Unbridled Physical Therapy, Lafayette, IN (2026)

07/20/2026

Mobility Monday: Hip Flexor Length

This week, we’re focusing on hip flexor length to help you move more efficiently while reducing unnecessary stress on your low back and hips.

✅ Start with the Thomas Test to see where your mobility stands. Start standing in front of a surface that sits just below your hips. Pull one knee up towards your chest and slowly lie back; let the opposite leg hang freely. Your goal is to have the hanging thigh rest flat without your low back arching or your thigh lifting toward the ceiling. Compare both sides and take note of any stiffness or differences.

👉 If you find you’re limited, start with the Half Kneeling Hip Flexor Stretch. Begin in a half-kneeling position, then tuck your pelvis under by squeezing the glute of the kneeling leg before gently shifting your weight forward. The stretch should be felt in the front of the hip, not your low back. Hold for 30–45 seconds, repeat for 3 sets per side.

👉 Once you’ve opened up some range, load it with Slider Reverse Lunges. As you slide the moving leg back, focus on reaching as far behind you as you comfortably can while keeping your torso tall. This allows the hip flexors to work through their full available range while building strength and control. Perform 3 sets of 8–12 reps per side, moving slowly and with control.

Mobility isn’t just about stretching—it’s about building strength in your new range so your body can actually use it.

07/20/2026

Most people think grip strength is just about opening stubborn jars or lifting heavier weights.

But research tells us it’s much more than that.

Grip strength is one of the simplest measures we have that reflects overall health. Lower grip strength has been associated with decreased physical function, increased frailty, poorer balance and mobility, a higher risk of falls and hospitalization, and even a higher risk of all-cause mortality.

The good news? You don’t need a gym to improve it.

Everyday activities like carrying groceries, holding heavy household items, wringing out a towel, or doing rows with a loaded backpack can help build stronger hands and forearms while improving your functional strength.

Small habits add up. The stronger your grip, the stronger your foundation for everyday life.

💪 Challenge yourself this week: Add 2–3 grip-strength exercises to your routine a few times this week and let us know which one was the most challenging!

07/13/2026

Mobility Monday: Big Toe Extension

Stiff big toe limiting your push-off? This week, we’re focusing on big toe extension to help your mechanics during running, jumping, lunging, and everyday walking.

✅ Start with the Seated Slide Test to see where your mobility stands. Sit in a chair and slide one foot underneath you, keeping your big toe on the ground as you bring your heel back as far as possible.

If walking comfortably is your goal, a good target is at least 30 degrees of movement. If you jump or run, aim for a minimum of 50-60 degrees of extension. Compare side-to-side and take note of any restrictions or discomfort.

👉 If you find you’re limited, start with Wall Prancers. Lean against a wall for support, press into the ground, and rise up on your toes while pushing your knee forward over your big toe. Hold for about 20 seconds, then switch sides. Perform 5-10 reps per side.

👉 For an upgraded stretch, try the Kneeling Toe Stretch. Kneel on both knees and tuck your toes underneath you, then slowly sit back towards your heels until you feel a good stretch through your toes and the bottom of your feet. Hold for 30–45 seconds and breathe through it. Repeat for 3 sets.

👉 Once you’ve opened up some range, load it with Split Squats. This exercise challenges your big toe extension under load while building single-leg strength and stability. Perform 3 sets of 8–12 reps per side, focusing on controlled movement and maintaining good alignment.

Remember: improving mobility is just the first step. Strengthening through that new range ensures your body can actually access and control it during the movements that matter—whether that’s sprinting down the court or simply walking pain-free.

07/06/2026

This week we’re focusing on lat length and overhead control to help you move more efficiently in anything overhead.

✅ Start with the Seated PVC Lat Mobility Test to see where your mobility stands. Sit with your back against a wall, ribs down, and elbows straight while holding a PVC pipe in a pronated (palms down) grip. Then switch to a supinated (palms up) grip and compare how close each position gets you to the wall without losing position.

A good target is to be able to reach the wall (or within ~5–10°) in both hand positions while keeping your low back flat and ribs down. If your supinated position is significantly more limited than pronated, your lats are likely a key restriction in your overhead mobility.

👉 To mobilize, start with the Banded Lat Stretch. Anchor a band overhead, rotate into a supinated grip, step back, and sit into your hips while allowing your arm to drift overhead. Perform 2–3 sets of 30–45 second holds per side.

👉 You can also use the Sidebend Lat Stretch. Find a doorway, rig, or something stable to hold onto. Cross your outside leg back behind you and reach overhead with your palm facing towards you, gripping the stable object. Lean to the side until you feel that good stretch along your side. Perform 2–3 sets of 30–45 second holds per side.

👉 Once you’ve gained some range, load it with the Overhead Lat Pulldown. Focus on controlling full overhead reach into a strong pulldown while keeping ribs down and avoiding excessive lumbar extension. Perform 3 sets of 8–12 controlled reps.

👉 Another option to load is the Dumbbell Lat Pullover. Slowly lower the dumbbell through full overhead range, allowing the weight to pull you slightly further in the bottom position. Avoid allowing the low back to arch or ribs to flare. Perform 3 sets of 8 reps.

As always, mobility work is most effective when followed by strength and movement through your newfound range. The goal isn’t just to get overhead—it’s to own it under load so it carries over into training and daily movement.

07/05/2026

💪🏽 Don’t underestimate the power of isometrics.

When we think about building muscle, we often picture lifting weights through a full range of motion. But recent research suggests that isometric exercises (where the muscle contracts without moving the joint) can produce similar muscle growth to traditional full-range movements when performed with high effort at longer muscle lengths.

So what does that mean for you?

❌ If pain, injury, surgery, or something else is limiting your ability to move through a full range of motion, your progress doesn’t have to stop. Isometrics can be a valuable tool to maintain, and even improve, strength while working toward returning to full movement.

Have questions about whether isometrics are right for your injury or recovery? We’d be happy to help!

📑 Study referenced: Varovic et al. Applied Physiology, Nutrition, and Metabolism, 2025.

06/22/2026

Mobility Monday: Hamstring Length Edition

Tight hamstrings holding you back? This week, we’re focusing on hamstring length and control to help you move more efficiently during squats, hinges, running, and everyday activities.

✅ Start with the 90/90 Active Hamstring Test to see where your mobility stands. Lie on your back, bring one hip to 90°, and actively straighten your knee as far as possible while keeping your thigh in place. Compare side-to-side and take note of any restrictions.

A good target is to get your knee within about 20° of full extension while maintaining the 90° hip position. Dr. Emily has especially mobile hamstrings and is easily able to achieve full knee extension as seen in the clip.

👉 If you find your limited, start with the Elevated Hamstring Stretch. Place your heel on a box, bench, or stair, keep your back flat, and hinge forward from the hips until you feel a stretch in the back of your thigh. Perform 2–3 sets of 30–45 second holds per side.

👉 Once you’ve opened up some range, load it with Slow-Mo Paused RDLs. Lower over 3–5 seconds, pause for 2–3 seconds in the bottom position, then return to standing under control. Perform 3 sets of 6–10 reps, focusing on maintaining tension and control throughout the movement.

As always, mobility work is most effective when followed by strength and movement through your newfound range. The goal isn’t just to gain flexibility—it’s to build ownership of that range so your body can use it when it matters most.

06/21/2026

⭐️ It’s easy to think good recovery requires the latest gadget, treatment, or recovery trend.

The truth? Most successful rehab programs are built on simple principles:

✔️ Quality sleep
✔️ Good nutrition
✔️ Daily movement
✔️ Nervous system regulation

PLUS
➕ Consistency over time

Recovery tools can be helpful, but they work best when they’re supporting the basics—not replacing them.

💰 Before spending hundreds on the newest recovery device, make sure you’re maximizing the things that have the biggest impact on healing and performance.

06/15/2026

Stiff neck? Difficulty checking your blind spot? This week, we’re focusing on cervical rotation to help you move more freely, reduce stiffness, and improve how your neck functions throughout the day.

✅ Start with a Cervical Rotation Test to see where your mobility stands: rotate your head to each side. Ideally, your chin should reach your shoulder (or slightly past it), and both directions should feel smooth and symmetrical.

👉If you notice stiffness or discomfort, try Cervical SNAGs to help improve joint mobility and restore comfortable rotation. Place the towel across the level of your neck you’re trying to mobilize and anchor one side by pulling downward. As you rotate your head toward the restricted side, use the opposite hand to pull the towel up and forward (toward your eyes), providing a gentle glide to the joint. Move only into a comfortable stretch—never pain. Perform 1-2 sets of 10 reps per side, pausing briefly at the end range of each repetition.

👉 Once you’ve improved your motion, reinforce that range by loading with Bow & Arrows. This exercise helps build strength and control through rotation, making it more likely that your mobility gains will stick. Perform 2-3 sets of 8 reps per side, focusing on smooth, controlled movement.

06/14/2026

🙋🏽‍♂️ Feeling tight? You may not need more stretching.

While stretching can provide temporary relief, recurring tightness is often a sign that something else needs attention such as strength, stability, or motor control.

If that’s the case, stretching is just treating the symptom instead of the cause.

At Unbridled Physical Therapy, we help you understand what’s driving your symptoms so you can get back to feeling your best.

‼️ If you are tired of constantly stretching your hamstrings, hip flexors, shoulders, calves, or other muscles with no lasting relief - reach out to learn how we can help.

06/03/2026

Want one of the most effective strategies for improving your health and longevity?

🚶🏽 Move your body regularly.

The best part? It doesn’t have to happen in a gym. Walking, cycling, yard work, and recreational sports all count.

💪🏼 To hit your two days of strengthening, you don’t need equipment or a gym membership. You can easily perform exercises such as squats, lunges, push ups, calf raises, and planks in your living room while watching your favorite Netflix show.

Consistently meeting these recommendations is associated with lower rates of heart disease, diabetes, certain cancers, cognitive decline, and premature death.

✔️ Move more. Get stronger. Invest in your future self.

Unbridled Physical Therapy

07/20/2026

07/20/2026

07/13/2026

07/06/2026

07/05/2026

06/22/2026

06/21/2026

06/15/2026

06/14/2026

06/03/2026

Address

Telephone

Website

Alerts

Contact The Practice

Shortcuts

Share

Category