Start Your Pelvic Health Journey
Check out these yoga poses for working at home that 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
- 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
- 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
- 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
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
- 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
- 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
- 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.
