Lean into the Power of Kinstretch

Develop maximum body control, flexibility and usable ranges of motion

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Kinstretch Workout
Rafal Matuszewski, one of IMPACT Magazine’s Canada’s Top Fitness Trainers and manager of Restore Rehabilitation & Wellness in Surrey, B.C. Clothing courtesy of Puma. Photo: Sewari Campillo

Kinstretch is defined as a movement-enhancement system that develops maximum body control, flexibility and usable ranges of motion. Kinstretch gives you the ability to have more movement options to be efficient, fast, powerful, and most importantly, safe. One of the most crucial differences between Kinstretch and other flexibility approaches is utilizing an active range of motion to build your foundation. 

Follow this quick Kinstretch routine, focusing on the two most commonly tight areas of the body – the hips and shoulders – and you can slowly build a more robust and resilient body that will have more control, strength, and flexibility. 

90/90 Active Pull and Push

5 reps per side
Beginner – Place hands on floor
Intermediate/Advanced – Extend arms

  • In the 90/90 position lean forward with your torso, and use all of your adductor muscles to pull you down slowly. As you reach your end range, push yourself back up into the start position by activating your glutes.
  • Perform each repetition as a slow and controlled, almost isometric, push and pull of the leg muscles.
  • Use your abductors to isometrically pull you in and the glute complex to push you back up.
  • The goal is to use the muscles in your hip complex, not your lower back.
  • If you feel anything in your lower back while doing this one, you are not quite ready for the Intermediate / Advanced extended arms option.
90/90 Active Pull and Push
90/90 Active Pull and Push – Beginner – Photo: Sewari Campillo
90/90 Active Pull and Push - I/A
90/90 Active Pull and Push – Intermediate/Advanced – Photo: Sewari Campillo

90/90 Hip Internal Rotation Active Range Lift Off

5 reps per side, hold for 5 seconds
Beginner –
Place elbow on the ground
Intermediate/Advanced –
Stay tall, grip block

Position 1

Beginner

  • In the 90/90 position place your elbow on the ground.
  • Lift your ankle towards the ceiling, and hold.
  • Slowly lower and repeat.

Intermediate/Advanced

  • Same as Beginner, but rather than placing an elbow on the ground, either squeeze your hands or squeeze a yoga block to create tension and stability through the body.
  • Stay tall in this position, and do not lean forward or backwards.
90/90 Hip Internal Rotation Active Range Lift Off
90/90 Hip Internal Rotation Active Range Lift Off – Position 1 – Beginner – Photo: Sewari Campillo

Position 2

  • Lift both the ankle and knee towards the ceiling and hold.
  • Start with the ankle first, then transition to both the knee and ankle.
  • As you lift the leg do not lean over to your side or allow your knee to float forward.
  • Slowly lower your leg and repeat.
90/90 Hip Internal Rotation Active Range Lift Off
90/90 Hip Internal Rotation Active Range Lift Off – Position 2 – Intermediate/Advanced – Photo: Sewari Campillo

Position 3

  • Lift the ankle, then the knee, and extend your leg straight and hold.
  • You’ve now combined all three stages to activate many muscles within that hip complex.
90/90 Hip Internal Rotation Active Range Lift Off
90/90 Hip Internal Rotation Active Range Lift Off – Position 3 – Intermediate/Advanced – Photo: Sewari Campillo

Prone Scapular Squeeze

5 reps

Position 1: Starting

  • Place yourself in a prone position with your head supported by a yoga block.
  • Set your hands in a fist-like position right beside your rib cage.
  • Squeeze all the muscles between your shoulder blades to lift your elbows to the ceiling.
  • Your fists should come off the ground a few inches.
  • Isometrically hold for 5 seconds. 
Prone Scapular Squeeze
90/90 Hip Internal Rotation Active Range Lift Off – Position 1 – Photo: Sewari Campillo

Position 2: Elbow Extension

  • From the same prone position lift the elbows towards the ceiling, then extend your forearms toward the ceiling as if doing a dumbbell triceps extension.
  • Hold for 5 seconds, bend your arms and slowly lower your fists to the ground.
  • Hold for 5 seconds with the arms fully extended.
Prone Scapular Squeeze
90/90 Hip Internal Rotation Active Range Lift Off – Position 2 – Photo: Sewari Campillo

Position 3: Elbow Extension and Axial Rotations

  • From the same prone position lift your fists off the ground, extend the forearms, and go back and forth between internal and external rotation of your shoulders.
  • Repeat 5 rotations of internal and external rotation, then bend your arms and slowly lower your fist to the ground.
  • At this point, your upper back should be on fire and fatiguing – that’s how you know it’s working. 
Prone Scapular Squeeze
90/90 Hip Internal Rotation Active Range Lift Off – Position 3 – Photo: Sewari Campillo

December 2020 Digital Edition

IMPACT Magazine’s December 2020 Edition

Read about our top Canadian Olympic snowboarder who returned from injury and is chasing that elusive Olympic Gold!⁠ Learn how not to lose your momentum running through the cold and snow, work out with Canada’s Top Fitness Trainers, avoid back pain with one of the world’s most renowned experts and try out our delicious Holiday-themed recipes.

Read these story in our December 2020 Digital Edition.

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