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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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    • 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...

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    • Testimonial by J.H.

      My last appointment with Heather was over 6 years ago but I still think of her every day. I don’t take for granted that I can easily get out of bed, care for my two active and busy young boys, run, play tennis, clean my house, or sit at a desk for several hours at a time. None of these tasks were easy for me before meeting Heather. Eight years ago my car was struck from behind by a tractor trailer that was estimated to have been speeding. I spent 3 years working with different PTs and Drs...

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