KO Recovery

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from KO Recovery, Therapist, 1390 S Maple Grove Rd, Boise, ID.

I help people feel better through Fascial Stretch Therapy, a form of assisted stretching designed to help improve your posture, movement and pain all to help you enjoy your sport or activity to its utmost.

02/17/2026

Why your squat feels “Pinchy” 💥

Ever get that sharp, annoying pinch in the front of your hip at the bottom of a squat? It’s usually not “tight hip flexors”—it’s a lack of Internal Rotation (IR).

Here’s the breakdown:
To squat deep, your femur needs to glide and rotate smoothly within the hip socket. If you lack IR, the femur can’t “clear” the rim of the socket. Instead of tucking neatly into place, the bone makes premature contact with the hip crease, squeezing the soft tissue in between. That’s the pinch you feel. 🛑

The Fix: This Kettlebell-Anchored Groin Rock Back is a game changer. By pinning the ankle, we force the hip into internal rotation while rocking into deep flexion.

What this does:

Creates Space: It stretches the posterior capsule (the back of the hip joint) to let the femur sit back properly.

Clears the Traffic Jam: It teaches your hip to rotate out of the way so you can hit depth without the bone-on-bone sensation.

Saves your Back: Better hip mechanics means less “butt wink” and a more stable spine.

Share this with someone who squat could use some help 😳

02/13/2026

Stretching your hamstrings forever? 🛑 If the results don’t last, you’re missing the bigger picture.

Tight hamstrings are often a “handbrake” the brain sets to protect a stiff spine or an unstable pelvis. To get a lasting toe touch, you have to earn it through:

1️⃣ Spinal Mobility: Can your spine actually round segment by segment? You shouldn’t think of just the hamstrings when it comes to reaching towards the floor. Each vertebrae of the spine also needs to be able to round and contribute to the movement

2️⃣ Internal Stability: Engaging the adductors/pelvic floor to stabilize the pelvis. This helps the hamstrings chill out because they don’t feel like they need to be so engaged to create stability in the pelvis

3️⃣ Core Control: grab a band to give some active resistance to keep the spine safe while moving. When you take forceful exhales and feel your core bracing while you move this helps prevent any anterior pelvic tilting and allows the hamstrings to release

Stretching is often not the end all be all! 🔥

FunctionalTraining

02/12/2026

A few clips working with one of my favorite clients! We’ve been working together for nearly two years now and he’s gotten so much stronger and more mobile. He is 68 years old and golfs at least twice a week, here are some movements we are working on lately and why I like them for him being such an avid golfer

1️⃣ ViPR Shovel Rotations: improves rotational mobility and control while mimicking the back swing motion.
2️⃣ 1-Leg Pushups: Builds shoulder strength while forcing core stability
3️⃣ Single Leg RDL: Improves balance and hip stability for a solid foundation, and a slick way to pick up your ball or tee 😉
4️⃣ ViPR Rotational Presses: creates stability through planted leg and challenges the hip to rotate
5️⃣ Straight arm pulldowns: overhead mobility has always been a challenge. This is great to load that movement and incorporate a pause at the top to improve that range

Train smarter, play better. 🏌️‍♂️💪

02/11/2026

🛑 Stop with the same ol same ol rotator cuff exercises!

While the aren’t inherently bad, chances are you’ve been doing them the same way for too long and you’re no longer getting much out of them

Your rotator cuff’s real job isn’t just rotating—it’s stabilizing the joint against chaos and different environments. To build truly resilient shoulders, you need to challenge reflexive stability:

Bottoms-Up KB Work: Shifting the center of mass triggers irradiation, reflexively “turning on” the cuff for better joint centration.

Oscillatory Carries: Use “noise” and vibration to force the cuff to react to unpredictable movements in real-time.

Crawl Variations: Integrates the shoulder with the core and serratus, teaching the cuff to stabilize while the shoulder blade is in motion.

Train for the demands of reality, not just the anatomy chart. Hope this helps you mix up your shoulder training! 💪✨

Kettlebell Mobility

02/10/2026

Stiffness holding you back? 📉

This banded distraction technique is a game-changer for hip mobility. Instead of fighting against joint compression, the band helps pull the joint apart, allowing for a deeper, safer stretch in the hip capsule

More space = better movement = better performance. 🦾

02/09/2026

⚡️ Good range of motion is more than just being flexible but also to have the strength and ability to control your movement

For a college RB, dangerous positions are just part of the job description. After previous ankle injuries and looking at the demands of the sport, our goal is to take what could be a weak spot and make it a strength

To do this, I like incorporating some active movement at a persons end ranges. This works great to capitalize on the new range of motion we gained on the table and teaching the body how to use it

The first move shown is training Ankle Plantar Flexion with a band. This gives the ankle some resistance in full flexion where it is most vulnerable and teaches the body to absorb force and protect the joint

The second movement is a Straight-Leg Hip CARS on/off of a box. This works to expand the workspace of the hip joint to allow better movement in all directions but also for cleaner lateral cuts and hurdles.

We don’t try and avoid the stress; we prepare the body to handle it.

InjuryPrevention CorrectiveExercise AnkleRehab SportsPerformance

02/07/2026

If you can’t lock out your elbow either from tightness or pain this is for you 🙌🏼

Whether it’s a 90mph fastball or a 315lb bench press, your bicep and brachialis act like a brake system if they’re too tight. If you can’t fully straighten your arm without “twinges,” your performance is being throttled.

Here’s what I like to do for folks with issues here:

Scraping: To signal the brain to “reset” the area.

Pin & Stretch: Forcing the muscle to glide under tension

Cupping: further helping along sliding and gliding of the tissue by creating space through suction plus active movements

Stop playing through the “velcro” feeling. Let’s get that extension back. 👊

02/06/2026

Ankle mobility: The unsung hero of athleticism. 👟🔥

If your ankles are locked up, your athletic potential is capped. Period.

Identify your bottleneck: 1️⃣ Knee-to-Wall Test: Measure your distance. 2️⃣ Assess the Sensation:

Front side feels pinchy or blocked?
-Needs joint mobilizations (think banded distractions).

Careering the stretch?
-Needs soft tissue work and eccentric loading.

Check out the voiceover for the full breakdown on how to fix your “stiff” ankles for good. 🛠️

02/04/2026

Don’t skip this shoulder exercise as a top tier warm up and way to maintain good shoulder RoM 💪🏼

⭕️ You can’t build strength on top of a restricted joint. Shoulder CARS are my non-negotiable for “greasing the groove” and making sure the entire shoulder joint is primed and ready to go.

❌If you’re feeling “pinchy” at the top of your lifts or doing random movements, these controlled rotations are a great way to explore around and see what positions and at what points does the shoulder struggle

This goes a long way to making sure you’re doing movements that are safe in then gym and to implement a strategy to address these pinchy areas

If your shoulder could use some work or find out why your workouts are hurting you more than helping let’s have a chat!!

02/03/2026

If you only have 2 minutes to warm up, do this. ⏱️🏃‍♂️

Let’s be real: most warm-ups are boring and take way too long. That’s why the TRX Stoney Stretch is a total hack for the time-crunched.

Instead of five different stretches, this one move hits:

Tight Hips from sitting all day.

Stiff Low Back by decompressing the spine.

Closed Chest/Shoulders to prep for your lifts.

Can’t beat the efficiency that this brings for your mobility and warm up. Shoot for 1-2min while alternating better a 3-5sec hold each side and you’re primed, loose, and ready to move heavy weight without the 20-minute foam rolling ritual.

Get in, get loose, get to work. 👊

StoneyStretch

02/01/2026

⚡️ Whether you’ve been crushing PR’s in the weight room or your new years workout routine is starting to have you feel a little run down, make sure you’re putting back in what you’ve been asking out of your body!

Here’s why my sessions are the secret weapon for athletes and high achievers:

1. Increased Range of Motion

Standard stretching is great, but a trained partner can safely push your limbs into “end-range” positions you simply can’t reach on your own. This unlocks a new level of relaxation and mobility

2. Neural Relaxation

Unlike a solo session where you’re working to hold a pose, assisted stretching allows your nervous system to fully downshift. When you relax, your muscles stop “guarding,” leading to deeper, more effective releases and kickstarting the tissue healing.

3. Accelerated Recovery

By improving blood flow and working through restrictive tension in the fascia, you’re not just feeling better—you’re shortening the gap between high-intensity efforts.

4. Precision Maintenance

Think of it as proactive bodywork. Identifying tight spots before they turn into compensations or injuries keeps you in the game longer and performing at your peak.

Ready to level up your recovery?

I have these available times this week so DM to book a time that works for you!!

Monday- 1:30
Tuesday- 12 & 2:30
Thursday-3pm
Friday-9am

03/14/2025

Have you ever been curious of what a session at KO Recovery is like but just haven’t had the time or opportunity? Now is your chance!

From 10-2pm Saturday March 29th I will be hosting 25 min demo sessions for $10 for anyone that hasn’t been in before and would love to meet you!

Come see for yourself just how good you can feel after just a few minutes on the table and if I can’t open your eyes to how beneficial a mobility session can be

You can use the link in my bio or story to get your time reserved and for those of you that have been in to see me I would really appreciate you sharing this post or tagging a spouse, friend or teammate to help spread the word

Thank you everyone and I look forward to seeing some new faces!

Address

1390 S Maple Grove Rd
Boise, ID
83709

Website

http://korecovery.net/

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