Posture & desk workers · Mountain View
Sit all day? Train to stand tall.
Long days at a desk leave your upper back, neck and shoulders stiff and tired. At Siena Physio, a Doctor of Physical Therapy designs the program, and Movement Coaches help you build the strength to sit, stand and move more comfortably, in semi-private sessions of 3–4 or our Posture & Upper Body Strength class.
Sound familiar?
Long days at a desk add up.
- Your neck and shoulders feel tight by mid-afternoon.
- You catch yourself slumping, and sitting up straight lasts about five minutes.
- Stretching helps for an hour, then the stiffness comes back.
What we train
Posture is strength, not willpower.
- 01
Upper back
A strong upper back helps hold your shoulders back without you having to think about it all day.
- 02
Shoulders & neck
Stable, strong shoulder blades take strain off your neck, so it isn't doing the work your shoulders should.
- 03
Hips & core
Sitting stiffens the hips. Strong glutes and a strong trunk support you whether you're sitting, standing or carrying.
How it works
A plan built around your day.
Start with a Strength Assessment
45 minutes one-on-one with Amy, a Doctor of Physical Therapy. We talk through your workday and what bothers you, look at how you reach, push, pull and carry, and decide where to start. Your $50 is credited toward training.
Open up, switch on, get strong
Every session follows the Siena method: free up stiff joints, switch on the muscles that sitting turns off, then build real strength with rows, presses, carries and hip work, scaled to you.
Small groups, close coaching
Your coach watches every rep and adjusts the load, range or movement on the spot, so you're never left guessing whether something is right for you.
Physio in the same building
If your neck or shoulder needs a closer look, a Doctor of Physical Therapy is right here for a Physio Evaluation. No referral needed.
Is this right for me?
Where to start.
A good fit for training
- You feel stiff, achy or tired after long days of sitting.
- You want to feel stronger and move more comfortably.
- Your symptoms ease when you move, rather than getting worse.
Start with a Physio Evaluation if
- Pain, numbness or tingling travels into your arms or hands.
- Neck pain or headaches are limiting your work or sleep.
- You've had a recent neck or shoulder injury.
Two ways to train
Which one fits you?
Semi-Private Personal Training
- 3–4 people per session
- Your own program, designed by a Doctor of PT
- Best for specific goals, ongoing aches or a history of injury
Posture & Upper Body Strength class
- A Siena Signature Class of 6–7 people
- Focused on your upper back, shoulders and arms
- Best for an easy way to start, or staying consistent
Questions about posture training.
Can strength training really improve my posture?
We don't believe in perfect posture, and the best position is usually your next one. But we do believe in building capacity in the muscles that support your posture: your upper back, shoulders and hips. Stronger support muscles mean holding yourself up and changing position take less effort, so you feel better at the end of a long day at the desk.
I have neck or shoulder pain. Can I still train?
Usually, yes. Tell us about it at your Strength Assessment and we'll choose movements that suit you. If pain, numbness or tingling travels into your arms or hands, start with a Physio Evaluation with a Doctor of PT, right here in the studio.
Which class should I take?
Start with Posture & Upper Body Strength. Many desk workers also add Hips & Glutes, because long hours of sitting stiffen the hips too. Your Strength Assessment will point you to the right mix.
Do I need a standing desk or a new chair?
They can help, but they aren't required. Moving often and getting stronger matter more than any one setup. Your coach can share simple ways to break up a long day at the desk.
How often should I train?
Most members train one, two or three times a week. We believe in building the habit gradually, and one session a week is far better than none. Book your Strength Assessment and we'll help you find the right place to start.
Where are you located?
Siena Physio is at 498 Del Medio Ave in Mountain View, a short drive from Los Altos and Palo Alto. Training is by appointment.
Stand taller. Feel stronger.
Start with 45 minutes one-on-one with a Doctor of Physical Therapy. $50, credited toward your training.