Kinstretch as a method has not undergone academic studies for effectiveness, but the method is based on research and has helped many people. What is presented in the article is an attempt to accurately represent the method and the benefits it can bring when practiced correctly. Do not use this article as a guide for how you should be training, rather an introduction to the method. If you would like to begin, see the bottom of the article where more information is provided.

Short Version

Kinstretch is a training system that increases mobility, strength, and bodily control. Contrary to traditional exercise routines that are hyper focused on muscle growth, Kinstretch is joint specific training. So instead of hearing “today is leg day bro.” you may hear “today is knee and ankle day bro.” For those that are first hearing about mobility training, it may sound weird, but read this article, do a bit of research on your own and you will probably see how much sense it makes!

Long Version

The term mobility is frequently thrown around in the fitness world, but most people, if given the chance, could not define it, or properly explain its distinction from flexibility. Flexibility is an expression of passive ROM where there is an external force acting as the primary initiator; think pulling your arm straight across your chest with your other arm. Mobility, on the other hand, is an expression of active range of motion (ROM), which is when we use our muscles as the primary initiator of a movement; think lifting your arm up to the ceiling.

If the distinction between these two concepts interests you, or you want to dive deeper into mobility, I have a separate article which you can check out here.

But for now, what is Kinstretch?

Kinstretch is a training system created by Dr. Andreo Spina, and is part of Functional Range Systems, a company dedicated to increasing human performance and injury prevention. Contrary to traditional exercise programs that are designed solely around muscular strength, Kinstretch’s primary focus is on joint health, which ends up leading to increased mobility, muscular strength, bodily control, and injury prevention.

I personally have been practicing Kinstretch by doing the training program with Amir Zandinejad, otherwise known as “Beard.” Throughout the article, unless otherwise specified, my knowledge on the subject comes from what I have learned from him (I will show you how to access his program at the bottom of the article).

There are a number of components that make up the Kinstretch training system: Irradiation, CARs, isometrics, kinetic stretching, breathing, and pain management/injury prevention.

Irradiation

In simple terms, irradiation is the tensing of our muscles, this is an integral part of most, if not all Kinstretch movements. To build strength, we need our muscles to encounter physical resistance, and in Kinstretch this is done differently than in traditional exercise regimens where dumbbells, barbells, kettlebells, etc. are used (in Kinstretch weights are for more advanced practitioners). In Kinstretch, one way of creating resistance is through conscious activation of the muscle tissue, or irradiation. When we create full body tension and move through ranges of motion we are activating our nervous system and creating what we like to refer to as “muscle memory”. In other words we are increasing the control we have over our own bodies to move through specific ROMs. The great thing about irradiation is that you can consciously adjust its intensity to make exercises more or less difficult. Another benefit is that it allows us to isolate the joints we want to work. If you tense your body and focus on moving only your neck you will be able to do so easily. If your body lacks tension and you try to move your neck, there is a greater chance you will be compensating with your shoulders or upper back. In Kinstretch, irradiation is fundamental, it is utilized in almost every movement.

Here is a demonstration of irradiation from Beard: https://www.youtube.com/watch?v=NAb0iDXIBM4

Controlled Articular Rotations (CARs)

CARs are meant to be done every day and should be seen as the daily maintenance of our joints. They are not meant to increase ROM, but they are responsible for creating neurological control, strength through irradiation (which is discussed further down), and they help blood and in turn nutrients flow to the respective joint areas. CARs typically isolate one joint (or pair of joints) at a time and involve expressing full active ranges of motion.

Here is an example of wrist CARs from Beard: https://www.youtube.com/watch?v=GQOAEBD2OTg

Isometrics: PAILs & RAILs

Isometric training includes exercises that involve contraction of the muscles while remaining in a constant position (Healthline 2022). Some examples include planks, wall sits, or if you put your hands on a concrete wall and started pushing against it. Neither your arms nor the wall would be moving, unless of course, you are The Hulk.

In Kinstretch, isometrics are frequently utilized, they are called Progressive/Regressive Angular Isometric Loading (PAILs/RAILs). PAILs and RAILs are used to increase strength past the active end ROM of our joints.

Do not try the following without supervision or the proper research into how to safely conduct PAILs/RAILs. I am including the example for conceptual understanding regarding how Kinstretch works…

1. Using the muscles surrounding your wrist – bring it as far back as you can (that is the end of your active range of motion)

2. In this position, place your hand against a wall

3. Go 10 degrees further into the stretch, entering a passive stretch

4. Maintain the passive stretch for about 2 minutes

5. PAILs: Without actually moving, slowly begin to increase tension pushing against the wall as if you were going to increase the angle between your forearm and wrist

6. RAILs: After about 10-15 seconds switch to pulling your hand towards your forearm - regressing your wrist’s angle (because you are in a passive ROM your wrist will not be able to actively lift off of the wall)

7. Gradually release tension, ease your wrist into a slightly deeper stretch

8. Repeat 2 or 3 times (total)

This method develops our muscles so that we can gain mobility within ranges of motion that we are only able to passively access.

Kinetic Stretching

Kinetic stretching is another tool the Kinstretch method uses to enhance mobility. According to Healthline, kinetic or active stretching is the “Active contracting of one muscle (the agonist) as a way to stretch an opposing muscle (the antagonist), with no external force” (Healthline 2021). In simpler terms, one muscle (the agonist) activates to bring its opposite muscle (the antagonist) into a stretch near/at its end range of motion.

Here is an example:

1. Lie on your back and engage your core

2. Being sure to keep your leg straight, lift your left leg in the air, focusing on generating the movement from your quadricep (the upper leg muscles on the stomach side of your body). This should generate a stretch in your hamstring (the upper leg muscles on the back side of your body).

3. Hold the stretch for 10-15 seconds at the point right before your knee starts to bend

4. Slowly bring your leg back down to the floor

This form of stretching has been shown to be successful in improving functional performance (Sears 2020; Batista et al. 2008). Unfortunately, active stretching is frequently compared to passive stretching in academic literature where the measurement of success is passive ROM (Meroni et al. 2010; Ayala et al. 2013; Winters et al. 2004; Nishikawa et al. 2015). If active ROM were the measurement of success, then active stretching would likely be deemed more effective. More research ought to be done on the impacts of active stretching routines using other variables as measurements.

Breathing

When we exercise, our bodies use oxygen faster than if we were on our couch watching TV (obviously). Our muscles in particular need oxygen to function properly (NCBI 2016). That is why consciously breathing is very important for any exercise. In Kinstretch, particularly during PAILs and RAILs where a deep stretch is utilized between intense sets, breathing allows for relaxation and the replenishment of oxygen to optimally perform in the proceeding set.

Pain Management

One of the main goals of Kinstretch is to increase injury resiliency in its practitioners. By developing muscular strength, an enhanced neurological connection, and general tissue resiliency (particularly with the ligaments, tendons), the body adapts to new ROMs and is able to better handle impact, should it occur. For example, if you train ankle mobility through the methods Kinstretch provides, you can mitigate risk after jumping and landing on your ankle because you will have better resiliency within that range of motion.

Besides the resiliency that comes from training there are also two particular ways injury prevention is actively involved in the practice. The first is that if any ROM causes pain it is essential to back out of it and to train within a ROM that is comfortable. As is frequently said during “Beard’s” training sessions: “Give your greatest and safest effort.” Enhancing the neural connection within a particular ROM is still feasible even without expressing the largest possible ROM. The second tool for injury prevention is CARs. As said earlier in the article, they are meant to be done every day, and can be used as a daily self assessment to make sure everything is functioning properly before more intense activities.

If you want to learn more about Kinstretch check out the following links!

Dr. Andreo Spina Explaining Kinstretch (Free!)

Dr. Spina explaining why he developed Kinstretch, talking a bit about what led him to his understanding of the human body and what Kinstretch accomplishes.

Kinstretch YouTube Channel (Free!)

Introduces some basic concepts, and explains and demonstrates particular movements.

Beard’s Instagram (Free!)

Beard uses this platform to give advice, explain mobility concepts and show off his unreal bodily control.

Beard’s YouTube Channel (Free!)

Has a variety of drills and explanations of concepts I’ve gone over in this article, such as CARs, irradiation and pain management.

Beard’s Kinstretch Program ($60/month)

If you have the financial resources, are willing to commit time to increasing your mobility/joint health, and want to learn more about Kinstretch I highly recommend this program (at least for a couple months). It has changed the way I perceive wellbeing, has made me feel more confident and capable with movement, and has even prevented me from being injured during a basketball game. I used to sprain my ankle frequently, and I watched my ankle enter the same position (if not worse) as it always does when I sprain it and I was able to re enter a normal position without even a hint of pain.

10 Minute Full Body CARs Routine (Free!)

A quick daily CARs routine, with a full explanation of each movement here

Functional Range Systems: Kinstretch Homepage (Free!)

FRS is the company that owns the rights to Kinstretch. They offer certifications to become a Kinstretch provider.

Functional Range Systems: Find a Provider (Free!)

This search mechanism on the FRS website allows you to enter your location and see if there are any certified Kinstretch providers near you.