Progress isn't linear. It happens in little bits and pieces, sometimes good and sometimes bad. Learning to shift your mindset on what progress looks like will help you to manage your expectations of recovery time.
Free time is a precious thing.. that's why it can be really helpful to learn a few exercises you can do right at your desk! These are great exercises to combat that sedentary lifestyle and help you better manage your pain.
Working on stretching or strengthening one hour a week during PT just won’t cut it. It’s the little day to day stuff, in between visits, where the real magic happens! Be dedicated and consistent, and I promise you will see the results!