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How to Fall in Love With Movement

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sonia.recoverstronger

🇮🇹 > 🇬🇧 > 🇩🇰
Helping you RECOVER from Injury & Chronic Pain, get STRONGER and MOVE for life.
Rehab | Flexibility | Strength | Behaviour Change

In October, I was housebound. My daughter was stil

In October, I was housebound. My daughter was still recovering from surgery, and I was in limbo, waiting for my body to act on what still felt unreal.

I was stuck - physically and emotionally. Then my husband dragged me out for a 30-minute run. His only rule? Don’t stop.

‘Show yourself you can do it,’ he said. ‘No matter how slow. You just don’t believe it anymore but you can.’

I can’t say I enjoyed it. But I didn’t stop. And that day, I decided I was a runner.

Since then, I’ve run 4 times. Yes, that’s once a month - hardly what anyone would call consistent.

But here’s the thing: I’m still calling myself a RUNNER.

Why? Because research shows that identifying with your goal helps you make lasting changes. It’s not about being perfect. It’s about showing up when you can - even if it’s messy or irregular.

I don’t even know when my next run will be because of logistics of an international move but it will happen.

So as mid-January reality and the craziness of “new year, new you” pretentious schedules kicks-in, this is your reminder:

You don’t need a perfect plan or a crazy schedule to make progress.

Start small, show up when you can, and believe in who you’re becoming.

“You’ve got this!”

(And I’m here if you need support or guidance to get over niggles and move better this year 💜)

👟 @bahe_running

#runner #runninggirl #runningmom #runninginjury #behaviourchange #movementtherapy #movementtraining #mindbodyspirit #goalsettingtips #newyearresolutions

Rebuilding doesn’t happen all at once - it’s i

Rebuilding doesn’t happen all at once - it’s in the small, quiet steps.

And sometimes, the hardest part is realizing it’s okay to start over.

I have applied this philosophy in my work with clients for years and yet, I still struggled to fully embrace it myself. I guess for fear of not being a good-enough example..

But I’m now ready for a lot of new beginnings in 2025 🥂

What needs to change for you to move forward?
With injury recovery or life?

Merry Christmas! 🎄 🤶 1. Photo from the lit

Merry Christmas! 🎄 🤶

1. Photo from the little one with mum
2. Yearly Spritz overload
3. Santa visit
4. 1% of this week’s yumminess

Going well so far 😊

#christmastime #christmas2024 #familychristmas

To move freely without having to go through endles

To move freely without having to go through endless, boring exercises that never really help in the first place.

DM ‘FORMULA’ to chat and see if this program is the right fit for you.

#sportsrehab #sportsrehabilitation #injuryrecovery #backpainrelief #backpainexercises #painfreemovement #painfreetraining

sports rehab | sports rehabilitation | injury recovery | back pain | back pain exercises | injury rehab | sports injury | move pain free

When you select the holiday hotel because it has a

When you select the holiday hotel because it has a CrossFit and you hope to get to train properly…

Only to discover when you get there 🙅‍♀️No More CrossFit 😭 another make-do session it is 🫠

10min AMRAP
2 Devils Press
1 Strict T2B
4 DP
2 ST2B
6 / 3 etc..

4x max Pull Ups
- 2x Wide
- Neutral
- 45deg Reverse

3x Superset
A. SA Scapular Ring Row + Rotation
B. Bar Dips

2x 30 Russian Twists

👟: @bahe_running barefoot Revive 👌

#holidaywod #hotelwod #hotelworkout #holidayworkout #calisthenicsworkout #crossfitwomen #muscleuptraining

@barcelo_margaritas

If you’re looking to move without pain, just lik

If you’re looking to move without pain, just like these amazing folks who took that first step -

🏋️‍♀️ Greg, who was able to return to squatting heavy weights pain-free after 2 years away from the barbell,

💪 Becca, who defied the dreaded “you won’t be lifting again” after being diagnosed with bulging disc and went back to Strongwoman competitions, running and is even gearing up for her first Hyrox race!

🏃‍♀️ Shari, who was back running marathons after going from frustration to frustration with ‘failed rehab’ programs,

🧗 Woj, who was stuck in a recovery/re-injure cycle and couldn’t see a way out.. and he’s now back climbing, dancing and cycling to work..

And now they trust their body, don’t second-guess every step and know how to manage their training, little flare ups and keep moving!

I’ve got some exciting news!

I just opened up 5 spots for my Recover Stronger Formula - and let me tell you, this is not your average program!

It’s the only program where you can finally move without pain, stiffness, or endless, boring exercises. We do things differently here with a method that’s all about getting your body moving in a way that feels natural and good for YOU.

But just a heads-up - these spots usually get snatched up fast.

DM Formula to chat and see if this program is the right fit for you.

#sportsrehab #sportsrehabilitation #injuryrecovery #backpainrelief #backpainexercises #painfreemovement #painfreetraining

sports rehab | sports rehabilitation | injury recovery | back pain | back pain exercises | injury rehab | sports injury | move pain free

“I wanted to get better at it and every better c

“I wanted to get better at it and every better climber was asking me: “How many pull ups can you do?”. Well I couldn’t do any.. I got myself a pull up bar at home and was just hanging there. It can be super annoying seeing all these people on social media doing 10+ pull ups like no problems...

Now I can do 5 pull ups in a set, and I still recall Sonia’s words before each one…

I really enjoyed Sonia’s programme, as it gives you a clear progression plan and it works! Sonia also gives regularly feedback and answers all the questions you might have. The programme is well built that it focuses on technique and good execution and not volume - no banded pull-ups! When it works, it’s 100% legit.”

Great job @wojciech_ko 👏

✨ We are now working on getting to 10… and these are all chest to bar, no giraffe neck to count a rep here 🙅‍♀️

Want the same results?!
Comment 👋

#pullups #firstpullup #calisthenics #calisthenicstraining #calisthenicsmovement #climbing

The big questions is.. What’s going to happen f

The big questions is..

What’s going to happen first:
Me getting a Muscle-Up back or
The little Monkey getting her first Pull Up?!?!

Place your bets 💪

——

Training frequency isn’t the highest - or as high as I’d like it to be - at the moment, but we keep going 💪

Pull ups & Muscle ups need repetition and volume to improve but I’ve found that switching up variations and accessories helps massively!

Mixing planes of motion & adding dynamic movements. Some sessions won’t look muscle-up specific but the first 30 days are all about strength and positions, not skill👇👇

10/10 Hip Grinder to warm up

5x5 Banded Pull-ups to get some volume
PS. I DON’T like using bands for beginners but they have a place and role in training.. I’ll do a full post on this soon 👌

4x 6-8 Inverted Rows - I feel week af here!! Used to touch my chest with no issues so I’m focusing on trying to get that back

4x
10/10 Rotational KB Swing
6/6 Later Dynamic KB Lunge

4x Max Alternating Hanging Leg Extensions

Now the questions is..
What’s going to happen first:
Me getting a Muscle-Up back or
The little Monkey getting her first Pull Up?!?!

Place your bets below 👇👇

#calisthenicsworkout #calisthenics #calisthenicsgirls #girlswholift #muscleupprogression #momfitness #momfitnessjourney

I’ll cut to the chase… Spaces for the Recover

I’ll cut to the chase…

Spaces for the Recover Stronger Formula open tomorrow.

And 5 people will secure their spot and take the first steps to:

🤸‍♀️ Move freely without pain,
🏋️‍♀️ Gain complete control over their movements,
🧘‍♀️ Develop deep body awareness,
💪 Build unshakeable confidence in their physical capabilities,
🏃‍♀️Live every day with more energy and less fatigue.

Want to be one of them?

Spaces open first to my email list, comment NEWS to get in and be ready at 12:30pm BST tomorrow.

Read the email..
And sign up.

That’s it.

See you tomorrow 👋

#sportsinjuryrehab #backpainsupport #sportsinjury #backpaintips #backpainrelief #movementfreedom #injuryrecovery #movementismedicine #mobilitytraining #rehabtraining #backpainrehab

Tired of generic rehab and mobility plans that don

Tired of generic rehab and mobility plans that don’t really seem to understand or care about what your body needs?

I’ve got something different for you.

DM FORMULA to know more!

#sportsinjuryrehab #backpainsupport #movementismedicine #sportsinjury #backpaintips #backpainrelief #injuryrecovery

👇👇👇 Week 1: “The side bends (don’t r

👇👇👇

Week 1:
“The side bends (don’t remember the proper name) were quite challenging for balance and also obvious struggles with mobility.”

Vs

3 months in:
“So! I think you seriously nailed it with me having lateral flexion weakness in my back, because ever since training that my back has been SOLID! Like very very solid. “

@coach.greg.sut has been struggling with back pain, unable to deadlift and most recently also to squat.

He had been doing all the “must do back rehab” with little to no results apart from keeping pain at bay for day to day life, but had to progressively reduce training and remove more exercises.

Was back side flexion the cause of his pain and ‘the fix’? Unlikely.

It simply was one of the things we identified in his Deep Dive consultation.

So we included some targeted work to increase movement options and challenge the body in a different way compared to the classic back stability rehab exercises.

And we did the same for other findings to create a rehab plan truly built for him.

I’m so happy to see squatting again. 🏋️‍♀️

Next up: unlocking deadlifts 💪

***
Want to get back doing what you love?
Spots for the Recover Stronger Formula open on Monday.

DM Formula to get the lowdown 📲

#backinjury #backpain #crossfitrehab #backrehab #osteopath #sportsinjuryrehab #osteopata #powerliftingtraining

You know how everyone says you just need more acti

You know how everyone says you just need more activation or corrective exercises to feel better?

I've chatted with tons of people who are just chasing their tails, adding more and more to their routines.

But here’s the thing - it’s kind of nuts.

Why?

Because they end up stuck in the same spot.

They're putting in all this effort, thinking, "If I can just perfect this movement, I'll be pain-free." But even when they master a weird bird-dog variation supposed to fix all their problems… they aren’t any better.

Actually they have spent so much time on correctives that they had to reduce their main session efforts, so they might even be de-conditioned and weaker (and still in pain)… Feels familiar?

Here’s the kicker: they’re missing the real issue.

It’s not about mastering or adding more corrective exercises; it’s about training smarter and really tuning into what your body is saying.

That’s where the Recover Stronger Formula steps in.
Not only do we help you achieve those physical milestones you’ve been aiming for, but we also guide you through a mental and emotional transformation.

It's about feeling confident, connected, and downright good in your own skin.

Imagine being able to:
Move without second-guessing yourself..
Handle daily tasks without that nagging pain..
Jump back into your favourite sports or activities..

And the best part?
The Recover Stronger Formula helps you achieve this by focusing on what your body truly needs, not just what the latest magazine says.

But heads up, I only have 5 spots available for this program.
Once they’re gone, they’re gone until next season.

So, what do you say? Ready to stop the cycle and start listening to what your body really needs?

I'll be launching the sign-up on 2nd September... Don’t miss out.

Keep an eye on your inbox, and let’s do this!

DM FORMULA to get on my newsletter and receive all the details before everyone else!

#injuryrecovery #sportsinjuryrehab #sportsinjury #backpaintips #backpainrelief #backpainsupport #movementismedicine #movementfreedom

Sorry to break it to you. This is not how it works

Sorry to break it to you.
This is not how it works.

These posts are misleading at best, damaging at worse.

If you could fix chronic back pain (or any other injury) with a simple predetermined set of 5 exercises, why would so many people still be out there struggling?

And no, no one has found or invented any new magical movement; most posts are showing the same old mobility drills you see everywhere.

Can those exercises and what I show in the video help?! Of course! I use the above regularly.

But they are not a special recipe, they won’t work for everyone and surely won’t fix anything.

Injuries arise from multiple factors and have many variables including an individual’s starting point, history and end goal.

Exercise should definitely be part of the picture but there is no magical routine.

Only key principles that allow us to identify a starting point - and then test it out.

Share with someone who needs to hear this and save for when you need a good reminder to keep putting in good solid work 👌

#backpainrelief #backpainmyths #backpainexercises #backpainremedy #exercisetherapy #mobility #mobilitytraining #osteopath #osteopata #exercisetips

Your rehab should be built for YOU and YOUR life,

Your rehab should be built for YOU and YOUR life, not force you in a made-up standard you need to struggle to adapt to.

DM ‘Formula’ to discover how easy this can be.

#injuryrecovery #sportsinjuryrehab #sportsinjury #backpaintips #backpainrelief #backpainsupport #movementismedicine #movementfreedom

**Thanks @instagram for more reels glitches 😒**

**Thanks @instagram for more reels glitches 😒**

Anyway..

My journey to a Strict Ring Muscle-Up first, then Bar Muscle-Up suddenly sped up when I started adding some simple and super effective accessory exercises in my plan the first time around.

This time, I’m focusing on those from day 1 to hopefully make the journey quicker 💪

People focus a lot on high pulls and transitions which you definitely need but ignore some key elements like

1. being strong at the top - actually being able to touch the bar/rings with your chest! > bent arm strength

2. a strong and powerful start and the ability to get into the right lean (esp. for no-false grip bar muscle ups > straight arm strength

When it comes to skills, the little details matter
A LOT!

Have you ever tried these?

#strictmuscleup #muscleupprogression #muscleuptraining #calisthenics #calisthenicsworkout #calisthenicsgirls

Over the last few weeks, I’ve been working on so

Over the last few weeks, I’ve been working on something special.

Something that's going to revolutionise the way you experience movement:

✔️ Embrace complete freedom in every motion
✔️ Master self-management to enhance your physical autonomy
✔️ Deepen your connection with your body, tuning into its signals like never before
✔️ Build the confidence to surpass boundaries and redefine possible
✔️ Navigate your day pain-free, moving with ease and joy

And on 2nd September, I’m finally opening the doors to…
Recover Stronger Formula.

This isn’t just another exercise routine or mobility program.
This is the only program designed to help you break free from conventional limitations through a personalised, body-centric approach that respects and enhances your natural movements.

I’ll share more details over the next couple of weeks.

For now, just know this…
I’m only opening 5 spots.
And there are over 5,000 people following this page.

So, if you want the best chance at securing a spot, you’ll need to act quickly.

Send me a DM to join my newsletter and get the details before everyone here 🤙

#injuryrecovery #sportsinjuryrehab #sportsinjury #backpaintips #backpainrelief #backpainsupport #movementismedicine #movementfreedom

Last week didn’t quite go to plan.. the little o

Last week didn’t quite go to plan..
the little one was sick which meant lots of Disney, only a couple of constantly interrupted short sessions and no posting on here again..

My cognitive flexibility and adaptability to the unexpected has never been tested like this year 😅

And got a little something special too..

Nothing better than surprising yourself with doing something you didn’t think you could do!

I have wanted to be able to do a pull-up with the little one since she was born but by the time I started training calisthenics again, she was way too heavy for the undertrained calisthenics fitness I was in..

Until now 🔥

She begged to hang from me and kept asking to be pulled up, I failed a couple of attempts but then got up not once, but twice! It made my day!

Sometimes it’s all about having a good push and trying anyway 💪

Now to make this a pull-up, then a ring muscle-up for a lifetime PB as I never managed more than 7kg before!

FULL SESSION 👇
A.Banded Warm Up

B1. 3 Tempo Dips + Max Bottom Hold
B2. 10 B-Stance RDL
X4

C. 4x 5 Chin-Ups
Turned into 2x 5r + 2x 11kg weighted Chin-Ups

D1. 6/6 Bicep Curls
D2. 12/12 Tri Extensions
D3. 6/6 Sidebend w Tri Ext

#calisthenics #calisthenicsworkout #calisthenicsgirls #muscleupprogression #muscleuptraining #momfitnessjourney #momfitness

You can’t go wrong with hanging! Hanging is one

You can’t go wrong with hanging!

Hanging is one of my favourite strength but also rehab exercises and whenever possible, I do include it in every client’s program.

It has so many benefits as:
💪 strengthening muscles but also connective tissues around the shoulder joints
💪 flexibility gains
💪 grip strength which is an extremely important factor not only in barbell sports, but in older age too
💪 movement awareness & options: both shoulders and scapular
💪 enhanced midline work with more exercises variations once strong enough to hold on
💪 helps with back pain: upper and lower

HOW TO START:
1. Dead Hangs: you got to truly relax and sink into those shoulders, use feet support if needed to start with!

2. Active Hangs: zero elbow bend and don’t squeeze your shoulder blades together, only reach down.

3. Scapular Pull Ups: same as for the active hangs, no arms involvement here.

Mix pull-up & chin-up grip.

Work on accumulating 1-2min total time with short sets first, then build on longer holds.

HOW TO PROGRESS:
Add the other exercises, use feet support first, then slowly reduce > one leg support > full hang.

BONUS:
8. Isometric Holds: at the chest & 90deg

✨Save for later & Share with someone who needs these! ✨

#shoulderrehab #shoulderinjury #shoulderhealth #shouldermobility #shoulderpain #shoulderpainrelief
#bodyweight #gymnastics #calisthenics #calisthenicsgirls #flexibility #mobility #movement #movementfreedom
#movementprep
#backinjury #backpain #osteopath #osteopata

First evening session in a long time and it was ac

First evening session in a long time and it was actually really nice!

I’m definitely a night owl so I’m feeling much better later in the day. No nap day for the little monkey, some madness, but an early bedtime meant I managed to get a really solid but quick session in 💪

Reintroducing transitions, mid-transition hold and false grip hangs.. those were so much harder than I remembered 😭

Skills
5x
Supported Negative MU into max mid-transition hold
10sec rest
Supported MU

Strength
4x
5 Bar Dips
5 Skater Squats
6 KB Press
10 KB Swing

Core Finisher
4x
30 Russian Twists
10 V-Ups
30sec Arch Hold 🥵

Save for when you need a quick and sweet one 👊 and follow to come on this journey with the me 🤸‍♀️

#calisthenics #calisthenicsworkout #calisthenicsgirls #muscleupprogression #barmuscleup #strongshoulders

It might be my bias because 90% of my clients have

It might be my bias because 90% of my clients have chronic pain or longstanding injuries and the one trend I see is that they were never treated as a person, but with a “I’ll fix what’s wrong with your body” approach 🫠

Ever been there?

——
Let’s try to make this super clear in case the nuance didn’t come out enough from the slides.. I am not saying diagnosis doesn’t matter at all.

Msk Diagnoses have their place. Some might guide rehab, but most don’t need to. And surely they shouldn’t dictate it.

Let’s make an example: FAI will mean working on end range IR might not be suitable. Excessively pushing into IR can cause flare ups and worsen symptoms. So that needs to be taken into account.

But should IR work be avoided? No, we can still try to maintain or slightly improve what’s available if the body doesn’t get negatively impacted past the acute stage.

Only assessing and focusing on the individual allows us to know if, when and how to structure the work.

—-
Let’s make it super super clear: I’m not saying to ditch your rehab or all the advice you have been given based on your diagnosis.
If you are unsure or unhappy about something you have been assigned, talk to your healthcare provider or seek a second opinion.

#injuryrecovery #injuryrehab #shoulderinjury #shoulderrehab #backinjury #backpainexercises #backrehab #hippain #hiprehab #sportsrehab #sportsinjury

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