MoveWell Mobile Therapy & Performance

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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

03/04/2026

Which ones do you agree with and which were complete air balls??

Drop other health and fitness trends below, and we’ll give a rating 👊

02/27/2026

Top 10 exercises for shoulder health 📝

If I was tasked to create a shoulder exercise list to fill in the gaps of your training and address common deficits, it would look something like this:

10. Inclined Dumbbell Face Pulls
This builds the posterior cuff, improves scapular stability, and opens the chest. Treat it like any other strength exercise and progressively increase the load.

9. Inclined Dumbbell Flies
Loaded horizontal abduction trains the anterior shoulder to tolerate stretch under control. The mechanical tension here is unrivaled for the upper fibers of the pec and anterior deltoid.

8. Elbow-Supported External Rotation
Slow tempo. Full control. Own the eccentric. Isolated rotator cuff strength + internal rotation mobility = a happier shoulder

7. Prone Shoulder Y
Lower trap work done right. If your Y looks like a shrug, you’re missing the point. Keep neck relaxed and imagine the the scapula tipping back at the top of your range.

6. Plate Pullovers
Overhead control. Core control. Loaded lat mobility. Lower pec recruitment. Great for overhead prep or hypertrophy work for lats and pecs.

5. Offset Loaded Carries
Shoulders are reflexive stabilizers. If you can’t move with asymmetrical load, you don’t own your core and you don’t own your scapular control.

4. Powell Raise
Pure posterior cuff isolation. Strengthen vulnerable positions and your joint is sure to thank you.

3. Bottoms-Up Press
Grip + reflexive stabilization + scap stability in one movement. This exposes instability with the best of them.

2. Deficit Pushups
Closed-chain shoulder strength. Full range of motion. Stop cranking out partial reps and embrace the beauty of mechanical tension.

1. Cable High Row
Scapular depression, retraction, pulling strength, core recruitment. This ties it all together. Perfect combo of mechanical tension, mobility, and stabilization.

Shoulder health isn’t about bombarding the rotator cuff with a bunch of band work, nor is it about stretching more.
It’s about building capacity and resiliency in every plane of motion.

What would you add to the list?

Follow for more strength and rehab tips from performance PTs you trust!

02/09/2026

Don’t be one of the ones that ignores the warning signs until the damage is irreversible and requires surgery 🥴

Tune in as Dr. Dakota Hooper, PT, DPT, ATC, USAW-L2 shares insight and tips on how to adjust your training to improve your shoulder health.

Share this with a friend who has been training with shoulder pain for as long as you can remember.

02/05/2026

Still obsessing over your bench press max?

We are far more interested in this 👇

What’s your Pendlay Row max??

Why your Pendlay row max means more:

1️⃣ Shoulder + low back resiliency
Strong scapular retractors, rear delts, lats, spinal erectors + lumbopelvic control = resilient shoulders and low back. The Pendlay row makes you more resistant to common injuries.

2️⃣ Better functional carryover
Much of life is pulling, hinging, stabilizing your midsection—not lying on a bench and pushing weight. There is far more transference and functional overlap with the Pendlay row.

3️⃣ True whole-body recruitment
This isn’t an upper-body lift, and this isn’t just a back exercise. If your glutes, hamstrings, trunk, back, and shoulders aren’t working together, the lift does not happen. Want a better proxy for overall strength? See how strong you can get this row.

4️⃣ A better measurement for metabolic health
More muscle mass recruitment = more metabolic demand and more systemic adaptation. Movements that recruit the most muscle (i.e barbell squats, deadlifts, heavy carries) have the biggest bang for your buck with overall strength gains and neural adaptations. The Pendlay row sits up there with the best of them.

Don’t get me wrong - bench press is a staple for a reason. It builds the arms and the front of the chest and shoulders with the best of them. Knock yourself out.

But if you are going to obsess over a 1 rep max, a movement like the Pendlay row just has much bigger implications in the way of overall joint health, injury resistance, and functional ability.

If your goal is to be the most durable version of yourself and to optimize your fitness, start putting more emphasis on numbers that mean more.

01/21/2026

Are you wasting your time static stretching?

It depends.🤔

Save this cheat sheet and send it to that friend that is obsessed with stretching!

Comment “muscle” for our free guide on building muscle and optimizing your health after age 35!

01/05/2026

If your PT sessions look anything like this…RUN.
 5 minutes on pulleys that should’ve been discontinued 4 weeks ago…

Generic sets and reps being counted by a kid still in undergrad while your PT rotates between a couple of other patients in the room…

Heat and electrical stimulation after every session…

These are often a waste of time and are delaying real progress and long term adaptations towards meaningful goals.

Here is the uncomfortable truth:

Most PTs have very little knowledge about strength and conditioning principles and how to apply them within a plan of care. This lack of confidence results in a hyper-conservative approach slowing your progress down to a halt.

If your PT experience doesn’t work towards making you the most durable and resilient version of yourself, it is a complete failure.

Strong, highly motivated people don’t need fragile rehab.
They need someone who is going to strategically and methodically push the boundaries to get them stronger than they were before.

12/30/2025

Turns out fighting for your life fogs your brain a little 😂

Address

2229 Morris Avenue
Birmingham, AL
35203

Telephone

+12053041181

Website

http://www.movewellmobile.com/

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