The Second Arrow

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Richmond Physical Therapy & Yoga Clinic | 1-on-1 Care to Treat Pain

Getting RVA OFF THE FLOOR blending Yoga & Physical Therapy treating Seniors, Chronic Pain, Post-Surgical, Athletes, Cyclists, Nerve Pain and more.

10/15/2026

Chronic pain doesn’t have to run your life. With the right tools and support, you can take back control of your movement and your life.

Here are 4 ways to start addressing chronic pain:
🧠Understand your pain. Education empowers you to better understand your body, recognize what may be contributing to your symptoms, and make informed decisions about your care.

🧘Keep moving. Appropriate aerobic exercise like yoga, and targeted therapeutic exercises can help improve function, build confidence in movement, and manage pain over time.

😴Prioritize sleep. Sleep is essential for physical and mental recovery. Poor sleep can lower pain tolerance while increasing inflammation . Sleep is IMPORTANT.

🎯Set meaningful goals. Instead of focusing only on eliminating pain, shift your attention toward what you want to get back to doing. Whether it’s hiking, playing with your kids, walking your dogs, or returning to your favorite hobby, progress is about reclaiming your life - not just chasing a pain-free day.

At Second Arrow Physical Therapy, we help you understand your pain, build confidence in movement, and work toward lasting change so you can get back to the activities you love. You deserve more than just managing symptoms. You deserve a plan that moves you forward.

📍Ready to take the next step? Book your physical therapy evaluation with Second Arrow.

10/14/2026

🐾🎃 LAST CHANCE to sign up for Spooky Paws Puppy Therapy! 👻🐶 Beagles and Bentleys Anna Wittel

Puppies in Halloween costumes? Say less. 🥹🧡

Take a break from the October chaos and spend an afternoon cuddling puppies, laughing a little louder, and decompressing with the cutest four-legged friends around. Trust us, your serotonin called. 🐾

Grab your person and snag your tickets before they’re gone!

📅 This Saturday, October 17
📍Second Arrow Church Hill
⏰ Choose your session: 1 PM or 2 PM

Spots are limited, so don’t sleep on this one! 🎃🐶

🔗 Sign up through the link in our bio!

10/13/2026

Shoulder pain isn’t one-size-fits-all. Neither is the treatment. 👇🏼

Shoulder pain can have several different causes, and the right treatment depends on what’s actually going on.

💪 Hypermobility? Your shoulder may need stabilization and strengthening exercises to improve control and support.
↔️ Hypomobility or frozen shoulder? Restoring mobility through targeted movement and stretching may be a priority.
🎯 Shoulder impingement? You may benefit from exercises that improve coordination, strength, and how your shoulder moves.

Here’s the important part: the same pain doesn’t always mean the same problem. Two people can experience similar shoulder pain but need completely different treatment plans.

That’s why physical therapy matters. At Second Arrow Physical Therapy, we look beyond your symptoms to understand the underlying cause of your pain and create an individualized plan to help you heal.

Stop guessing. Stop chasing quick fixes. Start addressing the root cause. Visit us at Second Arrow Physical Therapy in Church Hill, RVA, and let’s get you moving toward lasting relief.

Your body deserves more than a one-size-fits-all solution. Book your evaluation today!

10/12/2026

Stretching? Hands-on therapy? Mobility work? Pain management?

We’re Physical Therapists. We can do it all!

From hands-on techniques and mobility work to movement-based rehab and pain management, we bring it all together with the education, clinical reasoning, and expertise to help you move and feel better, safely.

Because quick fixes and temporary relief only get you so far. Start addressing the root cause first through Physical therapy to create meaningful, lasting change.

Come see us at Second Arrow Physical Therapy!

📍 Church Hill, RVA | Book your appointment today.

10/07/2026

At Second Arrow Physical Therapy, we believe healthcare should be intentional.

We’re a physical therapy practice in Church Hill, RVA, built around one simple idea: you shouldn’t have to live with pain, feel dependent on healthcare, or wait until an injury becomes a bigger problem to get the support you need.

Our 1:1 physical therapy care combines evidence-based treatment with movement, education, and a deeper understanding of how your body works. We work with you to identify the why behind your symptoms, build a plan around your goals, and give you the tools to keep moving well long after your time with us. And because movement is medicine, we intentionally blend physical therapy with yoga.

Yoga gives us another way to build strength, mobility, body awareness, balance, and confidence in movement. Physical therapy gives us the clinical assessment and individualized care to address pain, injury, and dysfunction. Together, they create a more complete approach to your health - one that helps you move from pain to progress to long-term wellness.

We believe healthcare can be:�-Personalized�-Preventative�-Educational�-Collaborative�-More accessible�-Focused on lasting results, not endless treatment

Our goal isn’t to keep you coming back forever. It’s to help you heal, understand your body, and confidently return to the things you love.

Intentional healthcare can mean faster healing, fewer unnecessary interventions, and a more affordable path to feeling your best.

Whether you’re dealing with an injury, persistent pain, preparing for surgery, recovering from surgery, or simply want to move better and stay active: come see us first.

📍 Church Hill, Richmond, VA�🩺 1:1 Physical Therapy�🧘‍♀️ Yoga + movement-based care�💳 HSA/FSA accepted�📋 No physician referral required to get started

Ready to feel better and move with confidence? Make an appointment today.
🔗 Book through the link in our bio.

10/06/2026

🕯️✨ Slow down with us and embrace the change of seasons.

As the days get shorter and the nights get quieter, join us for a grounding candlelight flow designed to help you release tension, move gently, and make a little space to breathe. Expect soft candlelight, slow movement, deep breaths, and a chance to reconnect with your body and settle into the season. 🍂

🕯️ Candlelight Slow Flow with dancingMonk by Singith 
📍 Second Arrow Yoga
📅 Friday, October 16
⏰ 6:30 PM
💛 Donation-based

This class is donation-based, making it accessible to everyone while giving you the opportunity to support our small business and the teacher sharing their time, energy, and practice with our community. Every contribution is appreciated and helps us continue creating beautiful, welcoming experiences at Second Arrow.

Come stretch. Come breathe. Come unwind. 🕯️

10/06/2026

Your Thursday night plans just got a whole lot more relaxing. ✨

Join us for a deeply restorative evening of Yin Yoga + Acupuncture with Ann Mowat, LAc MAOM designed to help you slow down, release tension, and fully decompress from the week.

🧘‍♀️ Restorative Yin Yoga
🌿 Gentle acupuncture during savasana
✨ Time to breathe, reset + restore

Settle into stillness, let your nervous system exhale, and leave feeling a little lighter and more grounded.

📍 Second Arrow Yoga | RVA
🎟️ Space is limited - reserve your spot through the link in our bio. This event is free for Yoga PLUS members!

Want free access to all of the Second Arrow events? Check out our membership options!

10/02/2026

Sciatica pain?⚡️

That radiating pain down the leg is often related to irritation from a lumbar disc or the SI joint, which can make the pelvis feel “off” and increase neural tension.

Here are 3 exercises we use to help decrease neurotension and calm symptoms

1️⃣ Knee to Chest
-Gentle self traction of low back
-Improves hamstring length

2️⃣ Active Hamstring Stretch
-Improves hamstring and hip flexor mobility

3️⃣ Sciatic Nerve Glide
⚠️ Adjust the ankle movement so there is no tingling. This should feel like a mild stretch — not nerve irritation.

If symptoms persist, worsen, or you’re unsure what’s truly causing your pain, that’s where we come in. Physical therapy isn’t one-size-fits-all, we’ll assess whether your symptoms are disc-related, SI-related, or something else entirely, and build a plan specific to your body and your goals.

10/02/2026

🍂✨ Yoga + Parousia Coffee Bar Pop-Up! ☕️🧘‍♀️

Start your morning with movement, mindfulness, and a little autumn magic at Second Arrow Yoga + Parousia Coffee!

Join us for a feel-good yoga experience designed to wake up your body, clear your mind, and ease you into the day. Then, stick around for Parousia Coffee’s seasonal specialties - think cozy hot chocolate, apple c***r, and all the fall vibes. 🍎☕️

✨ Yoga PLUS members attend for FREE!
Not a member? No worries—grab your spot using the link in our bio.

📍 Second Arrow Yoga | Church Hill
☕️ Parousia Coffee Drink Specialties 
🍂 Cozy fall vibes encouraged

Grab your spot + bring a friend!

09/30/2026

🚲 Cyclists, let’s talk about your pelvis and back.

Spending hours on the bike means holding a relatively fixed position for a long time. If you lack the mobility, strength, or endurance to comfortably maintain your riding position, your back may end up taking on more of the workload.

Finding a comfortable, well-supported pelvic position can help you maintain better control of your trunk and pelvis while riding, and building the strength and endurance to tolerate that position is an important part of preparing your body for longer rides.

And one of our favorite tools for building that foundation? Yoga. 🧘‍♀️

Yoga can help develop mobility, strength, balance, body awareness, and control - all of which can complement your cycling training.

Already experiencing pain while riding? Come in for a physical therapy evaluation. We’ll look at your movement and mobility to identify the factors that may be contributing to your symptoms and create a plan tailored to your body, your bike, and your goals.

Because the goal isn’t simply to get you out of pain. It’s to help you build the capacity to tolerate the demands of riding so you can spend more time doing what you love. 🚲💪

Address

2200 Carrington Street, Unit 100
Richmond, VA
23223

Opening Hours

Monday 8am - 5pm
Tuesday 8am - 5pm
Wednesday 8am - 5pm
Thursday 8am - 5pm
Friday 8am - 5pm
Saturday 8am - 10:30am

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