MoveWell Mobile Therapy & Performance, 2229 Morris Avenue, Birmingham, AL (2025)

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.

10/20/2025

Think lifting heavy is just for athletes and gym bros with huge egos? Think again.

Here are 5 scientifically proven benefits that transform your health from the inside out:

1. Increased Bone Density
Progressive loading tells your bones to adapt just like your muscles do. That means stronger, more resilient bones that protect you as you age and reduce the risk of fractures and osteoporosis.

2. Improved Hormone Regulation
Heavy lifting triggers powerful hormonal responses—like increased growth hormone and testosterone—that support muscle building, fat loss, energy regulation, and most importantly sleep quality.

3. Increased Resting Metabolic Rate
Muscle tissue is metabolically active. The more lean mass you carry, the more calories you burn at rest. Lifting heavy doesn’t just burn calories during the workout—it raises your metabolism long after you leave the gym.

4. Enhanced Mental Health
There’s a direct link between heavy strength training and reduced anxiety and depression. The neurological demand of lifting heavy promotes mental resilience and confidence — you start seeing yourself as capable, not fragile.

5. Optimized Joint Stability and Resilience
Loading joints properly through strength work improves tendon strength, joint stability, and overall body control. In other words, your body becomes more durable and able to handle physical stressors more effectively.

Heavy resistance training isn’t just a hobby — it’s a means of crafting a stronger body and mind that will absolutely transform the quality of your life in your last years. The more strength you build now, the more capable you will be when you are 80 years old.

Tired of not knowing enough about strength and fitness? Want a quick resource to build a good foundation? Comment “MUSCLE” and you’ll get our eBook on becoming your fittest self for FREE!

10/16/2025

Glute Dominant vs Quad Dominant
Change your bias. Change your stimulus.

Most people don’t need new exercises — they just need to learn how to shift bias and be intentional with their desired stimulus.

You can take the exact same movement pattern and completely change which muscle group is predominate just by adjusting your setup.

Here is the general rule of thumb:

👉 Quad Bias – More upright trunk, knees travel forward (more forward incline of tibia), weight shifts into the balls of the feet/heels are elevated = Quads take on more of the load.
👉 Glute Bias – More hip hinge/greater trunk angle, shin typically stays more vertical, weight stays more mid foot to rear foot = Glutes and hamstrings kick in more.

This is how you start training with intention. When you know how to manipulate angles, you’re no longer stuck hoping you’ll feel it in the right place — you can create that stimulus every single rep.

This is also useful with training through injury. Have pain around the kneecap with squats? Try glute biased movement patterns. Have a lower back strain? Maybe start with more quad bias.

Want more tips like these?? Follow for more!

Comment “muscle” for our free ebook on building muscle after 35!

10/10/2025

3 Things I Had to Change in My Training After 30 (as a Physical Therapist)

If you’re in your 30s (or beyond) and still training like you did at 22, this one’s for you.

As a physical therapist with a specialty in strength & conditioning, I see it all the time—motivated lifters who can’t figure out why their progress has stalled and why they are constantly nursing little injuries.

Here’s what has actually moved the needle for me and my clients after 30 👇

1️⃣ Spend 80–90% of training in the 70–85% range

You don’t have to empty the tank every session to make progress. You are much better off slowly progressing overall work volume (sets x reps x weight) rather than redlining daily. Don’t torture your nervous system with chronically high mental and physical stress levels. Prioritize overall work volume and “empty the tank” occasionally when your body feels rested and able to take on that stress.

2️⃣ Know your lab values and base your nutrition + supplements on them

Stop guessing. I started using labs to guide how I eat and supplement—addressing Vitamin D, Omega-3s, and other micronutrient deficiencies that directly impact recovery, hormones, and inflammation. Optimized nutrition = optimized training output.

3️⃣ Live to fight another day

This is the hardest paradigm shift for those of us who tend to feel like a day of rest is a lost opportunity to get better. The day you realize all progress is gained in the rest days is the day your health and wellness changes forever. Rest doesn’t mean stagnation. Rest means intentional, low-intensity movement throughout the day. It means giving your sympathetic nervous system a break. And it means giving your muscles a chance to rebuild and grow!

After 30, progress isn’t about doing more—it’s about doing the right things consistently. Need help putting it all together? Download our FREE e-book Building Muscle After 35 where we lay out the comprehensive approach to staying fit for decades to come.

Just comment “muscle” for your free guide! 👊

10/07/2025

If you’ve been told your pain is just from a muscle being tight, you aren’t getting the full picture. Tightness is a symptom — not a cause.

Here are 5 actual reasons your body may be stuck in a pain loop:

1️⃣ Poor Nutrition = Poor Recovery
Your muscles, joints, and connective tissues depend on proper fuel to repair after daily stress and workouts. When you’re under-eating protein, not getting enough nutrients, chronically dehydrated, or relying on processed food, your recovery suffers. The result? Constantly feeling stiff/achey.

2️⃣ Nervous System Overdrive
Your sympathetic nervous system acts like the body’s “alarm system.” Chronic stress, poor sleep, and lack of true recovery keep that system switched on. When your body is stuck in fight-or-flight, pain perception increases. Even small aches feel more sinister, and it’s harder to calm things down.

3️⃣ Not Enough Daily Movement
Your 60 minute workout is no match for 6-8 hours of sitting or standing during your work day. Sustained postures still create stiffness, limit blood flow, and reduce the body’s natural ability to lubricate joints. Low-impact movement like walking, mobility drills, or gentle stretching helps keep tissues happy and pain-free.

4️⃣ Faulty Movement Patterns
The way you move matters. Repeatedly bending, lifting, or exercising with poor form overloads certain tissues while neglecting others. Be aware of your chronic postures and your exercise bias. Correcting faulty patterns and filling in the gaps in your training is one of the easiest ways to reduce strain and move more efficiently.

5️⃣ Muscle Imbalances & Weakness
Pain rarely means a muscle is simply “tight.” Often, the real problem is weakness in key muscle groups like the glutes, deep abdominal muscles, rotator cuff, or upper back. When these areas don’t pull their weight, other muscles compensate, leading to overuse and discomfort. Building strength where you are deficient can make pain fade quickly.

The good news? All of these can be addressed. By focusing in on nutrition, stress management, your daily movement diet, body mechanics, and strength — you can finally break the cycle of recurring pain.

06/26/2025

There are few better ways to address pain and dysfunction than getting ahead of it in the form of workplace injury prevention.

We recently partnered with the BLOX team to launch a Shift Readiness Warmup tailored for their warehouse teams — helping workers reduce injury risk, boost energy, and move better before the workday begins.

Our team developed a protocol, trained their team leads, and created a digital resource hyperlinked with custom YouTube videos to ensure compliance and consistency with ex*****on. This protocol will now be used company-wide to ensure proper movement prep while also screening for any pain or dysfunction!

Movement is medicine, and we’re proud to bring that message to life on the job site!

Shoutout to the BLOX leadership team for investing in their team’s health and having the foresight to recognize the importance of movement prep in protecting their workforce.

05/15/2025

🚨 New Team Member : 🚨

Win is a dedicated physical therapist with five years of experience in outpatient orthopedics, where he helps active adults move better, recover faster, and stay performing at their best. He holds a Doctor of Physical Therapy degree from Samford University and a bachelor’s degree from Mississippi College.

Originally from Prattville, Alabama, Win combines a strong clinical foundation with a performance-first mindset. As a Certified Strength and Conditioning Specialist (CSCS), he seamlessly integrates rehab with strength and performance training.

When he’s not working with clients, you’ll find Win traveling with his wife, Carla, jumping into a good workout, hunting down tacos and margaritas, or working on his latest home renovation.

Help us welcome Win to the team! 👏 We are grateful for him taking the leap and joining our crew in our mission to help active adults get out of pain, move confidently, and become their strongest selves.

11/12/2024

In case y’all haven’t looked at your calendars today - November 12th is up there with Christmas and National doughnut day. Not only is it ‘s birthday, but it’s also this guy’s 3 year anniversary with MoveWell! 🥳🍻

If you know Dakota, this guy deserves to be celebrated. He’ll be the first person to drop everything to help someone in a pinch or share his snacks even though he needs them as our resident diabetic. The world needs more people like Dakota so make sure to wish the mustached man a happy birthday!

We’re lucky to have you on our team, bud!

10/19/2024

🚨 New Team Member! 🚨

Please help us welcome Cindy Roszell to the MoveWell team as our newest PT! 🥳

Cindy joins our team as a physical therapist and athletic trainer with over 24 years of experience in orthopedic sports medicine. Cindy has a wealth of experience treating all issues across all stages of life but has a passion for helping women navigate the unique challenges of menopause.

Cindy has a menopause coaching specialist certification and has a mission to help women achieve better health and fitness in the second half of life!

You can now schedule with Cindy for appointments at home or at our partnered gyms! Welcome to the team Cindy! 🙌

10/14/2024

3 ways massage therapy is more than just a “feel-good” treatment 💆‍♀️

1. It’s proven to reduce stress and anxiety through stimulation of the parasympathetic nervous system. The average American is caught in perpetual state of fight or flight from constantly responding to texts and emails to rushing to meet deadlines. This chronic state of stress is linked to heart disease, insomnia, depression, and digestive issues to name a few. Massage is an exceptional way to tone down this stress response and improve your mood at a neurological level.

2. It improves your pain response and helps manage chronic pain issues. By manipulating the soft tissue in our body, we are stimulating receptors in our muscles and connective tissues leading to a temporary reduction in muscle tension and spasms. When done consistently, we begin to reshape how our body responds to pressure and perceives pain.

3. It speeds up recovery time and improves performance. Massage helps athletes recovery faster and mitigate the strain of intense exercise by improving circulation and supporting the lymphatic system to get rid of metabolic waste.

In fitness, burnout is far too common because the emphasis is always placed on training harder and more frequently. What if I told you your lack of progress is due to the lack of emphasis on our parasympathetic nervous system (rest & digest)?

Train hard. Recover harder.

09/23/2024

A couple new faces 👀
And a couple familiar ones 🥸

MoveWell Mobile Therapy & Performance

10/27/2025

10/20/2025

10/16/2025

10/10/2025

10/07/2025

06/26/2025

05/15/2025

11/12/2024

10/19/2024

10/14/2024

09/23/2024

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