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Katie Wallner

@katiewallnerpt

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Doctor of Physical Therapy | NYC 💪 Guided PT tips 🔁 Recovery 🤸 Mobility
Helping you move better, feel stronger, and stay pain-free. @wwkdapp

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Swelling around the ankle can limit mobility and make the joint feel stiff or heavy.

Gentle lymphatic work can help encourage fluid movement, reduce that “puffy” feeling and support better movement through the foot and ankle.

A simple addition to your routine when your ankle needs a little extra attention.

#AnkleMobility #LymphaticDrainage #FootHealth #MobilityWork MovementTips by @katiewallnerpt

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a month ago

WWKD brings the same personalized approach I use in my New York City and Hamptons practice into an app you can access wherever you are.

It is designed to help you better understand what may be contributing to your pain, then guides you through a structured exercise plan based on your specific needs. As you progress, the program builds with you so you can continue getting stronger and moving with more confidence.

Stay tuned for more on how WWKD works and the story behind the app.

#WWKD #PhysicalTherapyApp #PersonalizedExercise #PainRelief #MovementHealth by @katiewallnerpt

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a month ago

Running, walking, and even prolonged sitting can leave your calf muscles feeling tight.

This self-release technique uses your opposite knee to apply targeted pressure along the calf, while small ankle circles help you work through areas of muscle tension.

It’s a simple way to address tightness without needing a foam roller or massage tool.

Keep the pressure controlled and spend a little extra time on areas that feel tender, without pushing into pain.

#KatherineWallnerPT #PhysicalTherapy #CalfRelease #MuscleTension #MobilityExercises taken in Midtown Manhathan by @katiewallnerpt

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2 days ago

A little targeted muscle work can help ease tension that builds up at the base of your skull and along your neck.

This technique focuses on the occipital muscles before working down the side of the neck, using small head rotations and gentle pressure to help release tight areas.

The key is to let your head do the movement while keeping your thumb in place. Move slowly and remember small rotations of the head will help you keep your thumb on the muscle you are trying to release.

Save this one for when neck tension starts to build!

#KatherineWallnerPT #PhysicalTherapy #HeadacheRelief #NeckTension #MuscleRelease by @katiewallnerpt

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3 days ago

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!

#KatherineWallnerPT #PhysicalTherapy #HeadacheRelief #NeckTension #MuscleRelease taken in Midtown Manhathan by @katiewallnerpt

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4 days ago

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!

#KatherineWallnerPT #PhysicalTherapy #ForwardHeadPosture #NeckMobility #MovementEducation taken in New York, N.Y. by @katiewallnerpt

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5 days ago

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.

#KatherineWallnerPT #PhysicalTherapy #ShoulderMobility #PecRelease #MovementEducation by @katiewallnerpt

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9 days ago

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!

#KatieWallner #WWKD #SittingComfort #DeskErgonomics#BodyAlignment taken in Midtown Manhathan by @katiewallnerpt

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13 days ago

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.

#KatieWallner #WWKD #HamstringStretch #HamstringMobility #MovementEducation taken in Midtown Manhathan by @katiewallnerpt

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16 days ago

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.

#KatieWallner #WWKD #HamstringStretch #Flexibility#MovementEducation by @katiewallnerpt

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17 days ago

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!

#KatieWallner #WWKD #DeepCore #CoreActivation #BodyAlignment by @katiewallnerpt

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19 days ago

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.

#ThoracicMobility #ShoulderMobility #UpperBackMobility #MovementTips #MobilityWork by @katiewallnerpt

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23 days ago