OPAL Movement Therapy

04/24/2026

If you saw our last video, these are the 5 principles we teach. And this is what they actually look like when you train!

Most people are doing the exercises…but missing these pieces.

That’s why things feel off. That’s why you feel it in the wrong places. That’s why progress stalls.

When you understand how to:
▪️Hinge from your hips
▪️Control your shoulder blades
▪️Maintain a neutral spine
▪️Move your hips without your back
▪️Stack your pelvis, hip, knee, & ankle

Then, everything starts to click.
Same workouts - completely different outcome!

You don’t need more exercises.
You need to understand how to move.

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

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04/24/2026

If you take Pilates (or any class) and feel like you’re just going through the motions… this is why.

Every time Dr. Morgan takes a class, she has the same thought: “I wish everyone understood these 5 movement principles.”

Because once you do, everything changes!!

You feel the right muscles working. Your movement becomes more intentional and your training actually starts to carry over.

Here are the 5 we teach:
▪️Hip hinge: used in movements like bridges and squats
▪️Upward rotation of the shoulder blade: shows up in arm work
▪️Neutral spine: key for planks
▪️Moving the hip without the low back: important for things like marches
▪️Stacking pelvis, hip, knee, and ankle: shows up in lower body work

These aren’t just Pilates concepts - They show up in lifting, running, and everyday movement too!

Once you understand them, you stop just doing exercises… and start controlling them.

Same movements but a completely different outcome.

Learn the principles → move better, train better, and get more out of everything you do.

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

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04/23/2026

"Incredibly knowledgeable PT. Morgan helped to resolve an issue for me that an Ortho and several other PTs misdiagnosed."

Misdiagnosis can be frustrating and it’s more common than you think.

At OPAL, we focus on your movement patterns to get to the root cause so you can fix the issue and get back to doing what you love.

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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04/23/2026

If your side plank is feeling solid… this is how you make it harder. 🔥💪 No extra equipment, just better progressions!

1) Modified side plank with hip abduction

▪️Start with a modified side plank (knees bent)
▪️Lift the top leg to hip height

From there you can:
▪️Hold the position
▪️Add small, controlled lifts

Now your bottom glute is stabilizing, your top glute is working, and your core is staying engaged!

If you want more challenge, straighten the top leg.

Keep the movement small. If it starts coming from your back, you’ve gone too far.

2) The hip hinge side plank

From your modified side plank:
▪️Float the top leg
▪️Hinge at the hip

Think: RDL or glute bridge… in a side plank.

This adds:
▪️More load to the shoulder
▪️More demand on the core
▪️A serious challenge for the hips

These aren’t just “core” exercises anymore - This is how you turn a basic side plank into a full-body strength movement that actually carries over to your training!

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

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04/22/2026

Pilates Peeps!!!

Have you mastered Movement Principle #4: How to Move Your Hip Without Moving Your Low Back??

This is one of the most important (and most commonly missed) concepts in Pilates and if you haven’t nailed it, your low back might be doing way more work than it should!!

In our new YouTube video, Dr. Morgan shows you how to tell if your hips are doing the work or if your back is compensating and how to fix it in common movements like tabletop, clamshells, and arabesques so you actually feel it where you’re supposed to!

Check it out, drop a like, and subscribe for weekly videos!💙

4 likes. "Master This FIRST in Pilates (Save Your Low Back)"

04/22/2026

Side planks too hard? Start here!🔥

Use this progression to build the strength and control you need to master the side plank... then level it up! Each exercise in the progression challenges your core & shoulder stability a little more.

▪️Modified Forearm Front Plank
▪️Forearm Front Plank
▪️Full Front Plank
▪️Modified Side Plank
▪️Side Plank
▪️Side Plank with Rotation
▪️Side Plank with Hip Abduction
▪️Side Plank Hip Hinge

Save this and use it as your guide to build up to stronger, controlled side planks!!

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

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04/22/2026

If you train regularly but side planks feel impossible… this is where to start.

This isn’t about avoiding the exercise. It’s about building toward it the right way.

Start with a simple modification:
■ Bend your knees
■ Elevate your bottom arm on a step or bench

This reduces the load so you can actually feel what you’re supposed to feel and build strength in the right places.

If that’s still challenging, take a step back and build your base first:
■ Modified forearm plank
■ Full forearm plank
■ Straight-arm plank

All of that carries over.

Because side planks aren’t just a random core exercise - they require:
■ Shoulder stability
■ Core control
■ Lateral hip strength

And most people who lift are missing that last piece.

We spend a lot of time moving forward and back. But if you want to stay strong and keep training long-term, you need lateral strength too.

That’s where side planks come in.

You don’t need to skip the exercise, you just need the right starting point!

Need more help?💙
Book 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
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04/21/2026

Dr. Morgan's sister, Emma, crushed the Austin Marathon in February and now the whole fam is gearing up to run the Glacier Half Marathon in Montana in June! 🏃‍♀️💨

Are you training for any upcoming races?
Do you need any advice or support?

Let us know in the comments below!! 💙👇

04/21/2026

Dr. Morgan loves side planks… and honestly, it’s probably because she's good at them!

Most people who hate them just haven’t been set up well yet. Let’s fix that! 🔥

A good side plank starts with your setup:
▪️Shoulder stacked over elbow
▪️Elbow in line with hip
▪️Hip in line with feet

If any of those are off, the whole thing feels harder (and not in the right way).

From the side, your body should look like a straight line. Be sure to watch your shoulder - don’t let it collapse forward.

Before you move into the plank, set the position, stack everything, and create tension. Think less about “lifting” your hips up and more about pushing your arm into the ground & pressing your bottom leg/shin into the ground.

Now you’ll feel your shoulder stabilizing, your core turning on, and your bottom glute working!

Side planks aren’t just a hold. They’re an active position where you are pushing the floor away.

Stay tuned for our next 2 videos this week on modifications and progressions for side planks.

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

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04/20/2026

Ready to level up your squats?🔥🏋️‍♀️

Try out these 4 squat variations and progress from box squats all the way to barbell back squats!!

▪️Box Squat Progression
▪️Bodyweight Squat
▪️Goblet Squat
▪️Barbell Back Squat

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
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04/20/2026

We’ve been sharing a lot of tips on back squat form, butt winks, and common cheats.

Here’s what to think about as you set up for your back squat:

▪️Once the bar is on your back, the goal is to move as one solid unit.

▪️Start by finding your neutral spine: Arch → round → settle in between

▪️Then brace. Think: someone’s about to jump on your stomach. That tension connects your core so the bar and your torso move together like a unit.

▪️From there: Hinge at the hips, bend the knees and ankles, Push the ground away to stand up.

If you don’t brace and stay tight, you’ll feel may your back try to round or curve right away. You might hesistate to let your torso come forward. And you’ll run out of space at the bottom… hello butt wink. 👋

Instead, stay rigid. The bar is “hooked” into your body and everything moves together.

At first, you may need to pause and reset between reps. That’s part of learning. Over time, it becomes one smooth, controlled motion.

This is why we love to start with a barbell box squat to work on the mechanics. Then we'll progress it to no box!

Did you know we do in person and virtual squat assessments??🏋️‍♀️
Book your free 15 minute discovery call through the link in our bio or by going to OPALMovementTherapy.com/contact-us 📲💻✨

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⌨️ Drop a comment or question
🌍 Share with the world
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04/19/2026

Join us for Ladies Night!!!✨🏋️‍♀️🥂

Saturday, May 7th | 7-8pm | at OPAL

We’re so excited to host a Ladies Night all about helping you feel more confident getting stronger - and yes, that includes lifting heavy!

Dr. Morgan and Dr. Magda will walk you through what heavy strength training for women actually looks like - covering the benefits, the common concerns we hear all the time, and how to approach it in a way that makes sense for your body and your goals. We’ll also dive into pelvic health - what it actually means, and how heavy strength training can support it (not hurt it).

This is perfect if you’ve been curious about lifting heavier, unsure where to start, or even if you’ve been lifting for a while and just need some reminders or better tools for navigating injuries, setbacks, or time off.

Here’s what to expect:

- A short, guided movement session (nothing crazy, we promise you won’t be dripping sweat)

- Honest conversation around strength training for women

- Pelvic health education + how it ties into lifting heavy

- Space to ask questions and connect with other women

- Light refreshments + a raffle with some fun giveaways 🎉

Come hang out, learn a few things, and leave feeling a little more clear and a lot more confident in your strength journey. Bring a friend if you want - we’d love to have you!💙

Register today by clicking the link in our bio or by going to OPALMovementTherapy.com/events ✨📲