What Is Kinstretch? A Breakdown From a Physical Therapist Who Actually Uses It
This post is your go-to resource for understanding what Kinstretch is, how it works, why it matters, and whether it’s right for you. I’ll walk you through everything from the basics to the deep nerdy bits.
As a physical therapist with nearly a decade in the field, getting certified in Kinstretch was one of the best things I’ve ever done for my own body, for my clients, and for my life in general. It was such a game-changer that I built an actual Kinstretch studio inside my clinic, just so I could help more people locally — and so I could film more classes to help those in training with me from afar in Operation Human First.
Let’s dive in and help you understand what Kinstretch is.
What Is Kinstretch?
Starting with the basics -Kinstretch is a movement enhancement system that develops maximum body control, flexibility and USABLE ranges of motion.
In plain English:
Kinstretch is a body-based practice that helps you build mobility, flexibility, strength, body control, and joint resiliency.
Yes, it includes stretching, but it's not “just stretching.” And it’s not the same as yoga either.
If you’ve heard “Kinstretch” and pictured yoga, I get it — “stretch” is literally in the name. But the reality is, Kinstretch is different. So different that I made a whole video and blog for you to help you understand the differences between Kinstretch and yoga — you’ll find that linked here.
How Is Kinstretch Different From Traditional Stretching?
Kinstretch doesn't just aim to increase your flexibility. It also backfills that flexibility with strength and control — which is what makes the new range of motion actually useful and sustainable.
It’s not just about being bendy. It’s about building strong, adaptable joints that you can actually use.
And that’s why people who normally hate stretching actually love Kinstretch. It feels like training, rather than just passive stretching. You're building something functional and your nervous system notices.
When you train a position instead of just stretching into it, your brain tags that range of motion as important. That means you're more likely to keep that range of motion over time.
What Does a Kinstretch Class Look Like?
Kinstretch is typically taught in a class format — either in-person (like at my studio) or online through platforms like Operation Human First. Whether you’re joining me or another Kinstretch instructor online or attending someone’s class locally, here’s how it often goes:
1. Priming The Body With CARS
CARs stands for Controlled Articular Rotations, and they’re joint-focused movements that wake up every muscle around the joint — and go even deeper into connective tissues like the joint capsule. If you’ve never heard of CARs before, I created a full guide along with everything you need to know - including follow along tutorials for you - here.
Why we start with CARS:
They great for setting the stage and priming your joint for work (which often improves your outcomes afterwards).
They’re an incredible self-assessment tool.
You'll start to notice which joints feel smooth, which feel sticky, and where you might be limited or even in pain.
2. We Find Your True End-Range Stretch
Next, we move into targeted stretching — but not in the way you might expect.
Let’s say it’s a hip-focused class. I’ll guide you into a position (maybe something that looks like pigeon pose), but the goal isn’t to replicate yoga. Instead, we use that position to scan the joint and find your personal area of restriction. Everyone ends up in a slightly different version of the stretch — because your hip is not my hip.
This is where Kinstretch shines. It’s not about forcing everyone to fit one mold. It’s about teaching you how to assess your own body and adapt the stretch to meet your specific limitations.
So in a room with 15 people, you’ll often see 15 different variations of the same position — and that’s exactly how it should be.
3. We Train the Tissue in That Range — aka PAILs & RAILs
Once we’ve identified your most restricted area and spent time passively stretching, we immediately start training that range of motion. This is where we use isometric loading techniques called:
PAILs: Progressive Angular Isometric Loading
RAILs: Regressive Angular Isometric Loading
Don’t worry about memorizing the names — the takeaway is this:
We strengthen both the tissues that are lengthening (limiting you) and the tissues that are shortening (actively pulling you) in that new position. That’s what creates long-term range of motion gains that actually stick — and that your nervous system agrees are safe to keep.
I’ve got another full breakdown explaining PAILs & RAILs and how you can start using them here for you if you're curious to learn more.
4. We Backfill With Strength and Control
From here, we plug in other training tools like:
Passive range holds
Liftoffs
Eccentrics
End range rotations, etc.
All of these are ways of helping your body own and demonstrate strength and control in the new range — not just get there passively, but truly control it, stabilize it, and actually function well in it.
That’s what I mean when I say Kinstretch doesn’t stop at stretching. It’s a full-spectrum practice that helps you create more range of motion to improve your mobility while also making it usable.
Who Is Kinstretch For?
Short answer? Basically everyone.
In my in-person Kinstretch classes, I’ve got high-performing sprinters training next to people who just need a reason to get off the couch. And both are getting value out of the same class — because they’re learning to meet their body where it’s at. And, they’re both humans with hips, spines, shoulders, and so on that need and benefit from attention.
One person might be gaining new range of motion.
Another might be reinforcing existing mobility with control.
Another might just be learning to move again for the first time in years.
And Kinstretch supports all of them.
What About People With Hypermobility?
Excellent question — and one I get a lot.
If you’re hypermobile, you don’t need more range. You need more strength and control in the range you already have. And that’s where Kinstretch becomes even more valuable — because we can dial up the strengthening component and dial down the stretching where needed.
In Operation Human First, I include specific guidance and class modifications for hypermobile folks, so you can adapt every class to support your unique needs and avoid overtraining already-lax joints.
Why I Teach Kinstretch (and Why It Works)
Kinstretch is an incredible tool for helping you:
Improve your body’s map your joints (called cortical mapping)
Uncover your areas that need attention (before they start “screaming” for it)
Learn how to assess and monitor your joints
Create usable and functional ranges of motion
Build strength in hard-to-access ranges
Stay mobile and move more freely for the long haul
When taught well, it truly teaches you how to explore your body — and it gives you the tools to improve it.
Want to Try Kinstretch?
If you’re ready to try a Kinstretch class, I’ve built out a full online Kinstretch platform called Operation Human First where you can jump into on-demand classes from home — no experience needed.
You’ll learn:
How to assess and explore your joints
How to explore, stretch, and train each joint effectively
How to improve your mobility and function in each joint
How to build long-term resiliency and a body that moves freely
And you’ll get access to my Kinstretch video series and library where I walk you through everything — including topics like CARS, PAILs & RAILs, and how to modify for hypermobility, and loads more. I poured everything I’ve learned — as a physio and as a human — into the Operation Human First system and my classes. And, Kinstretch is an important part of that system for many of the reasons outlined in this article!
Thanks for reading. Go move freely & be well!
Author: Alex Murphy | Physical Therapist, Kinstretch Instructor, FRCms, FR, FRA, FRSC
