OPAL Movement Therapy

11/16/2025

There are 4 big questions you should ask yourself when looking for a physical therapist to ensure you find the best care for you and your needs!

◾What kind of PT do you need for your problem?

◾Are you and the clinic a good fit for each other?

◾Are you and the PT a good fit for each other?

◾Is the PT's education relevant to your issues?

Swipe to read more follow up questions for each major one ➡️

There are so many wonderful physical therapists out there but finding the right care for YOU can make all of the difference in your recovery!

Want to learn more about OPAL to see if we're a good fit for YOU?💙
Check out our website by clicking the link in our bio or by going to OPALMovementTherapy.com today ✨📲

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11/16/2025

There are a lot of changes during pregnancy, but a few related to the musculoskeletal system include the center of gravity shifting forward and an increase in lordosis, or the hollow curve of the low back.

This can make hinging at the hips more challenging than normal because the weight of the baby is pulling you forward into a more curved position of the spine.

When we try to hinge at the hips for an RDL, deadlift, or squat, we want to isolate the movement at the hips, but it's often easy to just curve the spine to bend over rather than keeping the spine stiff and moving the hips.

With the mechanical changes during pregnancy, it can be even easier to just relax and curve from the spine instead of sending the hips backward.

It can help to intentionally stack the ribs over the pelvis first, and then hinge at the hips. If you can keep the movement isolated to the hips instead of the back, it will also help strengthen the glutes and hamstrings, which are muscles that are under more load during pregnancy and need to be strong enough to tolerate the demands of pregnancy.

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

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11/15/2025

You asked, we answered!
After I deadlift, my low back feels tight... what should I do?? 🤔

First, we recommend doing some gentle mobility drills to loosen up the low back. Check out our Gentle Movement Routine for Low Back Pain on YouTube if you need ideas!

Next, you need to clean up your form on deadlifts. If the low back is tightening up after deadlifts, then it is doing too much and the hips aren’t doing enough.

Check out our How to Fix Low Back Pain with Deadlifts video on YouTube if you aren’t sure about your deadlift form.

Lighten up the weight or decrease the number of sets while working on improving your form to avoid overloading the low back.

Still struggling? Try our Hip Hinge Foundations Digital Course to master the hip hinge component of a deadlift.

Have more questions for us?
Drop them in the comments below 👇

YouTube: www.YouTube.com/

Digital Courses: www.OPALMovementTherapy.com/DigitalCourses

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11/15/2025

Here is another clip of the modified side plank with hip abduction that we posted yesterday, just with some more tips for form! 🔥

If you missed yesterday's reel, we love this exercise for all of our clients and especially those who are pregnant or postpartum because it has a lot of bang for it's buck. It's loading the shoulder and the rotator cuff, the core, and the hip abductors for both legs!

It also requires 0 equipment and has 4 built in levels to meet you where you are at.

◾Level 1: modified side plank on the knees

◾Level 2: modified side plank with top leg hip abduction isometric hold Level

◾Level 3: modified side plank with top leg short lever hip abduction for reps

◾Level 4: modified side plank with top leg hip abduction long lever

Dr. Morgan has been doing these for years and they are STILL hard because they challenge so many areas.

The key is setting the plank up correctly, stacking the ribs over the pelvis, and feeling the work in the outer glutes on the bottom and top leg!

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

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11/14/2025

4 Advanced Exercises for Adductor Strength🔥

If you've mastered the moves from our beginner exercises on Tuesday then it's time to level up! Try out these 4 exercises and feel those adductors work:

◾Adductor Plank
◾Adductor Plank: Knee to Elbow
◾Sumo Squats
◾Lateral Lunge with Plate Press

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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11/14/2025

Here is a clip of Dr. Morgan teaching one of our favorite plank variations that emphasizes hip abductor (especially glute medius) strength.

We love this exercise for all of our clients and especially those who are pregnant or postpartum because it has a lot of bang for it's buck!!

It's loading the shoulder and the rotator cuff, the core, and the hip abductors for both legs! It also requires 0 equipment and has 4 built in levels to meet you where you are at.

◾Level 1: modified side plank on the knees

◾Level 2: modified side plank with top leg hip abduction isometric hold

◾Level 3: modified side plank with top leg short lever hip abduction for reps

◾Level 4: modified side plank with top leg hip abduction long lever

Dr. Morgan has been doing these for years and they are STILL hard because they challenge so many areas. The key is setting the plank up correctly, stacking the ribs over the pelvis, and feeling the work in the outer glutes on the bottom and top leg!

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

💙 Like if this was helpful
⌨️ Drop a comment or question
🌍 Share with the world
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🫶 Follow for more
📲 DM us for a FREE Discovery Call
🌐 OPALMovementTherapy.com
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11/13/2025

Our Docs don't just talk the talk -- they walk the walk!!! 🔥

Dr. Magda, Dr. Morgan, and Dr. Evan join the BBD crew for their workouts throughout the week to keep their bodies strong & minds focused.

They're constantly improving so you can too!

Want to work with our Docs??
Schedule your FREE DISCOVERY CALL through the link in our bio to learn how OPAL can help you! 💙

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11/13/2025

There's a myth in the pregnancy and post-partum space that coning during pregnancy will cause diastasis recti.

There is NO evidence that has linked coning during pregnancy with diastasis recti. It is an
expected part of pregnancy and NOT something to be feared.

We also see coning in those who are not pregnant and have never been pregnant, including males. Coning, refers to when air takes the path of least resistance in the abdominal wall.

It can look like an air pocket or bulge between the abdominal muscles and is an indication that the abdominal muscles are not being recruited or are not strong enough to tolerate the demand of the movement at a certain point.

The solution? To improve the recruitment of the abdominal muscles and increase the loading capacity of the abdominal muscles in all directions!

This looks like learning to stack the ribs and pelvis and recruit the abdominal muscles optimally during a movement. Then we need to increase our load tolerance of the core canister in all directions--in a neutral spine position, when we flex or round our spine like with a sit up or a crunch, when we lean back into extension like when we wash our hair or do a back extension, when we sidebend, and when we twist.

It's okay if coning occurs during these movements and as we improve the recruitment and loading capacity of our abdominals, our tissues will be able to tolerate the demands of lifting, twisting, bending, picking things up, etc. even better!

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

💙 Like if this was helpful
⌨️ Drop a comment or question
🌍 Share with the world
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11/12/2025

Hey, Facebook friends!👋

Are you dealing with low back pain? Do you need a go-to movement routine for when it flares up?

Look no further! In our newest YouTube video, Dr. Morgan takes you through a gentle movement routine you can do at home to relieve pain, tension, and get you back to moving again.

https://youtu.be/xDJuWJDNh7o?si=NCGKbOMNpJrCf7uC

Like, subscribe, and hit the bell to be notified when we post new videos! As always, drop us a comment if you have any questions or if you have suggestions for future videos we can post. 💙

Low back pain can make movement difficult... but that doesn't mean you should stop moving! In this video, Dr. Morgan Riggins, PT, DPT, FAAOMPT from OPAL Move...

11/12/2025

This patient went from giving up on progress to finally finding relief - that's why we do what we do!!🔥

At OPAL, we give you the tools to take control of your movement so you can feel strong & pain-free again!

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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11/12/2025

Some of us may have heard that you can't lift more than 20 lbs. during pregnancy... but fortunately that's a myth!

We have a lot of great research around resistance training and pregnancy that has come out in the last 5 years.

Dr. Morgan is referencing a study from 2023 (not 2020 oops) by Prevett et al. titled "Impact of Heavy Resistance Training on Pregnancy and Postpartum Health Outcomes."

This study looked at 679 women who lifted heavy before pregnancy and during pregnancy, and found that those who lifted heavy actually had lower risk of perinatal mood disorders, pre-eclampsia, and gestational diabetes. They also found no increased risk of adverse fetal outcomes in those lifting heavy.

We love to see research supporting resistance training in pregnancy because the old myth of not lifting more than 20 lbs. can seem impractical and silly for those who are already lifting weights, want to add weightlifting into their routine, or are already lifting up other kiddos, car seats, and diaper bags, etc.

The takeaway?🤔
Heavy resistance training can be safe during pregnancy and needs to meet you where you are at-- taking into account any pregnancy-related complications, your pre-pregnancy fitness level, your past injuries, and your fitness goals for pregnancy.

doi: 10.1007/s00192-022-05393-1

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

💙 Like if this was helpful
⌨️ Drop a comment or question
🌍 Share with the world
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11/11/2025

Join us for a FREE workshop at ! 💙

In this workshop, we'll share helpful tips and movement strategies to reduce hip and back problems during Pilates practice on the reformer. We'll review key anatomy, body mechanics for different movements, and strategies to reduce pain during specific exercises.

Our Docs will also open up a Q&A for any questions you may have about hip or back pain and other injuries!

If you love pilates, you won't want to miss this!🔥

Prevent Hip & Low Back Pain with Pilates
🗓️ Saturday, November 15th
🕓 5:00pm - 6:00pm
📍 at Club Pilates Round Rock

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

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