Frequently Asked Questions for Mobility, Kinstretch and Functional Range Conditioning
We get asked all sorts of questions about Mobility, Kinstretch and FRC so we thought it would be helpful to put together this post to explain the often asked questions. If you have any more specific questions feel free to email us.
What is Kinstretch?
How do you program Kinstretch/ FRC/ mobility training while still doing my strength training?
Everyone is an individual circumstance meaning the honest answer is always it depends. The biggest factors that need to be considered here is never exceeding capacity. If you add a ton of intense mobility work onto a lot of strength work there is always a chance you are doing too much which can lead to diminishing returns and possible injuries.
Starting slowly with the minimum effective dose and building on weekly progressive overload strategy is a great way to build a foundation. Another key component of this question is to not max out in ranges of motion that are not fully owned. For example, you foam roll and then do some PAILs/RAILs to add extra depth to your squat. You are feeling good so we load it up and because we tricked the nervous system into letting us access that position without the capacity to absorb that force we lead to serious issues. We see this scenario often with our CrossFit athletes who often overload their joints in ranges they do not fully control yet.
Another common situation we encounter is someone like a Brazilian jiu-jitsu athlete who is already stressing their body and is not willing to decrease volume and load of their training to build capacity and prerequisites. This is a classic situation where adding hours of mobility work onto a system that is already stressed to the max will not work. Returning to Brazilian jiu-jitsu without putting in the work to improve the hip joint’s ability to rotate or a runner going right back to long runs without adequate big toe extension will keep these individuals in chronic pain.
Rest is rarely the option but dedicating your efforts towards a solution rather than the activities that are contributing to your pain is the best option.
Should I do mobility before strength training? In the middle? After?
This is another “it depends” questioin with no wrong answer besides the squat max out scenario described above. This is why our surveys and communication with our students is so extensive because we need to find the best strategy for the individual.
Here are a few specific examples to consider.
- High-intensity mobility session in the morning and heavy stress lift that night. By combining all of the work in one day we can allow for more recovery the next day utilizing aerobic capacity work or lighter movement to serve as a catalyst for growth instead of the stress that takes us over.
- Some people might be so limited that a few weeks of low-intensity work daily (micro-dosing) accompanied by a focus on diaphragmatic breathing could be the best routine.
- Lastly, we have a lot of success with online clients first 8 weeks using a schedule of 3 mobility sessions, 2 aerobic capacity sessions, and 2 days of strength-focused work. This is just a general outline but this allows us to hit everything and make steady progress in numerous ways week after week.
Is Kinstretch like yoga?
The answers depends on what yoga represents to you. Kinstretch is specific strength training for your joints. People will always draw connections with yoga since it is the first category everyone relates flexibility towards. Kinstretch seperates itself by always keeping the goal of mobility or active range of motion in mind. Connecting with your breath is an important part of both yoga and Kinstretch. Both also result in increased flexiblity.
The most important part of this answer is starting a Kinstretch practice will make you better at yoga. For example, The handstand centric poses you may have been struggling have hit a plateuea. After starting a C.A.R.’s practice you notice that your right wrist and left shoulder have trouble achieving the positions required for the poses you are struggling with. Kinstretch provides a scientific path to improving these joints allowing you to achieve the skills within yoga class that were not previously possible.
We’ve put a blog post together on how Kinstretch will improve your yoga practice.
How often should you do mobility work vs strength?
This all depends on your goals. In general, a daily C.A.R.’s routine accompanied by a progressive overload of 1-3 focuses that were found lacking in your assessment is a sure way to earn adaption. Every week gradually build intensity and time under tension.
Does Kinstretch/ Mobility work make you sore?
Yes, absolutely. Being sore is never the goal but often the result of a higher intensity session; You can expect your soreness to reflect your effort, load, and duration just like any training. Low level isometrics and CARs are a phenomenal way to improve recovery.
Will Kinstretch make you stronger?
100 percent. Kinstretch will provide degrees of freedom allowing you to optimize and vary your biomechanics as needed. Simply put, healthy joints make movements easier. If you have more freedom and control through different ranges of motion we have opportunity to increase strength dramatically.
If you want to be fast or explosive your training will have to reflect that goal. It is possible to prioritize joint health and explosive strength in the same program. The easiest way to get weak is to get hurt. If you are hurt you are not gaining strength.
What are prerequisites?
Prerequisites is a term we use frequently to describe whether or not someone has the capacity to achieve a certain movement outcome. For example, you need adequate shoulder rotation and flexion to shoulder press. If you do not have the capacities at a joint level then we will not be able to execute the movement properly even with all the cues in the world.
The key is finding the right lateralization or regression so that we can continue getting stronger while adding other work to earn the prerequisites. This strategy allows us to mitigate injury, improve strength, and work on mobility deficients.
These are a few of the acronyms that were created by the Functional Range Conditioning system. Certifications are provided through FunctionalAnatomySeminars.com. We utilize these these in our Kinstretch Anywhere program where they are explained in depth. For a video explanation click here
PAILs/RAILs = Regressive and Progressive angular isometric loading
This is an isometric protocol that can be applied to any position geard towards temporarily and actively expanding range of motion. It is important that you always follow your PAILs/RAILs up with work such as CARs that is designed to “save the work” which will help lock in the temporary changes over time.
C.A.R.’s = Controlled Articular Rotations
We can think of these as joint circles or a systematic approach towards maintaining your joint health. These have many variations and can be used as a training stimulus including adding external load.
PRH = Passive Range Holds
This is a end range training technique where we use passive assitance such as a yoga strap or your hands to passively assist our joint into a end range not possible without assistance. Then we create internal tension to “bridge the gap” making this a new active range. These are a phenomenal follow up to PAILs/RAILs.
ER = External Rotation
IR = Internal Rotation
We often use IR and ER as abreviations to describe shoulder and hip rotation.
Should I ever feel pain during Kinstretch?
Absolutely NOT. At no point during training should you feel any pain. Please do not continue anything that is causing pain.
What is Closing Angle Pain (CAP)?
Closing angle pain refers to a pinching sensation felt when two articulations/ bone/ joints are coming together. There are multiple factors that can lead to CAP but in general we can sum it up that joint is not properly functioning requiring manual intervention for the fastest solution. As always you should never go into painful ranges of motion. We suggest finding a provider near you via Find a provider FRS.
Do I need to do an assessment before starting mobility work?
Not mandatory, but an assessment is the best way to go 10 out of 10 times. A detailed assessment establishes a baseline to monitor progress, prioritize needs, and organize the most objective strategy possible.
What about Cramping? Does it mean I am doing it right? Is cramping a bad sign?
Cramping is absolutely normal with kinstretch. It should be short lived and not painful. Most people know eactly which way to move to stop the cramp if they need to. Cramping can be thought of as neurological confusion where the communication with this particular tissue causes the cramp. If we rarely move that joint or enter that position cramping is very common. The more you move there, create force there, and transition in and out of that range of motion the less you will cramp. If you can stay in it and fight the cramp mentally this can result in faster progress by staying in that end range.