{"id":4626,"date":"2026-01-14T16:17:38","date_gmt":"2026-01-14T08:17:38","guid":{"rendered":"https:\/\/yogaandmel.com\/?p=4626"},"modified":"2026-01-20T09:53:54","modified_gmt":"2026-01-20T01:53:54","slug":"how-to-move-without-pain-after-injury-pregnancy-or-years-of-wear-and-tear","status":"publish","type":"post","link":"https:\/\/yogaandmel.com\/index.php\/2026\/01\/14\/how-to-move-without-pain-after-injury-pregnancy-or-years-of-wear-and-tear\/","title":{"rendered":"How to Move Without Pain After Injury, Pregnancy, or Years of Wear and Tear"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"4626\" class=\"elementor elementor-4626\" data-elementor-settings=\"{&quot;ha_cmc_init_switcher&quot;:&quot;no&quot;}\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c050745 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c050745\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-059289c\" data-id=\"059289c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d698019 elementor-widget elementor-widget-heading\" data-id=\"d698019\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">How to Move Without Pain After Injury, Pregnancy, or Years of Wear and Tear<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-332e701 elementor-widget elementor-widget-heading\" data-id=\"332e701\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How I Help Women Build Strong, Capable Bodies for Life (Not Just Workouts)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ee2cbb5 elementor-widget elementor-widget-image\" data-id=\"ee2cbb5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"300\" height=\"200\" src=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/05\/Melanie-Matulka-199-1200-300x200.jpg\" class=\"attachment-medium size-medium wp-image-3119\" alt=\"movement and yoga coach in Kuala Lumpur, specialising with women prenatal, postnatal and 35+\" srcset=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/05\/Melanie-Matulka-199-1200-300x200.jpg 300w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/05\/Melanie-Matulka-199-1200-1024x683.jpg 1024w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/05\/Melanie-Matulka-199-1200-768x512.jpg 768w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/05\/Melanie-Matulka-199-1200.jpg 1200w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8cdc053 elementor-widget elementor-widget-text-editor\" data-id=\"8cdc053\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div><p data-start=\"705\" data-end=\"893\">Over the last year, I\u2019ve taken time to reflect on how I work, who I help best, and what actually makes a difference when it comes to long-term movement, health, and confidence in the body.<\/p><p data-start=\"895\" data-end=\"1033\">As we move into 2026, I\u2019m noticing a shift &#8211; especially among women over 35, mothers, and active women who care about their future bodies (and before perimenopause wreaks havoc!)<\/p><p data-start=\"1035\" data-end=\"1057\">The focus is changing.<\/p><p data-start=\"1059\" data-end=\"1194\">Less about chasing aesthetic goals like \u201closing 10 pounds.\u201d<br data-start=\"1118\" data-end=\"1121\" \/>More about feeling capable, resilient, and confident moving through life.<\/p><p data-start=\"1196\" data-end=\"1210\">Being able to:<\/p><ul data-start=\"1211\" data-end=\"1426\"><li data-start=\"1211\" data-end=\"1268\"><p data-start=\"1213\" data-end=\"1268\">Play pickleball, netball, or run without fear of pain<\/p><\/li><li data-start=\"1269\" data-end=\"1310\"><p data-start=\"1271\" data-end=\"1310\">Lift, carry, jump, and move with ease<\/p><\/li><li data-start=\"1311\" data-end=\"1369\"><p data-start=\"1313\" data-end=\"1369\">Keep up with kids now, and, stay independent as we age<\/p><\/li><li data-start=\"1370\" data-end=\"1426\"><p data-start=\"1372\" data-end=\"1426\">Feel strong, balanced, and confident in your skin and everyday life<\/p><\/li><\/ul><p data-start=\"1428\" data-end=\"1449\">That\u2019s the work I do.<\/p><p data-start=\"1451\" data-end=\"1523\">And it\u2019s not about doing <em data-start=\"1476\" data-end=\"1482\">more<\/em> exercise &#8211; it\u2019s about moving <strong data-start=\"1512\" data-end=\"1522\">better<\/strong>.<\/p><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-425c7da elementor-widget elementor-widget-image\" data-id=\"425c7da\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"768\" height=\"1152\" src=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2023\/12\/Melanie-Matulka-066-768x1152.jpg\" class=\"attachment-medium_large size-medium_large wp-image-2515 not-transparent\" alt=\"what to do when physio alone doesn&#039;t work\" srcset=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2023\/12\/Melanie-Matulka-066-768x1152.jpg 768w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2023\/12\/Melanie-Matulka-066-200x300.jpg 200w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2023\/12\/Melanie-Matulka-066-683x1024.jpg 683w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2023\/12\/Melanie-Matulka-066-1024x1536.jpg 1024w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2023\/12\/Melanie-Matulka-066-1365x2048.jpg 1365w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2023\/12\/Melanie-Matulka-066-scaled.jpg 1707w\" sizes=\"(max-width: 768px) 100vw, 768px\" data-has-transparency=\"false\" data-dominant-color=\"726556\" style=\"--dominant-color: #726556\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d4caa90 elementor-widget elementor-widget-heading\" data-id=\"d4caa90\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What I Actually Help People With<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-58d8cba elementor-widget elementor-widget-text-editor\" data-id=\"58d8cba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"1567\" data-end=\"1621\">At its core, I help people <strong data-start=\"1594\" data-end=\"1620\">clean up how they move <\/strong>and build a solid base.<\/p><p data-start=\"1623\" data-end=\"1644\">That means improving:<\/p><ul data-start=\"1645\" data-end=\"1855\"><li data-start=\"1645\" data-end=\"1679\"><p data-start=\"1647\" data-end=\"1679\">Foundational movement patterns<\/p><\/li><li data-start=\"1680\" data-end=\"1738\"><p data-start=\"1682\" data-end=\"1738\">How different parts of the body work <em data-start=\"1719\" data-end=\"1725\">with<\/em> each other<\/p><\/li><li data-start=\"1739\" data-end=\"1776\"><p data-start=\"1741\" data-end=\"1776\">Breathing and pressure management<\/p><\/li><li data-start=\"1777\" data-end=\"1855\"><p data-start=\"1779\" data-end=\"1855\">Strength, mobility, and load tolerance \u2014 without unnecessary wear and tear<\/p><\/li><\/ul><p data-start=\"1857\" data-end=\"2078\">Most aches, pains, and limitations don\u2019t come from being \u201cweak\u201d or \u201cbroken.\u201d<br data-start=\"1933\" data-end=\"1936\" \/>They come from compensation or a lack of <strong>movement variability<\/strong>! \u00a0<\/p><p data-start=\"2080\" data-end=\"2175\">Over time, compensations can show up as pain, restriction, or loss of confidence in movement.<\/p><p data-start=\"2177\" data-end=\"2287\">My role is to help people rebuild <strong data-start=\"2211\" data-end=\"2239\">quality movement options<\/strong>, so they can move well now <em data-start=\"2267\" data-end=\"2272\">and<\/em> later in life.<br \/><br \/>As one of my clients recently said to me, &#8216;<em>Finally after 15-20 years I can actually feel my abs working!!!<\/em>&#8216; (mum of 4)\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cf0134a elementor-widget elementor-widget-heading\" data-id=\"cf0134a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">A More Global View of Pain and Performance<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c8ab036 ha-has-bg-overlay elementor-widget elementor-widget-text-editor\" data-id=\"c8ab036\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"2341\" data-end=\"2400\">I\u2019m not a physiotherapist, and I don\u2019t spot-treat symptoms.<\/p><p data-start=\"2402\" data-end=\"2452\">Instead, I take a holistic, <strong data-start=\"2420\" data-end=\"2451\">global, whole-body approach<\/strong>.<\/p><p data-start=\"2454\" data-end=\"2465\">Very often:<\/p><blockquote data-start=\"2466\" data-end=\"2519\"><p data-start=\"2468\" data-end=\"2519\">Where you feel pain is not where the real issue is.<\/p><\/blockquote><p data-start=\"2521\" data-end=\"2533\">For example:<\/p><ul data-start=\"2534\" data-end=\"2787\"><li data-start=\"2534\" data-end=\"2619\"><p data-start=\"2536\" data-end=\"2619\">Knee pain may be influenced by foot strength, hip control, or breathing mechanics<\/p><\/li><li data-start=\"2620\" data-end=\"2693\"><p data-start=\"2622\" data-end=\"2693\">Back pain may relate to how the ribcage, pelvis, and hips manage load<\/p><\/li><li data-start=\"2694\" data-end=\"2787\"><p data-start=\"2696\" data-end=\"2787\">Shoulder or neck tension often connects to how the torso expands, rotates, and stabilizes<\/p><\/li><\/ul><p data-start=\"2789\" data-end=\"2944\">Rather than chasing symptoms, I look at how the system is functioning as a whole (or lack thereof) \u2014 and how we can restore balance, variability, and confidence in movement.<\/p><p data-start=\"2789\" data-end=\"2944\">Uncovering your current movement strategies and where we can find more variability.\u00a0<\/p><h3 data-start=\"2789\" data-end=\"2944\"><br \/><strong>Instead of just throwing exercises at you, this is what you can expect:\u00a0<\/strong><br \/><br \/><\/h3><p data-start=\"2789\" data-end=\"2944\">1. <strong>Assessment<\/strong> &amp; <strong>Explanation: <\/strong>why you&#8217;re doing x moves, and what the goal is.\u00a0<br \/><br \/>2. <strong>Sensation<\/strong>: What we are hoping to feel ie: sensation\/stretch\/appropriate tension we want to be creating and where.\u00a0<br \/><br \/>3. <strong>Cues:<\/strong> I will show the movement, and give the appropriate cues that work best for you (without throwing the kitchen sink at you!)\u00a0<br \/><br \/>4. <strong>Curiosity<\/strong> &#8211; I want you to think about how you are moving and start to draw a map in your own body to understand and bring awareness to your patterns.\u00a0<br \/><br \/>5. <strong>Refine and Increase<\/strong> over time, flexing your mental muscles to help bring awareness outside of our sessions together and implement in your daily life. Appropriately loading and increasing for more gains, strength, and mobility!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3c8cd22 elementor-widget elementor-widget-image\" data-id=\"3c8cd22\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/05\/Melanie-Matulka-123-scale-1024x683.jpg\" class=\"attachment-large size-large wp-image-3010\" alt=\"Yoga teacher online and in Kuala Lumpur\" srcset=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/05\/Melanie-Matulka-123-scale-1024x683.jpg 1024w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/05\/Melanie-Matulka-123-scale-300x200.jpg 300w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/05\/Melanie-Matulka-123-scale-768x512.jpg 768w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/05\/Melanie-Matulka-123-scale.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d70f361 elementor-widget elementor-widget-heading\" data-id=\"d70f361\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The Principles That Guide My Work<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-130189c elementor-widget elementor-widget-text-editor\" data-id=\"130189c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"2989\" data-end=\"3071\">While every client is different, my approach is built on a few consistent pillars:<\/p><h3 data-start=\"3073\" data-end=\"3111\"><strong>1. Managing Pressure &amp; Breathing<\/strong><\/h3><p data-start=\"3112\" data-end=\"3172\">Breathing isn\u2019t just about relaxation, it directly affects:<\/p><ul data-start=\"3173\" data-end=\"3266\"><li data-start=\"3173\" data-end=\"3190\"><p data-start=\"3175\" data-end=\"3190\">Core function<\/p><\/li><li data-start=\"3191\" data-end=\"3215\"><p data-start=\"3193\" data-end=\"3215\">Pelvic floor support<\/p><\/li><li data-start=\"3191\" data-end=\"3215\">Lower back pain and tightness<br \/><br \/><\/li><li data-start=\"3216\" data-end=\"3236\"><p data-start=\"3218\" data-end=\"3236\">Spinal stability<\/p><\/li><li data-start=\"3237\" data-end=\"3266\"><p data-start=\"3239\" data-end=\"3266\">Nervous system regulation<\/p><\/li><\/ul><p data-start=\"3268\" data-end=\"3366\">Learning how to manage internal pressure changes how safely and efficiently the body handles load.<\/p><p>Using intentional breathwork and focused strength helps to improve mobility at the ribcage and pelvis.<\/p><p data-start=\"3268\" data-end=\"3366\">For instance, can you push pressure up (into the ribcage &#8211; think rounded compressed shoulder needs) and allow pressure to go down (safely.. into the pelvis, think deadlift or hinge type movements).\u00a0 <br \/><br \/>Air follow the path of least resistance.. this shows up in pelvic floor issues, postpartum issues, back pain and more.\u00a0 Where are you more compressed and restricted in your body, and where do you have too much expansion.\u00a0<\/p><p dir=\"ltr\">\u00a0<\/p><h3 data-start=\"3368\" data-end=\"3398\"><strong>2. Movement Independence<\/strong><\/h3><p data-start=\"3399\" data-end=\"3428\">Letting joints do their jobs:<\/p><ul data-start=\"3429\" data-end=\"3545\"><li data-start=\"3429\" data-end=\"3452\"><p data-start=\"3431\" data-end=\"3452\">Hips move like hips<\/p><\/li><li data-start=\"3453\" data-end=\"3478\"><p data-start=\"3455\" data-end=\"3478\">Knees move like knees<\/p><\/li><li data-start=\"3479\" data-end=\"3545\"><p data-start=\"3481\" data-end=\"3545\">Spine moves when it should \u2014 and stays stable when it needs to<\/p><\/li><\/ul><p data-start=\"3547\" data-end=\"3630\">This \u201ccleaning up\u201d of movement patterns reduces compensation and builds resilience.\u00a0<\/p><p dir=\"ltr\">Bigger muscles can kick into high gear to force movement.\u00a0 \u00a0How well do the big structures like your ribcage, spine, pelvis do their job. They are the &#8216;stuff&#8217; that connects everything.<\/p><p dir=\"ltr\">If these areas can&#8217;t move independently from the limbs, everything moves as one piece. Sometimes that shows up as pain.<\/p><h3 data-start=\"3944\" data-end=\"3979\"><strong>3. Variability &amp; Fundamentals<\/strong><\/h3><p data-start=\"3980\" data-end=\"4013\">Getting good at the basics first. Can you load your feet well, can you manage load on one leg, can your really push and protract your shoulder blades, can you feel your glutes and hamstrings working for you?<\/p><p data-start=\"4015\" data-end=\"4038\">Then expanding options:<\/p><ul data-start=\"4039\" data-end=\"4151\"><li data-start=\"4039\" data-end=\"4062\"><p data-start=\"4041\" data-end=\"4062\">Different positions<\/p><\/li><li data-start=\"4063\" data-end=\"4083\"><p data-start=\"4065\" data-end=\"4083\">Different speeds<\/p><\/li><li data-start=\"4084\" data-end=\"4103\"><p data-start=\"4086\" data-end=\"4103\">Different loads<\/p><\/li><\/ul><p data-start=\"4153\" data-end=\"4211\">This creates adaptable, capable bodies \u2014 not fragile ones.<\/p><h3 data-start=\"3632\" data-end=\"3673\"><strong>4. Strength, Load &amp; Tissue Capacity<\/strong><\/h3><p data-start=\"3674\" data-end=\"3721\">Bodies need progressive stress to stay healthy.<\/p><p data-start=\"3723\" data-end=\"3737\">That includes:<\/p><ul data-start=\"3738\" data-end=\"3848\"><li data-start=\"3738\" data-end=\"3759\"><p data-start=\"3740\" data-end=\"3759\">Strength training<\/p><\/li><li data-start=\"3760\" data-end=\"3802\"><p data-start=\"3762\" data-end=\"3802\">Ligament and connective tissue loading<\/p><\/li><li data-start=\"3803\" data-end=\"3848\"><p data-start=\"3805\" data-end=\"3848\">Plyometrics and impact (when appropriate)<\/p><\/li><\/ul><p data-start=\"3850\" data-end=\"3942\">Progressing to dynamic movement requires a solid foundation!\u00a0 Especially as we age, avoiding load doesn\u2019t protect us \u2014 <strong data-start=\"3907\" data-end=\"3941\">preparing the body for it does<\/strong>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1e6ca84 elementor-widget elementor-widget-image\" data-id=\"1e6ca84\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2020\/05\/Melanie-Matulka-174-1024x683.jpg\" class=\"attachment-large size-large wp-image-2246 not-transparent\" alt=\"mobility and strength training online\" srcset=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2020\/05\/Melanie-Matulka-174-1024x683.jpg 1024w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2020\/05\/Melanie-Matulka-174-300x200.jpg 300w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2020\/05\/Melanie-Matulka-174-768x512.jpg 768w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2020\/05\/Melanie-Matulka-174-1536x1024.jpg 1536w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2020\/05\/Melanie-Matulka-174-2048x1365.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" data-has-transparency=\"false\" data-dominant-color=\"c8bbae\" style=\"--dominant-color: #c8bbae\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-66a536e elementor-widget elementor-widget-heading\" data-id=\"66a536e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Why Assessment Comes First<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-98ca64a elementor-widget elementor-widget-text-editor\" data-id=\"98ca64a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"4249\" data-end=\"4318\">Before jumping into exercises or programs, I focus on <strong data-start=\"4303\" data-end=\"4317\">assessment<\/strong>. Can you bend and touch your toes, what is your strategy to get there. Can you lunge with ease, can you rotate well, how do you walk and push yourself forward in space, are you holding way too much resting tension or are you loosey goosey?\u00a0 Your body and movements tell a story.\u00a0<\/p><p data-start=\"4320\" data-end=\"4379\">This isn\u2019t about finding faults \u2014 it\u2019s about understanding:<\/p><ul data-start=\"4380\" data-end=\"4499\"><li data-start=\"4380\" data-end=\"4425\"><p data-start=\"4382\" data-end=\"4425\">What movement options someone already has<\/p><\/li><li data-start=\"4426\" data-end=\"4461\"><p data-start=\"4428\" data-end=\"4461\">What\u2019s missing or underutilized<\/p><\/li><li data-start=\"4462\" data-end=\"4499\"><p data-start=\"4464\" data-end=\"4499\">Where compensations are happening<\/p><\/li><\/ul><p data-start=\"4501\" data-end=\"4554\">From there, we build a clear, realistic path forward.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7156ad5 elementor-widget elementor-widget-heading\" data-id=\"7156ad5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Ongoing Education, Mentorship &amp; Why Coaching Matters<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d34eb46 elementor-widget elementor-widget-text-editor\" data-id=\"d34eb46\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"4748\" data-end=\"4859\">I\u2019ve continually invested in further education, mentorships, and professional development throughout my career.<\/p><p data-start=\"4861\" data-end=\"4937\">Not because there\u2019s one perfect method \u2014 but because good coaching requires:<\/p><ul data-start=\"4938\" data-end=\"4990\"><li data-start=\"4938\" data-end=\"4951\"><p data-start=\"4940\" data-end=\"4951\">Curiosity<\/p><\/li><li data-start=\"4952\" data-end=\"4973\"><p data-start=\"4954\" data-end=\"4973\">Critical thinking<\/p><\/li><li data-start=\"4974\" data-end=\"4990\"><p data-start=\"4976\" data-end=\"4990\">Adaptability<\/p><\/li><\/ul><p data-start=\"4992\" data-end=\"5147\">Working with mentors has shaped how I assess, communicate, and support people \u2014 especially those navigating pain, recovery, or uncertainty in their bodies.<\/p><p data-start=\"5198\" data-end=\"5365\">Even as a movement professional, I rely on guidance and outside perspective. That belief carries into how I work with clients: supporting independence, not dependency.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b051cf0 elementor-widget elementor-widget-heading\" data-id=\"b051cf0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">My Personal Perspective<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4c26e73 elementor-widget elementor-widget-text-editor\" data-id=\"4c26e73\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"5400\" data-end=\"5447\">My approach is also shaped by lived experience.<\/p><p data-start=\"5449\" data-end=\"5464\">I\u2019ve navigated:<\/p><ul data-start=\"5465\" data-end=\"5637\"><li data-start=\"5465\" data-end=\"5489\"><p data-start=\"5467\" data-end=\"5489\">Fertility challenges<\/p><\/li><li data-start=\"5490\" data-end=\"5505\"><p data-start=\"5492\" data-end=\"5505\">A C-section<\/p><\/li><li data-start=\"5506\" data-end=\"5562\"><p data-start=\"5508\" data-end=\"5562\">Major abdominal surgery with significant muscle loss<\/p><\/li><li data-start=\"5563\" data-end=\"5637\"><p data-start=\"5565\" data-end=\"5637\">Fear and uncertainty around what that meant for my movement and future<\/p><\/li><\/ul><p data-start=\"5639\" data-end=\"5788\">Today, I lift, run, jump, play sport, and live a full, active life \u2014 not because I \u201cbounced back,\u201d but because I rebuilt intelligently and patiently.<\/p><p data-start=\"5790\" data-end=\"5895\">That perspective matters when helping others who feel unsure, limited, or disconnected from their bodies.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a39d6bc elementor-widget elementor-widget-image\" data-id=\"a39d6bc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"1152\" src=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2023\/12\/Melanie-Matulka-120-768x1152.jpg\" class=\"attachment-medium_large size-medium_large wp-image-2524 not-transparent\" alt=\"strength and mobility classes in KL\" srcset=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2023\/12\/Melanie-Matulka-120-768x1152.jpg 768w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2023\/12\/Melanie-Matulka-120-200x300.jpg 200w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2023\/12\/Melanie-Matulka-120-683x1024.jpg 683w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2023\/12\/Melanie-Matulka-120-1024x1536.jpg 1024w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2023\/12\/Melanie-Matulka-120-1365x2048.jpg 1365w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2023\/12\/Melanie-Matulka-120-scaled.jpg 1707w\" sizes=\"(max-width: 768px) 100vw, 768px\" data-has-transparency=\"false\" data-dominant-color=\"907e7e\" style=\"--dominant-color: #907e7e\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1385b67 elementor-widget elementor-widget-heading\" data-id=\"1385b67\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Who I\u2019m Best Placed to Help<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-480b6f8 elementor-widget elementor-widget-text-editor\" data-id=\"480b6f8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"5934\" data-end=\"5962\">I work especially well with:<\/p><ul data-start=\"5963\" data-end=\"6187\"><li data-start=\"5963\" data-end=\"5995\"><p data-start=\"5965\" data-end=\"5995\">Prenatal and postnatal women<\/p><\/li><li data-start=\"5996\" data-end=\"6049\"><p data-start=\"5998\" data-end=\"6049\">People returning to movement after injury or pain<\/p><\/li><li data-start=\"6050\" data-end=\"6129\"><p data-start=\"6052\" data-end=\"6129\">Active women who do <em data-start=\"6072\" data-end=\"6079\">a lot<\/em> and need better balance, mobility, and recovery<\/p><\/li><li data-start=\"6130\" data-end=\"6187\"><p data-start=\"6132\" data-end=\"6187\">Women who care about aging well, not just looking fit<\/p><\/li><\/ul><p data-start=\"6189\" data-end=\"6299\">If you want to feel capable, confident, and supported in your body, now and long-term, this work is for you.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f7ade3e elementor-widget elementor-widget-heading\" data-id=\"f7ade3e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Moving Forward<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f127149 elementor-widget elementor-widget-text-editor\" data-id=\"f127149\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"6325\" data-end=\"6364\">In 2026, movement isn\u2019t about extremes.<\/p><p data-start=\"6366\" data-end=\"6377\">It\u2019s about:<\/p><ul data-start=\"6378\" data-end=\"6437\"><li data-start=\"6378\" data-end=\"6393\"><p data-start=\"6380\" data-end=\"6393\">Consistency<\/p><\/li><li data-start=\"6394\" data-end=\"6408\"><p data-start=\"6396\" data-end=\"6408\">Capability<\/p><\/li><li data-start=\"6409\" data-end=\"6423\"><p data-start=\"6411\" data-end=\"6423\">Confidence<\/p><\/li><li data-start=\"6424\" data-end=\"6437\"><p data-start=\"6426\" data-end=\"6437\">Longevity<\/p><\/li><\/ul><p data-start=\"6439\" data-end=\"6528\">Building a body that feels good to live in \u2014 and lets you keep doing the things you love.<\/p><p data-start=\"6530\" data-end=\"6648\">If that resonates, the first step is understanding <strong data-start=\"6581\" data-end=\"6614\">how your body moves right now<\/strong> \u2014 and where it could move better.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a2a73da elementor-widget elementor-widget-image\" data-id=\"a2a73da\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"541\" height=\"811\" src=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2023\/12\/Melanie-Matulka-001-2-1.jpg\" class=\"attachment-large size-large wp-image-2512 not-transparent\" alt=\"Movement coaching session focused on strength, mobility, and breathing for women\" srcset=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2023\/12\/Melanie-Matulka-001-2-1.jpg 541w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2023\/12\/Melanie-Matulka-001-2-1-200x300.jpg 200w\" sizes=\"(max-width: 541px) 100vw, 541px\" data-has-transparency=\"false\" data-dominant-color=\"9c8e7e\" style=\"--dominant-color: #9c8e7e\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-be805e9 elementor-widget elementor-widget-heading\" data-id=\"be805e9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Start With an Assessment<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2ee4775 elementor-widget elementor-widget-text-editor\" data-id=\"2ee4775\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"625\" data-end=\"810\">If you\u2019re feeling limited, dealing with recurring aches or pain, or simply want to move with more confidence and ease, the first step is understanding how your body is moving right now.<\/p><p data-start=\"814\" data-end=\"1080\">I work through private 1:1 sessions \u2014 <a href=\"http:\/\/calendly.com\/yogaandmobilitywithmel\/1-1-session\">online<\/a> and <a href=\"https:\/\/yogaandmel.com\/index.php\/train-with-me\/\" target=\"_blank\" rel=\"noopener\">in person<\/a> \u2014 beginning with a movement assessment. This allows us to identify compensation patterns, breathing and pressure strategies, and missing movement options so your training is clear, targeted, and sustainable.<\/p><p data-start=\"1084\" data-end=\"1245\">From there, we build a plan that supports your goals \u2014 whether that\u2019s returning to sport, staying active as you age, or feeling strong and capable in daily life.<\/p><p data-start=\"1084\" data-end=\"1245\">To enquire about private coaching or assessments, you can message me directly via <a href=\"https:\/\/wa.me\/601112319835?text=I%27m%20interested%20in%20finding%20out%20more%20about%20your%20services!\">WhatsApp<\/a>, and I\u2019ll help you decide whether working together is the right fit.<br \/><br \/>I&#8217;ve also got some <a href=\"https:\/\/yogaandmel.com\/index.php\/freebies\/\">freebie<\/a> learning material for you to check out as well! I&#8217;d love to connect with you.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-987facb elementor-hidden-mobile\" data-id=\"987facb\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9fc8b6a elementor-widget elementor-widget-wp-widget-search\" data-id=\"9fc8b6a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wp-widget-search.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<form role=\"search\" method=\"get\" class=\"search-form\" action=\"https:\/\/yogaandmel.com\/\">\n\t<label for=\"search-field\">\n\t\t<span class=\"screen-reader-text\">Search for:<\/span>\n\t\t<input type=\"search\" id=\"search-field\" class=\"search-field\"   placeholder=\"Search...\" value=\"\" name=\"s\" tabindex=\"-1\">\n\t\t\t<\/label>\n\t\t\t<input type=\"submit\" class=\"search-submit\" value=\"Search\">\n\t<\/form>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-53662dd elementor-widget elementor-widget-wp-widget-tag_cloud\" data-id=\"53662dd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wp-widget-tag_cloud.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5>Tags<\/h5><nav aria-label=\"Tags\"><div class=\"tagcloud\"><a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/aches-and-pain\/\" class=\"tag-cloud-link tag-link-1274 tag-link-position-1\" style=\"font-size: 13px;\" aria-label=\"aches and pain (1 item)\">aches and pain<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/breath\/\" class=\"tag-cloud-link tag-link-26 tag-link-position-2\" style=\"font-size: 18px;\" aria-label=\"breath (9 items)\">breath<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/breathing-techniques\/\" class=\"tag-cloud-link tag-link-28 tag-link-position-3\" style=\"font-size: 13px;\" aria-label=\"breathing techniques (1 item)\">breathing techniques<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/calf-cramps\/\" class=\"tag-cloud-link tag-link-44 tag-link-position-4\" style=\"font-size: 13px;\" aria-label=\"calf cramps (1 item)\">calf cramps<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/cars\/\" class=\"tag-cloud-link tag-link-37 tag-link-position-5\" style=\"font-size: 13px;\" aria-label=\"CARs (1 item)\">CARs<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/coping-skills\/\" class=\"tag-cloud-link tag-link-32 tag-link-position-6\" style=\"font-size: 13px;\" aria-label=\"coping skills (1 item)\">coping skills<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/core\/\" class=\"tag-cloud-link tag-link-45 tag-link-position-7\" style=\"font-size: 13px;\" aria-label=\"core (1 item)\">core<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/core-4\/\" class=\"tag-cloud-link tag-link-47 tag-link-position-8\" style=\"font-size: 13px;\" aria-label=\"core 4 (1 item)\">core 4<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/core-breath\/\" class=\"tag-cloud-link tag-link-50 tag-link-position-9\" style=\"font-size: 13px;\" aria-label=\"core breath (1 item)\">core breath<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/deep-inner-core\/\" class=\"tag-cloud-link tag-link-46 tag-link-position-10\" style=\"font-size: 13px;\" aria-label=\"deep inner core (1 item)\">deep inner core<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/flexibility\/\" class=\"tag-cloud-link tag-link-207 tag-link-position-11\" style=\"font-size: 13px;\" aria-label=\"flexibility (1 item)\">flexibility<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/foundations\/\" class=\"tag-cloud-link tag-link-49 tag-link-position-12\" style=\"font-size: 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