Stretch & Mobility Training in Washington, D.C.

At Thesis, we believe that proper stretching and mobility are key components of achieving your desired fitness level. Our trained professionals will create a customized plan that improves your range of motion, flexibility, and overall mobility. Trust us to help you reach your fitness goals through proper stretching and mobility training.

One-on-One Assisted Stretch Training and Mobility Programs

Whether you seek to overcome physical pain, build muscle mass, or achieve weight loss goals, our stretching and mobility coaching services can provide a multifaceted wellness strategy tailored to your needs, goals, and circumstances. We prioritize personalized attention and a customized approach to help you improve your overall mobility and reach your fitness objectives at our Washington, D.C. gym.



Conduct a thorough assessment of your stretching and mobility abilities, lifestyle factors, and fitness goals. We also identify any areas that require improvement.


Develop a customized stretching and mobility plan based on your assessment results. This will be tailored to help improve current abilities, relieve pain, and support your fitness goals.


We'll work with you during each session to stretch and move safely and effectively. We also provide education on proper stretching and mobility recommendations.


Increase flexibility, mobility, and athletic performance with stretching exercises.

Alleviate pain, discomfort, and promote faster recovery with mobility training.

Reduce stress and improve mental clarity with regular stretching.

Improve overall health and well-being with long-term mobility training.


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If you’re serious about getting fit and improving your health, Thesis is the gym for you. The facility is wonderful, with state-of-the-art equipment (also super clean). But the real draw is the individualized and comprehensive training program you get from serious and highly-qualified personal trainers. In addition to an exercise program tailored to you, regardless of your age or starting physical condition, there is nutrition counseling, monitoring of key health markers, physical therapy recommendations as needed, and daily support and accountability. And an app to track it all. Thesis is the best investment you can make if you’re committed to your long term health.
Jennifer Arnold

Frequently Asked Questions

What does mobility mean in exercise?

Mobility is the range of motion in your joints coupled with support from surrounding tissues to enable free movement. Mobility is essentially the foundation of any workout, as it allows for proper form and effective engagement of muscles. As basic as it sounds, some extent of mobility training is crucial to remain mobile - plus it makes you feel better. Whether you’re working towards bettering your form, trying to release those endorphins, or simply trying to make daily tasks easier as you age… a good mobility program is essential, and the experienced team here at Thesis can help you with that.

What are some examples of mobility training?

Since mobility training focuses on improving your stability, flexibility, and range of motion - exercises will involve actively moving while contracting and releasing muscles throughout the range of motion of the targeted joints. Four types of mobility training are endurance, strength, balance, and flexibility. Depending on your goals, a trainer might recommend one type or a combination of training methods to focus on.

Exercises that help train mobility can include the following:

  • Shoulder rolls 
  • Lunges with rotation
  • Leg swings
  • Hip circles 
  • Squats 
  • Yoga poses (i.e. child's pose to downward dog flow)
  • Movement to open hips and hamstrings
  • Tabletop bridge

How do I know if mobility training is right for me?

Mobility training can be beneficial for anyone, regardless of age, lifestyle, or fitness level. The addition of mobility training to your daily routine could particularly impact quality of life and performance for those who have a sedentary job, poor posture, or always feel stiff and sore. Athletes should always add mobility training to their fitness routine to increase performance and decrease recovery time. The sooner you start mobility training, the better. Maintaining a strong, healthy body is important since we only get one body to support us through life.

What is mobility vs flexibility training?

“Mobility” is sometimes used interchangeably with “flexibility.” Although they go hand in hand, they are not synonymous. Flexibility refers to the ability or extent you are able to hold a stretch, while mobility is the act of moving through it.

Can you get professionally stretched?

Absolutely. Throughout a professional stretching session a trained professional, or flexologist, will work through muscle knots and identify and stretch out tightness within your muscles - elongating them and actually rewiring your muscle memory for gradual improvements in any problem areas.

How can I learn to stretch?

Learning how to stretch develops as you get to know your body better. We encourage you to work with a personal trainer or professional that can help you develop a routine that is customized for your body and goes along with your fitness goals, whether it's to lose weight or gain muscle. At Thesis, we can help our Washington D.C. friends learn to stretch, and have fun while doing so.

Are stretch sessions worth it?

Anything that contributes to your overall health and wellness is worth it. Here are 4 benefits that stretching sessions can provide:

#1. Improved circulation

As you are stretching, blood vessels widen which allows for more blood to pass through.

#2. Reduced pain

That increased blood flow feels pretty good and also helps to break down lactic acid, leaving you less sore.

#3. Better digestion

As you digest normally, your body moves things through with a contraction of certain stomach muscles - stretching these muscles helps things move easier.

#4. Stress relief

Stretching has the ability to stimulate your nervous system and decrease any production of hormones that cause stress  in your brain.

That’s just the tip of the iceberg. Stretch sessions are definitely worthwhile - you deserve to feel good! At Thesis, it’s our thesis that coordinating all aspects of wellness + all-day, every day support = maintainable fitness transformations. Remember your health and wellness journey is a marathon, not a sprint.

How long will it take to see results with stretch training?

Stretch training is intended to be a gradual process. Overstretching or stretching too quickly can lead to injury and backtrack your progress. That said, if you commit to stretch training at least 5 times a week, it’s common to see increased flexibility in as little as two weeks. As with any aspect of fitness, when you couple proper nutrition and plenty of rest along with your stretch regimen, results will be apparent faster.

That’s not to say there aren’t any immediate results, such as feeling relaxed or even a boost of energy thanks to those endorphins you just released. Stretching is often referred to as active meditation, so you can expect similar effects as you practice your stretches.

What are the benefits of improving my flexibility through stretch training?

Improving flexibility often takes a backseat to losing weight or increasing muscle mass as the focus of  your exercise routine. When you think of flexibility you may go too far - like doing the splits, but reel in your thoughts some. Flexibility is a part of everyday life from bending over to pick something up to stepping up or down to get in the car.

Here’s why you should prioritize flexibility through stretch training:

  • Hurt less, enjoy more: When tightness in your muscles leads to muscular imbalances, your body will put the strain of whatever activity you’re performing on another muscle group and/or joint. This is one of the top causes of sports injuries. Incorporating flexibility focused training into your exercise program can ensure optimal joint and muscle performance for a safer workout. 
  • Increase strength, you are so strong: As a way to protect itself from injury due to tight muscles or limited mobility in joints, your body simply doesn’t recruit that area during exercise, leading to missed opportunities to build that muscle. 
  • Improve performance, to keep up with life: To put it simply, when your body is better stretched, there is no “picking up the slack” or “restrictive use.” Your body is a well oiled machine, ready for wherever your workout takes you. 

How often should I work with a flexologist on my stretching and mobility?

Because stretch and mobility training is a gradual process that requires consistency, you should aim to work with a flexologist at least twice a week for optimal results. On days when you’re not working with a professional, you should still practice your stretches and maintain consistency. This is because stretching uses muscle memory to train those muscles to perform better. In order for muscle memory to kick in, consistency is required.

Do I need to have any prior experience with stretching to work with a flexologist?

Experience is not required when working with a flexologist. There are stretches for every body and a flexologist will know best where to start in your stretching and flexibility journey.

At Thesis, we are dedicated to providing you with the tools necessary to achieve and maintain your fitness goals. We understand that your problems are unique to you and the solutions to those problems need to be addressed with an individualized approach. Health and fitness cannot have a one size fits all regimen in order to be successful, and we’re here to work with you to form a cohesive program so you can start feeling better than you ever have. In addition to flexibility and mobility training, we offer results-focused personal training, nutrition coaching, physical therapy, sports massage and more.

What You'll Find At Thesis

Cardio Area and Resistance Machines

At Thesis, you can find a wide range of cardio and resistance machines designed to enhance your cardiovascular fitness and cater to various muscle groups.

Free Weights and Functional Training Area

Thesis prides itself on its extensive collection of free weights, catering to those seeking versatile and functional strength training.

Open Mats for Stretching and Core Workouts

Before and after a good workout, make sure you take time to stretch out those muscles to help prevent soreness.

Locker Room

Keep your things safe and sound in your own private locker while you work out. Then enjoy a quick shower in our immaculately-clean showers before getting back to your busy day.

Member Lounge

Hang out in the lounge area at Thesis either before or after your workout. It's a great place to meet other people and enjoy a shake from our shake bar.

Physical Therapy Room

For anyone who needs a little help recovering from an injury, Thesis offers physical therapy services in this quiet, private physical therapy room.


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Why Thesis?

Treating our staff like valued experts instead of interchangeable parts, we attract, empower, and most importantly retain the best talent in the game. In ensuring a reliable, unparalleled experience

Anthony G.