We are back at the form lab in Portland,
where it's all about taking the moves
that you learn here and incorporating
them into your daily lives.
We're doing things a
little differently today.
This is coach Craig. Say hi.
Hey, how are we doing today?
And he specializes in something
called kin Stretch, which is new to
the forum lab and also something you
really can't find anywhere else.
So I'm sure people already at home are like,
what is Kim Stretch?
Tell us what it is. Yeah,
so kin stretch is strength
training for your joints,
looking at how much you you.
And express internally to be able to
express more external feats of strength.
The better you are able to
control the internal environment,
the more injury mitigation you're gonna
be able to create through the process
of strength training your joints.
And then you were saying too that like
some of these movements that we're
going to do can actually help us,
not hurt ourselves. Absolutely.
Absolutely.
So if we look at the equation
of once load exceeds capacity,
injury occurs can stretch,
allows you to increase your capacity,
increase your capacity,
increase your capacity.
So injury
does not occur. I love
that. OK, so we've got a few
different movements that
we're gonna show you today.
Yep. What's the first move?
First, we're gonna look at what's
called a controlled articular
rotation of the shoulder.
The shoulder is a ball and socket joint.
So it means we flex, we extend,
we AB AD sweating it, Bernie's.
So we're coming all the way up into
that end range, shoulder flexion.
And then we're going to rotate
all the way back, keep reaching,
keep reaching, reach, reach,
reach until we get all the way around.
And then we can reverse that,
reaching back, rolling, collecting our suit.
Coming right up and over.
So that is our controlled articular
rotation of the shoulder.
Why is that important?
It's important to get information
through the deepest level of what we've
heard to as the capsule of the joint.
The capsule of the joint connects
directly to the central nervous system,
which allows continuous movement
through time and space.
OK, all right, what else do we got?
We got our hip car,
hip car going down to the ground for these,
so we're going to take a position.
On our map, OK. Hip joint is a
ball and socket joint as well.
So I want to place my knee here.
Yep, we're gonna bring the knee
into a full flex position.
End range going to as much
AB duction as we can.
Ohh my gosh, rotating as far back and.
Around ohh. My goodness. Excellent.
We'll do one more just because
it's so good for you internally,
rotating this, coming back and
around that is our controlled
articular rotation of the hip.
And I know I already said this,
but that actually feels
really good. Really good.
Stretch your hips like that.
OK, so shoulder hip,
we're gonna go to the thoracic spine.
This one's gonna be a little
different, but OK. In here.
So we're going to cross like this, OK?
Giving yourself a big hug and then
we're going to round our back.
From here, we're going to
rotate our left shoulder back.
Push the left shoulder down to the ground.
Now you're going to reach
your rib cage forward,
now all the way forward.
Take your right shoulder,
reach it back, right shoulder,
reach it down and roll back around.
Getting our spines to move.
We want our spines to move like
a nice chain on a bicycle. It's
a it feels good,
does feel really good. Like really good
to do this. And so people,
they're coming here to see
you get all stretched.
This is just simple things too
that we can do at home.
Absolutely, absolutely.
It happens on a 24 hour time frame.
If I'm in line at the grocery store,
I'm doing a scapular car.
If I'm making my coffee,
I'm doing finger cars. Ohh.
My goodness. Right. OK. There's
all kinds of different. Every
single joint needs to
move. Ohh. I love it. OK.
Alright. Well thanks so much.
Awesome. Thank you so much.
Thank you. In this kind stretch.
Never heard of it. Never done it.
But here we are. Here we are.
If you wanna try it yourself,
we're gonna have all of this right on
the 207 section of our website for you.
And stay with us.
207 is back right after this.