Movement MED

Movement MED Empowering you to better health for over 20 years. Movement MED is your choice for Pilates personal training, Pilates post-rehabilitation and Medical Exercise.

We provide exercise solutions for individuals that have completed physical therapy, occupational therapy, or chiropractic care but feel as if there are still improvements to be made. We emphasize a mind/body modality approach combined with the latest outcome based science. Movement MED can be part of your solution to long term management of your medical condition! Movement MED is also a great choice should your goals be aligned with just becoming more fit.We have been training individuals for over 20 years, and can readily assist with improving your strength, mobility, flexibility, posture, endurance, and mental focus.

01/10/2026

What if releasing your low back and pelvic floor didn’t require effort at all?

In this video, Dara shares a gentle, effective way to support the pelvic floor, glutes, low back, and SI joint using an inflatable therapy ball. By simply placing the ball between the sit bones and allowing the body to settle—staying still or adding small, mindful shifts—tension can soften and release without pain or force.

A powerful reminder that healing can be subtle, supportive, and slow. 🧘‍♀️

01/04/2026

Hip tightness showing up in your day-to-day movement? This simple tool might help.

This gentle drill supports hip internal rotation using a small ball (or even a yoga block) to help improve awareness, mobility, and control at the hip joint. By keeping your hips and knees aligned and moving with slow, intentional rotations from the top of the thigh, you can encourage better range of motion — without forcing anything.

🔹 Small, controlled movements
🔹 Feel the glutes engage
🔹 8–15 reps per side
🔹 Notice how open the front of your hips feel afterward

Movement doesn’t have to be complicated to be effective. Sometimes it’s about listening, adjusting, and moving with intention.

Save this for later and try it when your hips are feeling stiff or restricted.

12/25/2025

From all of us at Movement Med Chicago to you—Happy Holidays & a Joyful New Year! 🎄

We’re so grateful for our community this past year and can’t wait to keep moving, growing, and supporting your wellness journey in 2026.

May your holidays be filled with warmth, laughter, and a little mindful movement too! ❤️

12/23/2025

Wrapping up our 3-part holiday anxiety series! 🎁💙

Part 3: Self-compression—a subtle, calming technique that signals your nervous system it’s safe to relax.
✔️ Cross your arms over your ribs or press your hands into your legs
✔️ Exhale longer than you inhale (try 8 counts out, 4 counts in)
✔️ Feel the calming “hug” effect—your body naturally responds by slowing down

No one has to know you’re doing it—perfect for busy holiday moments, dinner tables, or even outdoor festivities. Small, mindful actions like this can help your nervous system reset and bring you back to calm.

Practice it, breathe, and give yourself permission to feel safe and grounded. 💙

NervousSystemReset

12/22/2025

Holiday chaos + a cranky lower back? We’ve got you. 🎄✨

Shane shares a few simple mobility and core exercises you can do even in a busy house full of guests.

✔️ Seated upper-back mobility to take pressure off the low back
✔️ Gentle thoracic rotation (“open books”)
✔️ Easy core work using a pillow, box, or gift 🎁
✔️ Modifications to keep things pain-free

These small movements go a long way in keeping your back happy during the holidays. Move slow, don’t force it, and take what your body gives you.

Save this for later and give your back some love. 💙

12/20/2025

Holiday travel doesn’t have to mean pain flare-ups ✈️🚗

Ravi shares 3 simple travel tips to help manage chronic pain and keep your body feeling better on the go:
✔️ Move when you can – short walks during flights or pit stops during long drives can make a big difference
✔️ Fuel & hydrate wisely – water, electrolytes, protein, and healthy fats help calm inflammation
✔️ Manage stress – expect delays, slow down your breathing, and bring calming tools that work for you

A little preparation goes a long way toward a more comfortable, pain-aware holiday journey. Save this for your next trip and travel with intention. 💙

12/19/2025

Holiday anxiety feeling a little loud? You’re not alone.

Part 1 of our 3-part series focuses on a simple, discreet breathing exercise you can do anywhere—no one will even know you’re doing it.

✨ Square breathing helps calm the nervous system and ease that fight-or-flight feeling that can creep in during the holidays.
Inhale → hold → exhale → hold (all for equal counts) to gently bring your body back to a more regulated state.

Try it in the car, at the dinner table, or during a busy moment when things feel overwhelming. Small tools like this can make a big difference.

Save this and stay tuned for Part 2.

12/13/2025

Tight hips? This is for you.

In this video, Dara Pogoff, a Pilates Instructor and Massage Therapist here at Movement Med, demonstrates gentle myofascial stretching for the front of the hips and quads using soft therapy balls. The focus isn’t on pushing range of motion — it’s about letting the pelvis feel heavy, allowing the tissue to soften, and creating space where the body holds tension.
This mindful approach can help improve mobility, reduce hip tightness, and support more ease in everyday movement. Small, intentional movements paired with breath can make a big difference.

Save this for later or try it when your hips need a little extra care.

12/04/2025

📱 Too much screen time? You might have Tech Neck!

Ravi’s go-to exercise helps retrain your neck and posture muscles to combat that forward head position caused by phones, laptops, and long hours at the desk.

💪 Try this:
Start on hands and knees → Gently jut your chin forward → Then pull your head back (hello, double chin!) → Repeat slowly 10–12 times.
A few reps a day can help you restore alignment, reduce tension, and feel taller.

Want more posture-saving tips? Visit Movement Med to learn how to move, and feel better.

11/30/2025

💪 Tight shoulders? Try this at-home myofascial release technique!

Using soft myofascial release balls, you can target deep shoulder tension and improve mobility, all from the comfort of your home. 🏠

Here’s how it works:
🔹 The gentle pressure of the ball helps soften and release tight tissue.
🔹 Move your arm slowly through comfortable ranges of motion — up, out, or behind you.
🔹 Hold for about 5 minutes to allow real tissue change and relaxation.

You can do this on one or both shoulders, adjusting the ball’s position until you find the sweet spot. This simple self-care practice can help relieve shoulder tightness, improve posture, and reduce strain from daily stress or desk work.

Ready to move and feel better? Stop by Movement Med to learn personalized release techniques from our expert Physical Therapists and Pilates Instructors.

11/17/2025

🧠 What is Somatic Therapy, and how can it help you move and feel better?

At Movement Med, we believe true healing starts with integration, not just between your muscles and joints, but between your mind and body.

Somatic Therapy helps you tune into your body’s signals, tension, breath patterns, posture — and understand how they reflect your nervous system’s state.

When we experience stress, injury, or trauma (physical or emotional), our bodies hold onto those experiences. That stored tension can show up as pain, restricted movement, or chronic discomfort.

Through Somatic Therapy, we help you:
💭 Listen to what your body is communicating
💆Release stored stress or trauma responses
🧍Restore balance and ease in your movement

The goal? Deeper mind-body connection. Less pain. More freedom in how you move and live.

Learn more about how Somatic Therapy can support your healing journey — link in bio.

11/14/2025

😣 Neck feeling stiff?

The problem might actually start in your mid-back 👀

Ravi’s go-to exercise using a foam roller helps open up the thoracic spine, reducing tension that travels up into your neck and shoulders.

Just a few reps can help you breathe easier, move better, and release built-up tightness.
Grab your foam roller and give it a try, or stop by Movement Med to learn more techniques for lasting relief.

Address

142 E Ontario Suite 1750
Chicago, IL
60611

Opening Hours

Monday 6am - 8pm
Tuesday 6am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 8pm
Friday 6am - 8pm
Saturday 6am - 5pm
Sunday 6am - 5pm

Telephone

+17732361283

Website

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