https://www.movewellwithelliewilliams.co.uk/

Move Well, Binham (2026)

09/10/2021

Most people would say my computer posture was awful!
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You may be surprised to know, I don’t use a chair. I have a cushion on the floor. How do you work at your computer?
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Up & down desk? Fancy inflatable lumbar supports? Two screens or one?
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I wanted to give you an honest view of how I work at my computer. Granted I’m not sat at the computer all day I’m up & down moving clients but with half my work being online with 1:1’s I do a lot more computer work than I ever used to.
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I flit around moving from one side to the other, kneeling to cross legs. I might be on my front or squatting.
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I could be bent like a banana or slumped like an ape but the thing that wins for me is I keep MOVING & changing positions. Whenever my body starts to feel a bit achy, I move.
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So, this is me giving you permission to slump or sit on one cheek just make sure you listen to your body when it tells you to move to the next position.
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Perhaps don’t instantly ditch the chair, bring it into your routine gently 5-10-20-60 mins, you get the idea.
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Put yourself in a position to win 🏆 .

28/09/2021

Are you fed up of being in pain? I’ve been in your position!

I suffered for years with my right (sacroiliac joint – SIJ) lower back pain. At times it was constant others barely noticeable but always hanging around. When it was bad all I wanted to do was roll up in a ball & go to sleep. I was being adjusted at the chiropractors 1 a week which initially felt good but the pain would always work its way back in varying degrees.

I went to Pilates 2 -3 times a week to help strengthen my core but that actually made my back more painful. I figured out NOT engaging the areas they wanted me to work made my back feel easier after class. It was sooo confusing! Things that were meant to help weren’t. Perhaps this was just something I would have to live with.

Along came the Anatomy In Motion approach to working with the body. It wasn’t easy I had to unlearn everything as a couch-based therapist I had taken as gospel. I learnt by feeling how moves felt in my body not just by reading in a book or what others told me. I learnt through movement I could open my own RSIJ. What it felt like to do the move well what it felt like to do it wrong. It was a revelation; I could take my body from feeling painful & sore to pain free. I could do it without going to someone & without creating more pain.

I was sold.

I now help take clients through their body journey. How to not only get out of pain, stay out of pain but if it does sneak back what they need to do to get back out of pain.

So that’s it. I’ve been in your position, I’ve empowered myself & now I get to help others find their power – I love it!

13/09/2021

The power of seeing a positive situation/outcome is a trainable habit - FACT.
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‘Ellie, WHAT??’ Sound crazy? Hang on … keep reading.
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It feels internally sooooo much nicer to see the positives in life. The more you start spotting these positives the more your brain fires & wires together to spot more.
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Sound all a bit airy fairy for you?
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Are you happy with how you feel right now? If so carry on doing what you are doing. BUT if your not feeling how you want to don’t knock it until you try it.
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Top Tip
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❤️ - For the rest of the day write down 1 thing 1 an hour that has made you feel happy, lighter or lifted you. (It doesn’t need to be big. It could be you smiled at someone and they smiled back).
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❤️ - End of the day re-read all the days notes. How does it make you feel?
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Feels good right?
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❤️ - Keep the list to hand & next time you have a down day get the notes back out. Reread & feel the lightness lift you all over again!
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Positivity, the gift that keeps on giving!

Thank you for making me aware of today 🙌🏼

10/09/2021

It’s all in the ‘feel’. This gorgeous lady started seeing me with double hip pain amongst other things. The hip pain could be triggered just by lifting her foot to put a sock on. Who knows that feeling?
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Checkout her resting position in the 1st pic, notice her ribs are flaring causing her upper back to round and her head to poke forwards. Notice the angle of her shorts & the curve in her lower back – this is putting more pressure on her back & hips to work harder whilst creating a leaking energy effect around her pelvis (notice slightly rounded belly). This unbalanced resting position is part of the reason she is getting her hip pain.
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In the 2nd pic I have her moving into 'bad posture' - slumping her chest down & forwards, rounding her shoulders whilst getting her to decrease the curve in her spine with a scoop of her pelvis. In Anatomy In Motion approach he talks about rules of the body such as muscles need to lengthen to contract & bones act muscles react. We followed these movement rules.
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We were opening joints in the lower, middle & upper back to allow for stretch of the muscles around the joints. This allowed us to build power in the muscles (like pulling back a catapult) so we could move into the opposite range of the joint – extension. You can see this starting to happen in the 3rd pic. Notice she looks more balanced between the front & back of her body. Her ribs look smoother, her back less curved, her head doesn’t look so far forward. It’s starting to come together.
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Yes, there is more work to do but by the end of this session she was able to pick up her leg without feeling pain.🙌🏼
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This was all over zoom, she did it for herself. She knows & has started feeling the moves to help balance her body.
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She rocked it! She owns here power💥

06/09/2021

Do you put pressure on yourself to always get things right?
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I wonder if this stems from school days. Gold stars & shiny praise for the kids that the teacher deems doing things the correct way. But what happened when you tried something new & you were told you got it wrong. You were picked out, pointed at, embarrassment took over.
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No wonder you stop asking questions & trying new things as you get older. You get taken in the grips of perfection paralysis. We’ve all been there at some point. But we all know the way to get good at something is to take the pressure off, practice, play, have fun. If you were brilliant at something straight away where’s the fun, challenge the sense of achievement in that? It’s the learn from the so called fail that allows you to grow.
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This weekend I took part in an art workshop. I put myself in the arena. I haven’t picked up a paint brush since year 9. I’m not going to lie, as I walked i I felt daunted. I was surrounded by ladies who had been painting for years, done degrees in art & then there was me – all the gear & absolutely no idea.
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I had flash backs to school & being laughed at for so called silly questions but I took a breath let the lady in charge know my position & then I took the pressure off.
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I took the pressure of to create a master piece, about sketching out in public & to get it 'right'.
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And because of this I had the BEST day! I tried something totally out of my comfort zone, I played with colour, texture & because of this I learnt. I fired & wired new connections in my brain.
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Now with practice I know I will grow, develop my own style & find my way.
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Fear kills more dreams than failure ever will! Don’t let the fear of failure get in your way, don’t let it hold you back. You’ve got this!🙌🏼

31/08/2021

Totally brilliant client! She’s getting used to feeling how her body moves & doing so well!
All online as well 🙌🏼🙌🏼

25/08/2021

Knee pain? STOP BLAMING YOUR KNEES!!!
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Very rarely do I find knee pain originates at the knee. Unless it is something like a tackle or a skiing accident & even then it might not be the sole reason for the pain. In fact, rather than hating & being angry with your knees, thank them. ‘WHAT?!?!’
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They are often the unsung heroes that have been keeping you moving around for so long!
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More often than not the pain can be down to a locked-up ankle or a tight hip which means the knee has to pick up the slack & move more to keep you going. It’s that increased movement & stress that can end up causing you pain.
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By watching you move & tracking back though your injury history we can start to get to the root of your problem. Through working with the biomechanics of your body we can help to balance up the timings of your body so the ankle & or hip move more letting your knee move less. By creating more balance in your body everything begins to work more evenly taking your pain away.
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Can you see your knee pain in a new light now?🥰

13/08/2021

What does ‘Strong’ mean to you?
🏋️‍♀️- lifting heavy weights?
🧠- Being totally in control of your emotions?
👨‍👩‍👧‍👦- Being the pillar of support for friends & family?
🏃‍♀️- Running a marathon?
What is it?
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For me, strong means being 'you', whoever 'you' might be.

Being honest to yourself. Praising & bigging yourself up when things are going well but also not being hard on yourself when things are not going to plan. Allowing yourself to fail & learn without self-destruction.

❤️- Strong is listening to your body, working with it not forcing & fighting against it.
❤️- Strong is listening & being open to others opinions, being prepared to alter yours if needed or standing strong if that’s your truth.
❤️- Strong is allowing yourself to feel your emotions but also choosing when to move on from them.
❤️- Strong is knowing you are always on a journey in which at any time you can choose the direction you want to go.
❤️- Strong is asking for help when you need it but also being brave to take the next step when it's time to fly solo.

Strong is the power to be YOU, whoever YOU might be🙌🏼.

11/08/2021

Setbacks happen … It’s how you deal with them that counts!

I actually like my clients to have a setback. ‘Really? Why?’ Because that is life! The journey is never smooth. I want you to know how to get yourself back out of pain. You have done it once so you can do it again. I want you to move from fear into inquisitive exploration. It's in this place you can systematically ask questions on what feels good & what doesn't.

It’s totally understandable to feel scared if you feel your old pain come back. It brings back all those old emotions that you thought you had said goodbye too. I had a lady in today who had fallen on the slippery Saltmarsh mud. She was on the verge of tears. She was panicking that all her hard work had gone to pot as her pain was back with vengeance.

Pain is the first thing to go, which is great, but it can often mean you can let slide checking how balanced your body feels & get complacent with what your body needs to truly keep on top of things.

She moved from a 7/10 pain when walking in to a 1/10 an hour later with a few tidy up bits to do at home.
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The setback gave her:
❤️- Power & Confidence - she could do it!
❤️- It was easier than she thought!
❤️- It wasn't a fluke 1st time round!
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Surely these life lessons are worth the setback.🤗❤️👣

09/08/2021

Ever been told you …
🍑- have lazy glutes?
🍑- The reason you have hip or knee pain is down to you sleepy backside?
🍑- You need to squat more to wake your derrière up.

All things that often get banded around.
But … if you can’t load your foot 🦶🏻 well you can’t work your bottom well.

A classic squat looks at working the body in 1 plane of movement and we should use 3 planes of movement for every joint.

If you want to have a natural bottom lift whilst connecting the whole body up come and join Wednesday mornings Breakfast Club this week the 11th 08.00-08.20.

It’s all connected!

🤗🍑👣

29/07/2021

🚨Hip Pain Case Study Alert! 🚨

My lovely lady had been struggling with L hip pain for some time. Previous to her hip pain she had shoulder then knee problems again on her L. In fact, everything is always on her L, sound familiar?

Her gait analysis showed she wasn’t able the load her L foot well & she wasn’t able to open the R hip well. These moves, although opposite, should happen at the same time when you walk- JACKPOT 🎰 we found a mismatch.

If the back hip is staying closed you lose the supinating (rotating out) benefits this has on the other leg. This then stops the other leg from loading well so you don’t get the benefits of a nice pronating foot & leg (rotating in). Other areas of the body begin to help. The knee can wing in (knee pain), the hip tries to slow the move & stabilise you (hip pain). The L flaring rib occurs as a connecting rib really happens with a good foot load which she was not getting. This causes the shoulder to over work to make up for the lost connection in the ribs. There we have it, her injury history all ticked off.

This hit home when I took her down on the ground & asked her to do a few moves. She instantly found her R front of hip was trying to do all the work. This created an arch in her back & a flare of her L rib. When we tweaked how she did the move her rib flare vanished! No queuing it just began to follow the new movement of the body. This connection plugged the leaking energy gap in the middle taking the pressure off the hip.

These missing moves fit into 1 gait exercise. We regressed to progress & did them on the ground 1st then moved up to standing to fully integrate. What was brilliant was, once she realised how hard her L hip had been working, she found a new ❤️ for it!

22/07/2021

✅Are you out of action with ANOTHER reoccurring injury?
✅Does training not interest you one iota - you just want to live your life without feeling pain?
✅OR you have no pain at all you just love all things body related & love understanding more about you?
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❤️Top Tip❤️
Where are you in your feet?
Sound like a weird question? Stick with me, there is method to my madness.
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Your feet are the only things that connect you to the ground so it seems fairly reasonable to say where you feel the weight in your feet would be a good indicator as to how balanced your body might or might not be.
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Ideally you want to feel the weight equally in all 4 ¼’s of your feet. Each ¼ should be equally in contact with the ground for you to feel balanced. What you might feel is more weight on the insides, the outsides, in the heels, the front of feet or maybe a combination between each foot. Without even seeing you, knowing this information gives me a good heads as to what your resting posture might look like & therefore where you might be holding compensations in your body. Pretty cool party trick!
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Have a play. Move your weight into these different positions in your feet and feel how the rest of the bones in your body begin to move & adjust.
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🦶🏻-Knowing this 1 piece of information can tell you your ‘normal’ & if that changes,
🦶🏻-help you monitor how effective your training is by how balanced you are in your feet beginning to end of session
🦶🏻-& it allows you to begin to play with different moves to see what affect they have on your body & its balance.
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You don’t need anyone to help you, it just takes practice feeling into your feet. Once you have the hang of it this top check-in takes seconds.
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Blooming brilliant or what!👍🏻🤗

Move Well

09/10/2021

28/09/2021

13/09/2021

10/09/2021

06/09/2021

31/08/2021

25/08/2021

13/08/2021

11/08/2021

09/08/2021

29/07/2021

22/07/2021

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