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

03/23/2026

Woof. Talk about risk vs reward.

In their defense, she is an insane athlete that has likely proven she can handle complexity but still…

Equipment failure does happen and this creates a huge risk for an exceptionally talented athlete.

🚨Remember: just because the video has a bunch of likes or the account has a ton of followers does not mean it is legitimate or should be replicated.

It’s a wild world out there, Instagram.

Keep it simple.

03/12/2026

10 exercises men over 35 should never stop doing (from a physical therapist’s perspective):

After 35 the name of the game is building as much strength as possible and retaining power and mobility to slow (and even reverse) the inevitable decline.

Here are 10 non-negotiables you should train for decades to come:

1. Heavy Squats
Zercher squats, goblet squats, back squats - pick your poison
�2. Bent Over Rows
Never stop building your posterior chain. This defies aging with the best of them.

3. Deadlifts
Hinging is a staple of daily life. This full body exercise will keep you durable when loaded sufficiently.
�4. Push ups
Keep it simple. Add weight. Do them in a deficit. But never stop doing them.
�5. Pull ups
Great measuring stick for lb for lb strength. Healthy bodyweight, strong grip, strong back. Don’t skip them.
�6. Bulgarian split squats
The ultimate lower body strength and stability exercise. Stay strong with these and be dancing at your 90th birthday party.
�7. Heavy carries
Core stability, grip strength, whole body activation. Simple. Effective.

8. Inclined Bench Press
Bench press’s more effective cousin. Easier on the shoulder joint, better aesthetic for upper chest and shoulders.

9. Weighted step ups
Stability, single leg training. If you can step up, you can hike, climb stairs and be able to participate in whatever life gives you.

10. Kettlebell swings
Don’t lose your athleticism. Be able to contract muscles quickly. The second you lose the ability to move fast is the second you get old.
�Why these matter after 35:
These build/preserve muscle mass, bone density, joint health, balance, and power — the exact things we start losing after our 3rd decade of life.

Muscle mass isn’t about vanity. It’s about metabolic health and having the capacity to live life on your terms.

The goal is to be as strong and resilient as possible while looking good at the beach with your family. Happy training 👊

03/04/2026

Which ones do you agree with and which were complete air balls??

Drop other health and fitness trends below, and we’ll give a rating 👊

02/27/2026

Top 10 exercises for shoulder health 📝

If I was tasked to create a shoulder exercise list to fill in the gaps of your training and address common deficits, it would look something like this:

10. Inclined Dumbbell Face Pulls
This builds the posterior cuff, improves scapular stability, and opens the chest. Treat it like any other strength exercise and progressively increase the load.

9. Inclined Dumbbell Flies
Loaded horizontal abduction trains the anterior shoulder to tolerate stretch under control. The mechanical tension here is unrivaled for the upper fibers of the pec and anterior deltoid.

8. Elbow-Supported External Rotation
Slow tempo. Full control. Own the eccentric. Isolated rotator cuff strength + internal rotation mobility = a happier shoulder

7. Prone Shoulder Y
Lower trap work done right. If your Y looks like a shrug, you’re missing the point. Keep neck relaxed and imagine the the scapula tipping back at the top of your range.

6. Plate Pullovers
Overhead control. Core control. Loaded lat mobility. Lower pec recruitment. Great for overhead prep or hypertrophy work for lats and pecs.

5. Offset Loaded Carries
Shoulders are reflexive stabilizers. If you can’t move with asymmetrical load, you don’t own your core and you don’t own your scapular control.

4. Powell Raise
Pure posterior cuff isolation. Strengthen vulnerable positions and your joint is sure to thank you.

3. Bottoms-Up Press
Grip + reflexive stabilization + scap stability in one movement. This exposes instability with the best of them.

2. Deficit Pushups
Closed-chain shoulder strength. Full range of motion. Stop cranking out partial reps and embrace the beauty of mechanical tension.

1. Cable High Row
Scapular depression, retraction, pulling strength, core recruitment. This ties it all together. Perfect combo of mechanical tension, mobility, and stabilization.

Shoulder health isn’t about bombarding the rotator cuff with a bunch of band work, nor is it about stretching more.
It’s about building capacity and resiliency in every plane of motion.

What would you add to the list?

Follow for more strength and rehab tips from performance PTs you trust!

02/09/2026

Don’t be one of the ones that ignores the warning signs until the damage is irreversible and requires surgery 🥴

Tune in as Dr. Dakota Hooper, PT, DPT, ATC, USAW-L2 shares insight and tips on how to adjust your training to improve your shoulder health.

Share this with a friend who has been training with shoulder pain for as long as you can remember.

02/05/2026

Still obsessing over your bench press max?

We are far more interested in this 👇

What’s your Pendlay Row max??

Why your Pendlay row max means more:

1️⃣ Shoulder + low back resiliency
Strong scapular retractors, rear delts, lats, spinal erectors + lumbopelvic control = resilient shoulders and low back. The Pendlay row makes you more resistant to common injuries.

2️⃣ Better functional carryover
Much of life is pulling, hinging, stabilizing your midsection—not lying on a bench and pushing weight. There is far more transference and functional overlap with the Pendlay row.

3️⃣ True whole-body recruitment
This isn’t an upper-body lift, and this isn’t just a back exercise. If your glutes, hamstrings, trunk, back, and shoulders aren’t working together, the lift does not happen. Want a better proxy for overall strength? See how strong you can get this row.

4️⃣ A better measurement for metabolic health
More muscle mass recruitment = more metabolic demand and more systemic adaptation. Movements that recruit the most muscle (i.e barbell squats, deadlifts, heavy carries) have the biggest bang for your buck with overall strength gains and neural adaptations. The Pendlay row sits up there with the best of them.

Don’t get me wrong - bench press is a staple for a reason. It builds the arms and the front of the chest and shoulders with the best of them. Knock yourself out.

But if you are going to obsess over a 1 rep max, a movement like the Pendlay row just has much bigger implications in the way of overall joint health, injury resistance, and functional ability.

If your goal is to be the most durable version of yourself and to optimize your fitness, start putting more emphasis on numbers that mean more.

01/21/2026

Are you wasting your time static stretching?

It depends.🤔

Save this cheat sheet and send it to that friend that is obsessed with stretching!

Comment “muscle” for our free guide on building muscle and optimizing your health after age 35!

Address

2229 Morris Avenue
Birmingham, AL
35203

Telephone

+12053041181

Website

http://www.movewellmobile.com/

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