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Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 5pm Friday 9am - 5pm

https://www.imperiumstretch.com/

Imperium Stretch & Recovery, Nashville, TN (2026)

03/28/2026

We don’t have time for pretty slides anymore, so enjoy me and my baby’s bedhead, and some baby cries. 🤷🏼‍♀️

0-5 days pp: deep breathing, nourishment, rest, and getting out of bed for appointments, and cleaning around the house (because for me personally, pregnancy with HG is way harder than postpartum so I enjoyed getting up to move) BUT I also still listened to my body and took it very easy, and got back in bed when I needed to.

6-14 days pp: early pp rehab through the Natal app, continued to prioritize rest and nourishment but was moving around the house much more.

14 days-6weeks pp: walking daily (short walks progressing to 10k steps by 6 weeks) and “ab rehab” through the natal app. Nourishment, sunlight, and pelvic floor support was the goal.

6-9wks pp: upper body lifting, walks, and pelvic floor rehab.

9-12wks pp: upper and lower body lifting with pelvic floor mixed in + daily walks

12wks-4mos pp: added rowing for cardio in (I am not cleared to run yet and also while breastfeeding, running just hurts the b***s) but didn’t have any specific goals other than continuing to increase strength, and rehab cardiovascular endurance pp. this period of time I also returned back to work and just tried to maintain intentional training vs having a strict schedule while I was trying to figure out a new schedule at work and life with two kids.

4mos+: started a 3 day a week training program through The Fitness League app() with one rowing day and one pelvic floor day, leaving me two active rest days.

Now that I’m settled in this new back to work schedule, this 5 day schedule feels achievable and so good on my body!

I hope me sharing this journey is helpful! And a simple and gentle reminder that each woman’s postpartum recovery is different and unique. Each pelvic floor recovery is unique.

What feels achievable for YOU? What feels GOOD for you?

Start there. Movement is movement. All movement is good movement, especially for the fascia as your body heals from pregnancy and birth. Give yourself grace and space to exist in such a sacred and vulnerable season of life. 🫶🏼

12/25/2025

My word for 2025 was SIMPLIFY.

Simplify life. Work. Business. Home. Everything.

In years past, it became very easy to hit burnout by the end of summer. I constantly felt it, and started to anticipate the hustle and bustle of the years end, every year. Not just in business, but in every day life as well.

I didn’t want that this year. I wanted ease.

Enjoyment.

Simplicity.

I wanted to be present.

I wanted everything in my life to be able to have a long term impact. Intentional. Gentle. Healing.

I didn’t want to hit 2025 hard so I could skid to the finish line by December.

Thankfully, because of that mindset and intention to simplify, we are here, in December, at this years end, feeling every bit of the work that was done in the days leading up to this moment.

And I’m now excited to look to 2026 with not just the mental space but the physical and emotional space to stack onto the new habits and simplicity that was put into place this year.

We are no longer running the race to keep up.

We are no longer saying yes to everything.

We are no longer adding unnecessary things to our to do list, budget, team, space, etc etc etc.

We are living in the now.

Creating memories.

Healing old ones.

Creating space to love our bodies. Enjoy warm food. Watch the sunrise. Get our feet in the grass. And simply experiencing the NOW.

This year of simplicity has brought new perspective into what healing really can be. What it should be.

I’m walking into 2026 with an open mind for what’s to come, the unexpected twists and turns the year will bring, and being open to the changes it will have on me, this healing space, and the little hands that hold mine.

May your last days of 2025 be gentle, spacious, and healing for you as well. ✨

I’m thinking “spacious” is our word for the new year 🫶🏼

12/23/2025

Stepping into this christmas week with our arms and hearts full 🥹🥰❤️‍🔥

Looking back at this year and all the highs and lows of pregnancy, I want to emphasize my deep appreciation for all of you.

Your patience with me through navigating HG (chronic vomiting) and all the side effects that come with it.

I am humbled every year by your faithfulness, understanding when life throws curve ball’s for a small business, and genuine belief in work I do at imperium.

Imperium was built on the hope I found in my own healing after my life long dance career, and I am truly and consistently awestruck by the healing this work provides all of you.

I look forward to many more healing moments with all of you in my treatment room in 2026.

May your holiday be filled with a gentleness this year that not only brings you peace, but also joy in the slowness.

Because that’s what healing is all about… being present. Sitting back. Breathing deep. And enjoying the little moments that make up the big moments.

I can’t wait to see you in 2026!

Keep making time for YOU until then, and know I am still here to provide support in the meantime.

All my love,

Sophia murphy 🫶🏼

#2025

11/10/2025

Desmond Shepherd Murphy 🥹❤️‍🔥

Born at home during a tornado watch 😮‍💨😂

We are so in love and soaking up all the coos and nuzzles. And yes, doing allllllll the fascial work on our little guy as he continues to heal from his own journey earthside! 🥰

Beyond grateful for the very best birth team who made Desmond’s arrival so precious and sacred. 🫶🏼

Birth story coming soon, for now, it’s back to snuggling my newborn 🥰❤️‍🔥✨

10/13/2025

I might not be your average provider…

I told two clients this week that the best and most simple things they can do for their health is FREE.

Yup. I know many service providers would be aghast that I didn’t give them a sales pitch to rebook with me, or tell them why they need me forever and ever…

But honestly, that has never been my style.

Upselling to get a bigger paycheck has always felt icky to me personally because I’ve been the one on the receiving end and it always turned me off to the provider.

My goal is to treat my clients how I would hope to be treated.

Tell me the truth. Give me results. Send me on my way knowing I can TRUST you, and you’ll gain a lifetime client.

And guess what?

Both of those clients rebooked.

My goal is results. I don’t gatekeep how you can heal and support your body. I’m here as a resource and if you are on a budget, I will do everything I can to give you tangible strategies that you can do free, at home, to continue making progress on your journey.

And I’m here for you to get on my table if and when you need me.

That’s it. That’s my approach.

Honesty and results to give you a life of healing, wellness, and movement freedom is my goal.

If that’s your goal, then we’d be the right fit ❤️‍🔥

08/16/2025

This follower was so encouraging to me. It’s hard to not get in your head that the message you hope to share with your clients and followers in this space is just hitting a brick wall.

I see hustle and shameful posts go viral while these posts stay silent, and it makes me wonder, do people not believe they are allowed to slow down?

Even without being told I had to do everything under the sun growing up, it was the norm.

My nervous system finally said it was enough.

And although “doing it all” will always be a battle for a high achiever like myself, I now KNOW that rest is a NECESSITY.

That slowness is a luxury and true privilege.

You won’t hear me tell you to keep pushing in this space.

If you ever hear me actually tell you anything it will always be to slow down, tune in, and honor what your body needs.

In my experience, 99% of clients on my table desperately need to slow down, prioritize sleep and rest, hydrate, eat Whole Foods, BREATHE, and log OFF line.

This is my mission and passion.

Because I have been where you are. And my body said no.

You are allowed to rest.

It is in the rest, that healing begins. 🫶🏼

Sophia

07/21/2025

You’ve heard of muscles and bones—but fascia?

It’s the most overlooked yet most important tissue in your body.

Fascia is a full-body web of connective tissue that surrounds and supports everything inside you—muscles, organs, nerves, even blood vessels.

✨ It’s your largest sensory organ.

Fascia communicates with your brain at 750mph while nerves communicate at only 150mph.

Ever wonder how you dodged getting hit by that ball? Or how you caught yourself before you fell? It’s because of your fascia.

Which is why it’s responsible for:
🧠 Muscle memory
💃 Your sense of balance
🛡 How you brace for injury
😮‍💨 Emotional holding patterns in the body

The problem? When fascia gets tight, dehydrated, or restricted (from stress, trauma, injury, or even sitting too long), it starts to lock down your movement, flexibility, and even your energy.

And because it doesn’t show up on scans, most people go years treating symptoms instead of the source. (Think cortisone shots, epidurals, endless months of PT with no real change, and even surgery)

It’s time to start paying attention to your fascia.

Your pain might not be just in your muscles—why? Because the fascia is in the connective fabric that holds your muscles together.

📲 Check the slides to learn what fascia is, why it’s often ignored, and how to keep it healthy.

Then comment below: Have you ever felt tension in your body you just couldn’t explain?

Want my free guide on my top 6 Pillars for Self Fascia Stretching? Comment FASCIA and I’ll send it your way.

You don’t have to live life STUCK. I’m here to help. 🫶🏼

07/14/2025

Seeing emotions released on the table will always amaze me.

I’ve witnessed this time and time again

And every time, it’s a reminder of how powerful the fascial system truly is.

In my own personal experiences, I’ve felt my body internalize deep emotions. Pain that felt too big for my brain to process.

And so…

It took root in my body. 👇🏼

Headaches

Nausea

Loss of appetite

Stomach cramps

Fatigue

Loss of vision

The list goes on…

Fascia has memory. The singular cells that make up fascia are THE structures that communicate with your brain and learn/grow and build out physical patterns and strength.

This is what we know as “muscle memory”.

It’s ALL because of the fascia.

In our newsletter today, we’re talking all things fascia and emotional storage - how this impacts your fascia, meridians, nervous system and more.

If you’re on our list, you should see it in your inbox, and if you’re not, drop a “me” in the comments and I’ll send you our link to subscribe.

You won’t want to miss this one!

07/11/2025

Taking time away from socials the last almost 6 months has brought a lot of perspective and mindset shifts.

What do I want to add to this space?

Do I still want to add to this space?

IG is so loud. Filled with so many “I have the answer. Do this” and back handed statements towards other big influencers to sell their own products, etc etc.

This space has always been, for me, a space for healing, and to share with you the answer I found for myself that profoundly changed my life and my body.

I don’t often feel I need to even “sell it” because it sells itself once you’ve experienced its magic.

Fascial work is healing work. It is deeply impactful in ways I can’t describe because I’d otherwise be here all week sharing the countless success stories of my own and the clients I’ve had the privilege to help along the way.

Pregnancy always pulls me inward. To protect my space, my mind and my body.

Navigating HG (chronic vomiting) while also having a physical job is a tough balance, but I’m simultaneously grateful for it pulling me out of the trenches.

So… all to say, HELLO!

I’m here. I’m resurfacing. Gently.

And I have so much to share.

If you’d like to walk with me, learn more about fascia, how it benefits every single person on the planet, how it’s helps me in my pregnancy, and some little life things here and there, you’re in the right place.

My hope is to equip all my clients and followers, like you, to be able to live life on YOUR terms.

Because we’re not meant to be chained to a hopeless life of “this is just aging. I can’t do that anymore”.

This space is here to give you hope. Because we’re all need it in one way or another.

Talk soon,

Sophia 🫶🏼

05/11/2025

To the mothers 🫶🏼

Whether today is a tidal wave of emotions, a joy filled day, a balancing act of loving the ones infront of you while grieving the ones in heaven, a reflection of your journey to becoming who you’ve longed to be, taking today to remember what you may have had or never got to have…

You are seen, lifted up, and celebrated today.

May today be a day that meets you right where you are. 🩵

04/21/2025

Celebrating our savior’s resurrection this Easter and the promise we have in eternity.
Happy Easter! 🌷✝️

If you’ve been wondering where I’ve been the last couple months, I’ve been busy growing this precious baby #2. Spending most of my days with my head over the toilet with HG (chronic vomiting). Something I experienced with our Vienna as well. I did not talk much on the subject during my first pregnancy, but as I am still in it with this one, I will be sharing as I have the energy to. HG is something that should be talked about more, and I hope to bring light to it as best I can.

For now, we are just rejoicing over this baby and praying for some ease in symptoms soon. 🤎🥰

02/27/2025

It’s easier than ever to get clouded by the noise and stimulation of the world and social media around us that we forget how simple things can really be.

As much as I strive for simplicity, I’m victim to the noise, too. We’re human. It’s hard not to get sucked in. To compare. To feel inferior. To question whether or not your body is really working FOR you…

But, it’s in those moments that my body reminds me in the loudest way that it’s for me.

It knows what I need. And it’s working for me.

There is always a reason for the way the body responds to stressors - physical, emotional, mental, spiritual.

Trust your body.

It is working FOR you. 🤎

Imperium Stretch & Recovery

03/28/2026

12/25/2025

12/23/2025

11/10/2025

10/13/2025

08/16/2025

07/21/2025

07/14/2025

07/11/2025

05/11/2025

04/21/2025

02/27/2025

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Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm