https://youtu.be/MEMkL8xHTMc

This series was put together for patellar-femoral issues, meaning you have pain in the front of your knee or around your knee cap. Episode one focused on a myofascial self release technique using objects you have at home. This episode focuses on activating your gluteal muscles, and how to find functional and dynamic control of your knee incorporating your gluteal muscles. Dr. Paula Sauer will teach you how to reactivate and re-align pain free movement patterns to help you move better and with less pain. These exercises are also good for IT band syndrome, hip pain, hip bursitis and sacroiliac joint dysfunction. If you have a new knee injury, please consult with a doctor to be properly diagnosed. Try it. Share It. Subscribe! https://youtu.be/xVEi0mEpHII

New video alert - what do you do with an ankle sprain - episode 2! This video tutorial teaches the second phase of what you can do if you recently sprained your ankle and are stuck at home. Resistive band exercises, balance, and functional exercises are covered by Dr. Paula Sauer. Please keep in mind that if you have a significant amount of pain, swelling, and bruising - go to the doctor and have your ankle properly evaluated. This video is intended to light to moderate sprains, 1-3 weeks into your recovery. https://youtu.be/9KmTupCqxps

Have you recently rolled or sprained your ankle? Now what do you do? You watch this video . This video tutorial teaches you what to do if you recently sprained your ankle and are stuck at home. Ice, elevation and gentle range of motion exercises are covered by Dr. Paula Sauer. Please keep in mind that if you have a significant amount of pain, swelling, and bruising - go to the doctor and have your ankle properly evaluated. This video is intended to light to moderate sprains in the early days of your recovery. https://youtu.be/vtR7PtKfh8M

Tech neck, upper cross syndrome, bad posture, turtle neck. There are many names for the forward head position that slowly creeps up on us after sitting at our computers and looking at our phones all day. This tutorial teaches you how to correct some of those imbalances in your neck at home. This will help you fix your head on neck posture. Think of it as finding your "core" for your neck. Time to fix your neck! https://youtu.be/WNhdZPWIroE

Feeling a little soft in the mid section? Want a quick routine to do at home to strengthen your abs? This routine instructed by Dr. Paula Sauer will quickly light a fire in your belly. Use a pillow or inflatable small ball for the extra burn. Do it on repeat if you're craving a total burnout. This video is intended for those with a weaker core but NO CURRENT injury. If you have an back injury, please use our Low Back Basics Video and Gentle Low Back Stretch routine also found... on this channel. Try it. Share it. Subscribe We hit our first milestone. Help me get to 1,000 subscribers https://youtu.be/6hoi0FyHhfo

Sitting too much? Stiff all over? Craving a little more motion in your back? This routine is for the stiff folks! Those with a lot of flexibility will benefit from muscle activation and end range strengthening exercises. Dr. Paula Sauer will take you through all ranges of motion for your mid back with an emphasis on rotation. Expect breathing exercises incorporated into each part to facilitate better movement and breath. Perfect for improving your poster, avoiding a low back injury, and decreasing the stiffness in your spine. If you have an acute back injury - take our Low Back Basics class and Gentle Low Back Stretch class for a few weeks before attempting this routine. Try it. Share it. Subscribe https://youtu.be/-12vVwS-vYY

If you have ever sprained or broken your ankle, these drills are great for regaining the strength and stability in your ankle again. Movement includes plantar flexion and dorsiflexion of your ankle. This means when you point your toes (plantarflexion) vs pulling the top of your foot up towards your head (dorsiflexion). This video is intended for people later in the recovery phase of their ankle injury, meaning you are well beyond a month of your injury. Try it. Share it. Subscribe https://youtu.be/X3ScLNqc1l0

Struggle with wrist and elbow pain? Work at a computer a lot? Are your wrists painful in plank or in yoga? This tutorial guided by physical therapist Dr. Paula Sauer, teaches you with a couple of self care techniques to make your wrists feel better. All you need is a resistive band. Time to un-wreck yourself. https://youtu.be/JdkubqiECVI

New video alert - Balance and leg chair exercises Need a little help with your balance? Recent hip surgery or knee surgery? Ankle issues? This chair routine will help build strength and balance in your legs with assistance of a chair. Modifications are given and a wall can be substituted for most of the exercises if needed.... https://youtu.be/PMQLhbdpliQ

New video alert! 20 Minute Gentle Yoga - Hip Opener Sequence is now live. This beginner yoga sequence is for helping stiff hips, legs and lower back. Use of props are encouraged, use blankets, pillows, yoga blocks and a strap if you have them. Modifications are given and this is ideal for back pain or stiffness, those who are sitting more, or if you're in need of something more accessible for your body. Help us get to 1,000 subscribers! Share and subscribe so we can keep producing free content for everyone.

Just in time for the weekend - our new arm and shoulder workout is now live! This quick exercise routine tones your arms and shoulder with a theraband. Modifications are given and this exercise is easily done at home. Crafted and instructed by physical therapist Dr. Paula Sauer, this routine is good for anyone needing to workout their upper body if they have an injury elsewhere, and it is good for generalized strengthening if you are limited to only owning a resistive band. Use lighter resistive bands if you are newer to doing upper body exercises or if you are recovering from an injury. Modify your movement to avoid pain. Progress this routine by using a heavier resistance band or cycling through this circuit 2 to 3 times. Enjoy! https://youtu.be/cwdppqrD6rw

Not getting enough movement in your legs? This quick circuit can be repeated, and it is a fast way to help regain functional strength in your legs. Modifications are given for those with knee and hip pain. If you have balance problems we suggest keeping a chair close by to use, or use a wall. https://youtu.be/u0kPoBpnwsY