Manual Physical Therapy and Concierge Services

Manual Physical Therapy and Concierge Services We help people with chronic pain live their best lives by staying active and mobile - avoiding pain

08/26/2026

Most stretching routines cover the front. The back. And completely forget about the sides. 👀

The Standing Lateral Line Exercise is Dr. Maira's go-to stretch for releasing tension through the entire side of your body — and there's one thing you absolutely need to get right to make it work.

✅ Stand hip-width apart, one arm raised to the ceiling
✅ Let the BOTTOM arm slide down your body toward your knee
✅ Keep your heel planted — don't lift it
✅ Compare both sides, find your easy side
✅ 2 reps of 20 seconds on the easy side, 1 rep on the hard side

❌ Whatever you do — don't lead with the top arm. That activates your core and turns it into a completely different exercise.

Bottom arm slides down. That's the secret. 💪

Watch Dr. Maira demonstrate the full stretch — including what NOT to do — in the video. 🎥

📞 (941) 226-2605
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08/19/2026

Long flight. Long drive. Long day at the desk. ✈️🚗💻

Your hip flexors are paying the price — and this is the exercise Dr. Maira gives every patient before a long trip.

The Standing Hip Extension targets one of the most chronically tight areas in the body and all you need is a wall.

✅ Hands on the wall at shoulder height
✅ Dip one hip toward the wall — not a twist, not a push-up, just a dip
✅ Compare both sides, find your easy side
✅ 2 reps of 20 seconds on the easy side, 1 rep on the hard side

That's it. Do this at the airport, at a rest stop, in your hotel room, or between meetings. Your hips will thank you. 💪

Watch Dr. Maira demonstrate the full exercise — including what NOT to do — in the video. 🎥

📞 (941) 226-2605
✉️ [email protected]

08/12/2026

Got a chair? You can do this stretch right now. 🪑

Dr. Maira's Tie Your Shoes Exercise is one of the simplest and most effective stretches for lower back and hip tightness — and you can do it literally anywhere.

✅ Sit midway in your chair
✅ Slight rotation, lean forward like you're tying your shoes
✅ Grab the chair legs if you need support
✅ Test both sides, find your easy side
✅ 2 reps of 20 seconds on the easy side, 1 rep on the hard side

No floor. No mat. No equipment. Just you and a chair. 💪

Watch Dr. Maira demonstrate the full stretch in the video. 🎥

📞 (941) 226-2605
✉️ [email protected]

08/05/2026

You spend hours every day moving forward. Hunching. Sitting. Looking down. 👀

The Standing Cobra Pose is Dr. Maira's go-to stretch for opening up the front of your body and undoing all of that compression — and all you need is a wall.

✅ Hands on the wall at shoulder height
✅ Push your belly button forward, slowly look up
✅ Feel the stretch in the FRONT — not the lower back
✅ Hold 20 seconds, repeat 2 times

Two rounds. That's it. Your spine will feel the difference immediately. 💪

Watch Dr. Maira demonstrate the full stretch in the video. 🎥

📞 (941) 226-2605
✉️ [email protected]

07/29/2026

Tight through the upper back and shoulders? This one is going to feel so good. 😮‍💨

Dr. Maira is sharing the Open Book — a gentle upper body rotation stretch that targets the thoracic spine and helps restore the mobility most of us have lost from sitting, driving, and looking down at our phones all day.

Here's how it works:

✅ Lie on your side, arms at shoulder height
✅ Rotate your top arm open — head follows
✅ Test both sides and find your easy side
✅ 2 reps of 20-second holds on the easy side
✅ 1 rep of 20-second hold on the harder side

And remember — if your leg lifts as you rotate, don't push it down. Let it go. This is meant to be completely passive so your body can get the full benefit of the stretch.

Watch Dr. Maira walk you through it in the video below and try it tonight before bed. 🎥

07/22/2026

You can do this one without even getting out of bed. 😊T

he Trunk Roll is one of Dr. Maira's favorite moves for releasing lower back stiffness and restoring spinal mobility — and all you need is a flat surface and a couple of minutes.

✅ Test both sides
✅ Easy side first — 2 reps of 20 seconds
✅ Hard side after — 2 reps of 20 secondsSimple. Gentle. Effective.

🙌Watch Dr. Maira demonstrate the full move in the video. 🎥

📞 (941) 226-2605
✉️ [email protected]

07/17/2026

No mat. No floor. No problem. 🙌

The Modified Downward Dog is one of Dr. Maira's favorite stretches for releasing tension through the entire back of your body — and you can do it on your bed, a counter, or a chair.

Here's all you need to do:
✅ Hands on your surface, feet hip-width apart
✅ Push your butt straight back, head stays down
✅ Find your gentle stretch and hold for 20 seconds
✅ Repeat 2 times

Feeling too much?

Walk your feet back. Not feeling enough? Walk them closer. Your body leads the way. 💪

Watch Dr. Maira demonstrate the full stretch in the video. 🎥

📞 (941) 226-2605
✉️ [email protected]

07/15/2026

When was the last time you actually did something nice for your back? 👀

Dr. Maira is sharing two variations of the Child's Pose — simple, gentle stretches you can do right from home that target lower back tension and spinal tightness.
Here's what she covers:

✅ Center Child's Pose — push your hips back, head down, hold 20 seconds for 2 reps
✅ Lateral Child's Pose — compare both sides, 2 reps on the easy side, 1 rep on the harder side

These two work together beautifully. The center variation decompresses your spine while the lateral variation helps your body identify and address any imbalances it's been carrying around.

Watch the full video below and try them today. Your back will feel the difference. 🙌

📞 (941) 226-2605
✉️ [email protected]

07/08/2026

If your hips are tight, your back is probably suffering for it too. 👇

Dr. Maira is sharing one of her favorite stretches for releasing deep hip and buttock tension — the Modified Pigeon Pose. And the best part is you can do it right from your bed or the floor at home.

Here's how it works:

✅ Test both sides — find your easy side
✅ 2 reps of 20-second holds on the easy side
✅ 1 rep of 20-second hold on the harder side

By the time you finish, you'll notice the hard side has already loosened up. That's your body resetting itself in real time. 🙌

Watch Dr. Maira walk you through it in the video below and try it today.

📞 (941) 226-2605
✉️ [email protected]

07/06/2026

Still feeling weaker on one side no matter how much you train? 👀

The problem might not be your effort — it might be your approach.Dr. Maira breaks down one of the most common strength training mistakes people make when coming back from pain or injury:

❌ Equal reps on both sides = the gap never closes
✅ More reps on the weaker side = your body finally catches upSimple shift.

Massive difference. 💪

But here's the catch — if your body is still out of alignment, strength training before addressing that can actually make things worse. Get aligned first. Then get strong.

Watch the full video to hear Dr. Maira explain it all. 🎥

Address

1958 Prospect Street Suite 102
Sarasota, FL
34239

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Monday 7am - 6pm
Tuesday 7am - 6pm
Wednesday 7am - 6pm
Thursday 7am - 6pm

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+19412262605

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