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Sitting hunched over a desk and computer for hours will lead to a stiff neck and shoulders, a sore lower back and tight hips.

Throw in some office yoga to help refresh the body and mind, try these stretches at least 1x every 2 hours during your work day.

Wrist Stretches

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Wrist Extension Stretch

  • Gently pull your fingers backwards (as shown) until you feel a stretch along the bottom of your arm and through your wrist.
  • Gently twist the wrist outwards and inwards to find more tension ready to be released.

Wrist Flexion Stretch

  • Bend your hand down towards the floor and grasp your fingers with the opposite hand and gently pull your fingers and wrist back towards the arm.
  • Gently twist the wrist outwards and inwards to find more tension ready to be released

Seated Cat/Cow

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  • Sit with feet flat on the floor
  • Place your feet and knees to hip width's distance apart
  • Place your hands on your knees
  • Inhale (cow): Sit tall, look up towards the ceiling, lift chest towards ceiling, open your stomach to the front wall, lift tail bone
  • Exhale (cat): Round the spine, drop the head, tuck the tail bone
  • Repeat 5 -20 cycles

Seated Spinal Twist

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  • Sit with feet flat on the floor
  • Place your feet and knees to hip width's distance apart
  • Inhale and reach your arms over your head
  • Exhale and twist to the left
  • Set your left hand on the chair behind you
  • Set your right hand on your knee
  • Hold for 5-20 breaths
  • Repeat on the other side

Side Stretch

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  • Sit with feet flat on the floor
  • Place your feet and knees to hip width's distance apart
  • Place your hands on your knees
  • Reach your right arm up towards the ceiling
  • Reach right arm to left side wall
  • Breathe into rib cage and the space between the top of the hip and the bottom of your ribs
  • Hold for 5-20 breaths
  • Repeat on other side

Seated Pigeon

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  • Sit with feet flat on the floor
  • Place your feet and knees to hip width's distance apart
  • Cross your right ankle over your left knee
  • Sit tall and apply a gently pressure to the right knee (do not force)
  • Hold 5 -20 breaths
  • Repeat on other side

Seated Hamstring Stretch

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  • Sit with one leg extended and your back straight.
  • Keep the opposite leg bent, rest hands against your mid-thigh.
  • Hinge at the waist, towards the straight leg
  • Keep your knee, neck, and back straight.
  • Feel the stretch in the back of your thigh.
  • Hold for 30 to 60 seconds. Repeat 2 times.
  • Repeat on the other side.

Eagle Arms

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  • This opens up the space between the scapulae and the musculature of your upper back.
  • With straight arms, cross the left arm over the right.
  • Bend your elbows and wrap your right palm around so that it meets your left palm.
  • Lift the elbows to the height of your shoulders while keeping the shoulders sliding down away from your ears.
  • Keep your spine perpendicular to the floor and the crown of the head rising.
  • Hold 5-10 breaths.
  • Practice on both sides.

What Our Patients Have to Say

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Testimonial by Carolina J.

I had tried Pelvic Floor Physical Therapy before (with another PT) and I had a really bad (painful) experience. A friend of mine and fellow patient, told me about Heather, Laureen and Femina PT (née Fusion Wellness & Physical Therapy) and I decided to try again. I am so happy I did! Femina PT have, literally, changed my life. I was able to do again things I couldn't do for over 10 years!! Their bedside manners are impeccable, their knowledge and understanding make me feel comfortable to recommend this place to anyone in pain. Specially if you have Endometriosis. 100% recommended!!

-- Carolina J., 12/28/16 via Yelp!

Testimonial by Alexandra B.

Heather is without exaggerating AMAZING! After years of trouble with a certain part of my body, in no time, she made everything change back to equilibrium and to what would be considered normal. She explains everything in detail and therefore gives you a better understanding of why things are the way they are, and how you can work towards turning things around. I would highly recommend Heather for any type of Physical Therapy. She has created her own "Method/Therapy" through years of studying (with some of the greatest practitioners), practice and breaking down the issues of her past patients, enabling her to fine tune her own system. I'm so thankful to have found her, and I'm especially grateful for the quick recovery I've achieved, after years of distress. If you cannot afford her, I recommend you purchase her book. Although it may not be Heather in person, it can still help you to get on the right path to recovery!

-- Alexandra B., 5/20/2015 via Yelp!

Testimonial by Lauren B.

Femina PT (née Fusion Wellness & Physical Therapy) has been such an answer to prayer, i'm so glad I found them! I've been struggling with vaginismus my whole life, but didn't have a name for it until about 6 or 7 months ago. Even once I did have a name for it though, I didn't know where to begin in getting help. My OB/GYN had me get a set of dilators, but I couldn't even insert the smallest one by myself. Most times I tried I just ended up frustrated and in tears. I felt really alone, like I was broken and didn't have the energy to keep trying. When I got engaged a few months ago though, I realized I needed to get answers so i wasn't dreading my honeymoon.

Read more: Testimonial by Lauren B.

Testimonial by P.M.

I was hopeful but frankly skeptical when the doctor treating me for Interstitial Cystitis recommended that I go to Heather for physical therapy. Medication and diet helped control my IC symptoms, but I had never heard of physical therapy being used to treat IC. The education and treatment I received from Heather was a revelation. She explained that the pain I experienced with IC had helped create a cycle of muscle guarding which affected the entire pelvic area. I had no idea of the amount of tension being held there. No wonder my husband and I had not been able to have sexual intercourse for years!

Read more: Testimonial by P.M.

Testimonial by Jamie M.

I have been going to see Heather for a while now, and I can't tell you enough how much she has improved my quality of life. Heather specializes in issues like pelvic floor, but I see her for other orthopedic issues.

I have a lot of chronic joint pain and dysfunction issues (back, hips, neck) that require that have ongoing physical therapy maintenance. The effects of my problem joints/areas overlap and interconnect with each other in complex ways, so helping me requires really having a complete understanding of the entire skeletal and muscular system. Pain does not always appear where the problem actually is, the human body is a twisty, many-layered puzzle. I have an exercise program I do at home and I am very functional, but there are just something things I need a PT to help me out with.

Read more: Testimonial by Jamie M.

Testimonial by M.N., age 28

A personal journey and testimonial from one of my patients:

I was diagnosed with vaginismus 4 years ago. I never heard of such medical condition until after I got married. At first my husband and I didn't know what to do, we didn't know what the issues were or how to overcome it. Being born and raised in Armenia and being Christian I wasn't that open about talking to sex with others and so it wasn't easy to seek help. But eventually I went to an Ob-Gyn and luckily she knew about the medical condition (not many doctors know). She referred me to a physical therapist and I couldn't believe it and thought it's something I can handle myself. I ordered a kit from vaginismus.com and started practicing with dilators. There was some small progress but wasn't much helpful.

Read more: Testimonial by M.N., age 28

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