Mindful Movement Physical Therapy

Mindful Movement Physical Therapy 🧠 Your pain is real. So is your nervous system
💪🏽 Evidence-based movement + mindful healing.
🏃‍♀️Back & neck pain relief that actually lasts
⬇️ Free 📖

Dr. Emily Warren | Doctor of Physical Therapy

Offering mobile in-person and virtual physical therapy and wellness services, to help you get back to doing what you love. Book your FREE discovery call today at 385-332-4939 or by going to www.emilywarrendpt.com

05/29/2026

Yep, even physical therapists get stiff.

Something I've gotten much better at over the years is trying not to spiral every time an ache or pain shows up.

Instead, I try to add a little humor.

"Oh look at me... a delicate little flower." 🌸

Because honestly, bodies are going to body.

Sometimes I've been sitting too long.
Sometimes I've been training hard.
Sometimes I'm stressed.
Sometimes I just slept weird.

When I start feeling achy or stiff, I usually do exactly what you see in this video: move, stretch, change positions, take a walk, do a few exercises.

Not because my body is broken.

But because bodies tend to like variety.

And surprisingly, those little aches and pains can teach me things.

They teach me about my relationship with my body.

They teach me how much I value exercise and movement.

They teach me where I'm holding tension, where I might need more recovery, or where I might need a little more compassion.

So yes, I use movement.

But I also try to stay curious instead of spiraling into worst case scenario thinking.

Most of the time, that's the real magic.

Calm minds. Strong spines. 💛



*Not Medical Advice

05/27/2026

As a PT, these are 2 upper body movement patterns I personally keep coming back to over and over again:

➡️ Pressing overhead
➡️ Pulling with the upper body

Not because they’re “magic exercises”… but because they build a lot of useful strength and capacity for life.

Shoulders. Upper back. Grip strength. Bone loading. Coordination. Confidence overhead. Postural endurance. Carrying things. Climbing. Lifting. Existing. 😅

And the cool part? There are SO many ways to modify these.

A pull-up is not required. Rows, pulldowns, bands, TRX, dumbbells — it all counts.

The goal is to maintain strength and options in your body for the long haul. 💛



*Not Medical Advice

05/21/2026

First client of the day had back and leg pain for more than 6 months before anyone recommended movement/PT. Multiple months of injections, then surgery, then PT only after surgery.

Second client of the day had chronic neck pain for years, and the only “solutions” given were meds and injections.

This is a common story. Not that PT is superior to everything else, but I think that our healthcare system oftentimes makes MORE of a mess of people’s pain…especially if it’s chronic pain.

What are your thoughts on this?? 👇DM me or comment below!

There is hope you guys! If you are still in pain, the problem is the water you are swimming in…not YOU.

Movement and mindfulness can do wonders.




*Not Medical Advice

05/20/2026

You’ve been told to be careful… but not actually shown what to do.

Strong Bones Strength Program

This program is for women who:
• Have osteoporosis or osteopenia
• Want to lift, but aren’t sure what’s safe
• Don’t feel ready to do this on their own yet
• Want guidance, structure, and progression

We’ll focus on 5–6 key lifts and progressively load them over time—
not random workouts every session.

2x/week supervised training so you can build strength with confidence.

Led by a physical therapist, BoneFit trained through the Bone Health & Osteoporosis Foundation (BHOF).

Details:
• Tuesdays + Thursdays (throughout the summer)
• 12:00–12:45 pm
• $199/month (up to 8 sessions)
• Small group (8–10 women)

If you haven’t worked with me before, we’ll start with a 30-minute initial consult ($100) to go through your history and make sure this is the right fit.

Book a free quick call to see if this is right for you.


Ever felt confused, scared, or frustrated after reading your MRI or X-ray results?You are not alone.One of the hardest p...
05/19/2026

Ever felt confused, scared, or frustrated after reading your MRI or X-ray results?

You are not alone.

One of the hardest parts about pain is when the scan findings don’t fully match what you’re feeling… or when you’re told your body is “wearing out” without much explanation of what to actually DO next.

As a PT, your imaging is information. It can absolutely be helpful sometimes.

But MRIs and X-rays do not directly measure pain, resilience, strength, healing potential, or nervous system sensitivity. Pain is influenced by so much more than structure alone.

That’s why I believe in treating the person, not just the picture.

If you’re into that kind of approach, follow along 💛




*Not Medical Advice

05/14/2026

Feeling stiff after sitting at the computer all day?

Try this simple upper back stretch over the back of a chair.

Not because your posture is “bad”… but because sometimes your body just needs movement, breathing, and a different position after being in one spot for a while.

Simple. Quick. Feels good. 💛




*Not Medical Advice

05/12/2026

We PTs spend a lot of time focusing on things like alignment, corrective exercises, or whether your knee is tracking “perfectly.”

And sure — movement matters.

But most of the time… those aren’t the main things actually driving your pain or slowing your recovery.

So what does?

Some of the stuff that’s harder to see:

Hypervigilance — constantly scanning your body for pain
Worry — “is this making it worse?”
Worst-case thinking — “what if this never gets better… what if I need surgery again?”
The mental load of pain — taking up space all day, affecting your mood, energy, and patience
Nocebo effects — things you’ve been told that make your body feel more fragile than it actually is
Your overall outlook — feeling stuck vs. hopeful absolutely impacts recovery
None of this means your pain is “in your head.”

But these factors can make pain feel worse and stick around longer.

Your system is doing its job — trying to protect you… just a little too well right now.
And if we only focus on mechanics, we miss a huge piece of the picture.
We don’t need to “fix” all of this — and this isn’t therapy.

But simply recognizing how these factors are showing up in your experience can change a lot.

Calm the system. Build confidence. Load gradually.

That’s where real progress happens.
And yes — this is alongside movement, strengthening, and exercise. Not instead of it.
If this resonates, this is exactly the kind of work I do with clients — helping you understand what’s actually going on and giving you a plan to move forward without fear.
→ Book an eval or message me if you’re not sure where to start




*Not Medical Advice

05/06/2026

2 lower body exercises I’ll probably do forever as a PT:

Barbell reverse lunge + barbell deadlift

Nothing fancy. Just really solid, effective lifts.

You get single leg strength, balance, and control with the lunges
and full posterior chain + lifting capacity with the deadlift.

And no you don’t need a barbell to start.
You can build both of these with bodyweight, dumbbells, kettlebells… whatever you have access to.

Most people don’t need more exercises…
they need a few that actually make sense and that they can stick with and progress.

If you’ve had pain before, it doesn’t mean you can’t do these.
It just means you need the right starting point and progression.
That’s the part people skip.

If you want help figuring that out, you know where to find me. 👍




*not medical advice

05/01/2026

New strength program starts next week. Check out the link in my highlights if you’d like to sign up, or just jump on a call with me to see if it’s a good fit for you.

The story usually goes like this…I see someone in pain who’s been told they’re out of alignment, that things are “off,” ...
04/30/2026

The story usually goes like this…

I see someone in pain who’s been told they’re out of alignment, that things are “off,” that they need to hold themselves a certain way.

They’ve been given so many cues; how to sit, stand, move, brace, that they’re basically in a movement cage.

And somewhere along the way, they lose the ease of movement.
Everything becomes monitored. Analyzed.

They start second-guessing their body.
And that hyper-awareness slowly turns into fear and self-doubt…

which ends up shaping how they move and how they live.
Have you ever felt this happen with your own body?


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