Align Physical Therapy and Chiropractic

Align PT & Chiro is a multidisciplinary practice in Larchmont Village, Los Angeles. We offer manual therapy, adjustments, Pilates, yoga, Redcord, and Gyrotonics

Align Physical Therapy is a Physical Therapy Clinic in Los Angeles, CA. We offer Physical Therapy, Manual Therapy, Pilates, Fitness, and more. When you are looking for a top quality studio in Los Angeles, CA, look no further than Align PT & Chiro. We are your premier expert in all matters related to mvoement and we can provide the finest assistance in areas such as physical therapy, manual therapy, pilates, yoga, fitness, personal training, women's health, TMJ, redcord, and Graston technique. Just let us know what you need and our talented therapists will take care of you. Email [email protected] to get started

Operating as usual

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Rotator Cuff Resistance Band Exercises for Your Shoulder

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 exercise progression for strengthening your rotator cuff in your shoulder is instructed by physical therapist Dr. Paula Sauer. This version is a progres...

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Why Do I Care - Posture Episode

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

Why should you care about your posture? Dr. Paula speaks about normal and natural curves of the spine, how they develop, and what happens over time when we n...

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Episode 5 Neck strengthening exercise progression - Quadruped chin tucks

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

youtube.com This video is a more intermediate/advance neck exercise to help strengthen your neck and improve your posture. Strengthening your neck will also help reduce ...

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.

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Why Do I Care? Pain Episode

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

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 ho...

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Seated Cervical CARS for Neck Mobility

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

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 co...

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Skills & Drills - Thoracic Mobility Using a Strap

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

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 addi...

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Side-lying Rotator Cuff Exercises

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

Rotator cuff strengthening can be challenging if you have a recent injury. Dr. Paula instructs you through several modifications for this side lying series t...

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Hip Flexor Mobility PAILS & RAILS

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

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 & RAIL...

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Shoulder Stretches at the Wall

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

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 cue...

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Keep Your Head On Straight Episode 4

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 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 ...

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Dynamic Plank Series

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

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 a...

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Medial Knee Relief - Myofascial Release Technique

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

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 h...

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Wall Stretches for Your Legs

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

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 comfortab...

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Lunge Progressions - Side and Curtsy Lunges

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

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...

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Fix Your Tech Neck Episode 3 - Chin Tuck with Rotation

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

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 ...

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Dynamic Lunges - Alternating Forward and Back Lunges

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

Our series on lunges and lunge progressions continues here. We've reviewed modified / assisted lunges and static lunges. In this progression we add dynamic m...

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Lunge Progression - Static Lunges

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

Can't do walking or stepping lunges? Squats aren't hard enough? The in between are static lunges. This lunge sequence is a progression from the assisted lung...

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Ergonomics At Home

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

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 S...

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Modified and Assisted Lunges for Injuries

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

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?...

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Keep Your Head On Straight - Episode 2 Staying Upright

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

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 ou...

youtube.com

Beginner Yoga - Back Bend to Camel Pose (Ustrasana)

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

This beginner yoga routine carefully takes you through a progressive backbend sequence to increase your overall mobility, improve your posture and teach you ...

youtube.com

Hip Mobility with PAILS & RAILS

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

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 t...

youtube.com

What Do I Do? Knee Pain Episode 2

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

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 m...

youtube.com

What Do I Do? Knee Pain - Episode One

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 focuses on a myofascial self release technique using objects you have at home. Dr. Paula Sauer will teach you how to release commonly tight areas associated with this type of injury. This technique is also good for IT band syndrome, and post surgical self care once your surgical wounds are completely healed. If you have a new knee injury, please consult with a doctor to be properly diagnosed.

https://youtu.be/5jrxqkekL3I

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 focuses on a m...

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562 North Larchmont Blvd
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