This Kinstretch session focuses on enhancing joint health and expanding your range of motion through Controlled Articular Rotations (CARs) and the use of targeted tension. Led by Pieter, the class introduces "self-rigging" techniques, teaching you how to use resistance bands and straps anchored to your own body to add tension to your training without needing external equipment.

Key segments of the session include:

• Joint Lubrication (Full-Body CARs): You will begin with a "car sweep," performing slow, deliberate rotations for the neck, spine, scapulae, shoulders, elbows, knees, and hips. This process acts as a way to "lubricate" the joints and helps the brain build a "mental map" of your available range of motion.

• The Power of Irradiation: A core concept of this session is irradiation, where you create tension throughout your entire body to isolate and strengthen specific tissues. By squeezing your muscles and maintaining a rigid torso, you ensure that the movement is coming purely from the targeted joint rather than through compensations like spinal twisting.

• Shoulder & Hip Specialisation: The class prioritises the main "ball and socket" joints. You will use straps for isometric contractions (PAILs) to strengthen the shoulder in internal and external rotation. For the hips, you will work through rotations and passive range holds in deep flexion to help "own" ranges of motion that the body cannot yet actively control.

• Knee & Elbow Rotation: Specific attention is given to the rotational capacity of the knees and elbows. Using bands, you will practice driving rotation against resistance to build tissue resilience in these often-overlooked areas.

The primary goal of the session is to work within a pain-free range. Pieter encourages using modifications, such as sitting against a wall for back support, to ensure your focus remains entirely on the joint being trained.