movement.fitness.hk

Your shoulder has a natural anatomical sweet spot—and most push days completely ignore it. 🎯

Flaring your elbows directly out to the sides at a strict 90-degree angle puts massive, unnecessary stress on the front of the joint. Over time, that constant friction is a direct path to localized tissue irritation and nagging rotator cuff sensitivity.

To fix this, you need to press in the scapular plane.

Your shoulder blades naturally rest at a 30 to 45-degree angle forward. When you angle your presses and raises slightly forward to match this line, your shoulder functions exactly as it was designed to.

Making this one small adjustment maximizes joint space, improves muscle recruitment, and ensures you can keep lifting heavy without constantly having to pause your training to nurse a sore shoulder.

You don’t need fancy equipment—just a bit of deliberate mindfulness on the gym floor.

Save this for your next upper-body session. See you in the lab.

💪 Stronger Dads. Stronger Bonds.

This Father’s Day, we’re doing things a little differently at Movement.

While Dad spends time focusing on his body and recovery through guided movement, mobility and physio-led training… moms and kids will be creating a meaningful handmade surprise for dad together 💛

A session designed to help dads move better, feel better, and reconnect with themselves — while creating a memorable experience for the whole family.

For Dads:
A physio-led Pilates & mobility session focused on relieving stiff shoulders, tight hips, lower back discomfort and the effects of long work hours.

For Moms & Kids:
A guided DIY workshop where kids create a handmade Father’s Day gift and card for Dad.

The session finishes with everyone coming back together for healthy drinks, light bites, and the gift reveal ✨

🗓 Sunday, June 14
⏰ 4:15 PM – 5:30 PM
💰 $388 per family
📍 Limited to 6 families only

Move together. Recover together. Grow together.

Not sure where to begin? We get it.

When you are dealing with a nagging injury, trying to build a consistent routine, or navigating major life transitions like pregnancy or menopause, figuring out the right first step is frustrating.

Most people get stuck in a loop: a doctor tells them to stop exercising, a passive therapist rubs the spot that hurts, and a trainer tells them to push through the pain. You end up with conflicting advice and zero progress.

At Movement, we explicitly reject that siloed approach.

Our physiotherapists, personal trainers, and Reformer Pilates instructors work as a single team in our Sai Ying Pun studio. We look at your body through a unified lens, translating clinical assessments directly into smart, safe movement boundaries on the gym floor. You get one clear, evidence-backed plan that addresses the root cause of your symptoms while building long-term physical capacity.

We meet you exactly where you are, whether you are completely new to exercise or an elite athlete.

You don't need to have it all figured out before you walk through our doors. Just reach out, tell us what you're dealing with, and we will help you find the right first step.

Tap the link in our bio to connect with our team. See you in the lab.

If your biceps aren’t growing… it might not be the weight. This is one of the most common things we see:

👉 Elbows flaring out
👉 Elbows drifting forward
👉 Shoulders taking over the movement

At first, it feels like you’re working hard… but the tension isn’t where it should be.

🔍 The goal
Keep tension on the bicep from start to finish.

🚫 What gets in the way
Once your elbows move, you lose that tension and other muscles take over.

📉 The result
Less stimulus on the biceps, more compensation elsewhere.

So instead of just lifting heavier…

🔄 Find the “sweet spot”
Elbows by your sides. Shoulders set. Controlled movement.

That’s how you actually train the muscle you’re trying to grow.

👉 Control the movement and the results will follow.

A prenatal pelvic floor exam (physio-led) doesn't measure dilation. It measures function, how well your pelvic floor muscles are actually working.

Here’s what it checks:

Strength · Can your pelvic floor generate a solid lift?
Endurance · Can it hold that lift for 10 seconds?
Coordination · Can you turn it on and off smoothly?
Relaxation · After a squeeze, can you fully let go?

This exam helps you:

Prevent leaking & prolapse before they start

Push more efficiently (less exhaustion, less tearing risk)

Go into labor with real knowledge, not guesswork

Most common timing: 34–37 weeks.

📍 Save this for your third trimester. Send this to a pregnant friend who needs to know this

Mother’s Day: Mat Rejuvenation

The Intention: A 75-minute experience designed to help mothers feel strong, aligned, and restored.
This is a good opportunity to enjoy quality time with your mother or partner to celebrate Mother’s Day through movement on the mat and floral arrangement.

Event Details
•⁠ ⁠Date: May 30 - Sat
•⁠ ⁠Time: 16:15 – 17:30 (75 Minutes)
•⁠ ⁠Price: 888 HKD for 2 persons
•⁠ ⁠Capacity: 6 Pairs
•⁠ ⁠Staff: Gina (Lead) + Jamie (Support)

The Flow
•⁠ ⁠16:15 – 17:05 (50 Min): Mat Rejuvenation Flow
The Result: Feeling physically capable and mentally refreshed.
•⁠ ⁠17:05 – 17:45 (25 Min): Sip & Social

Chilled sparkling tea service 🥂

Flower gifting and community networking 💐