Katie Wallner PT

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Katie Wallner PT Doctor of Physical Therapy | Helping you move better, feel stronger, and stay pain-free.

10/14/2026

Headaches and tension at the base of your skull may be connected to tight occipital muscles.

Located just beneath the skull, these muscles can contribute to neck discomfort and tension-related headaches when they become tight.

In this video, I demonstrate a gentle self-massage technique using small circular motions to help release tension in this area.

Keep the pressure light and controlled, and save this technique for the next time you’re experiencing neck tension!

10/13/2026

Forward head positioning can place added strain on the muscles supporting your head and neck, including the sternocleidomastoid (SCM).

This muscle extends from behind the ear down to the collarbone and can become tight with prolonged forward head positioning.

Here’s a simple self-massage technique to help release tension along the SCM. Work through three points along the muscle using gentle circular motions, keeping the pressure light and controlled.

Save this to try when you’re experiencing neck tightness!

10/09/2026

Noticing your shoulders starting to roll forward? Tightness in the pectoralis major and minor muscles may be contributing.

In this video, I demonstrate a hands-on release technique to help address tightness through different areas of the chest. Gentle, controlled pressure can help reduce muscle tenderness and make shoulder movement more comfortable.

The key is to work slowly, avoid excessive pressure, and pay attention to how your body responds.

10/05/2026

When you catch yourself slouching at your desk, consider how your setup is influencing the way you sit. Reminding yourself to sit taller only addresses part of the picture.

Your chair also needs to work with the height of your desk and the tasks you’re doing. After adjusting your seat, notice whether you can comfortably reach your keyboard or still find yourself folding forward to see your screen.

Use comfort and ease of movement to guide those adjustments, and give yourself opportunities to change positions throughout the day.

What do you notice about your lower back after adjusting your chair height? Comment below!

10/02/2026

For days when sitting on the ground isn’t practical, try this standing version of the hamstring stretch.

Start with a deep bend in your knees, bringing your chest against your thighs. Slowly lift your hips while keeping that contact and your heels grounded. Let the stretch deepen within a comfortable range, keeping your knees bent as needed.

Save this standing variation for your next stretch break.

10/01/2026

This seated hamstring stretch is a safe way to stay in your hamstrings without rounding your spine. Keep your chest low on your thighs the best you can to ensure an elongated spine.

In this variation, I demonstrate how to gradually walk your feet forward while holding the outside edges of your feet. Pause along the way to check your spinal position before reaching farther.

Keep the movement comfortable and focus on maintaining that lift through your chest as you explore your range.

Keep this variation in mind for the next time you stretch your hamstrings.

09/29/2026

Building on the wall reset, we’re moving to the floor to practice engaging the deep core muscles while keeping the hips still.

Lying on your stomach, keep your hip bones and rib cage grounded as you gently draw your lower belly inward and up toward your spine. The movement is small, so pay attention to what you feel rather than how high you lift.

I also demonstrate an option on your back if lying on your stomach isn’t comfortable.

Can you feel your lower abs working while your hips stay still? Comment below!

09/25/2026

Can’t comfortably get your head back to the wall?

Limited upper-back and shoulder mobility can contribute to that forward position. Using support behind the head while working the arms overhead can gradually improve the available range.

09/24/2026

Use the wall as a quick alignment check.

This drill gives you immediate feedback on head, shoulder and spinal position, making it easier to recognize where you may be compensating or holding unnecessary tension.

09/23/2026

If turning through your spine feels restricted, thoracic rotation can help improve movement through the mid-back.

The mid-back (thoracic spine) is where the most about of rotation should be happening from.

This is especially useful if you feel stiff with reaching, twisting or looking over your shoulder.

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