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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.

What Our Patients Have to Say

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Testimonial by R.S.

I wanted to thank you so much for helping me get through something I thought I may never be able to. We have achieved pain-free intercourse and this has really solidified our marriage. We are so grateful to you for all the work you do! Thank you!!

-- R.S.

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 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 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 M.M.

A personal journey and testimonial from one of my patients:

My husband and I were married for 5 years before we were able to have intercourse due to my vaginismus. There was nothing traumatic in my past but for some reason, even though I wanted sex, I mentally avoided "that area" of my body and didn't even admit to myself that there was a problem for a long time, even though I was never able to put tampons in. Once I finally opened my eyes up to the fact that I had a problem, I had a surgery that was supposed to fix the issue.

Read more: Testimonial by M.M.

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.,...

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