SOMA Movement

SOMA Movement SOMA is a Berkhamsted and online coaching business specializing in pregnancy, postpartum and motherhood.

SOMAs movement and exercise coaching focuses on restoring function, rehabilitating pain and preparing you for returning to sport.

27/08/2026

⭐️ SMALL GROUP COACHING ⭐️

A 12-week coaching experience for women 40+ who want to move better, reconnect with their muscles and feel more confident in their bodies.

Together we’ll work on movement quality, strength, mobility, core & pelvic floor connection — with personalised 1:1 coaching, self-led sessions and the support of a small group.

Spaces limited

14 September – 7 December
£130/month for 3 months

Curious if it’s right for you? Head to the link in my bio and fill out the “is this right for me form”

Niamh x

09/08/2026

SOMA’S SMALL GROUP MOVEMENT COACHING

I’ve been exploring how to support women who want to improve how they move, slow movement down a little, understand their bodies better and benefit from being part of a small, supportive group.

Over the years, I’ve noticed that many women don’t need harder exercise.

They need help reconnecting with muscles that have become weak, underused or difficult to access. They want to understand their compensation strategies, feel stronger, in control and more confident in how their bodies move and function.

That’s what inspired this new Small Group Movement Coaching Programme.

Designed for women 40+ who want to improve movement quality, rebuild strength, reconnect with their core and pelvic floor, and develop greater confidence in their bodies.

The programme will include:

✨ Monthly 1:1 coaching

✨ Monthly movement coaching sessions built around the group’s questions and movement challenges

✨ Self-led movement sessions via the TrainHeroic app

✨ Community support throughout the programme

The first cohort will run for 12 weeks from September and will be limited to 6 women.

If you’re curious whether this could be the right fit for you, send me a DM with the word MOVE and I’ll send you the “is this right for me” form!

Niamh x

This came up in conversation the other day and it really made me try and draw out all the reasons I love training women ...
29/07/2026

This came up in conversation the other day and it really made me try and draw out all the reasons I love training women feeling stuck!

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Work with me:

⭐️ 1-1 training packages
⭐️ SOMAs small group movement programme
⭐️ Run-ready postpartum

All links in the bio

Niamh x

07/07/2026

TRAIN THE SYSTEM

How cool is this? 🤯

Did you know? 👇

👉 The pelvic floor and deep core are designed to work together as part of a pressure management and trunk stability system.

👉 Pregnancy and childbirth can alter the strength, timing, and coordination of this system. That’s why postpartum rehabilitation should focus on restoring the coordinated function of the pelvic floor, breathing, and deep abdominal muscles—not just strengthening one muscle in isolation.

👉 This is one of the many things we’ll be working on in SOMAS Small Group Coaching, starting 14th September. I’ll be coaching 6 women through progressive movement training to help rebuild strength, coordination, and confidence.

DM me and I’ll send you a quick “Is this right for me?” form.

Niamh x

02/07/2026

TRING MIDSUMMER FUN RUN 🏃‍♀️

It’s going on the grid because I’m one proud mama.

A totally brilliant event - it’s summer evenings, friends and a little competition all in one hit.

Thankyou to for another great event !

Keep on running ya’ll!!!

SOMA’S SMALL GROUP MOVEMENT COACHINGI’ve been exploring how to support women who want to improve how they move, slow mov...
17/06/2026

SOMA’S SMALL GROUP MOVEMENT COACHING

I’ve been exploring how to support women who want to improve how they move, slow movement down a little, understand their bodies better and benefit from being part of a small, supportive group.

Over the years, I’ve noticed that many women don’t need harder exercise.

They need help reconnecting with muscles that have become weak, underused or difficult to access. They want to understand their compensation strategies, feel stronger, in control and more confident in how their bodies move and function.

That’s what inspired this new Small Group Movement Coaching Programme.

Designed for women 40+ who want to improve movement quality, rebuild strength, reconnect with their core and pelvic floor, and develop greater confidence in their bodies.

The programme will include:

✨ Monthly 1:1 coaching

✨ Monthly movement coaching sessions built around the group’s questions and movement challenges

✨ Self-led movement sessions via the TrainHeroic app

✨ Community support throughout the programme

The first cohort will run for 12 weeks from September and will be limited to 6 women.

If you’re curious whether this could be the right fit for you, send me a DM with the word MOVE and I’ll send you the “is this right for me” form!

Niamh x

16/06/2026

⭐️ 360 DEGREE BREATHING ⭐️

Your diaphragm isn’t just a breathing muscle—it is a physical anchor for your lower back. The base of your diaphragm features muscular bands called crura that connect directly onto your lumbar spinal vertebrae and discs.

Together with your core muscles and pelvic floor the diaphragm provides critical dynamic stabilization for the lumbar spine.

When your breathing is restricted or shallow or you hold your core all day, this entire deep stabilizing system is disrupted. If the diaphragm cannot descend fully, it cannot create the necessary tension across these spinal attachments, leaving the lower back vulnerable to strain.

Studies using real-time ultrasound reveal that individuals with chronic lower back pain often exhibit reduced diaphragmatic excursion (decreased movement) and altered muscle thickness. This drop in movement leaves the lumbar spine without its complete and essential, built-in structural support.

When you master a true 360-degree breath, you restore your natural biomechanics:

➡️The Stacked Cylinder: Allowing the diaphragm to descend fully on the inhale builds optimal Intra-Abdominal Pressure (IAP), which naturally braces the lumbar spine like an internal airbag.

➡️ Fascial Tensioning: True 360-degree expansion pulls the lumbar crura taut, mechanically stabilizing your lumbar vertebrae through direct, healthy connective tissue tension.

➡️ Deep Core Synergy: As you exhale and the diaphragm ascends it triggers a coordinated reflex across the entire deep core unit. The abdominals and pelvic floor contract together, narrowing your center and providing solid structural support around the entire spine.

True, lasting lower back stability starts by opening up your rib cage and training your body to expand into the sides and back of your ribs with every single breath.

It’s a very good starting point !
Niamh x

⭐️ CLIENT REVIEW ⭐️ Having always enjoyed an active lifestyle, with golf a key hobby - a career sitting at a desk reall...
03/06/2026

⭐️ CLIENT REVIEW ⭐️

Having always enjoyed an active lifestyle, with golf a key hobby - a career sitting at a desk really caught up with me as I approached 60 years of age.
Two consecutive years suffering a hamstring tear & various muscular strains that mainly resolved with extended rest - I was ultimately told by physios & sports physicians that HRT may help going forward!
I finally saw a decent pelvic physio that recognised my postural pelvic weakness & referred me to Niamh at Soma Movement for rehab.
I have worked with Niamh for 18 months now, focusing on gluteal strength & general motor mechanics - whilst improving core strength.
I have become a lot more aware of posture, balance & the importance of core strength & flexibility as we age.
I am now in a much better physical state to enjoy an active retirement.
Niamh is incredibly knowledgeable & I would recommend her skills to enhance any physical educational journey

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Are you a woman wanting more from your body and tired of feeling like pain is holding you back?

Work with me: 👇

1-1 coaching - a combination of in-person and online self-led training. Choose your level of 1-1 support!

Also available: Run-Ready postpartum - 12 weeks of self led training sessions that will get you feeling confident to return to running

Niamh x

womenshealth

05/05/2026

The Squeezy App is known and loved by thousands. I like its convenience, its timer, its emphasis on letting go/relaxing, lengthening.

BUT if you still feel like your efforts haven’t quite translated over to running, jumping or trampoline fun or you want an integrated approach that starts translating to human movement then here’s three things to think about:

1. Learn how to manage pressure within the core canister (this includes the pelvic floor, trunk, diaphragm)

2. Use position to explore left and right. The hip shift here gives me the opportunity to focus on each side and work on hip mobility - your pelvic floor isn’t perfectly symmetrical

3. Integrate not isolate - if all you have learned is too squeeze and let go - then the force of your next cough, squeeze or impact won’t cut the biscuit

🧐 this is ONE piece of the puzzle and is so fantastic for reconnecting, feeling, integrating. The biggest wins come with adding variety, load, impact and YES ultimately automatic function will be on the cards !

———————————————————————————
Are you a woman interested in improving pelvic floor&core function or finally getting past pain that isn’t resolving?

Work with me: 👇

1-1 coaching - a combination of in-person and online self-led training. Choose your level of 1-1 support

Run-Ready postpartum - 12 weeks of self led training sessions that will get you feeling confident to return to running



Niamh x

16/04/2026

⭐️ Movement Revolution course review ⭐️

“I can’t thank you enough for your course, I have absolutely loved it, and didn’t want it to end!! I was so grateful for the time and attention you took to ensure I was getting the movements right and feeling it in the right place, to actually work my glutes for probably the first time in my life, was such a breakthrough!! And in just 10 weeks I had the confidence to start the couch to 5k app without the fear of leaking, the difference I have felt in my body has been incredible. You put me at ease straight away and made me feel I could absolutely achieve my goals. Thank you so much!”

I love to help women make sense of their bodies - to move through physical changes and move past feeling stuck - not just sit with them.

Are you interested in working with me? 👇

🌟 1-1 online or in-person rehab / training (variety of packages available)

🌟 10-week MOVEMENT revolution course running in Berkhamsted - next course TBC (please register your interest on my website)

🌟12 week run-ready postpartum programme (self-led programme with coach support)

Niamh x

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Berkhamsted

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