The Second Arrow

The Second Arrow 🧡NOW OPEN in Church Hill
✨Physical Therapy ->Yoga & Coffee

Spring schedule in full bloom starting next week!🌷🌼Refresh your weekly routine with yoga classes designed to keep you ac...
03/06/2026

Spring schedule in full bloom starting next week!🌷🌼

Refresh your weekly routine with yoga classes designed to keep you active, mobile, and strong as we head into the warmer months. There’s nothing better than feeling your best while soaking up a little extra sunshine.

Take a look at our updated schedule and reserve your spot using the link in our bio. ✨

03/05/2026

Did you know many yoga poses are commonly used in physical therapy?🩺🧘‍♂️

After years of teaching yoga and earning her Doctorate in Physical Therapy, Dr.Johnson noticed the powerful overlap between the two. That insight inspired her to create Second Arrow, a place where yoga, movement science, and a touch of philosophy come together to support healing.

If you’re currently in pain, we always recommend starting with physical therapy first. Once you’ve completed treatment, we support your next step with 30 days of free unlimited yoga after discharge. This helps you continue moving, practice the patterns you built in PT, and reduce the risk of re-injury and keep you OUT of physical therapy.

We encourage yoga after treatment because it keeps your body mobile, strong, and adaptable for the activities you love whether that’s biking, running, walking, lifting weights, playing sports, and more!

Ready to move and feel better? Book your physical therapy evaluation or reserve a yoga class through the link in our bio.

A class made for Moms 🤍We’re introducing our Mom-Focused Yoga Class, designed for women who want to feel strong, support...
03/04/2026

A class made for Moms 🤍

We’re introducing our Mom-Focused Yoga Class, designed for women who want to feel strong, supported, and deeply informed through every stage of motherhood.

This class blends intentional mobility, strength training, and thoughtful education to support:

•Back and pelvis stabilization 
•Pelvic floor connection
•Postural work
•Wrists

Created for pre-natal, post-natal, and women preparing for pregnancy, with guided education on trimester-specific precautions and diastases prevention and healing.

Reserve your spot using the link in our bio.

03/04/2026

Sciatica flaring up? ⚡️

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.

We’re so excited to join the RVA tradition of First Fridays🎉Come flow with us for free on the first Friday of every mont...
03/02/2026

We’re so excited to join the RVA tradition of First Fridays🎉

Come flow with us for free on the first Friday of every month at 5:30pm. Spots are limited - reserve yours today using the link in our bio.

🗓️ Friday, March 6
⏰ 5:30PM
📍 Second Arrow | Church Hill

Cyclists 🚴‍♀️ feeling tight through the groin before going on a ride?First make sure your bike is set up for your body. ...
02/22/2026

Cyclists 🚴‍♀️ feeling tight through the groin before going on a ride?

First make sure your bike is set up for your body. A proper fit can change everything. We always recommend seeing Brandon at to get a personalized assessment and fitting.

Then add these three stretches into your routine
1️⃣ Quad stretch
2️⃣ Lying knee to chest stretch
3️⃣ Deep lunge

Move slowly. Breathe deeply. Stay consistent.
There should be no pain with these. If you feel pinching sharpness or discomfort that does not ease up consider physical therapy to restore mobility and fully heal so you can keep riding strong 💪

🩺FREE Injury Prevention Screening at Second Arrow in Church Hill!Join us for a Free Physical Therapy Clinic on Saturday,...
02/19/2026

🩺FREE Injury Prevention Screening at Second Arrow in Church Hill!

Join us for a Free Physical Therapy Clinic on Saturday, March 7th from 10:30am–12pm!

We’re offering 10-minute injury screenings designed to help you move better, feel stronger, and stay ahead of discomfort before it turns into injury.

Perfect for:
🏃 Runners - identify imbalances + prepare your body for training
🚴 Cyclists - whole body evaluation + build strength for the months ahead
💪 Everyone - a general wellness check-in for posture and everyday movement

Come as you are, get expert guidance, and take a proactive step toward long-lasting wellness.

📍Second Arrow | Church Hill
See you March 7th!

Link in our bio to reserve your spot!

Check out our latest yoga schedule in Church Hill! We’re so excited to offer a variety of class styles, giving you the s...
02/17/2026

Check out our latest yoga schedule in Church Hill! We’re so excited to offer a variety of class styles, giving you the space to explore, try something new, and find the practice that truly flows with you.🧘‍♂️

We recommend yoga twice a week as a supplement to the activity you already have routine with. This will help keep you strong and mobile to support you across all activities and daily movement.

Take the step towards preventative healthcare and check out our wellness membership packages designed to support your wellness journey both on and off the mat.

02/16/2026

We had so much fun last week during our Partner Yoga Class Special!

It was the perfect way to slow down, move together, and truly connect with a loved one whether that was a partner, best friend, or someone special in your life.

From shared stretches to lots of laughs, this class was all about building trust, supporting each other, and enjoying the joy of movement as a team.

Thank you to everyone who came out and made it such a memorable evening. We can’t wait to host another one soon!

🩺WELLNESS CHECK at Second Arrow in Church Hill!Join us for a Free Physical Therapy Clinic on Saturday, March 7th from 10...
02/13/2026

🩺WELLNESS CHECK at Second Arrow in Church Hill!

Join us for a Free Physical Therapy Clinic on Saturday, March 7th from 10:30am–12pm!

We’re offering walk-in 15-minute injury screenings designed to help you move better, feel stronger, and stay ahead of discomfort before it turns into injury.

Perfect for:
🏃 Runners - identify imbalances + prepare your body for training
🚴 Cyclists - post-season evaluation + build strength for the months ahead
💪 Everyone - a general wellness check-in for posture and everyday movement

Come as you are, get expert guidance, and take a proactive step toward long-lasting wellness.

📍Second Arrow | Church Hill
See you March 7th!

Link in our bio to reserve your spot!

Address

2200 Carrington Street, Unit 100
Richmond, VA
23223

Opening Hours

Monday 9am - 4pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 8am - 12pm
Saturday 8am - 12pm
Sunday 8am - 12pm

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