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Kinstretch & Mobility Training

What is Kinstretch®?


Kinstretch® is “a movement enhancement system that develops maximum body control, flexibility and usable ranges of motion”. It is based on the Functional Range Conditioning® mobility training platform that Dr. Melander uses daily at North Shore Spine and Sport with nearly all of his patients and clients.

Whereas Functional Range Conditioning® is a set of mobility training principles that might be used to help a person improve the rotation of their shoulder for example, Kinstretch® is intended as a unique exercise class during which time a wide variety of range of motion based and tissue-specific stretching and loading is explored.

To an outsider, Kinstretch® might loosely resemble yoga in so far as there is rarely any weights involved and props are limited to blocks, dowels, and balls.  However, participants are asked to deliberately move and strengthen parts of their body through large or small ranges of motion to improve the health of their joints and soft-tissues, as well as their control of their joints and soft-tissues.

Using yoga for comparison purposes, yoga involves holding multiple poses of fairly complex multi-joint positions, whereas Kinstretch® involves working usually only a single joint system at a time.

As a Kinstretch® coach, Dr. Melander argues that Kinstretch® helps to facilitate the prerequisite ranges of motion needed to better perform complex movements or tasks.

YouTube video

Dr. Michael Melander demonstrating full-body CARs routine to explore and improve joint mobility

How does Kinstretch® work?


Kinstretch® is based on research driven scientific principles about the adaptable nature of our joints, muscles, connective tissue, nerves, and brain.  There are a few fundamental principles to Kinstretch® that may help to understand how it is unique and how it works:

i. Flexibility is not the same thing as mobility.

Flexibility defines how much range of motion we have.  Flexibility is passive (grab your leg and pull it to your chest).  Mobility defines how well we can control our range of motion.  Mobility is active (pull your leg to your chest without grabbing your leg).

ii. Movement is the only variable we can control relative to the health of our joints. 

In so many words, if we do not use a range of motion we will lose “access” to that range of motion.  In many cases, a lack of access to a range of motion precedes changes to the integrity of a joint such as what occurs during arthritic degeneration.

Good quality movement from our joints and tissues also has a profoundly positive impact on our brain.  Movement information from the body occupies a ton of the real estate in the brain, so when we send good movement information up to the brain, we can favorably influence the experiences and sensations dictated by the brain (IE: Pain).

iii. Load (force) influences adaptation of our connective tissue based on the time those tissues under tension.

More force + more time = greater adaptation.  This is important because many exercise (movement) strategies are very low force and incorporate significant passive inputs (IE: yoga).  That is not to say that yoga for example is easy, far from it, most committed yoga practitioners are phenomenal “movers”. 

However, a great deal of yoga practice does not involve higher threshold strength inputs in the positions or movements being trained.  A great means of mitigating risk of injury is to become strong in as many of the “positions” that our joints and tissues can access. 

Kinstretch® founder and chiropractor, Dr. Andreo Spina, is well known for saying “you will always regret not training the position you got injured in”.

    Dr. Michael Melander instructing a group fitness class at Northshore Spine and Sport

    Dr. Michael Melander instructing a group mobility training class at North Shore Spine and Sport 

    Benefits of Kinstretch® 


    1. Improve flexibility 
    2. Improve mobility 
    3. Improve joint strength 
    4. Improve connective tissue resiliency 
    5. Improve prerequisite ranges of motion needed for other exercises and athletic activity 
    6. Improve neural drive to tissues (brain communication with tissues) 

    Questions to ask your Kinstretch® coach? 


    1. Who should take Kinstretch®?

    (Hint: Everyone!) 

    2. Can I attend Kinstretch® if I have pain or injury?

    (Answer: Absolutely yes, every single exercise in Kinstretch® can be regressed or progressed according to your abilities and underlying condition or capacity)

    3. I already stretch and foam roll, why do I need to do a mobility class?

    (Answer: Stretching and foam rolling are useful, but they largely only improve flexibility (and likely for only a short period of time).  Mobility training requires significantly greater strength inputs than stretching or foam rolling can ever provide.

    A Kinstretch® class is a really interesting challenge of specific movement and end-range strengthening from which most people will leave the class feeling like they just had a tough workout.

    Michael Melander instructing a group mobility training class at north shore spine and sport

    Dr. Melander instructing a group mobility class, demonstrating how to perform CARs for the hips

    What’s included with Kinstretch® at North Shore Spine and Sport?


    Kinstretch is structured at North Shore Spine and Sport to be completed as either a one-off class or as part of a multi-week cycle.  One-off classes are a great way to to try something new or work-in a very different kind of workout to your usual routine.

    The multi-week cycles are a chance to explore movement of effectively the entire body and learn a great deal about different parts of your body in different positions.

    Due to space constraints at North Shore Spine and Sport, Dr. Melander coaches Kinstretch® virtually for the one-off classes, and in-person for the multi-week cycles at Imperial Strength in Seabrook, NH. 

    Dr. Melander performing a kinstretch mobility pose on a yoga mat in a fitness center

    Dr. Melander performing a kinstretch mobility pose on a yoga mat in a fitness center

    How is the program designed for Kinstretch®?


    In an isolated one-off class there is apt to be a general focus on movement of multiple parts of the body.  The desired stimulus for someone attending a one-off class is to feel like they just moved their body in a dynamic way very different than any other kind of class.

    In a multi-week cycle, Dr. Melander will usually focus on some upper body motions one week, lower body motions another week, and then break down the prerequisites required of a more complex motion (IE: a squat) for another week of class.

    In multi-week cycles Dr. Melander always provides homework that is intended to reinforce some of the most important skills taught throughout that cycle.

    How to get the most out of Kinstretch®?

    Easy, just show up, work hard, and communicate if something is hurting or just not feeling right.  Oh, and do your CARs!

    How much does Kinstretch® cost?

    For a 3-week cycle at Imperial Strength, Kinstretch® costs $50-75. 

    NSSS group mobility fitness class with Dr. Melander

    Group fitness mobility training with North Shore Spine Sport Dr. Melander

    our Personal Training Approach


    At North Shore Spine and Sport, our personal training and mobility training services are geared toward people who have been injured or are in pain. The research on pain and injury overwhelmingly supports movement and exercise as essential to short and long-term improvement.  

    Unfortunately, countless healthcare providers advocate for a decrease in activity and exercise which often coincides with an increase in the fear, doubt, and fragility many people associate with pain and injury. At NSSS, we aim to break that cycle by first helping you RECOVER from your pain, and then help you ADAPT to a stronger, more mobile, more resilient human. 

    If you have been the unfortunate victim of misinformation about your pain or injury, if you have been made to feel weak or vulnerable because of pain or injury, or if you just don’t know how to approach movement and fitness again, please reach out to us, we can’t wait to show you just how capable you are.

    Recover and Adapt


    Dr. Melander believes one of his greatest responsibilities is to remind people just how resilient and adaptable they are.  Arguably no matter what the injury is, and no matter how severe a person’s pain is, there is a “trainable menu” available to them.

    That is to say, there are modifications of practically every exercise concept imaginable that can be utilized to determine what the hardest things are that person can do well. Big picture, when training an injured person or a person suffering with pain, that person is far better served by learning about the many physical tasks they can accomplish favorably than they are by being told all of the things they can not do.

    At North Shore Spine and Sport, we aim to empower people using strength, conditioning, and mobility.  Our goal is to boost self-efficacy such that in the unfortunate event their pain or symptoms return someday, they know exactly what to do to round the proverbial corner and stay in control of their good health.

    Increase Range of Motion

    Real, measurable, objective changes to quality and quantity of range of motion

    Decrease Pain

    Send good movement information to the brain, get good output from the brain

    Get Stronger

    Real mobility training is strength training for your joints 

    Improve Joint Health

    Movement is arguably the most influential variable we can control relative to our joint health 

    Private In-Person or Virtual

    Mobility training can be completed just as effectively from the comfort of your home as it can in our facility

    Individualized or Group

    We can write mobility programs specific to your needs and goals, or just join our group Kinstretch® class

    Common Personal Training / Trainer Questions


    We've compiled a list of common personal training / personal trainers questions to help you get all the answers you are looking for. If you have additional questions if our personal training services in North Shore would be a good fit for you, please contact our team.

    How much does a personal trainer cost near me?

    How much does a personal trainer cost near me? At North Shore Spine and Sport our personal training and mobility training sessions are 60 minutes long and cost $75.

    How often should you see a personal trainer?

    There is no correct answer to this question.  The answer entirely depends on a person’s goals and motivation.  Some people want 3 training sessions per week whereas some people can only accommodate 1 training session per month.  At North Shore Spine and Sport we will always provide you with off-day workouts so you can keep up your progress and fitness gains even when you aren’t training in our facility.

    How can I find a trainer (How do I choose a personal trainer)?

    Perhaps the first and arguably most important step in finding a trainer is to identify what your goals are and whether that trainer has a background that is relevant to your goals.  Frankly, if your goal is to be an elite athlete then Dr. Melander will refer you to a coach who trains elite athletes.  Conversely, if you are injured or in pain and nervous about exercise, chances are Dr. Melander has worked with countless people with the same issue and can help you out.

    Is it worth getting a personal trainer?

    We’re biased so our answer is a resounding yes.  Personal trainers keep you accountable, motivated, and serve as a support system to help realize your health and fitness goals.  Even the best athletes, best coaches, and best trainers….use trainers!

    What does a personal trainer do?

    A personal trainer will meet with you to learn what your goals are, IE: get stronger, lose weight, move better, and then craft an exercise program that is completely individualized based on your current fitness capacity and is intended to help you realize your goals.

    How many times a week should I train with a personal trainer?

    This completely depends on your goals and motivation.  Some people meet with their trainer multiple times per week whereas others might only meet with their trainer once per month.

    How fast can you see results with a personal trainer?

    The speed you earn results will depend somewhat on the frequency of your training/exercise, what your goals are, and your starting level of fitness.  That being said, most people will start feeling better within just a few weeks, and more than likely will have noticeable, measurable improvements within 8-12 weeks.

    Is one personal training session a week enough?

    Yes, depending on your goals.  Ideally there are other instances of physical activity occurring outside of one training session per week, but even just one session with a trainer per week can make big changes for a person long-term.

    Is a 30 minute personal training session enough?

    There is a lot that can be accomplished in 30 minutes.  At North Shore Spine and Sport our training sessions default to 60 minutes, but we can certainly get you working hard if you can only spare 30 minutes!

    What are the qualities of a good personal trainer?

    The questions you may want to ask regarding a good personal trainer include:

    • What is the trainer’s background?
    • Have they trained people like me?
    • Are they authentic?
    • What kind of exercise do they like to program for their clients (dumbbells, barbells, kettlebells, pilates, yoga, etc.)?
    • Do I like this person (sounds silly, but you will be spending a lot of 1-on-1 time with your trainer)? 

    strength  |  conditioning  |  mobility

    Kinstretch & Mobility Training
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    At NSSS our approach to health, fitness, movement, and pain is unique. We can’t wait to show you how much better you can feel. Call, email, or stop by today!

    Opening Hours

    Mon:  7:00 AM – 6:00 PM
    Tue:   7:00 AM – 6:00 PM
    Wed:  7:00 AM – 6:00 PM
    Thu:   7:00 AM – 6:00 PM
    Fri:    9:00 AM – 2:00 PM
    Sat:   8:00 AM – 12:00 PM
    Sun: Closed

    ***We don’t want to turn anyone away.  If you can’t make it during these hours, please reach out and we will do our best to accommodate you!

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