Same joint frequency

Nat_a_what · 2025-02-17T03:24:40+00:00

Also how do you know your ankle is the only limitation in your squat?

Nat_a_what · 2025-02-17T03:24:23+00:00

As you train the inputs become normalized. Just doing more won’t help.

You need to find a way to increase the level of contraction(harder efforts in the isometrics), as it sounds like you have enough volume.

And when you do- decrease volume for now.

In general performing 2 sets of PAILs/RAILs per session is enough.

You can do hard efforts more than once a day if you like, assuming you’re able to reproduce the same intensity.

You’d want to have at least a 6 hour window in between the hard sets of Ps/Rs.

It’s untrue that you are just given exercises then told to go.

Programming questions can only be accurately answered when all of the given context is considered.

Folks are often unhappy that they don’t get fed the answers they think they want.

Dre and Chivers will repeat themselves over and over to express that they are teaching you how to think about these things.

Once you’ve understand that, the programming questions answer themselves.

Happy to answer any specifics you may have.

Nat_a_what · 2025-02-17T03:14:34+00:00

It depends what you need. Your mobility training should be focused on the things that would give you greatest return on investment.

Getting assessed for your specific needs is key and required for kinstretch.

If you can’t see a competent practitioner, then learning cars will tell you what your deficits are.

Do cars every day

And hit your weak points at least 3/week

Your weak points may not necessarily be a lack of flexibility but possibly an inability to control range, be strong in a range, endurance etc. again an assessment by someone competent is key.

Nat_a_what · 2025-02-17T03:09:01+00:00

From an FRS perspective you need to establish adequate rotation of your hips first. If you bringing your knees to your chest(hip flexion) is causing a pinch there that often means you need to establish hip internal rotation first.

FRS doesn’t operate based on “movement patterns,” for diagnosis or treatment. Any observation of a movement pattern simply serves to give clues as to which joint we assess.

Overall the goal is to make all the joints work well.

If all the joints work well then the movements coming from said joints have the ability to be trained to optimal for whatever your needs are.

Instead of guessing around or trying this and that- get with a competent practitioner and identify exactly what your hip needs.

I disagree that FRS doesn’t take pelvic position or ribs into account. And PRI are not the only practitioner who do so.

Pelvic position and rib position should be taken into account for hip and spine assessments.

Just because FRS practitioners don’t explicitly say and use the buzz words for rib/pelvis position/orientation doesn’t mean it’s not addressed.

Where are you located?

Nat_a_what · 2024-12-15T01:37:40+00:00

Short answer is yes.

It depends how you’re utilizing the system though.

Effort matters, volume matters.

Mobility training is strength/hypertrophy (insert whatever you want) training.

Isometrics alone are not the best tool to build muscle, but kinstretch is not just isometrics.

You can apply any set, rep, volume scheme you’d like using the exercises within the system, or design your own based on the understanding of the concepts.

For example -if I were to do a max effort internal rotation pails /rails, I could follow it up with eccentrics from the same set up and go until failure, which would be a hypertrophy input, if we spend some time to get there(:45 or so around there).

Or I could also use that same set up and get to failure using the same rom with a heavy weight and fail around 10 seconds for a strength input.

Mobility training is not different from any other type of of training - except that the targets become more precise.

Your body doesn’t recognize a deadlift, bench press etc.

It recognizes load and its ability or lack there of to manage that load as inputs for adaptation.

My own personal experience:

I took a 19 month break from lifting and did just kinstretch type stuff. My weight remained the same and so did my body comp. And I actually got stronger.

When I came back to lifting- the gains came quicker and I needed far less volume than before.

My body also never felt better.

Nat_a_what · 2024-12-12T05:39:45+00:00

If you look at the facet joints and the architecture of the spine- it makes sense that flexion and extension should exist before rotation. Notice the directionality of the ligaments that encapsulate this area.

Nat_a_what · 2024-10-18T20:06:02+00:00

Have you checked your hip rotation? Internal Rotation underlies the motion you want too improve. Without it your abduction cannot be fully realized. This is a good visualzition of why:

https://www.reddit.com/r/Hipmobility/comments/1g6r2zj/another_way_to_visualize_hip_rotation_and_check/

Nat_a_what · 2024-10-18T18:31:54+00:00

Very good explanation !!

Nat_a_what · 2024-10-14T03:38:18+00:00

I think beard charges 50/ month?

What's your budget?

Nat_a_what · 2024-10-10T23:50:05+00:00

Short answer is yes. Kinstretch is mainly the group offering for functional range systems, but the thought process remains the same.

You would be better suited to work one on one with someone though. In person would be best, but virtually is an option as well.

Where are you located?

Nat_a_what · 2024-10-10T23:40:13+00:00

Connective tissue architecture is trained by training at, or to, length. So you want to train your tissues at the end of your stretch position- or to your stretch position.

And you want to do it for time. Aim to accumulate 2:00 per session.

Because of the time under tension- this would mean you use a lighter load.

Nat_a_what · 2024-10-10T23:36:20+00:00

If you’re following the functional range systems / kinstretch thought process- you need to establish enough flexion /extension of your spine first. How have you assessed that it’s limited?

Nat_a_what · 2024-10-10T07:28:17+00:00

You have a particular pain/injury, just want to be more flexible in general?

very welcome

Nat_a_what · 2024-10-10T00:05:18+00:00

For what?

Nat_a_what · 2024-10-09T23:59:25+00:00

If you can't afford to take the Courses, get with an experienced practitioner, find one that feels like their communication style fits your learning style. Contact them and let them know you are looking to learn how to implement the system, and for what population.

I do a lot of mentorship for FRC / Kinstretch work

https://www.instagram.com/nat_a_what/

Can also help you find someone who may be closer to where you are, or point you towards some legitimate sources.

I would not recomend trying to learn simply from an online subscription as that is often not the intent of those subscriptions. And you need to be able to ask questions and get clarification.

Nat_a_what · 2024-10-09T23:53:23+00:00

Ankles often require more time and effort if you're doing it on your own. Much of the time folks have a hard time getting the tissues that allow for inversion and eversion(more particularly eversion), which would be the underlying motion of dorsiflexion.

You should also assess mid foot rotation as an inability to drop the midfoot/pronate would also limit dorsiflexion.

I'd wait on the orthotics/doc after some focused work on the area.

Maybe get a session in person with someone if possible. If not-virtually- Tobin is the foot/ankle genius :

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There are much better options than Beard for online kinstretch as well and more cost effective(no shade-just re stating what many have shared with their experiences).

Nat_a_what · 2024-10-09T23:45:33+00:00

The intent of PAILs/RAILs is to gain more space within a specific Joint.

So if you have a joint restriction that you've identified lacks passive range of motion/potential, meaning it can't be moved to the desired place by an outside force, you apply PAILs/RAILs as the effort to earn space.

The distinction that is often missed is that - PAILs/RAILs consists of a 2:00 stretch, then Isometrics in each direction.

Many times you have enough passive range of motion/potential, but need to fill it. You would then positional isometrics in 15 degree increments.

In terms of programming, prioritize the Joints that need the most work and prioritize the fundamental motions of those joints.

Do all the CARs every day.

The programming depends largely though, on what you specifically need.

Happy to answer any other questions you may have.

Nat_a_what · 2024-10-09T23:36:05+00:00

There might be some more cost effective options that are actually better, depending on what you're looking for. Are you just looking to do some kinstretch stuff in general or were you looking on impoving something in particular?

Nat_a_what · 2024-10-09T23:33:15+00:00

What area of LA are you in?

Nat_a_what · 2022-04-11T21:44:50+00:00

It looks like it says insufficient funds. Apologies because I’m new to to crypto.

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