MoveWell Mobile Therapy & Performance

Call Website Contact the practice

MoveWell Mobile Therapy & Performance Concierge performance physio in the Birmingham area providing one-on-one individualized care to get you back to doing what you love.

Our Mission is to optimize vitality and longevity in our community by leading people to discover their movement potential

09/01/2026

“Hey person I’ve never met before - my back hurts. What do you think is wrong?”

In all seriousness, we are always here to help 😂 we just may need more than 5 minutes at a happy hour to solve your mystery pain.

08/13/2026

Low key is a top tier lat stretch though 😮‍💨

08/10/2026

Bench press ego-lifting is everywhere. Arched backs, wide grips, short arms barely having to move the bar, your gym bro lifting it off for you and swearing he isn’t helping but he is.

Weighted pull-ups don’t lie.

As a physical therapist, your weighted pull-up tells me more about your fitness than your bench press.

Here are 4 reasons why:

1. Better indicator of relative strength

Bench press tells me nothing about your body composition or how well you can control your bodyweight. A heavy weighted pull-up requires an impressive strength to mass ratio with no leverage or momentum to hide behind. No leg drive, no bouncing a bar off of your chest - just you versus gravity.

2. Shoulder health & mobility

A strong weighted pull-up tells me a few things. 1. You can access and function through your full overhead range of motion and 2. You likely aren’t overly tight and bound down in the front of your chest and shoulders. The number one imbalance I have seen in my shoulder clients over the past 10 years is tight pecs and deltoids and weak posterior shoulders/scapular muscles. By all means, press heavy! But you need to emphasize your pulls just as much if not more.

3. Grip Strength

Yes, grip strength gets too much credit as a longevity marker in my opinion. But it is important and is a proxy for longevity for a reason. It translates well to many other lifts and strenuous activities which in turn improve our vitality and longevity.

4. Functional carryover

Climbing, Carrying objects, hanging from a cliff until a helicopter can come save you vs pushing something heavy off of you while lying on the ground. Need I say more? 😂

Bench press is a reliable tool for absolute force in the horizontal press, and we love the sport of power lifting, but the problem is the emphasis the general population places on it and the compensatory strategies used to chase an arbitrary number without balancing out the shoulder.

What’s your take? What 1RM do you think is the best predictor of overall fitness and pure strength?

08/07/2026

That exercise didn’t hurt you. The lack of movement prep did.

You aren’t 18 anymore and those hours at the desk are adding up.

Plan accordingly 👊

07/29/2026

Science says hamstrings wins championships.

…Or something like that.

Do not try this at home unless you have been craving a muscle cramp.

07/29/2026

Plyometrics aren’t just for athletes chasing a higher vertical. They’re a longevity tool.

Quick stretch-shortening cycle (SSC) work (as shown: pogo hops, split jumps, scissor jumps) trains the tendon’s ability to store and return elastic energy quickly and efficiently.

Why it matters:

Tendon resiliency. Controlled, progressive impact loading increases tendon stiffness and resilience. It’s the undertrained tendons that get cranky under load.

Athleticism. Training the stretch reflex transfers directly to change of direction, sprinting, and jumping. Strength builds the engine. Plyos help you stay quick and adaptable.

Longevity. Tendon capacity and conditioning the stretch-shortening cycle gives you the ability to participate in a breadth of activities for decades to come. When combined with strength training, it has been shown to reduce the rates of injurious falls later in life.

The takeaway: if your training is all slow and controlled, you’re missing a piece.

Staying quick and resilient is a big part of retaining youthfulness. Sprint some, jump some, lift heavy some.

Don’t move like your age - stay athletic, my friends.

07/16/2026

“Where’s your PT clinic?” Is a question we get asked often.

Short answer: wherever you need us.

MoveWell Mobile operates out of partners gyms, homes, workplaces, and anywhere in between. No waiting rooms. No hoops to jump through. Just pick your time and location and we are there.

Busy professionals, older individuals who have difficulty getting out of the house, gym goers who want a one-stop-shop at their gym, active individuals who want a time-efficient solution to their rehab and fitness goals - we are designed to serve you.

Get your own health and wellness team when and where you need us and ditch the unnecessary waiting rooms and copays. 👊

07/09/2026

No hamstring curl machine? No problem.

Just grab a med ball (or even a foam roller) to load your hamstrings in the best way... One leg at a time.

Here’s why single-leg matters: most people have a strength imbalance between their left and right hamstrings. Training one leg at a time forces each hamstring to do its own work, which means better strength, better symmetry, and lower injury risk.

Just think about these 3 cues to focus on with this one:
🔹 Drive through the heel, not the toes
🔹 Keep the hips lifted high the entire rep
🔹 Control the ball back out slowly, don’t let it roll out

Everybody’s hips, hamstrings, and injury history are different, which is exactly why cookie-cutter programs aren’t for everyone.

Want a plan built around your body, your goals, and your injury history? Our Doctors of Physical Therapy design individualized programming to help you break through that plateau and stay out of pain.

Comment or DM “pain-free strength” to get your first month of customized programming for 50% off!

06/01/2026

If you’re feeling your rows in the front of your shoulder and neck instead of your back, this is probably why:

you’re pulling too vertical, driving the elbow past your torso and forcing your shoulder into excessive extension. This is a recipe for anterior shoulder pain and under-development of the targeted muscles of the back and around the shoulder blade.

The fix is simple but it changes everything:

1. Pull your wrist toward your pocket.
This cue keeps you from getting into your biceps and upper trap and increases the recruitment of the targeted back muscles in your back.

2. Aim for a 90° angle at the top of your pull.
This is a great target to avoid bowstringing the biceps tendon across the front of your shoulder causing pain with repetition.

3. Emphasize full range of motion of the shoulder blade.
Let the shoulder fully protract at the bottom and emphasize the squeeze of the shoulder blade down and back towards your tailbone at the top of the motion.

When we clean this up with clients, shoulder pain and neck tightness typically resolve, and they actually feel their lats and rhomboids working for the first time.

As always, fix the pattern first, then progressively overload for optimal progress 👊

Save this if you have chronic shoulder pain and follow along for more strength and rehab tips from your trusted strength & conditioning PTs!

05/28/2026

News flash: flutter kicks aren’t giving you a 6-pack and they sure as heck won’t make you more durable.

Real core strength is controlling a variety of body positions and movement patterns under load.

It’s being able to walk with heavy weight.

It’s knowing how to breathe and brace with high strain activities.

It’s building a resistance to spinal compression and shearing forces.

It’s having the confidence to handle even the most strenuous tasks in life.

Abs and core are not synonymous.
Follow to learn the difference 👊

Address

2229 Morris Avenue
Birmingham, AL
35203

Telephone

+12053041181

Website

Alerts

Be the first to know and let us send you an email when MoveWell Mobile Therapy & Performance posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to MoveWell Mobile Therapy & Performance:

Shortcuts

Share

Category