Powerful Roots
Physical Therapy
Whether you’re chasing a new PR on your squat or grinding through miles on the trail, mobility work can make or break your performance (and how you feel afterward!). Here are my go-to stretches that support both runners and lifters:
1. World’s Greatest Stretch
✔ Opens up hips✔ Targets hip flexors, hamstrings, and thoracic spine👉 Great pre-run or pre-lift
2. Standing Calf Stretch (Wall or Elevated)
✔ Helps with ankle mobility for squatting✔ Supports running form and heel strike👉 Hold for 30-45 seconds per leg post-workout
3. Pigeon Pose or Elevated Hip Stretch
✔ Deep glute and piriformis release✔ Reduces tightness from volume squatting or hill running👉 Perfect for cooldowns or recovery days
4. Wall Lat Stretch
✔ Targets tight lats and shoulders✔ Great for front rack or overhead work👉 Add deep breaths and hold for 60 seconds
5. 90/90 Hip Flow
✔ Improves rotational hip mobility✔ Especially helpful for runners with stride imbalances and lifters working on squat depth👉 Perform as a gentle warm-up or daily routine
These stretches aren’t just about flexibility—they’re about keeping your body aligned, powerful, and primed for performance. Mobility is strength in motion.
