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HiFlex Health & Performance

Physical therapy like you’ve never experienced. Flexible locations. Relationship driven. Results.

25/07/2025

Still stretching your hamstrings without relief? It might not be a flexibility issue—it could be your sciatic nerve. ⚡️
This sciatic nerve glide improves mobility without overstretching, offering a smarter way to reduce tension and improve comfort.

How to do it:
1️⃣ Lie on your back, legs relaxed
2️⃣ Bring one knee toward your chest and hold behind it
3️⃣ Straighten your knee + flex your foot toward your nose
4️⃣ Ease off slightly at the point of tension
5️⃣ Pump your ankle (flex/point) gently
6️⃣ Return to start and repeat

🎧 Learn why this works (and why stretching may not) in our latest podcast: The Truth About Stretching
📖 Or read the full breakdown on our blog at HiFLEXHealth.com/blog

🔗 Watch the video here: https://youtube.com/shorts/dAqhFUJrtS8
🎙 Listen on Spotify, Amazon Music, iHeart Radio, or at HiFLEXHealth.com

23/07/2025

“Deep sleep is when your body rebuilds muscle, tissue, and nerves. If you’re not getting it, healing slows.” – Dr. Chelsea

On my latest podcast episode, learn why restorative sleep is the secret to recovery, and how to improve yours with small, powerful changes.

Listen on the website or wherever you get your podcasts! And subscribe/follow so you never miss a new episode!

Spotify: https://open.spotify.com/episode/6YbVtZKJCUhhx4SPRLfULG?si=O-u_mwgjRhCHXC7dh6G7NQ

Amazon Music: https://music.amazon.com/podcasts/31c477ad-73f0-4ca8-bbcf-b9c891a163fb/1/0100019134d15a79-1164df17-1694-48ff-8b61-5a79eef2eb11-000000/XXlaOhrPYxNibEhI8tqsazHLXiE=386

iHeartRadio:
https://www.iheart.com/podcast/203824269/

YouTube Podcasts:
https://youtu.be/0CVnK-cfMdY?si=5navcSEjWxI5AguX

20/07/2025

Waking up in pain? Trouble falling asleep?

Your nervous system may be stuck in stress mode—and your sleep is likely a factor.

This blog post unpacks how disrupted rest increases pain sensitivity and what to do about it.

19/07/2025

Tight hip flexors? ✋ Before you stretch them again, try this:
Activate your glutes and core to support proper hip function instead of chasing temporary relief.

How to do it:
1️⃣ Stand facing a wall, feet hip-width
2️⃣ Lift one knee toward your chest (engage hip flexor)
3️⃣ Use your hand to assist the lift slightly higher
4️⃣ Hold 1–2 seconds, then lower
5️⃣ Repeat several reps per leg

💡 Keep your core engaged—no leaning or arching!
🎧 Want to know why activation works better than stretching? Check out our latest podcast: The Truth About Stretching

📺 Watch now: https://youtube.com/shorts/h7n6s19byFM
🎙 Listen on Spotify, Amazon Music, iHeart Radio, or read the blog at HiFLEXHealth.com

17/07/2025

Not all pain starts with an injury. Sometimes it starts while you're sleeping—or not sleeping.

Swipe through these 5 signs your sleep could be holding back your healing.
Then tap the link in bio to listen to the full episode or read the blog post.

🎧 Listen on Spotify, Apple, or wherever you get your podcasts
📝 Read more at HiFLEXHealth.com/blog

12/07/2025

Struggling with stubborn pain that seems worse at night?
It might not be your injury—it might be your sleep.

This week on the podcast, Dr. Chelsea shares the science behind the sleep-pain connection and how poor rest can silently sabotage healing.

Tap in and learn how to break the stress-sleep-pain cycle and finally start feeling better.

Our website: https://www.hiflexhealth.com/podcast/
Spotify: https://open.spotify.com/episode/6YbVtZKJCUhhx4SPRLfULG?si=O-u_mwgjRhCHXC7dh6G7NQ
YouTube Podcast: https://youtu.be/0CVnK-cfMdY?si=YEai7c4O9PTK-Smj

10/07/2025

Time to test your knowledge! 📝
What do you think is the most common cause of muscle tightness?

A. Not enough stretching
B. Weak posture or sitting too much
C. Stress and dehydration
D. Muscles overcompensating for weakness or instability

💡 Think you know the answer? The last one might surprise you—read our latest blog to learn why stretching alone won’t solve tightness.

📖 The Truth About Stretching — now live at https://www.hiflexhealth.com/stretching-tight-muscles/

05/07/2025

What’s the difference between flexibility and mobility? 🤓
Flexibility = passive range (like touching your toes)
Mobility = controlled movement (like lifting your leg with strength)

✨ In our latest blog, we unpack this and show you how to move beyond stretching to build lasting mobility that supports healing.

📖 Read: The Truth About Stretching

01/07/2025

We’re busting stretching myths—starting with this:
Which myth have you believed? 👇
💪 Muscles just need stretch
🛑 Stretching stops injury
🤸 Stiff means inflexible
Drop your answer in the comments ⬇️
Then hit play to find out the truth in this week’s podcast.
🎧 The Truth About Stretching

https://www.hiflexhealth.com/podcast/

28/06/2025

🚨 New on the blog: The Truth About Stretching: What Your Tight Muscles Are Really Telling You
Not all tight muscles need to be stretched—and stretching alone won’t fix your mobility.
This post breaks down common myths and shows you what your body truly needs to heal and move well.
📖 Read now: https://www.hiflexhealth.com/stretching-tight-muscles/

24/06/2025

Did you know? Tight muscles aren’t always short. They’re often overworked or protecting against instability.
Stretching may feel good—but it’s not the full solution.
Tune in to learn:
✔️ What your tightness really means
✔️ Why stretching might make things worse
✔️ What to do instead
🎧 NEW Episode: The Truth About Stretching: https://www.hiflexhealth.com/podcast/
🔗 NEW Blog: The Truth About Stretching: What Your Tight Muscles Are Really Telling You: https://www.hiflexhealth.com/stretching-tight-muscles/

21/06/2025

Stretching doesn’t always fix tightness—sometimes it makes things worse.

In this episode of the HiFLEX podcast, Dr. Chelsea Smith breaks down stretching myths and shares what your body actually needs to move better and feel stronger.

🎧 Listen now: The Truth About Stretching
Available on Spotify, Apple, and YouTube

https://youtu.be/ACLoGS5XqeM?si=DLwZEXGv0mE14WHZ

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How the idea became a reality:

HiFLEX Health & Performance came to fruition when Dr. Chelsea Smith, Physical Therapist, realized that there was a need in the community of Chattanooga, TN. Not everyone who needed physical therapy was able to get to an actual clinic for care, whether that be due to a busy work schedule, busy training schedule, busy running a household and wrangling children schedule, etc. In a world where convenience is now a focus of many businesses (think Uber Eats, mobile car detailing, GrubHub, self service restaurants), it felt as if there were no options for a different convenience level for Physical Therapy. Thus, Clutch Integrative PT, a mobile service, was born.

Being a mobile service allows people to keep their extra time that they would normally spend driving to a clinic, waiting in a lobby, driving home, etc. Location of treatment is up to the patient. Most commonly, treatment sessions are either in patients’ work/office space, at their gym or at their home. Non conventional sites include outdoors in the many parks around town, at specific training locations (riverside for open water swimmers), etc.

If time or location are primary reasons you have not prioritized your body and your discomfort, we are here to help by optimizing your time and coming directly to you.