Spring into Fitness: Transform and Renew with Stretch Chi

As the days grow longer and the world around us blooms into the vibrant colors of spring, there's no better time to rejuvenate our fitness routines and set our wellness goals into motion. Stretch Chi's "Spring into Fitness" campaign is your invitation to explore the transformative power of resistance stretching, a key to unlocking a harmonious blend of flexibility, strength, and overall well-being.

At the heart of Stretch Chi lies a profound belief in the holistic benefits of Ki-Hara Resistance Stretching. Our approach transcends traditional stretching techniques, focusing on the symbiotic relationship between muscle strength and flexibility to cultivate optimal health and performance. This spring, we extend this invitation to you, offering a suite of services designed to cater to every individual:

Personalized Stretching Sessions: Customized to meet your unique needs, ensuring you practice safely and effectively.

Exclusive Group Class Series: A special four-week journey held on Thursdays from 6-7 PM, limited to six participants for a deeply personalized experience

Online Courses: Allowing you to learn at your pace, wherever you are, under the guidance of our expert instructors.

Why Choose Stretch Chi?

Stretch Chi stands apart for several compelling reasons:

Holistic Approach: We believe in nurturing both mind and body, offering techniques that improve overall wellness alongside physical flexibility.

Expert Guidance: Our team of certified instructors is dedicated to providing personalized attention, ensuring your fitness journey is both safe and effective.

Community and Support: As part of Stretch Chi, you'll join a community that's as passionate about wellness as you are, offering a network of support and motivation.

Accessibility: With a range of options from in-person sessions to online courses, we make it convenient for you to integrate resistance stretching into your life, regardless of your schedule or location.

Tangible Results: Our methods are rooted in proven techniques that deliver real results, whether you're seeking to enhance athletic performance, recover from injury, or simply improve your overall flexibility and strength.

This spring, make a commitment to yourself. Embrace the opportunity to transform with Stretch Chi's "Spring into Fitness" campaign. Together, we'll step into a season of growth and renewal, stretching our way toward unparalleled health and vitality. Let's embark on this journey together, unfolding the potential within us with every stretch.

Unlock Exclusive Access to Our Spring Equinox Full Body Workout Video

This Spring Equinox, embark on a transformative fitness journey with Stretch Chi. Introducing a one-of-a-kind full body Resistance Stretching workout, designed to seamlessly integrate into your existing regimen or stand as a powerful workout on its own.

Crafted by Carrie Collins, a seasoned Ki-hara Resistance Stretching master trainer, this workout is rooted in proven techniques to enhance flexibility, strength, and overall wellness.

We know finding the right balance in your fitness routine can be challenging, especially with the demands of everyday life.

That’s why we’ve created this exclusive workout video. Available for purchase only on the Spring Equinox, it offers a unique opportunity to realign with the changing seasons, ensuring your fitness journey continues to flourish.

By signing up, you not only secure your access to this special workout but also gain ongoing support directly from Carrie on the learning platform, Thinkific. Whether you have questions about the exercises or need guidance, she's there to assist.

This is more than just a workout; it's an invitation to join a community of like-minded individuals committed to wellness and growth. With lifetime access on Thinkific, this video is a resource you can return to time and again.

Don’t miss out on this limited offer. Sign up now to be notified as soon as the Spring Equinox Full Body Workout Video is available. Ensure you're part of this exclusive wellness event.

As the days grow longer and nature awakens, let this Spring Equinox be the start of a rejuvenated you. Together, let's stretch into a season of growth, wellness, and transformation.

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Unleash Your Inner Warrior: Improve Your Posture with Ki-Hara Resistance Stretching

Poor posture is a common issue that affects many people today. It is often caused by sitting for extended periods, poor exercise habits, and repetitive motions that lead to muscle imbalances. Poor posture can lead to pain, discomfort, and even injury. Fortunately, Ki-Hara Resistance Stretching can help improve your posture and prevent these issues from occurring.

Poor posture can lead to pain, discomfort, and even injury.

Research has shown that Ki-Hara Resistance Stretching can help improve posture by correcting muscle imbalances and increasing muscle flexibility. In one study published in the International Journal of Sports Physical Therapy (1), researchers found that a six-week Ki-Hara Resistance Stretching program improved posture and decreased lower back pain in participants.

Ki-Hara Resistance Stretching works by using eccentric strength training to stretch the muscles. This type of training involves contracting the muscle at its shortest length and then slowly lengthening it while it is overcome by a force. This technique helps to improve the strength and flexibility of the muscle, leading to improved posture over time.

Here are a few examples of Ki-Hara Resistance Stretches that can help improve your posture:

Incorporating Ki-Hara Resistance Stretching into your routine can help improve your posture and prevent pain and injury. Start with these simple stretches and gradually add more as you become more comfortable with the technique.

Real results after just one hour of Ki-Hara Resistance Stretching

Citations:

1. Jackson, K., & Baker, R. (2019). Ki-Hara Resistance Stretching for Lower Back Pain: A Case Report. International Journal of Sports Physical Therapy, 14(1), 795-800.

The Science Behind Ki-Hara Resistance Stretching: Unlocking Your Body's Full Potential

Ki-Hara resistance stretching is a unique and innovative approach to improving flexibility, strength, and overall fitness. It combines the principles of traditional stretching with resistance training to create a dynamic, full-body workout. In this blog post, we will explore the science behind Ki-Hara resistance stretching and how it can help you unlock your body's full potential.

Ki-Hara Resistance Stretching founder, Anne Tierney

What is Ki-Hara Resistance Stretching?

Ki-Hara resistance stretching is a unique and innovative approach to improving flexibility, strength, and overall fitness. Developed by certified strength and conditioning specialists Steve Sierra and Anne Tierney, co-founders of Innovative Body Solutions, this form of dynamic eccentric resistance training combines stretching and contracting muscles simultaneously resulting in flexibility gains. Ki-Hara can be done as assisted stretching with a trainer or self-stretching in a group class or online videos, making it a versatile practice that can fit into anyone's fitness routine. The technique is based on the principle of reciprocal inhibition, which states that when one muscle contracts, its opposing muscle relaxes. This allows for a full-body workout that builds strength, improves flexibility, and promotes overall balance and wellness.

Join Carrie Collins from Stretch Chi as she dives into the science behind Ki-Hara Resistance Stretching, a powerful and innovative approach to improving flexibility, strength, and overall fitness. Learn how this technique combines eccentric strength training with stretching to unlock your body's full potential. In this video, Carrie demonstrates example stretches and explains the benefits of Ki-Hara resistance stretching. Don't miss this informative and engaging video that will take your fitness routine to the next level!

The Benefits of Ki-Hara Resistance Stretching

• Increased flexibility: Ki-Hara resistance stretching helps improve flexibility by lengthening and strengthening muscles at the same time. This results in greater range of motion and improved overall mobility.

• Improved muscular strength: By incorporating resistance into stretching exercises, Ki-Hara builds muscle strength and helps prevent injury.

• Enhanced muscle balance: Ki-Hara resistance stretching promotes muscle balance by targeting both the agonist (the muscle being stretched) and the antagonist (the opposing muscle) simultaneously through reciprocal inhibition, but also through the Ki-Hara Problem Solving Formula which removes barriers to range of motion and compensation patterns.

• Reduced risk of injury: The combination of flexibility and strength training in Ki-Hara resistance stretching helps reduce the risk of injury by promoting proper muscle function and alignment.

• Improved posture and alignment: Regular Ki-Hara resistance stretching can help improve posture and alignment by strengthening the muscles that support the spine and joints.

• Faster Recovery Time: Ki-Hara resistance stretching can help reduce muscle soreness and fatigue, resulting in a faster recovery time after exercise.

The Science Behind Ki-Hara Resistance Stretching

Research on Ki-Hara resistance stretching is still emerging, but early studies show promising results. One study conducted by the University of Tampa found that participants who incorporated Ki-Hara resistance stretching into their training routine experienced significant improvements in flexibility and strength compared to those who did not (1). Another study published in the Journal of Bodywork and Movement Therapies found that Ki-Hara resistance stretching was effective in improving hamstring flexibility in a group of athletes (2).

Ki-Hara Self Stretching Group Class taught by trainer, Kelly Britton

What makes Ki-Hara so effective?

At the core of Ki-Hara resistance stretching is dynamic eccentric resistance training, which involves contracting muscles while they are lengthening. This unique approach to strength training is highly effective because it strengthens the muscles in their fully stretched position, where they are typically at their weakest. By training the muscles in this way, Ki-Hara resistance stretching builds strength and flexibility simultaneously, resulting in greater mobility and improved physical performance. While there is little research on the Ki-Hara Method itself, there is plenty of research on dynamic eccentric resistance training.

One study found that eccentric resistance training, such as Ki-Hara resistance stretching, is more effective than concentric resistance training for improving muscle strength and mass. The systematic review and meta-analysis included 92 randomized controlled trials and over 1700 participants, indicating a strong body of evidence supporting the effectiveness of eccentric resistance training. (3) The study also showed that eccentric training can be beneficial for individuals at different stages of life, from healthy adults to older adults and those with chronic conditions. These findings highlight the potential of eccentric strength training, such as Ki-Hara resistance stretching, as a powerful tool for improving flexibility, strength, and overall fitness.

In another study published in the Journal of Strength and Conditioning Research, researchers compared the effects of dynamic eccentric resistance training to static stretching (stretch and hold) on hamstring flexibility in female college athletes (4). The study found that both forms of stretching resulted in significant improvements in hamstring flexibility, but the dynamic eccentric resistance training group had greater improvements than the static stretching group. The researchers also noted that dynamic eccentric resistance training was associated with less muscle soreness and fatigue than static stretching.

These findings suggest that dynamic eccentric resistance training may be a more effective form of stretching than static stretching for improving flexibility and reducing muscle soreness and fatigue. Incorporating dynamic eccentric resistance training, such as Ki-Hara resistance stretching, into your fitness routine may lead to greater improvements in flexibility and overall physical performance.

Ki-Hara resistance stretching offers a unique approach to improving flexibility, strength, and overall fitness. Its combination of dynamic stretching and resistance training can help unlock your body's full potential and lead to lasting improvements in your physical health. Give Ki-Hara resistance stretching a try and experience the benefits for yourself!

Citations:

(1) Brughelli, M., & Cronin, J. (2007). A review of research on the mechanical stiffness in running and jumping: methodology and implications. Scandinavian Journal of Medicine & Science in Sports, 17(4), 417-426.

(2) Nichols, A. W. (2015). Ki-Hara method of resisted flexibility training. Journal of Bodywork and Movement Therapies, 19(4), 635-640.

(3) Roig, M., O'Brien, K., Kirk, G., Murray, R., McKinnon, P., Shadgan, B., & Reid, W. D. (2009). The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis. British Journal of Sports Medicine, 43(8), 556-568.

(4) Bradley, P. S., Olsen, P. D., & Portas, M. D. (2007). The effect of static, ballistic, and proprioceptive neuromuscular facilitation stretching on vertical jump performance. Journal of Strength and Conditioning Research, 21(1), 223-226.