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Check out these yoga poses you can do in your home office setup! Peform them at least 1-2x during your workday.

Many people working from home with the COVID-19 pandemic are finding themselves sitting hunched over a computer in non-ergonomic work setups -- kitchen counters, hard chairs or stools, or simply propped up in bed. Working for hours in these positions will lead to a stiff neck and shoulders, a sore lower back and tight hips, glutes,and pelvic floor muscles.

For those of you with time and internet access, join me for Yoga Class on Thursdays at 9:30 AM PST. Check out the Femina PT online events page for details.

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

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 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.

Again, for those of you with time and internet access, join me for Yoga Class on Thursdays at 9:30 AM PST. Check out the Femina PT online events page for details.

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What Our Patients Have to Say

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Testimonial by R.M., Age 40

I can’t speak highly enough of the theapists at Femina Physical Therapy and how much they have helped me grow, discover, and love my body. I had had painful sex for my entire life, and didn’t know that there was anything that could be done about it. It was at the point where my husband and I were not having sex for MONTHs, because it was just too frustrating, and I hated feeling like I was the ONLY woman out there who had this problem, especially at my age. I finally brought it up to my doctor because I was turning 40 and my husband and I were barely having enough sex to conceive. And she brought up pelvic floor, PT. I didn’t even know this was a “thing”.

Read more: Testimonial by R.M., Age 40

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 A.B.

Before I was referred to Heather Jeffcoat I was living in a nightmare. I had been married to my husband for three years and I was suffering from Vaginismus. That all changed when I visited my OBGYN and she said she knew of someone with a great success rate. To be honest I was hesitant at first because my first doctor had already told me that all I needed to do was order dilators from the internet and I should overcome my problem. She was wrong because I had followed the book on how to use the dilators with absolutely no advancements in my condition. However, that all changed when I went in for my first visit and Heather took the time to explain my condition and how we were going to work together to overcome it.

I remember leaving her office with a glimmer of hope that I could live a normal life. As my sessions continued I began to see immediate results. With only four sessions and a strict dedication to my home programs I was cured of Vaginismus. In the beginning of this process I was made aware that my health insurance company might not cover the costs, which was disappointing but today I can say one hundred percent that it was the best money I ever spent. Now thanks to Heather I am finally enjoying my life to the fullest with my husband. Thank you Heather, I can’t begin to tell you how much I appreciate all that you have done for me. I will never forget it. Those who are suffering from these types of conditions don’t be afraid because she makes you feel so comfortable and the end result is worth it. Good luck to you all and I hope you experience the success I have.
-- A.B.

Testimonial by Rosanna R., age 35

Heather has affected my life in the MOST POSITIVE way and I am forever grateful. My husband refers to her as the "sex doctor" so you can only imagine how happy he is with my therapy outcome.

After the birth of my son I suffered from "Vaginismus", however, at the time I just thought I was broken. My "broken vagina" affected me physically but it was an emotional struggle as well. Many women in my life also suffered with pain from sex after their babies were born so I knew I wasn't alone. They told me they "just got used to it" but I couldn't see myself living that way.

Sex wasn't just painful, it was literally impossible - IT DIDNT FIT!

Read more: Testimonial by Rosanna R.,...

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 R.D., age 38

"I had a severe tear during childbirth that was not stitched together correctly and therefore healed poorly. Even after having a surgery a year later to remove the scar tissue, I was still having pain, and no one could explain why -- there was no overt 'reason' to explain the pain. I had tried other 'specialists' and even saw another physical therapist who had me do hip / leg stretches -- what a joke! I was about to give up and just 'live with it' until thankfully I kept searching online and found Heather.

Read more: Testimonial by R.D., age 38

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