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Low back discomfort is one of the most common complaints I see at Montana Movement & Massage. But more often than not, the low back isn’t the root problem. It’s the overworker. And the muscle group that’s usually underperforming? The glutes. The Sitting Effect Modern life keeps most of us seated for long stretches — at a desk, in the car, at meals, even during relaxation time. Sitting places the hips in flexion for extended periods. Over time, the nervous system adapts to tha

At first glance, athletes and desk workers seem like opposites. One spends hours training, lifting, running, or competing. The other spends long stretches sitting, typing, and staring at screens. However, when you look at the body—not the lifestyle—the patterns start to look surprisingly similar. The Body Doesn’t Care Where Stress Comes From Your body adapts to repeated stress. It doesn’t distinguish between stress from sitting all day or stress from training hard. It only re

This blog post offers a 10-minute, step-by-step sequence to specifically target thoracic extension. It’s a focused way to open your upper back, lengthen your lats, and naturally bring your shoulders down and back. You can use this reset anytime, but it’s particularly helpful after long periods of sitting. Step 1 – Light Soft Tissue / Foam Rolling (2–3 minutes) Before stretching, it’s important to wake up the central nervous system and prepare the tissues. This isn’t about d

Our massage session packages , specializing in therapeutic pain relief, are designed to provide consistent, results-driven care. We make it simple for you to plan and invest in your body’s long-term health. Choose packages of 3, 5, or 10 sessions , with session lengths of 60, 90, or 120 minutes based on your goals. Each session is fully customized. We combine deep myofascial release, trigger point therapy, and movement-based techniques to focus precisely on the areas that ne

Winter hits Montana hard, and with it comes more sitting, more screen time, and more tension. Between long workdays, end-of-year deadlines, cold weather, holiday stress, and extra driving, most people end up developing what I call “The Winter Desk Body.”  If you’re feeling tight hips, stiff low back muscles, achy shoulders, or that nagging upper-trap tension that just won’t quit, you’re not alone. At Montana Movement & Massage in Bozeman , I see these patterns every single da

Black Friday at Montana Movement & Massage = Mack Friday!! Montana Movement & Massage is offering 22% off Massage Gift Certificates during the Mack Friday Gift Certificate Extraviganza  through November 28, 2025 . Every session is completely customized to your body and what you need that day—relief, movement, recovery, or simply a chance to breathe. Mack Friday Pricing (22% off Gift Cards) 60-Minute Massage Originally $129  → Now $100.62 90-Minute Massage Originally $179 → No

Experiencing shoulder and neck discomfort? Poor posture and breathing mechanics might be the underlying cause. Introduction : This time of year, I see more clients coming in with neck and shoulder tension than any other. Shorter days, increased stress, and colder weather all contribute, but a key factor is often overlooked: breathing mechanics . When your breathing stays shallow and high in your chest, the muscles around your neck and shoulders — including the scalenes, stern

Introduction: If you spend a lot of time sitting, tight hips and low back tension are common. The Couch Stretch  is a simple but powerful move to release your hip flexors and quads, improve posture, and support overall mobility. Benefits of the Couch Stretch Improves hip flexor and quadriceps flexibility Reduces low back discomfort Enhances posture and alignment Prepares the body for movement, exercise, and daily activity Demonstrating the Couch Stretch set-up for tight hips

Welcome! I'm Shawn from Montana Movement & Massage, where every session is personalized to help you move better, feel better, and get back to the activities you love. Our mission with this blog is simple: to give you practical, easy-to-use tools for mobility, recovery, and self-care  that you can start using right away. Each month, we’ll share: • Stretching and mobility tips  you can do at home (no fancy equipment needed). • Massage and recovery education  so you know what’s