OPAL Movement Therapy

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

Today we posted a video about Movement Principle 4: How to Move Your Hip without Moving Your Low Back.This movement prin...
10/19/2026

Today we posted a video about Movement Principle 4: How to Move Your Hip without Moving Your Low Back.

This movement principle is important because the hips and low back are next door neighbors and we need them to perform really well together and independently of each other.

Here are some of our favorite drills to help you train hip movement while stabilizing your back:
▪️Bent Knee Fall Outs with a Roller
▪️Ab Marches with a Roller
▪️Hip Extension with a Stick
▪️Bandwalks in Place
▪️Lateral Bandwalks

If you liked this post, check out our Digital course, Move the Hip without Moving the Low Back Foundations.

Need more help?💙
Schedule your FREE Discovery Call today! Tap the link in our bio or go to OPALMovementTherapy.com/contact-us📱💻✨

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10/19/2026

Here's a clip from our webinar on Movement Principle 4: How to Move Your Hip Without Moving Your Low Back!

This video highlights one of our favorite drills to work on this movement principle: Bent Knee Fall Outs on a Roller. We love this drill because the roller can move so it will tell you if you move from your back instead of keeping your back still and just moving from your hips.

To perform, start on your back with your spine lined up vertically along a foam roller. Make sure your head and your hips are supported on the roller.

Find neutral spine by arching your back, rounding your back, and settling halfway in between.

The goal of this exercise is to see if you can move your hips without moving your spine--aka can you keep the roller still!

Start by bracing your core--aka a light isometric contraction of the core muscles (think of preparing for a dog to jump on you). Then see if you can gently move your hip and knee out to the side without letting the roller.

We're not worried about how far you move your hip, instead we want to see how still you can keep the roller. Then switch legs. Keep in mind that we are most likely to twist out of our back when we switch legs, so pay extra attention to your pelvis staying still when you switch legs.

Have you tried this??? It's actually kind of fun. Stay tuned for a more advanced version tomorrow!

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

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We are SO excited to tell you about our upcoming webinar! 🏋️Beyond the Hip Hinge: Deadlift Techniques for Kettlebell, He...
10/18/2026

We are SO excited to tell you about our upcoming webinar! 🏋️

Beyond the Hip Hinge: Deadlift Techniques for Kettlebell, Hexbar & Barbells
🗓️ Thursday, October 22nd
🕕 6:00pm - 7:00pm CT
💻 Online on Google Meet

Are you ready to start lifting heavier on your deadlifts? Have you been deadlifting for a while and feel ready to increase the weight, but aren’t sure how to progress your technique?

Beyond the Hip Hinge: Heavy Deadlift Techniques is an advanced virtual workshop designed to help you confidently progress your deadlift training.

Building on the principles from Hip Hinge Foundations, we’ll explore how different deadlift variations can help you build strength, challenge your movement, and progress your loading.

We’ll break down:
▪ Single and double kettlebell deadlifts
▪ Staggered-stance kettlebell deadlifts
▪ Hexbar deadlifts
▪ Staggered-stance hex bar deadlifts
▪ Barbell deadlifts

You’ll learn how changes in stance, loading, and equipment affect the demands of the deadlift, along with key technique considerations, progressions, and strategies for increasing your weight.

Have your equipment ready and feel free to follow along during the workshop, or simply watch, listen, and take notes.

⭐ Recommended prerequisite: Hip Hinge Foundations or familiarity with the hip hinge and deadlifts.

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

10/18/2026

Do you like hex bar deadlifts? Do you worry they’ll hurt your back? Or maybe you want to try them for the first time?

If that’s you, you should check out our webinar happening Thursday, October 22nd, at 6 PM Central!

It’s called Beyond the Hip Hinge: Advanced Deadlift Techniques, and we’re going to go over heavier kettlebell deadlifts, hex bar deadlifts, and barbell deadlifts.

This is perfect if you’re already deadlifting with kettlebells and feel ready to go up in weight, but you’re not sure how or where to start.

Maybe you’re currently doing hex bar deadlifts, but you have back pain. Or you’re not really feeling your glutes working. We’re going to go over how to set up your deadlifts, hand placement, foot placement, and cues so you can feel the work in the right places.

We’ll also cover barbell deadlifts, where you have a barbell in front of you and you’re lifting it from the ground.

This will be an awesome webinar to help you learn and practice these more advanced techniques!

It’ll be active, so if you have equipment, grab it and follow along! Or, you can watch, learn, and get access to videos and tips you can practice when you go to the gym on your own.

Either way, if you want to build more confidence and feel like you can OWN these heavier deadlift variations, head over to the link in our bio and register!

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

⌨️ Drop a comment or question
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Don't let your HSA/FSA funds go to waste!🙌If you have funds left to use before the end of the year, put them toward impr...
10/17/2026

Don't let your HSA/FSA funds go to waste!🙌

If you have funds left to use before the end of the year, put them toward improving your mobility, strength, and long-term health!

Whether you're dealing with an injury, managing chronic pain, or working toward a new movement goal- the OPAL team is here to help! 💙

Not sure how to use your HSA/FSA funds at OPAL? Send us a DM and we can help!

10/17/2026

Let’s talk about hex bar deadlifts!

If you’re new to using the hex bar, it’s great for deadlifts because it disperses the weight around you. A lot of times, you can lift pretty heavy, and it’s not as challenging as a regular barbell deadlift where all the weight is in front of you.

Instead, the weight is on either side. It’s very similar to carrying groceries or picking up luggage. So, a lot of people can start working on heavier deadlifts sooner with the hex bar.

Dr. Morgan recently had a few clients who had opportunities to improve their form on the hex bar deadlift, and it was all related to the bar setup. Their hands were slightly forward, so when they picked it up, the hex bar was at a slight angle. This changed how their body weight was positioned within the hex bar.

Your feet need to be in the middle of the hex bar, with the same amount of space in front and behind, and your hands need to go right in the middle of it. You want to make sure you’re not holding the hex bar toward the front or toward the back.

It’s most common to position your hands toward the front, so scoot them back until they’re right in the middle. Then, when you stand up, the weight is evenly dispersed.

If it’s not, it starts to change your mechanics and how that weight is dispersed. In both of these instances, the clients had more discomfort in their backs, and it was such an easy fix! Once they corrected their grip position, their backs felt great, and lo and behold, they felt more of the work in their butts.

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

⌨️ Drop a comment or question
🌍 Share with the world
🫶 Follow for more
📲 DM us for a FREE Discovery Call
🌐 OPALMovementTherapy.com
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"My initial consultation involved a new ankle pain that turned out to be nerve pain. From there we have revisited linger...
10/16/2026

"My initial consultation involved a new ankle pain that turned out to be nerve pain. From there we have revisited lingering shoulder pain that would occasionally resurface, knee pain, and even neck pain that contributes to migraines and headaches.

When a broken wrist led to surgery and more PT, Dr. Morgan’s assistance was critical to returning to full mobility. For each complaint, Dr. Morgan helped me understand what was physically causing the pain and treated the pain through physical manipulation and then taught me how to take care of myself better.

In some cases, improving how I was performing an exercise or movement was key. In others, she taught me what I could do to reduce pain myself outside of treatment, and perhaps most importantly, what can be done to prevent future pain like exercises to build strength in particular areas.

Dr. Morgan patiently explains the physiology creating the problem with skeletal models. She is responsive to additional questions - even outside of therapy and has conducted helpful clinics targeting specific areas of pain or movement.

My athletic performance and flexibility has seen overall improvement that is directly attributable to what I have learned from Dr. Morgan.

Above all, I believe she is truly committed to my health and well-being. Thank you, Dr. Morgan"

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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Have you made through a glute bridge strength progression??Most of us have done glute bridges before and maybe you think...
10/15/2026

Have you made through a glute bridge strength progression??

Most of us have done glute bridges before and maybe you think they're mehhh but at OPAL we are low key obsessed with doing glute bridges really well (aka actually feeling the work in the glutes and not the low back) and with progressing to harder variations to continue to improve glute strength and control.

If you feel good about double leg glute bridges it's time to level up to:
▪️Staggered Glute Bridge
▪️Double Leg Glute Bridge with Leg Extension
▪️Single Leg Glute Bridge
▪️Double Leg Hip Thrust
▪️Staggered Hip Thrust
▪️Single Leg Hip Thrust

Aim for 3 sets of 6-10 reps per side of each and make sure you feel the work in the right places before progressing to the next level.

Which level are you at right now???

Need more help?💙
Schedule your FREE Discovery Call today! Tap the link in our bio or go to OPALMovementTherapy.com/contact-us📱💻✨

💙 Like if this was helpful
⌨️ Drop a comment or question
🌍 Share with the world
🔽 Save for later
🫶 Follow for more
📲 DM us for a FREE Discovery Call
🌐 OPALMovementTherapy.com
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10/15/2026

Have you mastered double leg glute bridges, but you're not quite ready for single leg glute bridges?

Maybe you tried them but your hamstring immediately cramps or your low back gets involved?

Don't worry, we have an intermediate!

Double leg glute bridges with leg extensions are a nice in-between variation to get you strong enough to do single leg glute bridges without a problem.

▪️Start by doing a beautiful double leg glute bridge and hold it at the top.

▪️Monitor your hip bones to make sure they stay level and slowly extend one leg out.

▪️Keep your bridge nice and still as you bring the foot back to the floor and prepare to switch sides.

▪️You are going from 2 glutes to 1 glute holding the bridge up as you extended the leg, so go slow and think about each glute kicking in when you remove the opposite leg.

If you need to lower and reset your bridge between leg extensions you can, and you can work up to holding the bridge for 10-12 leg extensions over time.

Make sure your hip bones are rocking up and down as you move the legs--this means you're twisting through your back!

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

⌨️ Drop a comment or question
🌍 Share with the world
🫶 Follow for more
📲 DM us for a FREE Discovery Call
🌐 OPALMovementTherapy.com
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Gold star behavior only ⭐😜
10/14/2026

Gold star behavior only ⭐😜

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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