What are the opening hours?

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

Flex and Flow, 820 S Main Street, West Bend, WI (2026)

04/13/2026

MOBILITY MONDAY! 🔥

Another week, another challenge to test where your body's really at.
I'm showing up every Monday to push my limits and prove that mobility isn't just for athletes—it's for EVERYONE who wants to move better and feel better in daily life.

YOUR TURN:
✅ Try today's challenge
✅ Comment your attempt below 👇
✅ Follow for weekly mobility tests

Think you could use some help? Come experience what assisted stretching can do for your body.

👉 Try a session at flexandflowwi.com

Let's see what you've got! 💪

04/10/2026

Flexibility Friday 💡 | Your Hips Rotate Two Ways — When's the Last Time You Tested Them?

Squatting, running, side to side movements, and even just walking all depend on your hips being able to rotate freely in both directions. And hours of sitting every day is slowly locking that range of motion down without you even feeling it — until it's too late. 😳

Test yourself right now 👇
🔹 Internal Rotation — Sit with knees together and swing your feet out like a gate. How far do they go?
🔹 External Rotation — Cross your ankle over your opposite knee. Can your knee drop toward the floor comfortably?

If one side is tighter than the other or both feel stuck — your hips need work.

Start here at home 👇
✅ Pigeon Stretch
✅ Hip 90/90
These two stretches target both directions of rotation and will make a noticeable difference when done consistently. 🙌

Follow us for weekly Flexibility Friday content and schedule your free consultation at www.flexandflowwi.com 💪

04/06/2026

MOBILITY MONDAY! 🔥

Another week, another challenge to test where your body's really at.

I'm showing up every Monday to push my limits and prove that mobility isn't just for athletes—it's for EVERYONE who wants to move better and feel better in daily life.

YOUR TURN:
✅ Try today's challenge
✅ Comment your attempt below 👇
✅ Follow for weekly mobility tests

Think you could use some help? Come experience what assisted stretching can do for your body.

👉 Try a session at flexandflowwi.com

Let's see what you've got! 💪

04/03/2026

Flexibility Friday 💡 | Your Spine Was Built to Rotate — Start Using It

Almost everything in your life happens right in front of you. Driving, sitting, scrolling, working — none of it requires your spine to rotate. And over time, that lost motion starts to show up as stiffness, pain, and restriction everywhere else in your body.

This week we focused on getting that rotation back 👇
🔹 Wall Standing T-Spine Rotations — Unlocking the upper and mid back
🔹 Half Kneeling Rainbows — Full controlled rotation through the thoracic spine
🔹 Lunge with Reach & Twist — Hip mobility meets spinal rotation
🔹 Laying Lumbar Spinal Twist — Decompressing and restoring the lower back

Try these and notice how one side rotates more freely than the other — that's your body showing you exactly what needs attention. 🙌

Ready to go deeper? Schedule your free consultation at www.flexandflowwi.com 💪

04/02/2026

Your back hurts? Hips. 😂 Your knees hurt? Hips. Can't sleep comfortably? Still hips.

Happy Gilmore figured it out in 1996 and we've been saying it ever since. Tight hips are behind more pain and dysfunction than most people realize — and at Flex and Flow we fix it every single day. 🏌️💪

👉 Schedule your free consultation at www.flexandflowwi.com

03/31/2026

MOBILITY MONDAY! 🔥

Another week, another challenge to test where your body's really at.

I'm showing up every Monday to push my limits and prove that mobility isn't just for athletes—it's for EVERYONE who wants to move better and feel better in daily life.

YOUR TURN:
✅ Try today's challenge
✅ Comment your attempt below 👇
✅ Follow for weekly mobility tests

Think you could use some help? Come experience what assisted stretching can do for your body.

👉 Try a session at flexandflowwi.com

Let's see what you've got! 💪

03/27/2026

🏃‍♀️‍➡️🏃‍➡️Flexibility Friday: Let's Talk About Runner's Knee🏃‍♀️🏃

Runner's knee doesn't just affect runners — it affects anyone whose hips and ankles aren't doing their job properly. And most people have no idea that's the root cause.

This week at Flex and Flow we started with a simple stair test to identify the issue, then used hip 90/90s and a knees over toes stretch to retest and confirm — because when the right muscles get targeted, you feel the difference immediately.

The real work comes down to two areas most people completely overlook: the hips and the ankles.
When these joints are restricted, the knee absorbs all the stress they should be handling — and that's when pain sets in.

In the session we worked through:
🔹 Glute Stretch — Releasing the hip to take load off the knee
🔹 Internal Rotation — Restoring hip mobility that most people have lost
🔹 IT Band & TFL — Two of the biggest contributors to lateral knee pain
🔹 Calf & Soleus — Ankle mobility is everything for healthy knee tracking
🔹 Quad Stretch — Reducing the pull on the knee cap from a tight front side

We also walked through stretches you can start doing at home right now:
✅ IT Band stretch
✅ Quad couch stretch
✅ Knees over toes
✅ Hip 90/90

Try these consistently and you will notice a difference. If you want to go deeper and get to the actual root of your knee pain, that's exactly what we do at Flex and Flow. 💡

Schedule your free consultation at www.flexandflowwi.com and let's get your body moving the way it should. 🙌

03/22/2026

So happy to say this project is done and I couldnt be happier with how it turned out! This took a lot of work and I didn't do it alone so thank you to the friends and family that support me!!

Check us out at Flex and Flow!

03/20/2026

🏌️‍♂️⛳Flexibility Friday: Golf Edition! 🏌️‍♂️⛳

Golf season is right around the corner! Is your body ready for the course?

At Flex and Flow, we know that a better swing starts with a mobile body. When you open up your spine, chest, and hips, and improve mobility in your knees, you aren't just playing better—you’re playing longer.

Why Golfers Need Assisted Stretching:
✅ Drive Further: Increased spinal and hip rotation creates more power behind every swing.
✅ Better Precision: An open chest allows for a smoother, more consistent follow-through.
✅ Play 18 Holes Pain-Free: Proper knee and hip mobility reduces the strain on your lower back.
✅ Faster Recovery: Don't let stiffness keep you off the green the next day.

📅 Book your session before tee season is in full swing — your body will thank you on hole 1 AND hole 18!

👇 Drop a "GOLF" in the comments or click the link to schedule!
www.flexandflowwi.com

03/20/2026

🏌️‍♂️⛳Flexibility Friday: Golf Edition! 🏌️‍♂️⛳

Golf season is right around the corner! Is your body ready for the course?

At Flex and Flow, we know that a better swing starts with a mobile body. When you open up your spine, chest, and hips, and improve mobility in your knees, you aren't just playing better—you’re playing longer.

Why Golfers Need Assisted Stretching:
✅ Drive Further: Increased spinal and hip rotation creates more power behind every swing.
✅ Better Precision: An open chest allows for a smoother, more consistent follow-through.
✅ Play 18 Holes Pain-Free: Proper knee and hip mobility reduces the strain on your lower back.
✅ Faster Recovery: Don't let stiffness keep you off the green the next day.

📅 Book your session before tee season is in full swing — your body will thank you on hole 1 AND hole 18!

👇 Drop a "GOLF" in the comments or click the link in our bio to schedule!

Flex and Flow

04/13/2026

04/10/2026

04/06/2026

04/03/2026

04/02/2026

03/31/2026

03/27/2026

03/22/2026

03/20/2026

03/20/2026

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