Elite Movement Specialists

Elite Movement Specialists WE HELP YOU OVERCOME INJURY AND CONTINUE DOING WHAT YOU LOVE. Performance Physical Therapy for Active Adults in Macon

04/24/2026

Your core works a lot differently after pregnancy.

You’re carrying, shifting, and stabilizing all day — not just bracing.

If your workouts don’t train that, you’ll keep feeling:
• weak
• unstable
• sore

Try this quick circuit 👇

⏱ 6-minute clock- switching every minute
1️⃣ Side bend over ball – 30 seconds per side
2️⃣ DB windmills – 10 reps per side
3️⃣ Suitcase march – 30 seconds per side

Build mobility → control → strength.

Save this and add it to your weekly gym routine

📍Macon & Warner Robins
DM “ABS” if you want help getting back to feeling strong again.





04/22/2026

Paige discusses a dry needling technique on the subscapularis muscle, a commonly tight muscle that's often overlooked in clients experiencing shoulder pain. This muscle contributes to limited overhead motion and restricted shoulder-height movements. Addressing it with dry needling has helped us achieve pain-free overhead movement in our clients.

04/20/2026

If shoulder pain is limiting you in the gym then this video is for you.

The landmine press is a great piece of equipment that most commercial gyms have. It allows you to change the angle of your body to better target specific muscles groups.

For the case of shoulder impingement or anterior shoulder pain incorporating a forward lean to your press will create more space in the joint and potentially lower that pain in the press.

Give it a try on your next upper body day. And stay tuned for other tips in the future.

If you’d like help with shoulder pain DM us “Shoulder” and see how we can assist you!

04/17/2026

“Neutral Exercises alone won’t cut it”

Most postpartum core exercises keep you flat on your back… bracing in one position.

But life with a baby doesn’t look like that.

You’re rotating, reaching, carrying, and moving all day — and your core + pelvic floor have to keep up.

If we never train those systems dynamically, things start to feel off:
• lingering core weakness
• back discomfort
• feeling unstable during workouts

This is where progression matters.

Try this sequence:
• Thoracic Rotation → restore movement through your spine
• Pallof Press → build core + pelvic floor control
• Russian Twists → reintroduce rotation under load

The goal isn’t just to “activate your core.”
It’s to prepare your body for real life again.

If you’re pregnant or postpartum and not sure how to safely progress your core training, this is exactly what we help with every day.

📍Macon & Warner Robins, GA
DM us “Fitness” to see how Dr. Natalie can help.

Save this and try it 1–3x/week.

04/15/2026

We believe that every injury is unique and requires a specific approach to each individual to help them achieve their specific goals!

At Elite Movement Specialists we not only want to help you get out of pain, but also stronger and resilient so you don’t find yourselves stuck in that injury loop every few months!

Message us “Pain” if you’d like help addressing your neck issues today!

If your squat, deadlift, or running feels unstable, your glutes may be the weak link.A 2023 study by Collings et al comp...
04/13/2026

If your squat, deadlift, or running feels unstable, your glutes may be the weak link.

A 2023 study by Collings et al compared glute activation during common strength movements at a 12RM load.

The best exercises for each region:
• Split squats → glute max
• Side plank hip raises → glute med
• Single-leg RDLs → glute min

Better glute strength means better pelvic control, stronger force transfer, and less energy leak under the bar.

Add these to your leg day if you want more stability in squats, deadlifts, running, and single-leg work.





04/10/2026

After pregnancy, one of the most common things we hear is:
“I don’t know how to engage my core anymore.”

The issue usually is not strength alone. It is loss of coordination, timing, and pressure control through the deep core and pelvic floor.

In this reel, Dr. Natalie takes you through 3 Pallof press progressions we use to help postpartum clients rebuild trunk stability and reconnect with their core during exercise.

This is how we help women return to lifting, workouts, running, and motherhood with more confidence and less fear.

If you’re dealing with core weakness, leaking, back pain, or pressure during exercise, pelvic floor physical therapy can help.

Serving women in Macon and Warner Robins who want to move well, train hard, and feel strong again.

Save this for your next workout and send it to a postpartum mom who needs it.





04/08/2026

Body mechanics matter!

04/06/2026

Cardio: Your Secret Weapon for Nerve Pain Relief

Cardio has been found to be a great source of pain relief when people are dealing with painful nerves! Getting your heart rate up increases blood flow and fluid movement throughout the body. This will help alleviate that painful stimulus on your nerve and ultimately help you on your road to recovery!

If you are tired of battling painful nerves as a result of a neck or back injury comment Nerves below!

04/03/2026

Dr. Natalie shares insights from her personal postpartum journey to help address fears around exercising and recovery.

If you’d like help or more info on how you can work with Natalie during your pregnancy and postpartum recovery comment EXERCISE below!

04/01/2026

This is your reminder that movement is medicine!

And exercise is the secret to longevity and independence!

Full range squats are a gift we are born with and perfectly safe for your joints!

Address

4524 Forsyth Road, Suite 104
Macon, GA
31210

Opening Hours

Monday 8am - 5pm
Tuesday 8am - 5pm
Wednesday 8am - 5pm
Thursday 8am - 5pm
Friday 8am - 5pm

Website

https://www.votemiddlegeorgia.com/

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