MoveWell Mobile Therapy & Performance

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MoveWell Mobile Therapy & Performance

Concierge performance physio in the Birmingham area providing one-on-one individualized care to get you back to doing what you love.

Our Mission is to optimize vitality and longevity in our community by leading people to discover their movement potential

12/30/2025

Turns out fighting for your life fogs your brain a little 😂

12/16/2025

There is no better single leg RDL variation than the landmine. Change my mind.

If your goal is to work on your balance systems / proprioception, then yeah, maybe you should work up to a single leg RDL on a bosu ball with your eyes closed juggling the colored scarves we had in elementary school.

But if your goal is to get as strong as possible on each leg, we don’t need to compromise force production for balance requirements.

Here are 3 reasons why the landmine setup is the best option for building strength and single leg stability:

1️⃣ The anchor point provides enough stability to focus on strength.
Unlike dumbbells, kettlebells, or barbells, the landmine’s contact point and fixed arc reduces unnecessary balance demands. That added stability lets you put more intent into the working leg, generate force through the lower extremity without worrying about falling. This allows you to actually train strength instead of just surviving the rep.

2️⃣ The angle of the load promotes better hip hinge mechanics.
The forward-angled resistance naturally promotes a clean hinge. It encourages a neutral spine and efficient posterior chain engagement without the compensations we often see in single-leg variations.

3️⃣ The barbell increases load potential, making it a serious strength tool.
This isn’t just a “rehab” exercise. The landmine allows progressive overload well beyond what most single-leg RDLs can handle. Heavier load, better positions, higher intent. This is exactly what we want for long-term strength development.

If you’re programming single-leg hinge work and want results, the landmine single-leg RDL isn’t just an option…it’s the new go-to

12/11/2025

What would you rate differently? 🤔

Let us hear your objections and/or other exercises you want rated below 👇

12/09/2025

New Years is almost upon us…

This means the gyms are going to be crowded and gym etiquette will take a hit in the process.

If you’re a veteran, lead by example and show some grace.

If you’re new, learn quickly and don’t break these cardinal sins of gym etiquette:

1. Put your weights back. Every. Time.
2. Clean up after yourself. Nobody wants your butt sweat.
3. Be aware of your surroundings and respect other people’s bubble!
4. If your gym has chalk, use sparingly and keep it in the bucket.
5. Do not hog the equipment. If the gym is packed, don’t do a 5 station circuit using every known piece of equipment to man.
6. Do not hog the squat rack for your curls. If you aren’t hitting squats, deads, cleans, etc, make room for those that are.
7. Don’t stand in between your fellow patron and the mirror during their set. Some people actually use it for form and not vanity (wild concept, I know).
8. Think twice about giving unsolicited advice unless it is your job or it involves safety.
9. If you are going to scroll on your phone between sets, stand up and let others work in.
10. Your stomach is having a hard time adjusting to your new high protein diet - we get it. But do your best to not crop dust the entire gym.

What else grinds your gears at the gym?

Drop your favorite below!👇

12/04/2025

Weights don’t hurt your back…

Your mechanics and intolerance to the load you chose do.

4 quick cues to clean things up and limit unnecessary strain in the low back:

1. Keep the load close. The further the weight travels away from your center of mass, the more likely you will feel the repercussions.

2. Correct your rib flare. This is often a sign you are not bracing sufficiently and leads to inefficient transfer of force and unnecessary compression in the low back.

3. Flatten your spine with your rows. A rounded back on your pulls tells me you are not efficiently recruiting your spinal extensors leaving you more susceptible to injury.

4. Stop leaning back with overhead presses. Whether it is compensation due to lack of mobility or a lack of overhead strength, leaning back repeatedly is sure to tighten your back up and possibly lead to some mechanical issues at the spine. Pick a weight you can stay stacked with or modify the movement.

Weights are never the problem. Nail down your mechanics and progress load responsibly…

But never stop lifting 👊

12/02/2025

Rapid fire questions about all things strength training and rehab with MoveWell founder and physical therapist

What other questions do you have on the topic? Comment them below and we will answer them ASAP👇

11/19/2025

Full transperancy — we didn’t agree on some of these 😂
Just goes to show you everyone has their biases!

Think we are way off? Or want a rating on another exercise? Let us hear your objections and/or requests below 👇

11/13/2025

Pilates completely exposed us…

and we kind of loved it.

There are gaps in every training program and our attempt at a class wasted no time in showing that.

The SAID (Specific Adaptations to Imposed Demands) principle tells us that your strength and endurance is dependent upon your consistent workout stimulus, and even though there was plenty of muscular strength to go around, Pilates highlighted the lack of control and endurance in a variety of body positions.

So here is a reminder to recognize your exercise biases and occasionally fill in the gaps with other training styles.

We will be revisiting the studio and working on our weaknesses moving forward 👊

Join us Tuesday Nov 18th for a Guys Night @ 6:30pm to switch up your workout and get some solid mobility and core control work. You don’t want to miss it.

10/27/2025

Enter The Dead Hang.

It’s hands-down one of the most underrated finishers/cool downs in all of fitness.

After a heavy lift or even just a day stuck at your desk, this simple bodyweight hang can completely change how your shoulders and spine feel.

Here are 4 reasons you should make it part of your post-workout routine:

1️⃣ Spinal Decompression:
Just about every pull, press, hinge, and squat adds some level of compression to your spine. Heck just existing in an upright position with your feet on the ground lends itself to gravity acting downwardly on your body. Hanging lets gravity do the opposite—it gently distracts or tractions your joints creating space between your vertebrae and providing temporary pressure relief following your strength training.

2️⃣ Shoulder Mobility & Health:
Dead hangs cause a slow tissue creep of the lats, teres major, pecs, and any other muscle that restricts overhead motion. The result? Transient improvement in tightness and reduction of tone in these chronically tight muscles. If you deal with chronic shoulder tightness or impingement, this can be a game-changer over time along with overhead stability work.

3️⃣ Grip Strength/Endurance:
Your grip is one of the strongest predictors of overall strength and health as you age. Does a dead hang alone help you live longer? No. But it does condition your grip so you can lift more and do more which does have a direct impact on your longevity.

4️⃣ Postural Reset:
After hours of rounding forward at your desk, hanging breaks up these sustained positions. Think about contracting and relaxing your shoulder blades down and back and maintaining a slight chin tuck — it’s the easiest way to slow down your “tech neck” and slowly improve poor postural patterns.

✅ How to do it:
Grab a pull-up bar, palms forward, relax your shoulders, try to keep your ribs down, and hang for 20–40 seconds focusing on slow “belly breaths”.
Start with 2–4 sets at the end of your workout.

Over time, you’ll notice your shoulders feel more mobile, your neck and back less tight, and your grip feeling stronger than ever.

Address

2229 Morris Avenue
Birmingham, AL
35203

Telephone

+12053041181

Website

http://www.movewellmobile.com/

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