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#wonderwednesday - which one are you? These common postural problems get amplified in exercises as misalignments. The image on the left is more of an ideal(ish) neutral spine. The ears, AC joint, hips are aligned, and the ASIS and pubic bone are stacked in the frontal plane. Neutral pelvis gives rise to a more neutral spine. Neutral spine is ideally maintained throughout the day by your inner unit/deep lumbar stabilizers known best as your transverse abdominus, pelvic floor and multifidi. The image right of it is an anterior pelvic tilt, which increases the lumbar lordosis, giving rise to a slight extension of the lumbar spine - tight hip flexors and lower erector spinal contribute to this as well as weak abdominals, and possibly weak posterior chain muscles. The next image over to the right is a posterior pelvic tilt, giving rise to an increased flexed position of the spine. Here, expect tight hamstrings and pectoral muscles to be tight, while the deep neck flexors, scapular stabilizers and spinal extensors will be weak. And last, on the far right is a sway back position. This posture is typically results in weak core muscles, back extensors, scapular stabilizers, tight hamstrings, pecs and weak deep neck flexors. The postures to the right can move towards a more corrected form over time. The bottom line is to strengthen the weak muscles, and give length to the areas that are tight. So... which one are you, and what have you done to try to achieve more normal curves of the spine? #alignptla #alignphysicaltherapy #posture #goodposture #badposture #anteriorpelvictilt #posteriorpelvictilt #swayback #fixmyposture #alignment #core #neutralspine #DPT #physicaltherapy #doctorpaula #drpaula #yoga #pilates #redcord #losangeles #fixyourback #healthyback #healthybody #yesyoucan #strength #fitness #healthy #larchmontvillage #standupstraight

Friends knit you a fuzzy scarf to keep you warm ~ #realfriendstho knit your #GuardianGargoyleGary a fuzzy scarf to keep him warm as he keeps watch. #DoctorPaula #Chefwife #knitterextraordinaire #sheslaysme💯⚡

It is remarkable what some fresh paint will do to a space. Our new location features high ceilings, hardwood floors, and a lot of charm. #remodel #larchmontvillage #alignphysicaltherapy #doctorpaula #losangeles #physicaltherapy #fitness #groupclasses #pilates #yoga #redcord

Align Physical Therapy’s Tips 4 Tuesday - Plank modifications and variations. Refer to my other posting about the set up for forearm plank. This post demonstrates full plank variations. The set up is similar to the forearm variation. Here, the hands are directly under your shoulders, forearms are parallel, knees are straight and your feet are set up so that your weight will go through the balls of your feet. Next, pull your navel in towards your spine, pull your rib points in the from together and then towards your back rib cage, punch your shoulder blades towards your elbows, corset your belly and lift your body off of the ground. Use a mirror to make sure you are not sinking your low back to the ground, hiking your hips too high, or tucking your butt under too much. You want to try for the hips, shoulders, head , knees and feet in a relatively straight line. The work here should remain in the belly and the shoulders. If you feel fatigue or pain, scale back to the knees down variation. #tips4tuesday #tipsfortuesday #alignptla #alignphysicaltherapy #posture #plank #fixmyposture #alignment #core #neutralspine #physicaltherapy #doctorpaula #drpaula #yoga #pilates #redcord #losangeles #healthyback #healthybody #yesyoucan #strength #fitness #healthy #plankexercise #coreexercise #hurtssogood #harderthanitlooks #getstronger #forearmplank #modifications

Align Physical Therapy’s Tips 4 Tuesday - Plank modifications and variations. I see a lot of online exercise challenges for many things. I think the gist of these challenges are great in spirit, as they can influence many people to get involved with exercise, regardless if they exercise regularly or are just beginning to approach exercise again or for the first time. Our bodies are built to move, so anything that can inspire movement to the masses puts smile on my face. So for those of you struggling with plank, regardless of if you are in a fitness challenge or not, I offer some tips on what to engage and think about, along with some variations.
We begin with forearm plank, knees down variation (the top image). This version is for someone who has an injury to their back or shoulder, or for someone who can not perform plank with good form and maintain it without pain. This variation is also good if you are in the full version of forearm plank, but you begin to fatigue. You can scale down to this version, and still enjoy the work that needs to be done. Here, the elbows are directly under your shoulders, forearms are parallel, bend your knees to take the feet away from the floor (this will minimize an unconscious use of the hip flexors for those who have a hard time isolating your transverse abdominus). Next, pull your navel in towards your spine, pull your rib points in the from together and then towards your back rib cage, punch your shoulder blades towards your elbows, corset your belly and lift your pelvis off of the ground. Use a mirror to make sure you are not sinking your low back to the ground or hiking your hips too high. The work should be in your shoulders and your belly. Start by holding this for 10-15 seconds, and work up to holding this for a minute with good form.Once you are there, you are ready for the progression (the bottom image). #tips4tuesday #tipsfortuesday #alignptla #alignphysicaltherapy #posture #plank #goodplank #anteriorpelvictilt #posteriorpelvictilt #fixmyposture #alignment #core #neutralspine #DPT #physicaltherapy #doctorpaula #drpaula #yoga #pilates #redcord #losangeles #fixyourback #healthyback #healthybody #yesyoucan #strength

Align Physical Therapy's Tips for Tuesday: Posture - Which one are you? These common postural problems get amplified in exercises as misalignments. The image on the left is more of an ideal neutral spine (A). The ears, AC joint, hips are aligned, and the ASIS and pubic bone are stacked in the frontal plane. Neutral pelvis gives rise to a more neutral spine. Neutral spine is ideally maintained throughout the day by your inner unit/deep lumbar stabilizers known best as your transverse abdominus, pelvic floor and multifidi. The image right of it (B) is an anterior pelvic tilt, which increases the lumbar lordosis, giving rise to a slight extension of the lumbar spine - tight hip flexors and lower erector spinal contribute to this as well as weak abdominals, and possibly weak posterior chain muscles. The next image over to the right (C) is a posterior pelvic tilt, giving rise to an increased flexed position of the spine. Here, expect tight hamstrings and pectoral muscles to be tight, while the deep neck flexors, scapular stabilizers and spinal extensors will be weak. And last, on the far right is a sway back position (D). This posture is typically results in weak core muscles, back extensors, scapular stabilizers, tight hamstrings, pecs and weak deep neck flexors. The postures to the right can move towards a more corrected form over time. The bottom line is to strengthen the weak muscles, and give length to the areas that are tight. So... which one are you, and what have you done to try to achieve more normal curves of the spine? #tips4tuesday #tipsfortuesday #alignptla #alignphysicaltherapy #posture #goodposture #badposture #anteriorpelvictilt #posteriorpelvictilt #swayback #fixmyposture #alignment #core #neutralspine #DPT #physicaltherapy #doctorpaula #drpaula #yoga #pilates #redcord #losangeles #fixyourback #healthyback #healthybody #yesyoucan #strength #fitness #healthy

Align Physical Therapy’s Tips for Tuesday: Hip Flexor Stretches Part 2 - progressions. These images demonstrate variations on the lunge hip flexor stretch, also known as anjanayasana in yoga. The image on the top left shows the progression to stretch more of rectus femorus. Here you grab your foot and stretch the front of your thigh by pulling your foot towards your glutes. If you can’t do this variation, try using a strap around your foot and gently working towards this version. With the image on the bottom left, I’ve added a side-bending variation to stretch psoas major out even more. This version works best on the side your leg is back on. And, lastly, you can use your strap to go deeper into the backbend component. Observe the use of a blanket under the knee that is on the ground. This will help cushion your knee if you have pain here. #tipsfortuesday #tips4tuesday #alignphysicaltherapy #alignptla #yoga #pilates #physicaltherapy #DPT #doctorpaula #drpaula #hipflexors #stretch #icandothat #yogaforeverybody #modifications #yogatherapy #healyourself #healthybody #loveyourbody #painfree #progressions #anjanayasana #healthyback #healthyhips

Align Physical Therapy’s Tips for Tuesday: Hip Flexor Stretches Part 2 - try each version. These images demonstrate variations on the lunge hip flexor stretch, also known as anjanayasana in yoga. Once you set up this hip flexor stretch, you have options depending on how tight or flexible you are. The remainder of today’s posts show the rest of these options. The image to the left shows the set up, which might be a deep enough stretch for some of you. The middle image demonstrates a deeper stretch - here you will lift your arms up overhead to come into more spinal extension while lunging deeper with the front leg. This version will help stretch psoas, iliacus, and some of rectus femorus. The image on the left demonstrates taking the back knee off of the floor, which will place more emphasis on iliacus and psoas. #tipsfortuesday #tips4tuesday #alignphysicaltherapy #alignptla #yoga #pilates #physicaltherapy #DPT #doctorpaula #drpaula #hipflexors #stretch #icandothat #yogaforeverybody #modifications #yogatherapy #healyourself #healthybody #loveyourbody #painfree #anjanayasana #healthyback #healthyhips

Align Physical Therapy’s Tips for Tuesday: Hip Flexor Stretches Part 2 - the set up. Today we look at emphasizing different parts of your hip flexors. Observe the emphasis on tucking the pelvis into a slight posterior pelvic tilt. This action will remain an intention as you lunge deeper into your front leg, meaning this is a counter action of your pelvis as you go deeper into the stretch/pose. Once you do this posterior pelvic tilt, you should feel a slight stretch into the from of your hips. This will tease out stretching your iliacus. Observe there is also a version with my back leg straight vs my back knee on the ground. Placing your knee on the ground will begin the process of stretching your rectus femorus (part of your quadriceps muscle) in addition to iliacus. These images demonstrate variations on the lunge hip flexor stretch, also known as anjanayasana in yoga. #tipsfortuesday #tips4tuesday #alignphysicaltherapy #alignptla #yoga #pilates #physicaltherapy #DPT #doctorpaula #drpaula #hipflexors #stretch #icandothat #yogaforeverybody #modifications #yogatherapy #healyourself #healthybody #loveyourbody #painfree #healthyback #healthyhips #modified #yogini #yogaforbeginners #therapy

Align Physical Therapy's Tips for Tuesday: Gentle hip flexor stretch. You have more than one hip flexor. Off the top of my head, I can list iliacus, psoas major (and minor), tensor fascia latae, rectus femorus, and sartorius. And if the position you of your hip changes, other muscles can become hip flexors... but we will save that information for another time! Given there are many hip flexors, there are also many ways to stretch this group of muscles. In today's #tipsfortuesday I demonstrate three variations of how to gently stretch iliacus. The top image I am using a bolster, middle one progresses to one block, and the bottom image uses two blocks. Clearly I need to stretch this muscle more often! For a demonstration on how to easily get into this stretch, go to my clinic IG account @alignphysicaltherapy where you will also find other tips. I will show other biases towards other hip flexors in the coming weeks. Keep checking in for more information, and if you would like to book an appointment with me privately, email me at paula@alignptla.com #hipflexorstretch #gentlestretch #hippain #backpain #painrelief #ilicus #hipflexors #stretching #icandothat #physicaltherapy #dpt #doctorpaula #drpaula #alignphysicaltherapy #alignptla #losangeles #feelbetter #healyourself #healthy #feelgood #healthyback #healthybody #anatomy

Align Physical Therapy's Tips for Tuesday: Gentle hip flexor stretch. You have more than one hip flexor. Off the top of my head, I can list iliacus, psoas major (and minor), tensor fascia latae, rectus femorus, and sartorius. And if the position you of your hip changes, other muscles can become hip flexors... but we will save that information for another time! Given there are many hip flexors, there are also many ways to stretch this group of muscles. In today's #tipsfortuesday I demonstrate how to get into a simple supine (on your back) biased stretch for iliacus. Here I am using two blocks. Place the blocks under your knees, bridge up and move the blocks on to your sacrum (NOT your low back), then pull both knees into your chest. Straighten one leg and pull the opposite knee in to your chest. Hold for 90 seconds. Your leg must remain straight to get the full benefit of this stretch, so keep your extended knee straight 😊. If you go to my other IG account @paulagelbart you will find easier modifications to this stretch. I will show other biases towards other hip flexors in the coming weeks. Keep checking in for more information, and if you would like to book an appointment with me privately, email me at paula@alignptla.com #hipflexorstretch #gentlestretch #hippain #backpain #painrelief #ilicus #hipflexors #stretching #icandothat #physicaltherapy #dpt #doctorpaula #drpaula #alignphysicaltherapy #alignptla #losangeles #feelbetter #healyourself #healthy #feelgood #healthyback #healthybody #anatomy

Align Physical Therapy's Tips for Tuesday: Hamstring stretch modifications. "I can't do yoga. I'm not flexible." You are perfect for yoga if you are not flexible. I've been a distance runner for years, which means my hamstrings are short and tight. When I first started yoga I needed blocks to "try to touch" the ground. Years later, my flexibility has increased while maintaining the strength I need for the other activities I enjoy. You are all perfect for yoga. It is how you do your yoga that may look a little different. This picture series shows a variety of modifications for "tight" hamstrings in the forward folded pose of uttanasana. Chairs and blocks are used, but also observe you can bend your knees and still achieve the intention of the exercises without the risk. Another modification is standing with your legs hip distance apart instead of having your feet together. This will allow more space for your hips to go into full flexion. Keep your belly tight by narrowing your waist in. Contract your outer hips by isometrically separating your feet away from each other, contract the front of your thighs, and pay attention to where you place your weight in your feet. If you suffer from a current disc herniation in your low back, this pose may not be for you yet. So, please use caution if you feel pain into your back and if pain is going down your legs instead of a stretch. Please come out of the pose if you feel any symptoms like that. Stay tuned for more tips and check out my clinic IG account @alignphysicaltherapy or go to alignptla.com for more information. #yoga #hamstrings #stretch #safetyfirst #uttanasana #yogaprops #hamstringstretch #tighthamstrings #yogini #yogaforbeginners #yogaforeverybody #alignptla #alignphysicaltherapy #drpaula #doctorpaula #modifications #modified #icandothat

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