Why Resistance Training Is Often Overlooked

Strength training isn’t about changing your body—it’s about supporting it

When someone asks you about your exercise routine, does resistance training come up?
If not, you’re not alone — especially if you’re a woman.

Despite mountains of evidence supporting strength training for overall health and longevity, it’s still often overlooked in favor of cardio or stretching. And that’s a missed opportunity, because resistance training isn’t just about lifting heavy weights or changing how your body looks — it’s about building a body that supports you through real life.

How Resistance Training Supports Long-Term Health

Bone density and osteoporosis prevention in women

1. It reduces disease risk and helps you age better

We now understand that muscle is more than just tissue that moves us — it’s an active endocrine organ. When muscles contract, they release signaling molecules that positively affect the entire body.

Regular resistance training has been shown to:

• Improve insulin sensitivity and blood sugar regulation

• Reduce chronic inflammation

• Support brain health and cognitive function

• Improve bone density, lowering the risk of osteoporosis

This is especially important for women, who are at higher risk for bone loss as we age. Strength training sends a powerful signal to bones that they are needed — helping maintain density and reduce fracture risk over time.

In short: building muscle isn’t just about strength — it’s about resilience.

Lifting, carrying, pushing, and pulling in daily activities

2. It makes everyday life easier

Think about the last time you carried a heavy bag of mulch, hauled a suitcase through the airport, picked up a squirmy kid, or spent hours gardening. How did your body feel afterward?

Resistance training prepares your body for real-world demands. When you regularly practice lifting, pushing, pulling, and carrying under controlled conditions, those same movements in daily life feel less taxing — and are far less likely to result in nagging aches or injuries.

Life doesn’t get lighter — but you can get stronger. And that strength makes everyday tasks feel more manageable instead of exhausting.

How strength training improves self-confidence

3. It builds confidence — from the inside out

There’s something powerful about feeling strong.

When you trust your body’s ability to handle physical challenges, your confidence naturally grows. That confidence doesn’t stop at the gym — it shows up when you say yes to a trip, a hike, a new hobby, or a physically demanding day without fear of “not being able to keep up.”

Strength training improves self-efficacy — your belief in your ability to do hard things. And over time, that belief spills into every corner of life.

So yes — resistance training builds muscle. But it also builds courage.

How Much Strength Training Do You Actually Need?

Evidence-based guidelines for frequency

Current exercise guidelines recommend resistance training at least 2 days per week, targeting all major muscle groups. Many people see even greater benefits with 2–4 sessions per week, depending on their goals and recovery.

And no — workouts don’t need to be long or extreme. Even short, well-designed sessions can create meaningful changes when done consistently.

When Strength Training Feels Intimidating

The role of guidance in making strength training feel safe

If pain, fear of injury, or issues like leaking with exercise have kept you away from strength training, you’re not broken — and you’re not alone.

The right guidance can make strength training feel safe, accessible, and empowering.

We’d love to help you get started, meet your body where it is, and build strength in a way that supports your goals — for now and for the long run.

At Breathe., we help women build strength in a way that feels safe, supportive, and sustainable—especially if you’re managing pain, pelvic symptoms, or fear of injury.

Learn how trauma and nervous-system–informed physical therapy can support strength training that works for your body.

Breathe. is unique! Integrative physical therapy for women. Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns.

Appointments available in Des Moines and Iowa City / Cedar Rapids / North Liberty area. www.breatheptw.com

You’ve probably heard that walking is good for your health, but did you know that walking faster may even help you live longer?

Research shows that people who walk at a faster pace tend to live longer and have better heart and brain health. Walking is one of the simplest ways to stay strong and independent as we age. But what happens when walking hurts?

Many women go through times in life when walking becomes hard or painful, especially during major body changes like:

• Pregnancy or postpartum recovery
• Pelvic organ prolapse
• Surgery or medical procedures
• Illness or fatigue from long-term health conditions
• Muscle or joint pain in the hips, knees, feet, or back

Finding the Solution for Your Walking Pain

Even something simple like poor-fitting shoes can cause pain and make walking feel harder than it should.

As women’s health physical therapists, we’re here to help you move without pain, throughout every stage of life! If walking is uncomfortable or feels unsteady, we can assess your whole body to figure out why. Is it weak glutes? Tight hip flexors? Poor core control? Limited single-leg stability? We take a full-body approach to understand what’s going on and build a plan that works for you.

6 Solutions for Pain-Free Walking That Breathe. PTW May Include in Your Care 

Dry Needling

To release tight or overworked muscles.

Gait Assessment and Training

To improve how your body moves with each step.

Shoe Type Recommendations

To help support your feet and improve comfort.

Strength and Balance Training

Especially for your hips, feet, and core.

Pelvic Floor Support Strategies

If prolapse or postpartum weakness is limiting you.

Post-Surgical Rehab

To rebuild strength and confidence after procedures.

Breathe. PTW Supports Women in Living a Pain-Free Lifestyle

If you think about it, walking involves standing on one leg over and over again. Because of this, we can help you build the strength and control to tolerate that single-leg support without pain (and at a quicker speed).

You don’t need to “just live with it” or wait for it to get worse. Pain with walking is not just a normal part of aging, motherhood, or recovery. It’s a sign that your body needs support, and that’s exactly what we’re here for.

Let’s get you walking comfortably, confidently, and maybe even a little faster! Because the better you walk, the better you feel, and the longer you can keep doing the things you love.

If walking doesn’t feel good right now, let’s fix that together.

Breathe. is unique! Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns. 

Appointments available in West Des Moines and Iowa City/Cedar Rapids area. www.breatheptw.com

References:

• Yates T, et al. JAMA Netw Open. 2019;2(10):e1913301
• Stamatakis E, et al. Br J Sports Med. 2018;52(12):761–768

Your Whole Body Is Connected

In physical therapy, when one area of the body is hurting, the cause may actually stem from a neighboring joint or system. The knee is a hinge joint; it likes stability and has very little wiggle room to deviate from its main job (bending and straightening). It takes direction from the hip above and the foot and ankle below which are much more mobile. So when those areas aren’t doing their job, guess who suffers? That’s right – your knees.

How Your Hips Can Impact Knee Pain

Let’s talk about your hips first. Weak glutes and poor hip control are some of the most common findings I see in clients with knee pain. This shows up often during squats, running, walking, or even getting up off the floor. If your glute med (aka the glute muscles on the side of your hip/but) isn’t activating well, your upper leg can roll inward, causing extra stress on the kneecap and surrounding tissues. Over time, that creates pain in the front of the knee (what we call in the PT world “patellofemoral pain”) which is a super common issue in women due to our natural pelvic structure and hormone-related ligament laxity.

A Common Culprit to Knee Pain, Your Big Toe

Now for the underrated MVP: your big toe. That tiny little joint plays a huge role in your walking mechanics. If your big toe can’t extend well (because of stiffness, past injury, or bunions), your entire gait pattern changes. That might mean rolling off the outside of your foot, shifting weight in strange places, or shortening your stride. All of those changes ripple upward, affecting your ankle, knee, and even hips/low back over time. So, what can you do?

4 Ways To Help Your Knee Pain

1. Strengthen your hips. Different exercises including glute bridges, clamshells, side steps with bands, and controlled single-leg exercises can help to activate the glutes.
2. Mobilize your big toe. Gentle stretching and mobility work can make a big difference. Your big toe needs to get at least 60 degrees of movement from neutral into extension (Your PT can show you how!)
3. Check your movement patterns. Working with a PT who understands the whole kinetic chain can help identify where the breakdown is happening. They can help to identify if you have differences side-to-side that can be impacting the pain in your knees.
4. Support your feet. Footwear matters. Appropriate arch support, wide toe box for your toes to move, and alignment make a difference.

Next time your knees are nagging, don’t just ice them and hope for the best. Let’s dig deeper, get curious, and start looking at the whole picture. Because your body is brilliantly connected, your knees deserve some backup from the rest of the team above and below the joint!

Get Rid of Your Knee Pain With Breathe. Physical Therapy & Wellness

Need help figuring out what your hips and feet are up to? Book a session! We’ll get to the bottom of it together. Our physical therapists in North Liberty and Des Moines are highly educated and experienced. Let our team help you figure out the steps you need to take to live a life of relief. 

Patellofemoral pain, which is commonly referred to as “runner’s knee”, is caused by inflammation and irritation at the joint between the knee (more specifically, the femur) and the kneecap (also known as the patella).

The name, patellofemoral pain, then indicatespain at the joint between the patella and the femur.

While the patella may seem like a small, minor bone in the body it actually plays a huge role in our movement. The patellofemoral joint is responsible for absorbing up to 20 times our body weight during things like jumping, running, etc. The patella sits in a perfect little groove in the femur and as you bend and straighten your knee, the patella moves up and down that groove.

Problems arise typically when the patella is no longer tracking smoothly within its groove – maybe some muscles are too tight and pulling it too much or other muscles are too weak and not pulling enough. Starting something new and doing too much too soon can also create pain at the patellofemoral joint because it’s not used to absorbing all that extra force.

Those with patellofemoral pain generally report pain underneath the kneecap that is made worse with activity (especially running, jumping, stairs, squatting) or sitting with your knee bent for too long and gets better with rest. It is more common in females than males thanks to our wider hips.

So what can we do about that? Here are some simple exercises to try.

1. Stretch

The IT band is a big fascia band that runs along the outside of your thigh, from your hip down to the side of your knee. It has a few fibers that attach over onto the patella and can pull your patella too far out to the side. While the actual fascia doesn’t stretch, we can stretch all the muscles that attach to it which are the hamstrings, quadriceps and glutes. Try these stretches! In general, try to hold for 30-90 seconds and do each side 1-2 times.

2. Strengthen Your Glutes

Your glute muscles play a big role in keeping your knee steady. If your knee tends to turn in (go knock knee) when you do things like run, jump, squat then this can also throw your patella off course. Try these glute exercises! As a general rule, do one side until you get a nice muscle burn and then switch sides. Do each side 2-3 times.

3. Strengthen Your Quads

Your quadriceps are 4 big muscles on the front of your thigh that join together to form a common tendon that runs on top of the patella and attaches at the bottom of your knee, on the tibia. Having strong quads plays a big role in helping absorb forces so the patellofemoral joint doesn’t have to do it all. Here are some exercises to strengthen your quads. Again, go until fatigue and try to do each side 2-3 times.

4. Work on Your Technique

One of the most important things you can do is to look at your running, jumping or squatting technique. Do the activity in a mirror or even better, take a video of yourself doing it (bonus points for a slow motion video!) Watch yourself as you land on one leg while running, land on both feet while jumping or drop down into your squat. Does your knee tend to point in toward your big toe (like the first picture)? Really try to see if you can press your knee out – think point your knee toward your second or third toe (like the second picture!). Then try to do that while you’re running, squatting, jumping, etc. This will help your patella stay track smoothly within its pathway.

Ongoing pain that doesn’t resolve with these exercises is a reason to seek out assistance from your women’s health physical therapist. If you’re unsure, reach out to us! We would be happy to provide some guidance or answer any further questions! 

Source:  https://www.apta.org/patient-care/evidence-based-practice-resources/clinical-summaries/patellofemoral-pain

3 Things a Physical Therapist Does Everyday After a Broken Leg

In March I broke my leg in three places while out for a run, had surgery in June and then had my 40th birthday in August. I was in a boot for 6 months which left me weak in mind and body. As a physical therapist for the last 15 years in the Des Moines area, I have never taken mobility for granted.  I knew my situation was temporary but it was still hard. 

Here are three things I do every day since my accident:

1. Go for a walk.

One of the hardest parts of healing was not being able to go for a walk with my dog.  I love to walk and not being able to do it for over 6 months was excruciating (again, temporary mantra).  Now that I’m able to go, I make sure to go, even for a short distance, every single day. I plan to do it in the cold days of winter in central Iowa too.  I’m going to bundle up and at least go around the block. 

2. Monitor my protein intake.

Most of the time I’m a healthy eater but it is really easy for me to get behind on protein. Being in a walking boot for 7 months, as you can imagine, made my whole body very weak. I had a lot of work to do to build up muscle again and I had to be sure I was getting enough protein. It really opened my eyes to many years of not getting enough.  I’m fortunate to not have dietary restrictions, so my favorite ways of getting protein are chicken breasts, cottage cheese, edamame, tuna salad with hard boiled eggs in it, and plant based protein shakes. I now aim to get around 70 grams of protein a day – during my earlier recovery days building back a lot of muscle, I was sure to get over 100 grams per day.

3. Say gratitude for something my body did for me today.

I have always been good about having a grateful heart. In our physical therapy practice in central and eastern Iowa, we lead each company meeting with something we are grateful for.  Instead of finding external things, I’ve now turned inward to tell my body “thank you” each day.  I’m grateful for this body that was able to get in and out of the car 20 times today to run my kids to their activities. I’m grateful for this body that can take me to the bathroom without help. I’m grateful for this body that might feel tight in my jeans today, but can still take my dog for a walk.

Injuries are a bummer at any point, when they occur around major milestones, it can take even longer to recover.  Take time to celebrate the small wins. Take time to celebrate your body. If there’s something holding you back, please go see a physical therapist so you can live the energetic, vibrant, active lifestyle you deserve.  

If you’re local, give us a call at 515-255-3932 to set-up your appointment today!

Breathe. is unique! Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns. 

Appointments available in Des Moines, West Des Moines and Iowa City / Cedar Rapids area. www.breatheptw.com

4 Foam Roller Exercises to Try When You’re in Pain

Do you have a foam roller living in your house? Maybe you bought it with intentions to figure out what to do with it… but didn’t know where to start. Maybe your foam roller is your best friend but you always do the same 2 things. Try these exercises to get a great stretch and work out tight muscles!

Sometimes foam rolling hurts. It’s important to distinguish what “hurts good” or is a strong stretch sensation rather than a pinch or pain. Pain should be avoided, but a mild discomfort of working on tight muscles is ok. Pay attention to your body’s threshold and go easy on yourself. More discomfort doesn’t mean you’re getting more out of it.

1. Pec Stretch – “W” and “T”

This stretch feels AMAZING after feeding or holding a baby, sitting at a desk, or doing any exercise that involves upper body. Lay down on the roller with it supporting you from head to booty. Knees bent with feet on the ground for balance! Then relax your arms out to the sides in a “W.” Your forearms may not touch the ground when you start. You should feel a good stretch across your chest. Then try a “T” position with arms straight out to the sides. Spend 30 seconds in each position.

2. Figure 4

Sitting on your foam roller, cross one ankle over your opposite knee. The leg that’s crossed over is the side you are focusing on. Lean towards that leg, and roll through your glutes (booty) on that side. Once you find a tight area, roll in small movements for several minutes until the muscle relaxes. 

3. Thoracic extension

Sitting on the ground, lower onto the foam roller with your forearms so it is in the middle of your upper back. Rest your booty on the ground and put your hands behind your head as you slowly relax over the roller. If the sensation is too much, try a rolled up yoga mat or pool noodle. Breathe and enjoy the stretch, then move an inch up or down on the roller to stretch multiple areas in your upper back. 

3. Calf rolling

Sitting on the ground, extend your legs over the roller and get the “meaty” part of your calf on the roller. Cross your opposite ankle over and roll back and forth, again pausing and spending extra time once you find a tight spot. To get extra into this muscle, lift your hips off the ground as you use your arms to support you.

*This post is educational and not medical advice. Please consult your PT for information specific to your individual needs.

3 Things to Finally Get Rid of Jaw Pain

Are you a teeth clencher? Does your jaw feel super tight, especially when you’re stressed? Do you ever notice clicking or headaches along with teeth clenching? Many people easily recognize that they hold stress in their shoulders, but the jaw is another place where tight muscles and stress can go hand in hand. This pain is called temporomandibular disorder (TMD) – named after the joint in the jaw.  Research has found a correlation between jaw pain/dysfunction and depression and anxiety. This helps us in understanding the whole picture of jaw pain. 

How To Set the Body Up for Success To Decrease Muscle Tension

1. Sit Better.

A lot of our day is spent with our shoulders rounded forward, and our head in front of our shoulders. Make this better by thinking “sit on your vagina” – this will give you a good base of support. Then roll your shoulders back, and bring your head back in space so it’s above your shoulders (as if you were standing against a wall to get your height measured). Work on incorporating this “ideal” posture into your day 25% of the time that you’re sitting. It will become more natural over time! Sitting better helps muscles in our neck and head be more relaxed throughout the day. 

2. Recognize Stress & Release It

Lay down, breathe, work on letting head be heavy, jaw muscles soft, and neck muscles empty and relaxed – notice when tension creeps in, revisit the breath as needed. Use this throughout the day to take a deep breath when you get a stressful email, or as a break when you’re hours deep in an intense project. Unclench your teeth, let the rows of your teeth rest separate from each other, let your tongue relax, and breathe into your belly.

3. Restorative Yoga.

A restorative yoga class can do amazing things. The difference from other yoga is that the postures require less effort to hold, and each posture is held for up to several minutes. For this reason, it’s important to modify so that you’re totally comfortable in each pose. A restore class offers the opportunity to relax into various postures, finding and releasing tension throughout the body, as you also get a mental break. If you don’t feel totally at peace with zero stressful thoughts during a class like this, that’s totally normal! Like many other things in life, it’s a practice. 

Don’t let aches and pains keep you from living your life. The physical therapists at Breathe. have training in Medical Theraputic Yoga, weaving it into all of their recommendations and treatments. We’d love to help you, anyway we can! Reach out.

Posture is confusing! Check out this short video to learn how to stand up tall and reduce shoulder pain and headaches.

* This post is intended to be educational, please consult your therapist for medical advice specific to your body. 

Research source:

https://www.jstage.jst.go.jp/article/josnusd/56/2/56_127/_pdf

How to Create a Personalized Self-Care Plan to Take Control of the Overwhelm in Your Life

The year 2020 has been the year of changes.  Who would have thought we’d be walking around everywhere wearing masks all the time?  I overheard a young girl shopping with her mom at Target and she said “oh mom, look at this mask it is so cool, can I get it?”  Add that to things I never thought I’d hear (outside of Halloween).  If you’ve noticed increased headaches or overall neck/shoulder tension after wearing your mask, you’re not alone.  

Here are 3 ways to decrease migraines and headaches from wearing a mask. 

1. Gently Rest the Tip of Your Tongue on the Roof of Your Mouth

This will greatly reduce the pressure in your jaw.  Sometimes wearing a mask can make you clench your teeth more than usual, without noticing it.  Gently resting (not forcing) your tongue to the roof of your mouth relaxes the muscles around your jaw. 

2. Increase Diligence About Drinking More Water

This is especially true for all the teachers!  If you’re used to being able to sip on water all day, it is quite a shock to your system to not be able to drink when you have the urge.  Start your day off right – before or after that morning cup of coffee, drink 12-20 ounces of water.  Get some more during lunch and after you’re done working for the day.  Try to get in 40-60 ounces of water before 5 pm, so you’re not up all night in the bathroom!

3. Keep Your Head Over Your Shoulders While Wearing a Mask

Wearing something on the front of our face has a tendency for us to lean forward more, or have to look over it to read anything at our desks.  Be aware if your head is constantly in front of your shoulders.  Draw a line down from your ears, they should line up directly over your shoulders.  You can have someone take your picture or take a selfie from the side to check out your head position.

Wearing a mask changes how we talk, decreases our water intake, and has a tendency to change our posture. Take these proactive steps to keep you healthy and active!  

Continuing to have pain, headaches or tension? Dry needling may help! 

The Basics of Ergonomics and 4 Positions To Stay Pain Free

There are times in our lives when we have no choice but to stay home and stay busy. Sick kiddo? Sick world (COVID-19)? Flooded Office? Snow day?These are immediate situations that come to mind that I’ve heard directly from clients this last year. Not all of us have a home office where we can have a great, ergonomic go-to set up at the blink of the eye, so let’s talk about various makeshift workstations and things to think about! 

Here’s The Basics: Ideally, think of these basics in all situations.

• MONITOR: Arm’s length away. Minimize glare while still being in a well lit room
• HEAD: Place monitor so it is on a level where your neck can maintain neutral posture, and not have to flex forward for long periods. 
• EYES: Try to keep eye gaze straight forward to avoid strain on eyes as well; think top of screen at or slightly below eye level. If you have blue light blocking glasses, wear them while working on your computer; or search through setting to see if your computer allows this reduction. 
• TRUNK: Maintain upright, neutral posture whether sitting or standing.
• ARMS: Wrists straight, arms resting near side, and hands at or below elbow level
• CHAIR: a semi-firm surface to allow for easy upright pelvic sitting posture (“Sit on your Vagina!”)
• LEGS: if sitting on a raised surface, feet flat and supported, thighs parallel or slightly lower than hips
• ACCESSORIES: Keep additional objects needed such as a mouse, phone, notepad within easy reach and same level as keyboard if possible. Try to mix up which side objects are on so not habitually only reaching with dominant arm.
• OTHER: Take breaks often throughout your work day! Get up and move, stretch, walk around, eat a snack, call a friend. Staying in one position all day, no matter the position, is not good for our bodies. Keep a water within arms reach, as well! Hydration is huge to keeping our bodies healthy. 

Try to apply these concepts to all situations, as much as possible. Here are some examples of non-traditional workstations may be options in your home as well. The options are limitless! Keep it switching up based on what your body (and sanity) need 🙂 

End Table Sitting

My end tables are slightly taller than my coffee table, so I chose it for the level that my body was at when sitting on the ball. The ball has me sitting too low to be sitting at my table, but too high to use the coffee table.

Floor Sitting

Sometimes I just like sitting on the floor. I have endless amounts of space to spread things out around me if I’m planning or organizing a project. I’m sitting on a pillow to elevate my pelvis so it’s easier to sit forward on my vagina, versus tucked under and leads to tailbone pressure/pain on the ground. My toddler’s chair worked double as a desk; the perfect height when on the floor! 

Couch Sitting

Pillows, pillows, pillows! It’s easy to want to get all ‘comfy’ and recline back, curl up in a ball, and kick up your feet… but don’t! Sitting like this for an extended period of time leads to hip, low back and all sorts of aches/pains/tightness. Here, I used a pillow behind for support to sit up tall on my vagina, pillow under my feet so they aren’t dangling, and the trusty boppy lounger pillow for my laptop support to bring it up to a good height for my neck.

Countertop Standing

Countertops can vary at each home, and work differently for different heights. Do what works best for your height. I’m short, so my standard level countertop, plus adding a box of cheerios for a little raise, helped to bring it to a decent height to keep my arms and neck in a good place. Stand with your weight forward in the balls of your feet, versus in your heels, to avoid glute tightness and low back pain from creeping in right away. 

Home ergonomics is one of the amazing things that telehealth physical therapy appointments allows us to address even BETTER than with an in-person appointment. Call 515-882-0800 to schedule a telehealth appointment with a Breathe. physical therapist today and let us help you achieve your optimal workstation! 

Did your coffee table suddenly turn into a desk? Is your “home office” scattered with toys? Has your work-from-home setup made your neck and shoulders a ball of tension? We are here to help you.

Working from home doesn’t have to mean terrible posture and an inevitable headache. Regardless of your setup, you can make small changes to feel WAY better while you work – whether it’s from the couch, kitchen table, or at an actual desk. See our tips below!

Desk/Kitchen Table

If you’re doing a lot of reading or video meetings, the first picture is the setup for you. Here I’ve propped up the computer on a bin to bring the screen closer to eye level. Tuck your chin to keep your head above your shoulders instead of jutting forward. This will make your neck happy!

If you’re doing more typing, raise your chair so that your elbows are at your sides and your forearms are parallel to the ground. This will help you not feel like you’re shrugging as you reach for the keyboard. Here the screen is more tilted so I don’t have to slouch to see it.

Standing

Taking a break to stand can make your body happy, even if it’s just for 20 minutes. Keep weight evenly through both feet (ie don’t pop one hip out). Here I’ve raised my whole computer so I don’t have to slouch, and tilted the screen way back so it’s in my line of sight.

Tummy Time

Here I used folded blankets to make a wedge shape to rest on. That makes this position more relaxing and decreases pressure on your back. This can also be a nice way to read at night if your body is tired of sitting throughout the day.

Couch

I know this is my go-to work-from-home location. Here, place a small pillow or rolled blanket at your low back to help you sit on your vagina and support your low back. A pillow or blanket under your computer will bring it to the right height where you don’t have to slouch. And here remember to tuck your chin and relax your shoulders away from your ears

Floor or Coffee Table

Last one! If you find yourself sitting on the floor with your papers spread out across your coffee table, grab a folded blanket to sit on. This will help you sit on your vagina instead of slouching. I like folded blankets rather than a pillow because they’re firm and more supportive. Tuck your chin and find the tilt of your screen that works best with this new nice posture you’ve achieved. 

Regardless of your setup, it’s good to take breaks and switch up how you’re working to give your body a break. Take 10 minutes to do a short yoga video, do a few stretches, or walk around the house a few times. Your body will thank you! 

More questions? Give us a call and schedule your first telehealth appointment!