Movemethics - Everything is Movement

Some truly touching moments from my experience of rehabbing patients 😂😭 On that note! Let ur sports therapist/physio/osteo know how Ur rehab is going, WE WANT TO KNOW! 😁 Keep it up and let this be ur reminder to do that rehab plan ur therapist put time in to prep for u💪 . #badbunnygrammys #dtmf #physiomemes #sportstherapymemes #movemethics

Want to feel lighter and move smarter in rehearsal? Try these three quick self-checks you can do backstage or between runs. 1) Shoulder scan: stand tall, shrug both shoulders up, then relax—do they sit level? Uneven tension can steal power from turns and lifts. 2) Hip hinge test: with feet hip-width, bend forward from the hips keeping a neutral spine—do you feel the movement in your hamstrings or your lower back? If the back tenses, adjust your pattern before fatigue sets in. 3) Single-leg balance: stand on one foot and lift the other slightly—can you hold for 20 seconds without wobbling or gripping your hip? Stability here saves knees and supports clean lines. These are quick, practical checks I use as both performer and therapist to spot sneaky habits early. Try them after warm-up; jot down what changes across rehearsals. Notice something off? That’s useful data, not a failure, feel free to ask for a targeted tweak or book a short consult. Have you tried any of these mid-rehearsal? Has any one of them revealed something new? 🤸‍♂️💬 #LondonDancers #PerformersHealth #BodyAwareness #MoveSmarter #InjuryPrevention #RehearsalTips #DanceWell #AthleteCare

I recently sprained my ankle. It was at the time that my body felt stronger than ever before. I have been consistantly hitting gym and my dance training became more mindful and intentional too. But life was doing what life does, throwing challenges at me that gave me a lot of emotional distress, one that was often silently accompanying me in the background in everyday tasks. So one day when sorting out bins outside of my house, stepping off a small step onto a pavement gaved me an ankle sprain. One that impacted me enough not to do some dance jobs and gigs I was really looking forward to. And so here is a breakdown of what your stress response and being stuck in sympathetic nervous system, constant survival mode can do to your body. Part 1 In part 2, I looked at what elite athletes do to manage stress in their training period. I'll share it with you very soon. In the meantime, don't forget to take a break and check-in with yourself! Are your shoulders unnecessarily tight and elevated, is your jaw clenched for 'no reason'?! Take a deep slow breath and don't unintentionally run away from repair! Thayer, J. F. & Lane, R. D. (2000) A model of neurovisceral integration in emotion regulation and dysregulation Biological Psychology Shaffer, F. & Ginsberg, J. P. (2017) An overview of heart rate variability metrics and norms Frontiers in Public Health Diego, M. A., Field, T., Hernandez-Reif, M., et al. (2004) Moderate pressure massage elicits a parasympathetic nervous system response International Journal of Neuroscience Porges, S. W. (2007) The polyvagal perspective Biological Psychology McEwen, B. S. (1998) Stress, adaptation, and disease: Allostasis and allostatic load New England Journal of Medicine Buchheit, M. (2014) Monitoring training load to understand fatigue, fitness, and injury risk Sports Medicine #movemethics #performingarts #performersandinjuries #stressresponse #SNS #danceinjuries #sportsinjuries

Busy rehearsal day in London? Try three tiny movement habits that make a big difference. 1) 90–120s ankle priming: slow circles + resisted dorsiflexion. 2) 30s pelvic resets between combos: gently bend your knees and shift your pelvis to re-find your 'neutral', try a glute bridge if you struggle to reset your hips. 3) Breath-timed glute squeezes during costume changes to keep power online. Why these? They restore joint alignment and feed the nervous system simple cues so tissues work together, lowering overload and downtime. I’m Angelika, a professional performer and sports and dance therapist, and I can guide you through those micro-habits so you stay on stage and in training. Save this post, try them before your next session, and tell me which one felt different.🩰💪🔥 #LondonPerformers #DanceHealth #InjuryPrevention #MoveSmart #AthleteCare #PerformersOfLondon #MicroHabits #StageReady

Want steadier landings and more punch in your movement? Try these 3 easy "movement layers" you can add to practice at home. 1) Micro hip hinge: keep a soft bend at the hips to centre power through your legs — builds stability for jumps. Drill: slow hinge reps with a light reach. 2) Intentional breath-timing: exhale on exertion to sync core and effort — improves transfer of force. Drill: pair 5 controlled breaths with single-leg pulses. 3) Slight load shift: nudge weight subtly toward the heel during takeoff to recruit glutes more efficiently — increases propulsion. Drill: slow single-leg hops focusing on heel drive. Each tweak can be easily added to your warm-up. Curious about a small enagagement shifts? Follow for more and save this for your next session! #MovementTips #DanceLondon #PerformanceTraining #MoveSmarter #LondonArtists #AthleteLife #PracticeMakesProgress #Movemethics

A part of being a freelancer is not only updating your knowledge and skillset, oh no, it doesn't finish there, we do a lot more. One of those extra tasks includes updating a website 💪😅 Whoever has to go through it themselves knows how time-consuming it can get, especially when every detail starts nagging you! Cheers to all the people making change out there whilst also navigating the business and access side to their mission! We've got this! 😁🫡 #Movemethics

Training more doesn’t usually create new problems — it highlights preexisting ones. Weak stabilisers, limited mobility, old injuries, and asymmetries become visible when you increase your training load. ⠀ Injury risk rises when you spike volume too fast, not when you train consistently and progressively. Smart strength work actually protects you over time. 📚✨ PhysioPedia – Risk factors for sports injury (mobility limits, prior injury, weakness). American Journal of Sports Medicine – Higher injury rates linked to sudden spikes in training load, not regular training. Scientific Reports – Sedentary behavior linked to weakness, mobility loss, and pain. Journal of Orthopaedic & Sports Physical Therapy – Strength programs reduce overuse injuries. BMJ Open Sport – Heavy slow resistance effective for tendon health. Sports Medicine – Workload management is key to reducing injury risk. visit and book your first appointment to finally address the dysfunctions alongside your training regime

Heeey My Ladies, this one's for you! 📚✨ We all know we should be living in a strong body but here is some science for you this weekend to extra reassure you should pick up that heavier bag, or do that push up, keep up with getting those pull ups or add some more kgs to your deadlift! Lift now for your older self to thank you later. WOMEN, don't neglect your bodies! What you do now will impact how you go through menopause and other natural processes linked to aging! Here are just some of the reasons why you should strength train: 🔹 Bone health – Resistance training boosts bone density, lowering osteoporosis risk. 🔹 Muscle & strength – Keeps you strong, functional, and independent at every age. 🔹 Metabolism – Improves insulin sensitivity, helps reduce fat mass. 🔹 Menopause support – Can reduce hot flashes & preserve quality of life. 🔹 Mental health – Lifting is linked to lower anxiety & better mood. Research shows just 2–3 sessions per week is enough to see meaningful benefits. Strong isn’t just a look — it’s longevity. 💪 📚✨ Watson et al. (2018, Cochrane Review) – Resistance training improves bone density in women. Isenmann et al. (2023) – Strength training changes body composition in middle-aged women. O’Bryan et al. (2022) – Lifting improves hip/spine bone strength & lower-limb function in older women. WHO Guidelines (2020) – Strength training 2+ days/week linked to better health & longevity. Westcott (2012) – Resistance training supports fat loss, bone, and metabolic health in women. #WomenWhoLift #EvidenceBasedFitness #HealthyAging #movemethics #EverythingIsMovement

Yep, we werked. Recap from the Film Meets Dance Performance workshop back in Feb this year after the premiere of 'Behind The Scene' documentary 🤩 wow, just look at the day we had! @4deucemedia @bagsyofficial @jordanjfunk and @movemethics sharing and passing priceless knowledge, crazy @cosmicallymindful and @ukiyo.films sharing their passions with us, comeee ooon And ofc, there was cake 🍰💪😎 Thank u to @east.london.dance for the beautiful space, u guys are the best 💜 Ps credit to @daniharriswalters @djbullybeef for this outstanding tune 👌🎶 🎥@4deucemedia ✂️Moi💁 #workshop #filmmeetsdanceperformance #eastlondondance #4deucefilms #movemethics #bagsyofficial #jordanjfunk #ukfilmmaking #movement #waacking #film #ukfilm #training

Back like we never left! Instagram that is! Movemethics has been quite busy in the last few months and now back in the social universe with TIP OF THE DAY!!!! Square Care! Free your hips and shoulders for dear sake! Those are the most mobile joints in our body and they can only stay as healthy as you move them! Coz you know what they say, if you don't use it.... Yes, you lose it!!! Very important joints for the overall great function of body and healthy following of a kinetic chain! So, do yourself a favor, don't block the freedom of your movement by giving into this sedentary lifestyle that causes the health of your precious joints to deteriorate. Put some oil in those machines, don't overthink it, you don't need a guide to tell you or show you how to! You have been moving them all your life, wiggle around, lift, grab, reach, twist, squeeze, kick, hang, throw. Don't mold your body to suit your chair only! Keep it up and get moving because everything is movement and movement is everything! Dance vid by the amazing @all.so.visuals 💜💪 #movemethics #physicaltherapy #physicaltherapyforperformingartists #dancers #performers #actors #movers #singers #musicians #sportsanddancetherapy #movementiseverything #everythingismovement

Hey hey hey! We entered a season that pushes us to slow down a bit and take a deep breath in, check in with the body after the busy summer. So here are few things that you should do before, during and after your next treatment! Full article on the website! Check out the details and science behind these 5 useful things to consider for more effective effect of your massage treatment! BTW, did you know that Movemethics will be taking over Hackney?! Info about a new location announced soon! Super excited to infuse Hackney with some Movemethics quality and care! And in the meantime - make sure you sign up to the newsletter to receive monthly movement update and inspiration as well as FREEEEEEE Movement Workbook! Stay connected! #movemethics #performingartists #physicaltherapy #sportsmassage #massage #massagetreatment #5thingstoimproveyourmassageexperience #dancers #actors #physicalperformers #singers

Tip of the day part 2 ! I am sure you have been rolling your feet on that tennis ball daily! Well done! And if you haven't, it's never too late to start! Let's go!😎😁 Now, time to address your spine! Daily rolling, especially at the start and finish of your day can make a big improvement in your spinal health! Explore different directions and orientation of the roll. Keep your body relaxed and soft focusing on each vertebrae one by one. Pay attention to your neck, you want it to relax your head, rather than fix it in a position as you roll. Make sure you subscribe to the #MovemethicsMonthly newsletter to receive movement challenges and updates! In May we explored the spinal roll challenge! Hit me up if you want it to hit your inbox! #movemethics #tipoftheday #movementdaily #stayactive #stayhealthy #spinalhealth #physicaltherapy #performingartists