OPAL Movement Therapy
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Orthopedic physical therapy, sports performance, & injury prevention in Pflugerville, TX.
06/18/2026
"I have been following OPAL Movement Therapy on social media for a while now and have done a couple of their virtual webinars.
I have been to physical therapy many times over the last several years for a variety of injuries and never seemed to get where I wanted to be so I decided to give Dr. Morgan’s team a try.
I have been working with Dr. Evan for just over a month and I can already see great results. I have less pain, I move better, and I’m starting to feel stronger. I highly recommend this group.
I am working with them remotely and it is working just fine. They are so responsive and really address your entire body and movement patterns."
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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At OPAL, we think of the glute bridge as a horizontal hip hinge. Just like a deadlift or RDL, the movement should come from the hips...not the low back.
Before you start bridging:
▪️ Arch your back
▪️ Round your back
▪️ Settle halfway in between
This gives you a neutral starting position so you can move from the hips instead of the spine.
From there, think about sending your hips toward your feet as you lift. This cue helps keep the movement driven by the hips and glutes instead of rolling onto the shoulders and arching through the back.
A few common things we see:
▪️ Feeling it in the low back → Check your ribcage and pelvic position. Try putting one hand on your stomach and one on your low back for feedback.
▪️ Feeling mostly hamstrings → Pull your feet a little closer to your body or widen your stance slightly.
▪️ Feeling strain, tightness, or fatigue in the low back → Reset and focus on the hips leading the movement.
The goal isn't to get your hips as high as possible. Instead, the goal is to learn how to move from the hips while keeping the low back quiet.
It's the same skill you'll need for hip hinges, RDLs, deadlifts, and countless movements outside the gym.
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
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🌐 OPALMovementTherapy.com
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06/17/2026
If your hip hinge or RDLs/deadlifts feels stiff, awkward, or like all the work is happening in your low back, it may be worth taking a step back and looking at your mobility first.
Before we load a movement, we want to make sure the body has the mobility and control needed to perform it well.
Here are a few of our favorite drills to prepare the body for hinges and RDLs:
▪️Hip 90/90: Explore hip internal and external rotation while improving overall hip mobility.
▪️Newspapers: This is a step up from hip 90/90 and works more on hip rotation
▪️Sciatic Nerve Glides: If the nerves running from our low backs down our glutes, hamstrings, and calves have increased tension, they can limit how well we hinge at the hips.
▪️Hand Heel Rock in Extension: Teach the hips to use their mobility while keeping the low back quiet, helping you better understand where hip motion ends and back motion begins.
The goal of these isn't to force more motion. Instead, ease in and perform them in a feel good range. The goal is to free up the hips and improve your awareness of the hip movement so you can use your hips effectively during hinge movements.
Sometimes the best way to improve a movement isn't to load it more, but rather to prepare the body for it first.
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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The hip hinge can feel confusing until you understand what is actually supposed to move.
In a true hip hinge, we're trying to isolate the movement to the hips.
Think about it this way:
▪️ Your foot stays planted
▪️ Your knee stays relatively still
▪️ Your spine stays rigid
The only thing moving is the hip. As the hips move backward, your torso naturally comes forward.
Then to stand back up, the hips move forward again. That's it.
Simple in theory, but not always easy in practice.
One of the biggest mistakes we see is people moving from other areas like the low back, knees, and ankles instead of just moving at the hips.
We like to work on this skill because the hip hinge is a foundational movement that shows up in deadlifts, RDLs, picking things up from the floor, and even everyday tasks like loading the dishwasher.
If this explanation feels a little abstract, don't worry. Sometimes it makes a lot more sense once you can put your hands on your body and actually feel where the movement is coming from.
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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Contact the practice
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 |
