OPAL Movement Therapy

OPAL Movement Therapy Orthopedic physical therapy, sports performance, & injury prevention in Pflugerville, TX.

At OPAL, we're here to help you do more of what you love - whether that's hitting the trails, lifting heavier in the gym...
09/24/2025

At OPAL, we're here to help you do more of what you love - whether that's hitting the trails, lifting heavier in the gym, getting a marathon PR, or just moving better in your daily life. 💪

Walk in with aches or pains and walk out with better mobility, strength, and confidence in your movement!

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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09/24/2025

Dr. Morgan actually did loaded windmills this morning in her workout!!! We LOVE this exercise for EVERYONE. 💪

The loaded (or unloaded) windmill provides an opportunity to work on rotator cuff strength, shoulder blade upward rotation with the arm that is overhead, trunk sidebending, oblique strength, deep hip external rotator stability for the front hip, adductor strength and mobility for both legs, and balance and coordination. Talk about big bang for your buck!!!

It has several levels built into one movement. You can add a yoga block or taller step to reduce the range of motion to make it easier. You can take the block away for more range of motion. You can also add a dumbbell or kettlebell to load the motion from overhead.

Why do boring core exercises when you can do something fun that incorporates several other movement concepts!! Thank you .icephysio for another great one!

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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3 Exercises to Build Deep Core Strength 🔥The deep core needs to be trained in different directions including trunk flexi...
09/23/2025

3 Exercises to Build Deep Core Strength 🔥

The deep core needs to be trained in different directions including trunk flexion, extension, sidebending and rotation. These 3 core exercises target strength in each of these directions!

◾Loaded Windmill
◾Russian Twist Progression
◾Crunch with Banded Row

Need more help?🤔
Click the link in our bio or go to OPALMovementTherapy.com/contact-us to schedule your FREE Discovery Call today! 📲✨

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09/23/2025

Dr. Morgan got to try this banded crunch to row variation at the .icephysio live course a few weeks ago and she has been loving incorporating it with our clients at OPAL!!

This crunch variation involves an ab pad (or a folded beach towel or mat will work too) behind the spine in order to move the core and spine through a larger range of motion.

When you lower onto the ab pad with control, you are moving into spinal extension and our deep core needs to be strong in this position too! Then the band provides some assistance on the way up into flexion. For a little extra spice, add the row at the top.

Try to not to lead the movement with your neck--instead think of the head and neck sitting on the spine and moving through the crunch together.

We love this exercise to train the deep core through flexion and extension and to prepare for functional movements like sitting up or laying down in bed--which we all need to be able to do!

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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⌨️ Drop a comment or question
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Talent may open the door but hard work is what keeps you moving faster & stronger for longer! 💪Do you want to move bette...
09/22/2025

Talent may open the door but hard work is what keeps you moving faster & stronger for longer! 💪

Do you want to move better for life?💙
Schedule your FREE Discovery Call through the link in our bio or by going to OPALMovementTherapy.com/contact-us 📱✨

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09/22/2025

Coning or doming can indicate you are not controlling intra-abdominal pressure optimally.

Instead of air in the abdominal cavity being evenly dispersed and supported by the abs, diaphragm, pelvic floor, and back musculature, the air is escaping forward and putting pressure on the linea alba, which is the connective tissue in the front of our abdominal wall.

Mismanaging intra-abdominal pressure can influence pelvic floor problems like incontinence, urgency, constipation, as well as other conditions like abdominal or inguinal hernias and back pain.

We recommend learning how to manage intra-abdominal pressure with optimal breathing mechanics and core stabilization so you can prevent coning and doming in the abdominal wall. With training overtime, you can progress these concepts to more challenging ab exercises without coning and doming.

Want to take your training to the next level?? 🔥
Click the link in our bio or go to OPALMovementTherapy.com/sgmc-movement-principles to join our Small-Group Movement Coaching class 📲💻

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Strong, pain-free movement starts with mastering the basics... and that’s exactly what our 5 Movement Principles are all...
09/21/2025

Strong, pain-free movement starts with mastering the basics... and that’s exactly what our 5 Movement Principles are all about!🔥

If you’re lifting, running, or training without mastering the 5 movement principles, you’re missing the foundation for long-term performance and possibly setting yourself up for future injuries. 🤕

Our 5 Movement Principles digital course series is designed to teach you why these movements matter, how to perform them, and how to apply them to the exercises we use every day at OPAL to help clients move & feel better!

◾Taught by Dr. Morgan Riggins, PT, DPT, FAAOMPT

◾Apply what you learn to ANY workout

◾Build strength, prevent injuries & optimize your movement

◾$35 for lifetime access

Don't wait - start moving smarter today!🔥
OPALMovementTherapy.com/DigitalCourses 💻

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09/21/2025

A side plank with a banded low row and thoracic rotation can be a good exercise for building strength and resiliency for the demands of golf.

Although golf is a standing exercise, that doesn't mean that all of our training needs to be in standing! We should build strength in a variety of positions and challenge our muscles in a variety of ways.

This exercise works on oblique strength, rotational stability and mobility, while also working on dissociation between spinal and hip movement. These are all training areas that would be beneficial for golfers!

To set-up for this exercise, anchor a band low and distance yourself out to where you have constant tension in the band through the whole range of motion. Your side plank can begin with both of the knees bent, and you can progress to where you are in a full side plank with both legs fully extended.

Using your top arm, pull the band towards your top hip, and then slowly return the band to its starting position. When doing this, rotate through your mid-back to add some rotational movement, and then rotate back to neutral before you row again.

Make sure to check on your hips throughout the exercise too! Don't let the hips drop toward the ground. Maintain the height of your side plank during the entire set.

Need more help with Dr. Evan?💙
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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You asked, we answered!What are the best exercises to improve my golf swing?🏌️⛳There are a variety of exercises that can...
09/20/2025

You asked, we answered!
What are the best exercises to improve my golf swing?🏌️⛳

There are a variety of exercises that can help!

Both the backswing and downswing phases of a golf swing require good spinal mobility through the mid-back, good hip mobility particularly with internal and external rotation, and then adequate rotational strength/control through full ranges of motion for power and speed. Focusing your training on these areas will be beneficial.

I would start by focusing on mobility daily, then incorporating loaded mobility exercises to build strength/control in new ranges and for movement dissociation between areas of the body (EX. how to move the hips without moving the low back).

Follow this up with more traditional heavy strength training to build strength and control under heavy load. Finally, then add speed and emphasis on power!

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

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09/20/2025

Low back pain is a common complaint we see in golfers. 🏌️‍♀️

Golf swings require a large amount of rotational mobility from the mid-back and the hips. When we are lacking mobility in one of these areas, we may borrow motion from the low back.

However, the low back is not designed to have the same amount of rotation as the upper back and hips, which can lead to problems if we are excessively rotating out of the low back during a golf swing.

If you are dealing with low back pain or stiffness after you golf, try a series of these mobility exercises as a warm-up and as a tool to help reverse/decrease your symptoms!

Mobility drills can be helpful, but note that these symptoms may return or linger if we don't address movement control and strength too. We also have to learn to move through our mid-back and hips vs. the low back, and build strength and resiliency for the demands of golf.

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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3 Exercises to Treat Golfer's Elbow Symptoms 🏌️⛳Do you struggle with medial elbow pain from golf? You're not alone! The ...
09/19/2025

3 Exercises to Treat Golfer's Elbow Symptoms 🏌️⛳

Do you struggle with medial elbow pain from golf? You're not alone! The good news is you can prevent it with the right exercises! 🔥

◾Median and Ulnar Nerve Glide
◾Forearm Pronation & Supination
◾Humeroulnar Joint Manipulation

(Disclaimer: As always, all content shared on this page is for educational purposes only and should not be considered medical advice. We recommend consulting with a qualified health care provider to assess your individual needs before beginning treatment.)

Need more help?🤔
Click the link in our bio or go to OPALMovementTherapy.com/contact-us to schedule your FREE Discovery Call today! 📲✨

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Address

15812 Windermere Drive #100B
Pflugerville, TX
78660

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 7pm
Saturday 7am - 6pm

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