Flexibility is a muscle’s ability to lengthen passively into an extended range of motion.
Mobility is a joint’s ability to actively control movement through a range of motion. Mobility = Flexibility + Strength & Control.
Mobility directly relates to movement potential. Mobility is the fastest route to flexibility. Mobility translates into agility, or the ability to quickly change positions. Mobility is critical for articular (joint) stability, resilience and health.
Functional Range Conditioning is a system of training which applies scientific methods to expanding active, usable, and functional ranges of motion.
EXPAND: simultaneously strengthen and expand articular ranges of motion
CONTROL: condition the nervous system to maximize active ranges and induce progressive tissue adaptation
CREATE: develop movement fluidity by practicing progressively more complex articular patterns
Kinstretch uses Functional Range Conditioning principles in a group class setting. It is a group mobility class creating active and usable ranges of motion. Mobility directly translates to your movement potential, reduces risk of injury, increases joint health and longevity, and makes you a better functioning human being! Kinstretch is based on current scientific research. All of the movements and training techniques have been selected based on a meticulous and rigorous investigation of evidence, conducted by physical conditioning and medical experts, as it pertains to body control, injury mitigation, joint health, and physical longevity.
- Develop a practice that is based on scientific research in mobility training.
- Use limited equipment.
- Use and control your own body throughout the class, meaning this class is based on internal effort (irradiation).
- Be introduced to FRC (Functional Range Conditioning) principles and terminology.
- Be educated. Kinstretch is meant to enhance your life and help you get better at whatever you want to get better at. The more you show up, the more familiar you will become with the concepts. The more you implement this practice into your lifestyle, the more effective the training will be/the more results you will see.
- See a variety of students in the class. Kinstretch is not geared to a specific population; it is geared to humans in general. Expect a variety of ages, body types, athletes, and individuals with various occupations and fitness levels on a continuum.
Absolutely not! Mobility training IS strength training for your joints. Mobility training produces USABLE ranges of motion (ROM), meaning ROMs that you can actively access. Active inputs produce active results, whereas passive inputs produce passive results. Training your current ROMs and actively working to expand them (if desired) gives you better strength and neurological control across your entire ROM.
Controlled Articular Rotations are active, rotational movements at the outer limits of range of motion used to stimulate joint adaptations, outer range control, and kinesthetic awareness. CARs can be used as a self-assessment system giving you the ability to monitor your own body for dysfunction that may be causing pain, loss of performance, or may be exposing you to an increased risk of injury.
PAILs and RAILs are Progressive Angular Isometric Loadings and Regressive Angular Isometric Loadings. Both are isometric conditioning techniques used to expand and strengthen ranges of motion. PAILs focus on the larger, opening angle of the joint position, e.g. the tissue that is lengthening. RAILs focus on the smaller, closing angle of the joint position, e.g. the tissue that is shortening.
FRC principles and training can be applied to any activity/sport, or used simply to feel and move better in your own body! Whatever movements are “functional” for your lifestyle, FRC and Kinstretch are applicable because the techniques help you to build stronger, better functioning and more mobile joints that you can actively use and control. You will increase efficiency of your movements and resilience in your joints.
No, Kinstretch helps your body function better regardless of your athletic experience. I try to explain as many positioning options as possible to account for everyone watching the class. Since much of Kinstretch is based on internal effort, you can decide your intensity based on your body. You will learn how to scale the training intensity and the positions to meet your specific needs.
You need a comfortable surface like a yoga mat or other floor surface that you don’t mind laying down on. Yoga blocks or similar are used fairly often. Additionally, tennis balls are sometimes used as tools for irradiation. You may also need a towel or padding for your knees and/or head. Finally, a mobility stick or PVC pipe is occasionally used, but a broom stick works too!
The majority of the classes are about 60 minutes long. Additional “snack” classes of 20-30 minutes are also being added. What do you want to see? Please use the member Facebook group to let me know wha type of classes you want to see!
The online membership also includes yoga/movement classes where I combine more traditional yoga postures with some elements of FRC training.
You have one opportunity for a free 7-day trial when you first sign up to the online membership. After that, your first billing date automatically becomes the day after the free trial ends. Following this, your payments will be processed automatically on a monthly basis until you cancel your membership.
You can cancel your membership at any time in your account settings. You will have access to the content until that billing period ends, and then you will not be billed again.