This Kinstretch session, led by Pieter, introduces a more advanced programme focusing on self-rigging techniques to enhance joint capacity. By using bands and straps anchored to your own body, you will learn to create targeted tension and resistance to improve the health of your shoulders, hips, and knees.

Key segments of this session include:
• Deconstructed Joint Priming (CARs): The class begins with a "CAR sweep," but with a focus on breaking movements into smaller components. You will work through cervical spine (neck) and spinal rotations in specific planes of flexion and extension to isolate movement and build better control.
• Irradiation and Intensity: Pieter emphasises creating full-body tension (irradiation) to isolate the joints. You are encouraged to work at 40-60% intensity, moving as if through "wet concrete" to stimulate the tissues surrounding the joints.
• Advanced Hip and Shoulder Work: The session utilises quadruped (all fours) positions to challenge the shoulders and hips through rotations and isometric contractions. Highlights include Infinity Swimmers for the shoulders and self-blocked internal rotations.
• Self-Rigging for Lower Body: You will use straps and bands to "rig" your feet and ankles, providing resistance for hip internal/external rotation and knee flexion.
• Passive Range Holds: The session concludes with hip flexion holds, where you actively attempt to maintain a position at the end of your range to build strength in "passive" spaces.

Practical Considerations:
• Equipment: You will need a resistance band, a yoga block (optional), a strap/belt, and a tennis ball.
• Modifications: For those with knee discomfort, Pieter provides supine (lying on your back) regressions for several movements to ensure a pain-free experience.
• Nervous System Awareness: The session finishes with a reminder to listen to your body’s capacity on the day; if you feel fatigued, you should dial down the intensity to match your current energy levels.
This programme is designed to help you remap your joint workspace and develop a deeper connection between your mind and your body's movement capacity.