Advanced Stretching LI

06/06/2026

Knee pain isn’t always a knee problem.

Pain around the kneecap can often be influenced by what’s happening above and below the joint, which is why assessment is so important.

In this case, my client’s femur was essentially “stuck” in an externally rotated position, while the lower leg favored internal rotation. Not only was movement limited, but she also lacked the ability to actively control the femur into internal rotation when needed.

When the joints and tissues surrounding the knee lose mobility or control, the knee often pays the price. Over time, this can affect how the kneecap tracks and contribute to discomfort and pain.

Using a combination of stretch therapy, muscle activation, and loaded movement (not shown), we restored motion where it was lacking and built control where it was needed. As movement improved, the knee was able to track more efficiently, and the pain resolved.

Most times the answer isn’t simply treating the site of pain, it’s improving the way the entire system works together.

06/05/2026

This drill helps to get that natural curve back into your neck. You see, most people’s cervical spines have locked straight from years of forward head posture and the neck constantly fighting against gravity and making the natural curve go away.

Try this daily while watching tv lying on the floor! You’ll be able to get the most out of it in a nightly routine during your favorite show!

And hopefully, you’ll be able to say goodbye to your neck pain!!

06/05/2026

What is a Flow?

A flow, or stretch flow, is a series of stretches, movements, and activations performed in a specific sequence to help the body move better as a whole.

Rather than focusing on a single muscle or area, a stretch flow follows the body's natural movement patterns and fascial connections, helping to restore mobility, improve coordination, and create better balance throughout the body.

The goal isn't simply to become more flexible. It's to create a body that moves efficiently, feels connected, and functions the way it was designed to.

Below I've posted a video of the routine I go through in the morning and sometimes, after work from a long day. It helps me to restore and loosen up some things that tightened up over night or throughout my day. Give it a try and see if it does the same for you.

Why a Stretch Flow is Different Than a Static Stretch Routine

Traditional stretching routines often involve holding a position for a set amount of time before moving on to the next stretch. While there can certainly be value in this approach, it doesn't always teach the body how to move through those newly acquired ranges of motion.

A stretch flow takes a different approach.

By combining movement with breath, the body is encouraged to actively explore and control its range of motion rather than simply being placed into it. The breath helps calm the nervous system, improve awareness, and create a sense of safety that often allows the body to move more freely.

As you flow from one position to the next, you're not only improving flexibility, but also coordination, balance, strength, and control. Instead of treating the body as a collection of individual muscles, a Stretch Flow teaches the body to work as one connected system.

The result is often movement that feels smoother, more natural, and more transferable to everyday life, sports, and exercise.

Motion is lotion, as they say. The body wasn't designed to stay still, it was designed to move, adapt, and flow.

Give this routine a try or create one of your own! Either way, you're on your way to a better moving you! If you need help with a routine, an assessment of your movement, or just want get a deeply relaxing stretch, schedule an intro for yourself or a loved one. Your body will thank you!

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06/03/2026

06/02/2026

This combination is not just great for overhead throwing athletes, but also for those that sit all day! How? It helps you lengthen those lats and pecs (which will pull those shoulders forward and round that back). Think of it as a dynamic weighted stretch, rather than just stretching in isolation and long holds.

The second piece also allows for strength in the new range, activation in a lengthened state and gets the entire body to work in unison.

Stay within your current limits. If you can breathe during the motion, you’ve probably gone too far, believe me, you will get a really good stretch here.

06/01/2026

This variation of the incline press will help open up the upper part of your chest, which is typically very compressed.
Afterwards, I felt like I had much better collarbone movement (crucial for allowing proper nerve signaling, lymph and blood flow to the extremities and torso.)
You'll get even more of a stretch using dumbbells! Give this a try!

05/30/2026

Oh yeah! This flow rocked and felt amazing and open afterwards! Nothing like getting a quick full body workout in when you’re away from home!

Doesn’t take much to move and get the heart rate up! This flow also helps with getting full fascia moving and gliding! A recipe for overall good movement. The great thing about this flow, is that you can go light and move slow with a calm breath, or go heavier, with speed for a totally different effect.

Whichever way you go, is up to you and how you currently move. Stiff and achy? Go slow and light. Seasoned gym vet? Challenge it up with some heavier weight! The key is, choosing a weight you can still breathe and flow in. Holding your breath? Go lighter! Ultimately, have fun!

05/28/2026

Pitching is a full body motion with a ton of intensity! So when a high caliber high school or college pitcher comes in, we work the entire body.

I not only work to open up restricted areas and activate what’s lacking, but also integrate movement, control, and end-range stability work to help pitchers fully own their mobility.

The goal isn’t just to create more range for velocity, but to build the awareness, control, and confidence needed to make their movement and routines truly their own

05/27/2026

Why Vibration is Superior

Everything in the body vibrates.

From the firing of the nervous system, to the rhythm of the heartbeat, breathing patterns, sound frequencies, and even the microscopic movement between tissues, vibration is constantly occurring within us. In fact, vibration is such a powerful stimulus that I’ll even prescribe something as simple as humming to certain clients because of the effect vibration can have on the nervous system and the body as a whole.

This is also one of the reasons I utilize vibration therapy so heavily in my sessions.
Many people are familiar with percussion tools like massage guns, which work by rapidly “hammering” or striking the tissue. While these tools can absolutely have benefits, they are very different from high-speed vibration therapy.

Most massage guns typically operate around 2,700–3,000 RPM (revolutions per minute). The Rapid Release tool, on the other hand, ranges from approximately 6,000–9,000 RPM, creating a much faster and smoother vibrational stimulus throughout the tissue.

Rather than aggressively pounding into the body, vibration works more by creating rapid oscillations through the tissues and nervous system. This can help encourage tissues to relax, improve circulation, reduce guarding, and restore movement between layers of fascia that may no longer be gliding well together.
When fascia and soft tissues lose their ability to glide efficiently, the body often compensates with stiffness, restriction, altered movement patterns, and eventually discomfort or pain. High-frequency vibration can help “wake up” the nervous system while simultaneously helping tissues soften and move more freely.

One of the biggest differences I notice clinically is that vibration often allows the body to relax without feeling like it’s under attack. The nervous system tends to respond very differently to smooth vibration compared to aggressive percussion. For many clients, especially those already dealing with pain or heightened tension, this can make a huge difference.

This is why vibration has become such an important part of my approach. Combined with stretch therapy, breathing, activation work, and movement, it can help create an environment where the body finally feels safe enough to let go.

Rapid Release in Action!

Vibration has become one of my favorite tools because of how effectively it works alongside stretch therapy, movement, and nervous system regulation. Whether the goal is improving mobility, reducing tension, enhancing recovery, or simply helping the body move and feel better, the right approach can make a huge difference.

If you’re interested in experiencing vibration therapy, I’ve included a special discounted link below this article. Simply use the discount link provided at checkout to receive your savings or use code STRETCHU for a discounted purchase of the Rapid Release Tool.

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05/27/2026

It’s not just the muscles and arm care that you need to take note of pitchers. The ribcage should also be addressed and can be an easy way to naturally get some more layback, range of motion and leverage for more velo!!

So now, this pitcher will have some tools, starting with breathwork before and during his arm care routine. He’s also more aware of how, when doing band routines, to position his ribs in a way as to not compensate while doing them.

All these little things will add to gains on the mound and on the field for position players. If you need help in gaining velo this summer. Schedule your intro and let’s get you out there throwing harder!!