Movement, Mobility, Corrective Exercise & Flexibility

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Our Mobility Sessions are designed to help you move better. We test your movement, and determine what is not moving well. We analyze how you compensate when you lift, turn, or step. We figure out what causes your pain, decreases your performance, or limits your range of motion. And we fix it with tools and techniques like corrective exercise Mobility WOD, Scraping (Graston), Kinetic Taping, FMS, and More.

Mobility Training is about learning to move better. Why do you need Mobility Training?  It’s because improvement begins and ends with good, quality movement.

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Improve Range of Motion, Speed Recovery, and Reduce Pain

What Does Mobility Training do?

  • Analyze: We test for fault patterns with Functional Movement Systems, Y-Balance Testing, and Mobility WOD,
  • Strengthen: We target and correct muscle patterns.  We use isometrics and corrective exercises to facilitate this style of training.  We also employ Rocktape and kinetic taping to improve muscle engagement.  We formulate client-specific corrective exercises to help you build strength safely.
  • Mobilize: We unlock range of motion with joint distraction, scraping, and flossing (Voodoo Bands, etc.)
  • Stretch: We stretch using various techniques such as contract and release, Proprioceptive Neuromuscular Facilitation, and various forms of Yoga
  • Restore: We treat the source of Pain through Scraping, Rolling, and forms of myofascial release.
  • Prevent: We trace the pain or weakness to it’s source.  And that’s where we work, so that you can move and live better.

4 Sessions to Move Better with Less Pain

How long does it take us to make real progress in helping you move better?  Generally 4 sessions.  In our first session, we employ various assessments and screens to track down the source of your weakness and/or pain.  In following sessions, we treat your pain directly, mobilize areas that are tight, and strengthen areas that are weak.  90% of clients report substantial improvement in about 4 sessions.

What if we heal you faster?  You can use your unbooked sessions for personal training, nutrition, or yoga.  We’ve have helped thousands of people in Alexandria VA move better.  Let us help you too.

Sample Mobility Sessions

  • Mobility: Legs, hips, groin, It-Bands, calves, feet and ankles.
  • Mobility: Lower Back, Core, Obliques, Lats
  • Mobility: Neck, Wrists, Biceps, Triceps, Hands
  • Mobility: Shoulders, Upper Back, and Chest
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Shoulder Symmetry Program. Mobility with Shoulder Corrective Exercises

Our certified personal trainers will work with you in a one-on-one setting to focus on tight or weak areas of your body. We take a wholesome approach and dedicate time to repairing your mind-muscle connection for an overall sense of wellbeing. Whether you’re looking to lessen pain, improve mobility after an injury, or just increase your flexibility in general, this program is right for you. With the right exercises, you’ll be able to move and perform better than ever before.

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Mobility & Flexibility

The Benefits of Increasing Mobility and Flexibility

Being fit means a lot of different things for different people — from being able to run a mile without stopping to being able to touch your toes, there are a lot of different levels of fitness. But one thing all people should work on is increasing their range of motion. Improving flexibility and strength is beneficial for people at all levels of fitness.

Looking to Improve Your Mobility?

With the Sand & Steel Fitness Mobility and Muscle Therapy program, you’ll work with a personal trainer to not only improve your range of motion, but to reduce pain and strengthen your muscles. Working on your general mobility helps you move better, which can help loosen tight muscles. If you have tight, unused muscles, your joints can actually move into incorrect positions, causing further problems. And everyone can benefit from strengthening their muscles to allow them to move better and easier. So if you’re looking for a program that is focused on your wellbeing as a whole, consider our mobility program to better your overall health.

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7 Stretches and Joint Distraction for Hip Mobikity

Test, Correct, and Retest

In our mobility programming, we’ll find where you are tight or your strength is limited and help you improve your range of motion.  Mobility and Muscle Therapy also corrects biomechanical weaknesses that lead to injury.  Through Corrective Exercise and Partner Stretching, we improve your stability, improve your range of motion, and repair your mind-muscle connection.

Tight Muscles Pull Joints into a Compromised Position.
Weak Muscles Allow Joints to Move into a Comprised Position.

In my Mobility Sessions, we build you a mobility map and corrective exercise strategy to get your body moving better.  Whether it’s muscle pain in your neck, IT Band Pain from running, or lack of shoulder mobility from an injury, I’m going to help you move better.  Mobility is so much more than correcting movement or improving flexibility … it’s mobilizing stuck joint capsules, repairing sliding surface tension in your fascia, and helping your body move and perform better.

Improvements in Strength and Weight Loss Begin and End with Better Movement.

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Mobility

Get the Full Paper on Mobility
Get the Full Paper on Mobility

Other Programs Sand & Steel Fitness Offers

Along with our Mobility and Muscle Therapy program, our certified personal trainers offer programs with other focuses too. Our main programs include:

  • Diet and Weight Loss programs
  • Personal Training programs
  • Private Yoga lessons

Whether you’re looking to lose weight, strengthen your muscles, or find your center of balance, Sand & Steel Fitness has a program that’s right for you. By working with our certified personal trainers in one-on-one sessions, you can focus on your specific fitness goals. We assess your starting point and your fitness needs before developing custom programs just for you.

Functional Movement Screen

FMS Functional Movement Screen YBT Y-Balance Test

Looking to improvement performance? Want to learn which exercises can help you movement better? Don’t treat the pain, find the source with FMS and YBT. Functional Movement Screen and Y Balance Tests are our state-of-art Movement Screening Systems.  They are like a X-Ray into all your muscle weaknesses. If there is in imbalance – we’ll find it and show you how to fix it.

weightlifting stretching

Stretching for Olympic Weightlifting – Mobility is power!

Mobility = POWER! If your body isn’t capable of getting in the right angles and positions, it will obstruct the natural trajectory of the barbell, which is STRAIGHT UP! In this article we will go through a set of stretching exercises that will improve your weightlifting. This set of stretching excercises is a “Swiss Army Knife” that every lifter should always have with them.

MWOD Certification Review

MWOD Certification Review Movement & Mobility 101

The MWOD Certification Review by Paul on Movement & Mobility 101.  Kelly Starrett’s Movement & Mobility certification is my fifth certification in mobility.  Here’s my review of the certification, plus a list of new things I learned from the man himself, Kelly Starrett.

Book Mobility Sessions

If you are a mobility and movement coach, the MWOD Movement and Mobility Certification is a must have. Yes, it will take some work to finish, but it will help you become a better personal trainer.  You will be able to take care of your athletes better and keep them moving safely for years to come.

Running Surfaces Turf, Street, Grass, Trails, Dirt

Trail Running vs. Street Running

This article compares running surfaces (such as trail running, street/road running, astroturf, grass, etc.) and examines the types of proper footwear to improve running performance.  This street running vs trail running article also discusses some of important musculature of the foot, and examines the kinds of injuries you can get from trail running and street running

Mobility, Flexibility, Yoga, and Guided Partner Stretching

Mobility vs Flexibility vs Yoga vs Stretching

I am assuming you are already convinced on the importance of exercise.  And if you scroll down a bit, I will break down the differences between mobility, flexibility, yoga, and stretching in careful detail.  Without sufficient mobility you cannot be all that you wish to be.  This applies whether your chosen craft is golf, strength training, CrossFit, or endurance running.  You are not as efficient as a runner, you are more likely to get injured as a golfer, you are slower in CrossFit than you ought to be, and as a power lifter your recovery times are slower.

Book Mobility Sessions

Mobility is critical for all sports and physical activities.  Period.

Mobility and Flexibility

Sample Mobility Workout Template

How to Improve Mobility and Flexibility through Partner Stretching, PNF Stretching, M|WOD, and Yoga

Mobility helps improve range of motion of tight joints and muscles, and it helps stabilize and strength areas that have too much range.  This article demonstrates provides two example exercise routines for people needing additional range of motion in the hips, ankles, and thorasic spine.  Plus you’ll find numerous linked articles at the bottom covering all topics associated with stretching, stabilization, yoga, and mobility.

Mobility Flexibility Stretching

What is Mobility and Flexibility Training

Mobility, Corrective Exercises, and Range of Motion

How do we improve mobility?

  1. For range of motion we use flossing, joint distraction, and gapping.
  2. For Stability and Muscle Control: we use balance stabilizing tools, yoga, exercise tubing, and Cook bands.
  3. Fascial Release: we use the battle star, nova balls, lacrosse balls, and trigger point.
  4. Muscle activation and corrective exercises: we use isometric exercises and exercise bands to improve the mind muscle connection.
  5. Proprioceptive Neuromuscular Facilitation Stretching: to retrain the brain’s connection with muscle to improve the brain’s confidence and control over muscles with allows for improvement of flexibility.
  6. Partner Stretching: through using a coach to help stabilize and direct stretches, the athlete is able to improve the function the stretch and really mobilize the intended muscle and joint group.

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Of course, should any session fail to meet your expectations, please fillout the following form to request a full or partial credit.

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