Recalibrate Your Recovery
The Recalibration Pyramid
My treatment approach follows a pyramid structure. The base focuses on improving range of motion and strength, and as we progress, the movements become more complex. Each level of the pyramid relies on the foundation established in the previous one.
Patients are not advanced to the next phase until the goals of the current phase have been fully addressed and achieved. Only after that is the transition made to the next stage of treatment.
- Address Range of Motion: Start by resolving any lower body range of motion deficits.
- Isolate Strengthening: Focus on strengthening individual muscle groups (e.g., hamstring curls, calf raises, lunges) to correct imbalances.
- Introduce Squats: Add squats once strength is balanced. Squats require both feet on the ground and should only be introduced when the knee is stable and strong enough to prevent compensations.
- Progress Squats: Gradually increase squat resistance to body weight or near-body weight levels as strength improves.
- Add Plyometrics: Incorporate plyometric movements like jumping and hopping to build explosive power.
- Introduce Running: Begin interval running if pain-free, progressing toward continuous running.
credit to: Tim Stump and Rob Panariello
Physical Therapy & Strength Training to Move Better, Feel Stronger, and Live Pain-Free
At Recalibrate Physical Therapy, we don’t just treat injuries—we optimize movement, rebuild strength, and get you back to doing what you love. Whether you’re an athlete recovering from an injury, a weekend warrior looking to move pain-free, or someone dealing with chronic pain from daily life, our evidence-based, structured approach ensures long-term success.
Dr. Steve’s Recalibrate Method: A Science-Backed Approach to Recovery
Your body is like a machine—it needs balance, mobility, and strength to function at its best. Dr. Steven Sunderraj, DPT, developed the Recalibrate Pyramid Method to systematically restore movement and performance, whether your goal is to walk without pain, return to high-impact sports, or simply feel stronger in everyday life.
Personal Training to Perform at Your Peak.
Why Train at Recalibrate?
At Recalibrate Physical Therapy in Midtown Manhattan, we take a performance-first approach to personal training, focusing on functional strength, mobility, and injury prevention rather than just aesthetics. Our expert coaching blends strength training, agility, and endurance to create customized programs for athletes, professionals, and post-rehab clients looking to move better and stay pain-free. Unlike crowded commercial gyms, our private training facility near Herald Square, Penn Station, and Grand Central offers a focused, high-performance environment—no long waits, no distractions, just results.
Who We Help?
Whether you’re an athlete improving speed and power, a professional reducing aches from desk work, or a post-rehab client rebuilding strength, our structured training approach supports your goals. We also help older adults maintain mobility and independence, as well as anyone looking to optimize movement and prevent injuries. No matter your fitness level, our bespoke personal training programs are designed to help you move, feel, and perform at your best.
Chiropractic
Chiropractic Care in Midtown Manhattan with Dr. Jake Klein
At Recalibrate Physical Therapy, we partner with Dr. Jacob Klein, DC, CCSP®, a second-generation chiropractor specializing in Applied Kinesiology, to provide a comprehensive, results-driven approach to pain relief and movement optimization. Unlike traditional chiropractic care that focuses only on spinal adjustments, Dr. Klein integrates muscle testing, neurology, biomechanics, and soft tissue therapy to identify and correct imbalances at the source. Whether you’re dealing with chronic pain, sports injuries, or postural dysfunction, his individualized treatments restore alignment, enhance mobility, and prevent future issues.
Who Can Benefit from Chiropractic Care?
Dr. Klein works with athletes, professionals, and active individuals seeking effective, long-term relief from back and neck pain, headaches, TMJ disorders, sciatica, and movement restrictions. His whole-body approach combines chiropractic adjustments, functional movement corrections, and soft tissue therapy to improve mechanics and eliminate pain at its root. Whether recovering from an injury, addressing chronic discomfort, or optimizing performance, Dr. Klein’s targeted, hands-on care helps you move better, feel stronger, and stay pain-free.
Prescribed Four-Week Rehabilitation Programs
Looking for a structured rehab plan without the need for weekly physical therapy sessions? At Recalibrate Physical Therapy, we offer custom 4-week rehab programs designed by Dr. Steven Sunderraj, DPT to help you recover from soft tissue injuries, restore mobility, and rebuild strength—all on your own schedule. These programs provide a clear, expert-guided roadmap for recovery, making them ideal for patients who need direction but not frequent in-person visits.
Who Are These Programs For?
- Individuals with soft tissue injuries who need a structured, professional rehab plan.
- Those who don’t require weekly physical therapy visits but still need expert guidance.
- Patients looking for an affordable, self-guided recovery option without sacrificing quality care.
Who Isn’t a Candidate?
- Beginners with no weightlifting or exercise experience who require hands-on coaching.
- Patients with severe or complex conditions who need direct, weekly PT supervision.
Get Expert Rehab Guidance—No Weekly Appointments Needed. Not sure if a 4-week rehab program is right for you? Schedule a free 10-minute phone consultation with Dr. Sunderraj to determine if you qualify.
Flat Rate: $500
A strength training approach to rehab
Our objective is to build foundational fundamentals, then grow from there
Many patients assume that the body functions symmetrically—that the shoulders, hips, and knees all work in perfect harmony. However, in reality, most people are not symmetrical, and this often becomes evident when they present with an injury, such as knee pain.
My treatment approach focuses on addressing these imbalances by targeting range of motion and strength limitations. Through tailored mobility and strength exercises, I help restore balance in the body. Once this foundation is established, we can progress to more advanced movements, like running.
Recalibration Goals
"The goal is to be better than prior to injury and or maintain what you currently have for as long as possible. My goal is for you to not compromise what you love to do for as long as possible."
• Dr Steven Sunderraj
