OPAL Movement Therapy

12/01/2025

Injuries are unpredictable but your comeback doesn't have to be!

At OPAL, we work with you 1-on-1 to get you stronger, more mobile, and back to doing all of the things you love, pain-free!

Do you want to move better for life?💙
Schedule your FREE Discovery Call through the link in our bio or by going to OPALMovementTherapy.com/contact-us 📱✨

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12/01/2025

The sciatic nerve comes from nerves in the low back and branches down the back of the glute, down the center of the hamstring, continues as the tibial nerve behind the knee, and branches into other nerves at the calf to continue down to the bottom of the foot.

When we ski, the sciatic nerve is under some tension when we are flexed at the hip and trunk and our knees are relatively straight in our ski boots. You might get a short break on the ski lift or when you stop for lunch, but for the most part you are on your feet a lot during a ski day and that sciatic nerve and its branches down at the calf and foot can be under a lot of tension.

You might notice tightness in the calves or ankles at the end of a ski day and some of that tightness can be nerve tension!

Here is a great sciatic nerve glide that you can do before you go out for a day of skiing or after to help get some relief!

Need more help?💙
Schedule your FREE Discovery Call by clicking the link in our bio or by going to OPALMovementTherapy.com/contact-us 📲💻✨

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11/30/2025

If you've been to , you've seen their coach posters and we thought they were so cute, we wanted to make our own!

Meet Dr. Magda 🌞

▪️Athletic Background: Tennis, soccer, and basketball (and currently taking on pickleball!)

▪️Injuries She’s Had: Ankle sprains

▪️Favorite Body Part to Treat: Low back, hip, or foot

▪️Which Movement Principle is Hardest for Her: Principle #5 How to Stack the Pelvis, Hip, Knee, and Ankle

▪️Top 3 Favorite TV Shows: Ted Lasso, Schitt’s Creek, and Law & Order SVU

▪️Fun Fact: She speaks polish & is taking Spanish lessons

She is the sunshine of our team and we love having her around!! 💙

Do you have anything in common with Dr. Magda? Let us know in the comments! 👇 And stay tuned to learn more about Dr. Evan & Dr. Morgan!

11/30/2025

Here is one of our favorite adductor (inner thigh) exercises because it requires very little equipment and has several levels built into it!🔥

To set up, lay on your side with your shoulder over your elbow and your hips and knees split into a 90 90 position with your bottom leg forward and top leg back.

Drive your elbow and back knee and shin into the ground to lift up into an adductor plank. You should feel your top leg's adductor muscles working.

▪️Level 1: Hold the plank for time. Start with 15 sec and work up to 45 seconds.

▪️Level 2: Hold the plank and lift the front leg entirely off the ground for reps. Aim for 6-10 reps.

▪️Level 3: straighten the top leg and push the top foot into the ground to lift up into the ground. Lift the front leg off the ground for reps.

You should feel the work in the shoulder stabilizing on the ground, the core, and the adductors--not the lower back!

Need more help?💙
Schedule your FREE Discovery Call by clicking the link in our bio or by going to OPALMovementTherapy.com/contact-us 📲💻✨

💙 Like if this was helpful
⌨️ Drop a comment or question
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11/29/2025

Need a bodyweight workout to shake off the stress of the busy holiday? We got you!! 💪🦃

Warm up:
◾5 Hip Swivels
◾5 Child's Pose to Cobra
◾5 Newspapers
◾10 Double Leg Glute Bridges
◾10 Bodyweight Squats

Workout | 4 sets of 6-8 reps:
◾Single Leg Bridges or Hip Thrusters
◾Shoulder Taps
◾Adductor Floor Plank Progression
◾Reverse Lunges
◾Lateral Lunges
◾Russian Twists

Let us know if you try this out this weekend or save this for later! 🔥

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11/29/2025

Dr. Morgan went over mountain climbers at our recent Ski Prep Workshop. ⛷️

We included this movement in the workshop because while no one ever wants to fall on the ski slope, it happens and we need to have good upper body strength to push up and get back on our skis.

It's also a great exercise for shoulder stability, core strength, and the ability to move the hips without moving the lower back.

Bonus? It's mountain-themed. 🏔️😎

Need more help?💙
Schedule your FREE Discovery Call by clicking the link in our bio or by going to OPALMovementTherapy.com/contact-us 📲💻✨

💙 Like if this was helpful
⌨️ Drop a comment or question
🌍 Share with the world
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🌐 OPALMovementTherapy.com
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11/28/2025

Our OPAL sweatshirts are here and just in time for the colder weather! ☃️

Our Nike crewnecks in and the team has been living in them already! They’re $55 +tax, we have sizes S-XXL, and they're available for pick up in person only at the clinic.

If you want us to set one aside for you, send us a DM or text and we’ll hold your size for you!💙

11/28/2025

If you saw yesterday's video on slider lateral lunges, this clip is just an example of how we can fine-tune the set up and form for this exercise!

We love slider lateral lunges to work on the control and precision required to do lateral lunges really well. As you can see from this clip, it's easy to get a little twisty with the back or hips/knees on lateral lunges.

Another cheat we see a lot with these is skipping bending at the hip and just going straight to bending the knee. We like to put hands on our hips to really feel the hip crease as we bend at the hip to make sure we bend at the hip, knee, and ankle on the grounded side.

We also love sliders because they are inexpensive and easy to use anywhere!

Need more help?💙
Schedule your FREE Discovery Call by clicking the link in our bio or by going to OPALMovementTherapy.com/contact-us 📲💻✨

💙 Like if this was helpful
⌨️ Drop a comment or question
🌍 Share with the world
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🌐 OPALMovementTherapy.com
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11/27/2025

Ready to level up your lateral lunges? Try out these 4 progressions! 🔥

◾TRX Lateral Lunges
◾Lateral Lunge Progressions
◾Lateral Lunge with Sliders
◾Lateral Lunge with Plate Press

Comment below which one was your favorite!

Need more help?💙
Schedule your FREE Discovery Call through the link in our bio or by going to OPALMovementTherapy.com/contact-us 📱💻✨

💙 Like if this was helpful
⌨️ Drop a comment or question
🌍 Share with the world
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🫶 Follow for more
📲 DM us for a FREE Discovery Call
🌐 OPALMovementTherapy.com
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11/27/2025

We love slider lateral lunges to work on the control and precision required to do lateral lunges really well!

Lateral lunges can be tricky.

They have all the same components of a reverse lunge, but we perform them to the side and it's so much harder!

The key points of performance we are looking for include:

▪️Keeping the hips facing forward like headlights on the road

▪️Keeping the spine in rigid in a neutral spine position

▪️Bending at the hip, then the knee, and ankle

▪️Pushing the ground away to return to standing rather than lifting up with the back.

These are tricky and using the slider can help force you to put more weight on the bending leg, which can help you build good habits to carry over to lateral lunges without a slider.

You shouldn't feel any of the work happening in the lower back! It's all in the legs.

Need more help?💙
Schedule your FREE Discovery Call by clicking the link in our bio or by going to OPALMovementTherapy.com/contact-us 📲💻✨

💙 Like if this was helpful
⌨️ Drop a comment or question
🌍 Share with the world
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📲 DM us for a FREE Discovery Call
🌐 OPALMovementTherapy.com
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11/26/2025

Hey everyone!

We just posted the first YouTube video in our Shoulder Pain series and this one is covering the #1 thing we see in our clients who come in with shoulder pain.

If you struggle with shoulder pain during lifts, push-ups, overhead work, or daily activities then this video is for you!

At OPAL, the most common issue we see in clients with shoulder pain is a lack of upward rotation in the shoulder blade - a very important movement that most people have never been taught.

In this video, Dr. Morgan explains what shoulder blade upward rotation is, why it's important for healthy shoulder mechanics, and two PT exercises to improve your upward rotation today!

This concept is so important to master for overhead mobility, pain-free strength training, and preventing injuries which is why it is #2 in our 5 Movement Principles that Everyone Should Master.

Try these exercises and let us know how they feel! Stay tuned for more videos coming soon about shoulder pain with specific movements like push-ups, lateral raises, and more.

If you struggle with shoulder pain during lifts, push-ups, overhead work, or daily activities then this video is for you!At OPAL Movement Therapy, the most c...

11/26/2025

Ready to get stronger and more mobile?
Dr. Evan is your man!🔥

At OPAL, we are crazy about performance therapy and getting you back to your strongest self so that you can crush any competition you're preparing for.

Have questions along the way? We'll answer them all! Education is the key to helping clients better for LIFE!

Want to work with us?💙
Schedule your FREE Discovery Call and work with us anywhere in the world by clicking the link in our bio or visiting OPALMovementTherapy.com/contact-us 📱 ✨

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