Stretching & Mobility Program

This Stretch and Mobility Program is for anyone who is feeling stiff, tight, sore, achy, and noticing that their mobility is lacking in any area of their body.  Are your muscles stiff and sore?  Does your body feel tight and constricted?  Are you feeling stress, tension and tightness in your body?, Do you sit most of your day?  If so, this program was created JUST FOR YOU!

Stretching your muscles is essential for good health, superior performance, and optimal movement. We all know that “Motion is Lotion” but the right type of stretching and therapist assisted stretches are the best for maintaining lasting gains in mobility.  The best part is that we do the stretching for you!  You will experience freedom of movement in your body like never before.  

Headed by our very own Lori Kellum, PTA, NASM Certified Stretching and Flexibility Coach.  We will utilize various forms of stretching from passive to active assisted to active and finally with a combination of percussion therapy coupled with proprioceptive neuromuscular facilitation, you will improve not only your range of motion but blood flow to your muscles and ultimately motor control and strength.

Physical therapy is an integral part of the health and well-being of individuals of all ages. It can help alleviate pain, improve mobility and even help prevent injury. One of the most important elements of physical therapy is the use of a comprehensive, tailored program that includes stretching and mobility exercises. Stretching and mobility programs are designed to increase flexibility, improve balance, and restore range of motion. These exercises are often used to treat muscle and joint injuries, as well as to help individuals improve overall posture, core strength and endurance. This blog post will explore the benefits of stretching and mobility programs for physical therapy, including how they can improve quality of life and promote better overall health.

Foam Rolling

Foam rolling is an excellent way to improve mobility and flexibility, as it helps to break up tight muscles fibers and reduce adhesions. This type of self-massage is also beneficial for reducing muscle soreness and improving circulation. To get the most out of foam rolling, focus on areas of tightness, rolling slowly and applying pressure for 20-30 seconds. Additionally, it is important to never roll over joints or bony areas, as this can cause discomfort. Foam rolling should be done daily, or as needed, to maximize its benefit.


Stretching is an important part of physical therapy and can be used to improve range of motion, flexibility, and coordination. It can be used pre- and post-exercise to help prevent injuries, improve posture, and enhance performance. Stretching should be done slowly and gradually, and a physical therapist can provide guidance on the best practices for stretching for your particular condition. Stretching should be done without pain or discomfort, and physical therapists can help adjust each stretch to help achieve the desired results.

Myofascial Release

Myofascial release is a form of stretching and massage therapy that is used to treat muscular pain and tightness. It involves applying gentle, sustained pressure to the affected area to release tension in the fascia, or connective tissue, in order to reduce pain and restore mobility. Myofascial release can be used in conjunction with other forms of physical therapy to promote healing and improve flexibility, range of motion, and posture. By targeting the underlying cause of pain, myofascial release can be an effective and lasting solution to chronic discomfort.

Trigger Point Therapy

Trigger Point Therapy is a form of physical therapy that focuses on releasing muscle tension in specific areas by applying pressure to trigger points within the muscle. These trigger points are usually tender, feeling like knots or tight spots, and are created by muscle tension, overuse, or injury. By applying pressure to the trigger point and stretching the muscle, Trigger Point Therapy can help reduce pain, improve range of motion, and increase circulation throughout the body. This technique can be beneficial for people who suffer from chronic pain, sports injuries, muscle spasms, and other physical ailments.

Core Strengthening

Core strengthening is a key component for any physical therapy program. It helps to improve balance, stability, and posture. Core strengthening can be done with various types of exercises, such as planks, bridges, crunches, and leg lifts. Strengthening the core muscles helps to stabilize the spine, making it easier to perform daily activities with less pain and injury. Core strengthening exercises should be done in sets of 8-12 repetitions, 2-3 times per week, with a rest time of 30 to 60 seconds between each set.

Balance Exercises

Balance exercises are used to help improve the ability of the body to remain balanced and steady. These exercises help improve coordination, spatial awareness, and stability, which are important for athletes and everyday activities. Balance exercises can include standing on one foot, walking on a balance beam, or doing yoga poses that require stability and balance. These exercises also help to strengthen the muscles around the ankle and in the core, which will help reduce the risk of falls and injuries. Additionally, balance exercises are great for increasing physical strength and energy levels, as well as improving overall health and well-being.

Flexibility Training

Flexibility training is an effective way to help improve range of motion, reduce muscle tension, and reduce the chance of injury. With flexibility training, you can learn to reduce tension in your muscles, joints, and connective tissues, while also improving your overall range of motion. Flexibility training should be done once or twice per week, and should involve stretching and holding each stretch for a few seconds to a few minutes. The stretches should target the major muscle groups and should be done in a slow and controlled manner to avoid injury.

Range of Motion Exercises

Range of motion exercises are an important part of any physical therapy stretch and mobility program. Range of motion exercises help to increase flexibility, strengthen the muscles and joints, and improve overall joint range of motion. These exercises can be done passively with a physical therapist, or actively with the patient. Examples of range of motion exercises include arm circles, leg lifts, and knee bends. Each exercise should be done at a slow and controlled pace, and should be done in a pain-free range of motion. Increase the intensity of the exercise as your body gets stronger and more flexible.

Get Started with Kintsugi Physical Therapy & Wellness!

Overall, physical therapy with a focus on stretch and mobility can be an effective way to manage pain and improve range of motion. It can also be used to address chronic conditions and reduce the risk of injury. With the right program, it can help improve overall health and well-being, as well as provide a more active lifestyle. Whether it’s through individualized stretching and mobility exercises or physical therapy classes, it’s important to find a program that works for you.

Our team at Kintsugi Physical Therapy and Wellness believes in treating the body holistically, taking all your needs into account. We are able and ready to rebuild your life using the expertise and innovative techniques we have available.

Contact us or call us at 253-330-8518 to get started.

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We’d love for you to join our kintsugi physical therapy and wellness family. Please reach out to us with any questions regarding pelvic care, or schedule your upcoming appointment.