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Monday 7am - 7pm Tuesday 7am - 10am Wednesday 7am - 10am Thursday 7am - 10am Friday 7am - 7pm Saturday 8am - 2pm

Flex and Flow

Flex and Flow is dedicated to enhancing flexibility and helping clients regain physical capabilities

03/13/2026

Ready to Fix What You Found? 🙌

If any of these tests revealed an imbalance, don't ignore it — that's your body asking for help. At Flex and Flow, we identify exactly what's holding your body back and build every session around correcting it at the source.

Schedule your FREE consultation today.
www.flexandflowwi.com

Follow us for weekly Flexibility Friday content and start moving the way your body was designed to. 💪

03/09/2026

It’s Mobility Monday, and we’re keeping it real! 🧘‍♂️✨

Today’s stretch was close, but not all the way there—and that’s okay. Progress isn’t a straight line; it’s showing up even when you’re still a few inches away from your goal. 📈

Whether you’re working on your deep squat, shoulder mobility, or just trying to touch your toes, keep flowing!

How’d you do today? 👇 Comment your attempt below (even if you’re "almost" there like me!)

✅ LIKE & FOLLOW for weekly mobility tips and challenges!
🔗 Start your journey at: www.flexandflowwi.com

03/06/2026

Flexibility Friday 💡 | Your Hamstrings Aren't Actually Tight

If you've been stretching your hamstrings for months with no relief — stop. You've been solving the wrong problem.

That "tight" feeling in the back of your legs is most likely caused by anterior pelvic tilt, not your hamstrings. When your pelvis tilts forward, it pulls the hamstrings taut constantly — and your body reads that as tightness.

The real fix? Address what's causing the tilt:
🔹 Hip Flexors — Shortened from sitting and pulling the pelvis forward
🔹 Quads — Reinforcing the tilt and limiting hip mobility
🔹 Glutes — When these aren't firing, nothing stays in alignment

Open the front of the hip and your hamstrings will thank you. 🙌

This is exactly the kind of root-cause work we do at every Flex and Flow session — because treating symptoms never creates lasting change.

👉 Follow for weekly education every Friday and schedule your free consultation at www.flexandflowwi.com

03/02/2026

IT'S MOBILITY MONDAY! 💥

Think you can handle this week's challenge? There's only one way to find out.

HERE'S THE DEAL: Try it ➡️ Film it ➡️ Drop it in the comments 👇

New here? Follow along and join hundreds getting more mobile every single week.
Struggling with tight muscles and limited range? We specialize in that at Flex and Flow.

🔗 www.flexandflowwi.com

Who's in? Let's go! 🚀

02/27/2026

💪Flexibility Friday 💪 | That Tight, Hunched Feeling Between Your Shoulder Blades

If you spend hours sitting, driving, or looking at a screen — this one's for you.

This week we broke down why your upper back feels like it's caving in and exactly what to do about it:
🔹 Spinal Rotation — Unlocking a stiff thoracic spine to relieve deep upper back tension
🔹 Pec & Pec Minor — Opening the chest to pull the shoulders back where they belong
🔹 Anterior Neck Stretch — Bringing the head back into alignment and reducing strain on the entire upper body

We also covered active stretches you can do at home in the meantime — start there, and notice how your body responds. 🙌

When you're ready for a deeper, more targeted approach, come see us. Assisted stretching gets into the areas that are nearly impossible to release on your own.

👉 Follow along every Friday for more, and schedule your free consultation at www.flexandflowwi.com

02/23/2026

🔥 MOBILITY MONDAY! 🔥

I'm testing myself every Monday because mobility = moving through life pain-free and doing what you love for years to come.

YOUR TURN:
✅ Try the challenge
✅ Drop your attempt below 👇
✅ Hit follow for weekly challenges

Need personalized help unlocking your mobility? That's what we do.

👉 www.flexandflowwi.com

Let's see what you've got! 💪

02/20/2026

✨ Flexibility Friday: Say Goodbye to Tension Headaches & Migraines ✨

If you're dealing with frequent headaches or migraines, your body might be sending you a message — and it starts in your neck.

This week at Flex and Flow, we focused on four key areas that are often at the root of tension headaches:

C1 & C2 Vertebrae Release — Creating space at the top of the spine to relieve the compression that builds up from daily stress and poor posture.

Trap Stretch — Releasing the upper traps helps keep the spine balanced and takes pressure off the neck and shoulders.

Erector Spinae — When these muscles are tight, everything above them suffers. Loosening them supports better posture from the ground up.

Scalene Stretch — A game changer for tech neck and forward head posture. Most people have never even heard of these muscles — but they feel the tension every day.

Try incorporating these stretches into your routine and notice the difference. Your head will thank you. 🙌

Ready to feel real relief? Come experience assisted stretching at Flex and Flow — where we do the work WITH you.

📍 Book your session at www.flexandflowwi.com
Follow along every Friday for more tips and stretches! 💪

02/17/2026

🤸‍♀️MOBILITY MONDAY CHALLENGE 🤸

Today's challenge: Wall Angel Test

✋ Stand with your back flat against a wall
✋ Keep hips, shoulders, and elbows touching the wall
✋ Try to reach your hands overhead without losing contact

THE REALITY? I couldn't get it today. Not even close

And that's okay. I've dealt with multiple shoulder injuries over the years, but that's EXACTLY why I keep showing up to work on my mobility. It's not about perfection—it's about progress. It's about continuing to do the things I love and helping my body move better every single day.

Your turn! Can you do it? Drop your attempt in the comments below 👇

New here? Hit that follow button and join our Mobility Monday community. Every week, new challenge. Every week, we get better together.

02/13/2026

⚠️ Your knee replacement success isn't just about the surgeon's skill.

It's about THIS NUMBER: 120 degrees

That's how much your knee needs to bend for you to:
🚶 Walk comfortably
🪜 Climb stairs without struggle
🚗 Get in and out of your car with ease

Here's what most people don't know:
The flexibility you have BEFORE surgery directly impacts what you'll achieve AFTER.
Tight muscles going in = longer, harder recovery.
Prepped, stretched muscles = faster return to normal life.

The difference? Assisted stretching before AND after your procedure.

📹 Our latest video breaks down exactly why this matters and how to set yourself up for the best possible outcome.

02/09/2026

🤸Mobility Monday🤸‍♀️

Make sure to FOLLOW for more mobility challenges and tips!

02/06/2026

It’s Flexibility Friday! 🧘‍♀️

Today, we’re talking about the muscle that’s likely stealing your lower back's peace: The QL.

The Quadratus Lumborum (QL) is a powerhouse of stability, but because it’s tucked so deep, we often forget to give it the attention it deserves.

Signs your QL is tight:

🔹Sharp pain when turning in bed.
🔹One hip feels "higher" than the other.
🔹A dull ache after sitting at a desk all day.

Why assisted stretching? Because the QL is so deep, it’s hard to hit on your own! In a Flex and Flow session, we use specific angles to safely lengthen the muscle and take the pressure off your spine.

✨ Ready to feel the difference? Click the link in my bio to book your Friday flow!

www.flexandflowwi.com

02/02/2026

🤸Mobility Monday🤸‍♀️

Comment with your attempt below!!

Don't miss out of future challenges and tips! Make sure to FOLLOW Flex and Flow for more ways to move better and feel stronger every day!

Address

820 S Main Street
West Bend, WI
53095

Opening Hours

Monday	7am - 7pm
Tuesday	7am - 10am
Wednesday	7am - 10am
Thursday	7am - 10am
Friday	7am - 7pm
Saturday	8am - 2pm

Website

http://www.flexandflowwi.com/

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