Disregard that comment - just found it :)

@@kevinhackett7773 hey Kevin! Great question actually, you’re probably not the only one wondering so I’ll still answer :). It can be found in the “Pelvis, Low Back, and Hip Class Series” and it is Class #5 titled Pelvis on Hip Internal Rotation! Since so many of the hip internal rotation classes are in the “Joint Specific Classes” section under “Hip”, I think a lot of people will look for it there! Appreciate the message! 🤗

Thank you so much for taking the time to leave a message! You're so welcome and I'm glad it was helpful for you! :)

@@kjones2008 …challenge accepted 😂😂😉

Huge appreciation for you as well! Thank you for not only taking the time to leave a message/comment, but also of course for the kind words. I'm grateful to hear that this is helpful for you and grateful for you engaging with the video to support my mission of helping yourself and others! 🙏🏻🤗

Thank you so much for the message, Jacob! Believe it or not, I try to respond to every single message on here, regardless of how old the video is! By leaving a comment you are supporting me and my mission to help people with these videos, so I try to make it known that your support (every comment, like, share) is appreciated by at minimum reading/responding to every message! Thank you so much for letting me know that the videos have been helpful and for delivering your message through this means. I'm very glad that it has been helpful to you! Operation Human First is not going anywhere anytime soon, so feel free to join whenever it feels right for you! Glad to help bridge the gap and have a lovely rest of your day :).

Thanks for the question, Kristen! I'm going to be real with you here. There is no "yes or no" answer to your question as every case is different. I'd have to assess someone in order to know what is or isn't indicated for them. The best answer I could give to your general/broad question here would be "In some cases, yes. In other cases, no." Not every labral tear is the same and despite what you may see on the internet (which is notorious for over generalizing) there is no one-size-fits all exercise or exercise program for injuries like labral tears. I hope that makes sense! :)

​@@AlexMurphy.Thank you for the reply.

@@kristenkagan4282 Of course! If you need any help finding a practitioner in your area that may be able to assess you and offer you some personalized recommendations, don't hesitate to let me know and I'll do my best to help you with that. Enjoy the rest of your day! :)

Thanks so much for the message and you're so welcome! I'm glad the video was helpful for you! The cues/tips in the video are definitely fun things to play with in any hip IR stretch or setup that you're exploring (90/90 included)! Well done! :)

Thank you very much for the kind words! You're right, getting the videos seen by those that will benefit from them on KZbin is a puzzle that I have yet to figure out! That said, every view and every bit of engagement on the videos does help a ton, so thank you for taking the time to leave comments, like videos, and so on! I truly appreciate it :)

Thank you so much for taking the time to leave a message and I'm glad to hear it was helpful for you! :)

Thank you for the message and I'm glad it was helpful! :)

@@staceybrooks553 Hi Stacey! Thanks so much for the message and for sharing your experience! I truly appreciate it :). I’m so glad to hear you’ve noticed the improvement in your range of motion and love your energy/excitement/commitment to continuing to work on it!! Well done and keep going, Stacey! 👏🏻🤗

❤

@@AlexMurphy. strengthening the lower body exercises?

Thank you so much for the message! It is never too late :). GOOD FOR YOU for doing the routine weekly for the past year! 👏🏻 Thank you for sharing and keep it up!!

@@oldpt519 thank you so much for the message and kind words! I’m so glad you found the video and break down helpful! :)

Thanks so much for the message and you're so welcome! I'm glad to hear it was helpful!

Thanks so much for the message and I'm so glad to hear that it was very helpful for you! :) That's great that you're beginning CARs work! If it helps you, I have a full body follow-along tutorial for CARs here: kzbin.info/www/bejne/sGimaGWQp9CIeqs You'll also find a CARs playlist on my channel with more detailed tutorials for every single joint and videos speaking to the "why" and "how" behind CARs. Take care! :)

Thank you so much for the message! I do offer videos and classes for toes, yes! That being said, please bear in mind that I have not assessed you or your injury and do not have the information that I would need to make recommendations specific to your case. That said, to answer your general question, you'll find a playlist of free videos for toe mobility on my channel titled "All Things Toes", and I'll leave a link for you here: kzbin.info/aero/PLRreJv4T8NnkHlqUSx4jwmyk97kDPTVAg. You'll also find entire classes for toes in my online mobility subscription called Operation Human First, which I'll also include a link for. The subscription gives you access to libraries of classes for every joint in the body, including toes, for the price of one in-person Kinstretch class! Here is a link: operationhumanfirst.com/. I hope that helps and I wish you all of the best on your recovery and mobility journey! :)

Hi Jennifer! Thanks for the questions! I’m sure you’re not the only one wondering these things! In terms of Kinstretch having a self-assessment and plenty of education/information built into it - the answer is largely yes. The reason for this is that when you go get certified and trained in “Kinstretch” you must gain an understanding of what makes Kinstretch unique. Two of the foundational pillars of Kinstretch and what make it unique are exactly those pieces: self assessment and education. Without those, it can be argued that you are no longer actually providing “Kinstretch” and rather you’re just doing a “mobility class”. Does that make sense? ***That being said***, and I can only speak to my own program as I cannot speak for my colleagues, programs like mine will include the information and self-assessment elements both because that “IS” Kinstretch but also because many people out there have slightly different needs and desires and they actually want more information and guidance or to learn where their limitations are so they know which classes to choose. So, to meet the needs of yourself and people in your shoes that do not want to do the self assessment or go through all of the information and who just want to do a class, and to meet the needs of the others that DO want those things, I put those sections into the subscription and recommend that people do them but also acknowledge that I know some people are just going to join and skip those sections and start doing random classes and that is fine as well. If we were to not include those sections at all, we’d leave the many people that want those things totally hanging! If someone both doesn’t want that info and is also easily overwhelmed I usually recommend that they choose one joint they want to work on, and pick one or two classes for that joint and focus their attention there for a month or so and simply ignore the rest. I hope that helps and makes sense! :)

@@AlexMurphy. thanks for the comprehensive answer!

@@Jennifer-wr9si You're so welcome! Glad it was helpful! :)

You're SO welcome! If I remember correctly the first person that got me thinking about jaw CARs (and may have even demonstrated both versions) was Moses Bernard, who is a chiropractor that was originally from Saskatoon and now operates out of Tampa! My memory is failing me on this one and I don't remember the origin for me here, but Moses comes to mind and is a fairly forward thinking practitioner so he is my best guess!!

Thank you so much for the message and kind words!! Very glad to hear that the videos have been helpful for you! While helping people through these means is a strong suit of mine, social media is not 🙊😂. So, I truly appreciate your support including any and all engagement on the videos to help increase the views so I can hopefully help more people! Thanks again and hugs from Sask! 🤗

@@AlexMurphy.Well it looks like it is, could of fooled me haha. Definitely will. I have a question, I’d like to get your programs, but wondering if you have something I can pay for and use once off, or is it subscription only? Thank you. Roxy

@@roxsta1113 Hi Roxy! Great question! Right now my online classes are all held within Operation Human First, which is a subscription based platform. However, I’ve created a lower price point option that allows you to access hundreds of videos and libraries of classes for every joint for the price of a single in person class with me each month. You have the freedom to start whenever you’d like, stay as long as you’d like, and you can cancel anytime with just a few clicks in your account settings. There is lots of guidance and structure provided within the subscription but some people simply choose to use it to access the classes and do whatever class feels good for them that day/week and that’s fine. Hope that makes sense! :)

@@krishnapratapmalik173 thanks so much for the message and I’m so glad to hear this was helpful for you! :)

Alex, Right side lying, left knee shifted and lifted, right knee adducting … wow, did I hear and feel a couple crunchies from that right multifidus complex. Mine has decided its job in life is to be so tight it can double as a medical girdle. 😂 It’s an interesting sensation to get a bit of mobility in an immobile muscle. And the standing work definitely hit those glute meds. 10 reps in and they were chattering at me, maybe a light cuss word or two. (It’s the closed chain hip CARs sibling.) Thanks 👍👍 Kira

@@kjones2008 Hi Kira! 🤗 You had me laughing out loud twice while reading this (once with the medical girdle and again with the sibling of the closed chain hip CARs - which is so true!!). Glad you enjoyed the class and hope it was worth the R rated language coming from your glutes 😂🙊. Always appreciate your support and the time you take to leave a comment! Appreciate the laughs as well! 😂

Thanks so much for the message and I'm so glad that you found it helpful! Sound's like you know your body well! You're right, as with any exercise, if we do too much we can experience tightness afterwards! Good job grading your exposure as you get started! :)

@@AlexMurphy. Lol...yea I learned the hard way like most of us. Many things we do whether healthy or not, less is more!😁

@@tzk121 the silver lining of learning hard way we are less likely to make the same mistake! 😉

@@Donee Thank you! 🤝

Thanks so much for the message and yes, you are absolutely right! :)

Hi Jack, thanks for the question! It is worth bearing in mind that every case of osteoarthritis is unique and can have various variables at play. As such, I cannot say if this will help "YOUR" osteoarthritis. I can say that in GENERAL exercises like CARs can be very helpful in delaying the onset or progression of osteoarthritis. You'll find more information on exactly how they can help here: operationhumanfirst.com/blog/what-are-joint-cars

Thank you so much for the message, Cecilia! You're not alone! Many people struggle with the toe CARs initially! Because it is such a common struggle I've created two videos to help you with this! The first one walks you through toe CARs in more detail while offering both beginner and advanced options for when you progress! That one can be found here: kzbin.info/www/bejne/gYemnolpnramZrc The other helps walk you through ways to get your basic or beginner toe CARs to come along a little faster if you're struggling and that video can be found here: kzbin.info/www/bejne/on6lon-ZaLWHfdk Both of these are in the "All Things Toes" playlist on my channel as well if you want or need more toe videos! I hope that helps!! Drop me a message anytime, ok? 🤗

Thank you SO much for the message, Karen! I appreciate it :). And, I’m SO glad to hear that you found this helpful and I’m grateful that the videos are helping you on your journey! Wishing you the best! 🤗

Hi Kevin! Thanks for the question. In terms of when (and how) you apply isometrics like PAILs/RAILs, there really ins't a "one size fits" all answer. Or, in this case, a "one time fits all". When/where we program these and with what parameters (length, intensity, etc.) all depends on the desired goal or outcome as well as many other things like what other physical demands that person has in their day or training. Ultimately they can be implemented before, during, or after gym sessions in addition to on their own day. The question or which option is best for YOU is not one I can answer without knowing you and having more information. I hope that makes sense!

@@AlexMurphy. Thanks for the answer! And yes it makes a lot of sense :)

@@kevinhejj glad to hear it! Don’t hesitate to reach out with any other questions in the future as well!

Thanks for the message, this is a great question! "FAIR" stands for "femur on acetabulum internal rotation", which is just a short way of saying that your thigh bones are spun inwards (causing your feet to be further apart). Hope that helps! :)

Thanks for the question! You’re 100% correct! Your knees will stay slightly elevated the entire time :). Hope that helps!

Hi Kira! Thanks so much for the message and support here! Glad you enjoyed this one, it is kind of sneaky, isn’t it? 🙊😂

It absolutely does!! Glad you enjoyed it, Kira! 🤗

Thanks so much for the message, Patrick! And, you’re so welcome! 🤗🤝

Glad to hear that you enjoyed the video :). Yes the ads certainly are a drawback of free content on free streaming services like KZbin. If you'd like to get away from the ads another option for you is moving from KZbin over to my online platform (Operation Human First) and watching the classes there as you'll never see an ad there! Rather, for the same cost as only one in-person Kinstretch class per month you'll have access to hundreds of videos (including loads of classes) and you'll never have to deal with any ads! I'll leave a link for you here in case this interests you. Hope that helps and enjoy the rest of your weekend! operationhumanfirst.com/

Thanks for the message and question! There is no "right" or "wrong" answer to this and it varies. They can be done before or after your workout and what makes the most sense for each person varies. At the end of the day for most people beginning this type of work we are simply happy with them getting them done each day at all and exactly where they insert them into their days, or even more specifically their workouts, is a non-concern. When someone is further along and we are really trying to optimize things then we will look at everything they are doing, their goals, and determine where/when they will get the biggest return on investment by inserting these into their day/training!

Welcome to Kinstretch and I hope you enjoyed your first class! You could pair it with a shorter hip ER class, but for most people if it’s their first class or first time dipping into Kinstretch I’d say do it on a different day! This class is from Operation Human First and is shorter that most classes (most Kinstretch classes are 60-75 minutes) as my users prefer shorter classes and those that like longer classes like to pair classes exactly like you just said and do two classes in a day such that they still get 60-75 minutes of work in. However, most of those people have been doing the classes for quite a while this class is quite challenging! There are many hip IR and ER classes that appear before this on in the subscription that are more entry level focus, those would be good ones to pair up in the early phases if you wanted. This one you could go either way on but if you found it quite difficult you might want to do it on its own day for now :). Hope that helps!!

@@AlexMurphy. great, thanks so much! I'm a yoga teacher and love to dip my toes into different stretching modalities. I'll definitely try more kinstretch classes on your channel to get more familiar with it. I love your content 👍

@@SchnattaLieschen That is wonderful, good for you! Many of the yoga teachers that I work with have reported that Kinstretch compliments their yoga practice really nicely! Enjoy :)

Thank you so much for the messages and I'm so glad to hear that tip was helpful for you!! :)

Indeed I did! It is pretty wild how much influencing our ribcage can impact shoulder mobility, isn't it!? :)

Hi there, thank you for the message and I'm so glad that you find it helpful! The creators of Kinstretch have not written books speaking to the science behind the practice itself. Rather, they share this information via seminars. As such, the best way to understand how and why this type of training works and what scientific evidence it is based on would be to go straight to the source and take a FRC/Kinstretch seminar with them. Further, you can also look at the literature on the concepts utilized in Kinstretch. As a basic example, rather than looking for scientific studies or literature on PAILs and RAILs (which you won't find) , one could look at the literature on isometrics (which you'll find a lot of and is what PAILs/RAILs were developed based on). I hope that makes sense. A third option would be to experience Kinstretch and try an online platform like Operation Human First as in addition to the Kinstretch classes (which includes a full shoulder library) you'll find Education sections that speak to the "how" and "why" this training works. I'll leave a link for you here. I hope that helps! operationhumanfirst.com/

Thank you for the message and kind words! You can find the yoga blocks that I prefer along with a bunch of other Kinstretch, mobility, and strength equipment that I like/use on my Amazon storefront which can be found here: Canada (Amazon.ca): www.amazon.ca/shop/coach_alexmurphy/ United States (Amazon.com): www.amazon.com/shop/coach_alexmurphy/

Thank you very much for the message and I’m glad it was helpful for you! :)

Thanks so much for the message and I'm so glad to hear that you're feeling amazing after following along! Wonderful that your breathing and ribcage feels more spacious! I truly appreciate you letting me know that the videos are helping you a lot! It can be so hard to know if I'm having an impact or helping people by posting these, so you letting me know that this is the case really helps me stay motivated to keep putting videos up! :)

Good morning and thank you so much for the message! I'm so glad to hear that the videos are making a difference for you! It can be hard to know if I'm having an impact or helping people like I hope with this videos, so I truly appreciate you letting me know! It helps me stay motivated to keep posting videos here! Regarding hip CARs on the new hip, your experience with them feeling great post-operatively is not uncommon! A lot of people see and feel a lot of benefit from integrating hip CARs into their life post-surgery. That said, in terms of modifications that should be made for YOU, this is is unfortunately something I cannot answer online without having assessed you. Further, there are certain time periods post-operatively where we have to avoid certain movements, including some of the movements in a hip CAR, so we have to make some modifications and be patient before introducing the full CAR to someone. Once the surgeon has cleared them for those movements, then we integrate the full thing. If you need someone in your area that can assess you and provide some personalized recommendations, let me know. I can send you a link that you can use to find the closest practitioners near you. I hope that helps, and thanks again for the message! :)

Thanks so much for the message, Alex! I'm glad to hear that it was helpful! :)

Thank you for the message and don't worry, you're not alone! Because it is such a common issue (the combination of not giving our feet much attention when it comes to training along with keeping them in shoes/socks which limits sensory or neural input to our brain is often to blame), I've created some separate videos on toe CARs specifically! They can be found under the "All things toes" playlist. Or, using these URLs: kzbin.info/www/bejne/gYemnolpnramZrc and kzbin.info/www/bejne/on6lon-ZaLWHfdk. And, if you read the comments you will see that for many people (not just you) relearning this can be a bit of a process! Hope that helps!

Being barefoot and using barefoot shoes to regain mobility, flexibility and strength in the toes/foot/ankle.

Hi David, good question! Thanks for asking. Typically capsule CARs isolate the part of the movement that stimulates the capsule the most (typically rotation). A quarter CAR in contrast, divides the entire CAR up into 1/4's and takes you through 1/4 of the regular CAR movement. This may include some degree of rotation, but does not isolate the rotational aspect as a capsule CAR would. I hope that helps!

@@AlexMurphy. Can I find a video where you illustrate the practical difference between the 2?

@@davidemuggeo2133 unfortunately I do not have any video answering this particular question nor do I know of any from others. However, I do have a video of capsule cars for the shoulder in my “all things shoulder” playlist here on KZbin. That will give you a visual for capsule cars and what they look like. With regards to what quarter controlled articular rotations look like, you could refer to the shoulder controlled articular rotations video in the same playlist and simply break that movement up into quarters. Hope that makes sense.

@@AlexMurphy. Thank you very much, very kind

@@davidemuggeo2133 you’re so welcome!