Our Different Mobility Solutions
Step 1: Self-Myofascial Release (SMR)
Self-Myofascial Release (SMR) is where your mobility journey begins. As the first step in the Movement Matters mobility process, SMR helps reduce tension, improve tissue quality, and restore efficient movement by targeting the fascia — the connective tissue that surrounds and supports your muscles and joints.
Using tools like foam rollers, massage balls, or mobility sticks, SMR applies controlled pressure to areas of restriction, helping to release tightness and improve blood flow. It's simple, effective, and something you can do on your own.
We like to call it the epitome of "productive discomfort." It may not always feel great in the moment, but it sets the stage for everything that follows-unlocking your body's potential for better movement, better function, and better results.
1: Does self-myofascial release hurt?
Self-myofascial release can be uncomfortable, but more pressure doesn't necessarily mean better results. The goal is what we call "productive discomfort"—a manageable level of pressure that allows the muscles and surrounding soft tissue to relax without causing excessive pain.
Self-myofascial release should be applied to soft tissue, such as muscles, rather than directly over bones or sensitive joint structures. The goal is to improve tissue mobility and reduce feelings of tightness, not to force your way through pain
2: How does self-myofascial release work?
Self-myofascial release (SMR) works by applying targeted pressure to areas of soft tissue that feel particularly dense, tight, or restricted.
We like to explain this through two components: hardware and software.
● Hardware (Muscles and Soft Tissue): Imagine trying to stretch out a garden hose that has a kink or knot in it. No matter how hard you pull on either end, that restriction makes it difficult for the hose to fully lengthen. Now imagine loosening that kink before pulling on the hose again. Suddenly, there's less resistance, and the hose can extend more freely. SMR follows a similar concept: by applying targeted pressure to areas of increased tissue tension, we aim to reduce resistance to movement, making subsequent stretching and mobility work more effective.
● Software (Brain and Nervous System): SMR also influences how your nervous system processes pressure, discomfort, and muscle tension. This can help reduce the sensation of tightness and improve your body's tolerance for movement.
By addressing both components, SMR can help improve flexibility, mobility, and overall movement quality.
3: How long does it take to see results from self-myofascial release?
One of the benefits of self-myofascial release (SMR) is that you can often notice improvements almost immediately. However, it's important to distinguish between short-term relief and long-term adaptations.
For example, imagine foam rolling your quadriceps (the muscles on the front of your thighs) and then performing a squat. You may immediately notice a feeling of lightness, less resistance, or greater freedom of movement. This is an example of a short-term response to SMR.
The longer-term benefits come from consistency. When SMR is performed regularly over time, particularly alongside stretching and movement exercises, improvements in flexibility and mobility may become more sustainable.
Think of this as a "software update" for your nervous system. Through repeated exposure, your brain and nervous system can become more comfortable with pressure, stretching, and movement, potentially allowing you to access a greater range of motion with less perceived restriction.
The takeaway: You may feel a difference after one session, but consistency is what helps turn temporary improvements into lasting progress
4: Can self-myofascial release fix my mobility limitations?
No, self-myofascial release (SMR) alone is typically not enough to fully address mobility limitations. Rather, it's one important piece of a larger process.
At Movement Matters, we view SMR as a preparatory tool rather than the final solution. Its primary objective is to help reduce perceived tissue tension and improve your body's readiness for more targeted interventions, such as joint mobilization and assisted stretching.
Think of SMR as setting the stage. By addressing areas of soft tissue restriction first, we aim to create a better opportunity for subsequent joint mobility work and assisted stretching to be effective.
Ultimately, improving mobility requires a comprehensive approach that considers soft tissue, joint movement, nervous system responses, and your ability to actively control your available range of motion.
The takeaway: SMR helps prepare the body for better movement, but it's the combination of techniques that makes the process more complete.
5: How often should I perform self-myofascial release?
There is no one-size-fits-all answer, but self-myofascial release (SMR) can be performed regularly as part of your mobility routine.
At Movement Matters, we emphasize that SMR is extremely quality-focused rather than quantity-focused. The goal isn't to spend as much time as possible foam rolling or to address every muscle in your body. Instead, it's about applying targeted pressure with a specific purpose and intention.
A few minutes of focused SMR on the appropriate areas can be more productive than spending 20 minutes aimlessly rolling around. Every technique should have a reason behind it.
We encourage clients to approach SMR with targeted intent—identifying which areas may be contributing to movement restrictions and addressing those areas before progressing to joint mobilization, assisted stretching, and active movement.
The takeaway: It's not about how much SMR you do. It's about why you're doing it, where you're applying it, and what you're trying to accomplish.
Step 2: Targeted Soft Tissue Work With the Hypervolt
At Movement Matters, we incorporate the Hypervolt by Hyperice into our sessions to deliver targeted percussion therapy. Nick likes to call it the "muscle tenderizer" — and for good reason. This powerful yet quiet tool helps loosen up tight tissue, improve circulation, and enhance overall muscle quality.
By using the Hypervolt before assisted stretching, we create a more effective and comfortable experience, helping your body move with greater ease and range. It's a key step in preparing your body for meaningful, lasting mobility work.
1: What does Hypervolt percussion therapy do?
Hypervolt percussion therapy uses a combination of rapid, repetitive pressure and, when appropriate, a heated attachment to help reduce muscle tension, improve comfort, and prepare the body for more optimal movement.
Similar to self-myofascial release (SMR), we like to explain its effects through two components: hardware and software. However, compared to traditional SMR, percussion therapy places a greater emphasis on the software side of the equation.
● Hardware (Muscles and Soft Tissue): The combination of mechanical pressure, vibration, and optional heat provides a targeted stimulus to the soft tissue. This can temporarily improve tissue comfort and make subsequent stretching and mobility work feel easier.
● Software (Brain and Nervous System): Your nervous system is highly responsive to vibration and repetitive sensory input. Percussion therapy stimulates sensory receptors in the muscles and surrounding tissues, potentially influencing how your nervous system regulates muscle tension and perceives stiffness. This can create a temporary reduction in the sensation of muscular rigidity, allowing movement to feel smoother and less restricted.
Think of this as turning down the volume on muscle tension. We're not sedating the muscle or forcing it to relax. Instead, we're providing sensory input that may help the nervous system become more comfortable with movement.
At Movement Matters, we use percussion therapy strategically to prepare the body for joint mobilization, assisted stretching, and more efficient movement.
The takeaway: Percussion therapy isn't simply about massaging a tight muscle. It's about using targeted mechanical and sensory stimulation to help create a better environment for movement.
2: Does Hypervolt percussion therapy hurt?
Similar to self-myofascial release (SMR), our goal with percussion therapy is to achieve what we call "productive discomfort"—a manageable level of pressure or sensitivity without causing unnecessary pain.
Certain areas of the body may be more sensitive than others, particularly where there is increased muscle tension. However, percussion therapy should never feel excessively painful.
In fact, most people find percussion therapy more comfortable than traditional SMR, and many describe the sensation as relaxing or enjoyable.
It's also important to apply percussion therapy appropriately. The device is intended for use on suitable soft tissue, primarily muscles, rather than directly over bones or sensitive joint structures.
At Movement Matters, we adjust the intensity, attachment, and treatment area based on your individual comfort and needs.
The takeaway: Percussion therapy should feel productive, not painful. More intensity doesn't necessarily mean better results.
3: How long does it take to see results from Hypervolt percussion therapy?
One of the benefits of Hypervolt percussion therapy is that you may notice a difference almost immediately.
Following just a few minutes of targeted percussion therapy, many people experience a temporary reduction in muscle stiffness, a greater sense of relaxation, or improved freedom of movement.
For example, applying percussion therapy to the quadriceps or calves before performing a squat may make the movement feel smoother, lighter, or less restricted.
However, it's important to distinguish between immediate results and long-term improvements.
The immediate effects are primarily short-term changes in how your nervous system perceives tension, pressure, and movement. Think of this as a temporary "software adjustment" that may help your body become more comfortable accessing its available range of motion.
Long-term mobility improvements generally require a more comprehensive approach. At Movement Matters, we use percussion therapy as a preparatory tool before progressing to joint mobilization, assisted stretching, and active movement.
The takeaway: You may feel a difference within minutes, but lasting mobility improvements come from consistently addressing the underlying movement limitations—not simply using the percussion device more often.
4: Can percussion therapy help improve my athletic performance?
Yes, percussion therapy can be a useful tool for supporting athletic performance, particularly when incorporated into a well-structured warm-up or mobility routine.
Whether you're preparing for a round of golf, a workout, or simply looking to move more efficiently, percussion therapy may help reduce the sensation of muscle stiffness and temporarily improve your available range of motion.
At Movement Matters, we view performance through the lens of movement quality. If your body feels restricted or uncomfortable, it may be more difficult to move freely and efficiently.
By providing targeted mechanical and sensory stimulation, percussion therapy can help prepare your muscles and nervous system for the movements you're about to perform.
However, better mobility doesn't automatically translate into better performance. Strength, coordination, stability, and sport-specific training remain essential components.
The takeaway: Percussion therapy doesn't replace proper training. It's a tool that may help prepare your body to move more comfortably and effectively during training or competition.
5: Is percussion therapy better before or after exercise?
Percussion therapy can be beneficial both before and after exercise, but the objective changes depending on when you're using it.
Before Exercise: The goal is preparation. Targeted percussion therapy may help reduce the sensation of muscle stiffness, temporarily improve range of motion, and prepare your body for the movements you're about to perform. We typically use it alongside dynamic mobility exercises as part of a comprehensive warm-up.
After Exercise: The goal shifts toward recovery and comfort. Percussion therapy may help reduce perceived muscle soreness and provide a relaxing sensation following physical activity.
Speed Settings Matter: Hypervolt devices offer different speed settings that allow us to adjust the treatment based on the desired outcome.
● Lower Speeds: We generally use lower speeds for more focused soft tissue work, allowing us to apply controlled, targeted stimulation to areas of increased muscle tension.
● Higher Speeds: We may use higher speeds to provide more rapid sensory stimulation, encourage local circulation, and help prepare the body for movement and physical activity.
While these are useful practical guidelines, different speeds do not necessarily produce completely different physiological effects.
At Movement Matters, we emphasize purpose over routine. Rather than using percussion therapy simply because it's available, we consider what you're trying to accomplish and adjust the speed, duration, and treatment area accordingly.
The takeaway: There isn't necessarily a better time or speed for percussion therapy. What matters most is using the appropriate technique with targeted intent based on your individual needs and goals.
Step 3: Assisted Joint Stretching
This is the meat and potatoes of the Movement Matters approach. In this step, we go beyond surface-level stretching and work deep into the joints - most notably the hips, shoulders, and ankles- to unlock meaningful mobility where it matters most.
Using precise, hands-on techniques, we target not just the hardware of the body (muscles, tendons, and joints), but also the software — your nervous system's control over how and where you move. This is where the real change happens.
This part of the process also helps decompress the “victims” of the body — areas like the neck, back, and knees that often suffer from tightness elsewhere. And let's be honest: less compression = less feeling old and tight.
Assisted joint stretching allows us to guide your body safely and effectively through ranges it may not reach on its own, improving not just flexibility, but also control, coordination, and long-term function.
1: Does assisted joint stretching hurt
Assisted joint stretching should not be painful, although you may experience some level of discomfort when working into restricted ranges of motion.
Similar to our other techniques at Movement Matters, we aim for what we call "productive discomfort"—a manageable sensation of tension or stretching without excessive pain.
It's important to understand that more intensity does not necessarily produce better results. In fact, forcing a stretch too aggressively can cause your nervous system to respond with increased muscle guarding, potentially making movement feel even more restricted.
At Movement Matters, we carefully control the direction, intensity, and duration of each stretch based on your individual mobility limitations and comfort level.
Our goal is to work with your nervous system, not against it, gradually helping your body become more comfortable accessing its available range of motion.
The takeaway: Effective assisted stretching should feel purposeful and controlled, never forced. The objective is to improve movement quality, not simply push your body as far as possible
2: How is assisted joint stretching different from traditional muscle stretching
Traditional muscle stretching primarily focuses on lengthening or increasing the stretch tolerance of specific muscles. For example, lying on your back while someone lifts your leg to stretch your hamstrings.
At Movement Matters, assisted joint stretching takes a more targeted approach by addressing mobility limitations at the joint itself, rather than focusing exclusively on the surrounding muscles.
One of the structures we consider is the joint capsule, a connective tissue structure that surrounds and supports a joint. Think of it like a layer of Saran Wrap surrounding the area where two bones meet. This capsule helps provide stability while also allowing the joint to move.
When joint mobility is restricted, simply stretching the surrounding muscles may not fully address the limitation. By using specific positioning, controlled movements, and targeted techniques, we aim to improve how comfortably and freely the joint moves.
This approach allows us to address mobility limitations more specifically, rather than assuming every restriction is caused by muscle tightness.
Most importantly, our goal is to improve movement that translates into your everyday life. Whether it's bending down, reaching overhead, getting in and out of a chair, exercising, or playing golf, your joints need adequate mobility to meet the demands placed on them.
The takeaway: Traditional stretching primarily targets muscles, while assisted joint stretching considers the joint structures and mechanics that contribute to your overall mobility. It's not simply about stretching farther—it's about moving better.
3: How long does it take to see results from assisted joint stretching?
While everyone's body responds differently, most clients typically begin to notice a more obvious improvement after approximately 3–4 full sessions of assisted joint stretching.
Some individuals may experience an immediate difference in how a joint moves or feels following their first appointment. However, these initial improvements may be temporary as the body begins adapting to new ranges of motion.
The more noticeable changes generally develop through repeated, targeted sessions. As we consistently work on specific mobility limitations, the muscles, connective tissues, and nervous system have opportunities to adapt to movement demands over time.
At Movement Matters, we emphasize progress over quick fixes. Our objective isn't simply to create a temporary increase in flexibility but to help you develop more comfortable, usable ranges of motion that translate into your everyday activities.
Whether you're looking to move more freely during exercise, improve your golf swing, or make everyday tasks feel easier, consistency plays an important role.
The takeaway: You may feel a difference after your first session, but based on our experience, approximately 3–4 full sessions is when clients often begin noticing more meaningful improvements in their mobility and movement quality. Results vary depending on your individual limitations and goals.
Step 4: Corrective Exercise Strategies
This phase of the Movement Matters mobility process focuses on reinforcing better movement and alignment through corrective exercise.
Grounded in the principles of the National Academy of Sports Medicine (NASM), these strategies may seem subtle, but they create significant change. We target key stabilizing muscles- especially the glutes, core, and mid-back - that often go underused due to poor posture or inefficient movement habits.
By retraining proper muscle recruitment and coordination, we help your body maintain the mobility gains achieved in earlier steps. This leads to improved alignment, balance, and functional strength, setting the stage for more efficient movement in everyday life and activity.
Step 5: Functional Training
This step is where movement meets real-world strength. Functional Training at Movement Matters isn't just about lifting weights - it's about training your body to handle the demands of daily living with strength, control, and confidence. Inspired by the principles taught at Mike Boyle Strength and Conditioning (MBSC), this approach focuses on movement quality first, then builds capacity.
We train fundamental human movement patterns that apply directly
to everyday life and physical activity:
- Squat
- Lunge
- Hinge
- Push
- Pull
- Rotate
- Carry
While it’s not traditional personal training, this step bridges the gap between mobility work and functional performance. It’s about helping your body move well – and stay capable – for whatever life throws your way