zoewood.movement

zoewood.movement I can help you feel connected to your body and to rediscover your joy for movement.

27/08/2026

I’ve been talking a lot in my emails lately about the stack and why the relationship between your ribcage and pelvis can matter when you’re experiencing pelvic floor symptoms.

But sometimes finding that position standing is actually really hard.

So this is one of the positions I like to use to make it a little easier to feel.

In all fours, you can practise finding your ribs over your pelvis and then breathing into your whole ribcage, including those back ribs that can be surprisingly hard to access.

Once you can feel it here, you can start playing with the same idea in squats, hinges and eventually under more load.

Have a play and see what you notice.

I'm obviously exaggerating this unstacked swayback posture but I do actually see this quite a lot. Especially in postpar...
14/08/2026

I'm obviously exaggerating this unstacked swayback posture but I do actually see this quite a lot. Especially in postpartum mums.

I want to talk about why it's so important to be able to move into a stacked position.

When I'm working with someone experiencing leaking, heaviness or other pelvic floor symptoms, one of the first things I look at is the relationship between their ribcage and pelvis.

Can you bring your ribs over your pelvis without sucking your stomach in, tucking your bum under or bracing everything?

When your ribs are sitting more over your pelvis, your diaphragm and pelvic floor are in a better position to work together. You have more opportunities to expand through the sides and back of your ribcage, rather than pressure always pushing forwards into your belly or down into your pelvic floor.

You don't need to have perfect stacked posture all the time, but you do need to be able to access this position in order to access better range of motion in every other joint.

On Monday I'm sending out an email where I break down why the stack is one of the first things I look at. Inside you'll find helpful tutorials to help you:

• find your stack
• practise 360 breathing
• find and maintain your stack in all fours
• take it into squats
• take it into hip hinges

If you want the full breakdown and tutorials, comment STACK and I'll send you the link to jump on my mailing list.

Next up we'll be getting into hip shifting and why being able to actually load into both hips matters too.

On Sunday I ran an Empowered Performance inspired workout and Q & A at URBAN LEOPARD in Brunswick East for 11 wonderful ...
05/08/2026

On Sunday I ran an Empowered Performance inspired workout and Q & A at URBAN LEOPARD in Brunswick East for 11 wonderful women/movement nerds.

It was such a pleasure to able to teach some of the EP concepts (the 5 fundamentals) through movement, and I'm so grateful to be able to share what I've learned from Katie's incredible course.

If you're a movement professional and looking to uplevel your skills, I couldn't recommend her course more.

Expect to dive deep into biomechanics/anatomy/biotensegrity AND actually learn how to integrate the concepts and feel it in your own body, and then apply it to anyone you work with.

Besides helping you become the best movement professional you can be, EP is woman lead and I think the fitness space needs more of this. Katie is incredible at what she does, an amazing teacher and is so inspiring to me!

The next round of Empowered Performance starts September 15th. Jump over to Katie St.Clair - CSCS, CPT page to learn more about what she teaches and if her course is what you're looking for.

15/07/2026

Does your shoulder click or feel sore every time you press overhead?

It might not be because your shoulder is weak.

One thing I often see is women trying to press overhead with their ribs flaring and their back and traps taking over because they don't actually have full overhead range.

When that happens, your shoulder blade doesn't have a great base to move from, and the movement can feel pinchy, clunky or uncomfortable.

In this video I'm showing some more friendly options if you have limited overhead range.

1. Using the wall to help keep my ribs stacked over my pelvis, I'm keeping my abs on so I can breathe more easily into my back and make room for my shoulder blade to more easily glide up over my ribs. This way my shoulder can do the work instead of my back/traps.

2. 90/90 press. Keep the elbow bent and DB facing towards you. Think of pushing the elbow straight up to about 90 degrees with the work coming from the back of the shoulder and under the armpit.

3. Try pressing on a diagonal with a landmine setup. Start in a half kneel and move to standing when you can keep your stack.

You don't have to force yourself into a range your body can't access. Remember, there's always an option that can FEEL better for you. You actually don't have to do the same thing as everyone else.

Have you ever noticed your shoulder clicking or feeling sore during overhead presses?

Save this for your next upper body workout, and let me know how your shoulders feel after trying it.

Hey, I'm Zoe. My coaching helps you build a body that lets you do the things you love:Playing with your kids, surfing, j...
11/07/2026

Hey, I'm Zoe.

My coaching helps you build a body that lets you do the things you love:

Playing with your kids, surfing, jumping, running, lifting heavier, building strength, and moving with confidence and athleticism.

I offer a restorative approach to strength training that FEELS good in your body.

Whether you’re pregnant or postpartum (even years postpartum), struggling with pelvic floor symptoms, or have never had kids - at some point your body might just not feel great despite doing all “the right things”. When you lose the ability to move freely this impacts the rest of your life.

I would love to support you to find movement freedom again.

My coaching is for women who want to feel better in their bodies, not just look fit.

It’s for the women who want to understand how their body works, move with intention, and learn how to take ownership of their health.

If this is you and you're ready to get started, send me a message and let's chat.

08/07/2026

If you sit a lot of the day, this is your new best friend for your pelvis, low back and pelvic floor.

I saw this a few weeks ago from Brooke and only remembered to try it yesterday when I had a bunch of computer work to do.

Usually after I sit for a long time the back of my pelvis feels super compressed and my posterior pelvic floor gets really tight. I end up with pain around my tailbone and spend a lot of time crossing and uncrossing my legs to try to find more comfortable positions.

But sitting on the ball I was able to just wiggle my hips a little and stay really relaxed. I love this so much and I think anyone who sits a lot should use this tool!

Added bonus is you get a gentle pelvic floor release while you sit and work.

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