Everything You Want to Know About Private Sessions
Workout clothes are best. Stretchy pants are great. Sports bras are recommended for women. Keep in mind we may be moving the legs and arms in open patterns, and because this may expose some parts of the body you’d like to keep private, I highly recommend wearing pants. In the summer months, shorts are fine as long as they are at least mid-thigh length or bike shorts underneath.
Before each session, we will discuss your goals and concerns- be it chronic or intermittent pain, weakness, inability to move comfortably during normal activity or sitting, or any number of issues. The client may be asked to demonstrate their normal posture during standing and walking, shoulder mobility, and range of motion assessment.
We will check muscle density and sensitivity with a technique called “mashing” which will help indicate major areas of tension. These areas of tension or muscle damage, postural deviations, and range of motion limitations are the general indicators as to what areas we will begin to stretch and problem solve. During the first session there is typically a “learning curve”. Muscles are introduced to new patterns of movement, during which neurons within the muscle spindles communicate with the brain and create muscle memory.
With each progressive session, the muscles remember, and the movements start to become much more natural. For some, the movements are intuitive and we are able to progress quickly. Others may be “stuck” in repetitive movement patterns, and it may take more sessions to get the new movement pathways established in the brain. Often, personalized self-stretching “homework” is given to clients to work on between sessions. The combination of self-stretching and assisted stretching can speed up the healing process significantly.
Some clients experience mild to significant soreness after the first session. Often the soreness is described as a “good sore” such as after a workout. Much of this depends on how much resistance is given by the client, and/or the “awakening” of new movement patterns and the amount of tension residing in the body.
Most often, after the second or third session, this “soreness” feeling no longer occurs, and is replaced by a feeling of lightness and rejuvenation. In fact, many clients come in for a sessions for the specific purpose of “removing” soreness.
Resistance stretching does require the “stretchee” to apply resistance, or “contraction” during the strength and stretch phase. It is a very active form of flexibility training. If we encounter pain, we stop. Pain is often a good indicator of muscle imbalance and we try to work around what may be causing it.
We always communicate to work within a comfortable, pain free range of motion. Some of the stretches may feel uncomfortable at first, but over time the goal is for each stretch to feel wonderful!
and will I be able to do participate in classes or private sessions?
Absolutely- all fitness and flexibility levels, ages, and sizes can participate. The amount of resistance applied and range of motion is really up to you. Some feel more healing benefit from higher levels of resistance, whereas others prefer a more gentle amount. For those with chronic fatigue, fibromyalgia, or any other similar medical condition, it is highly recommended to stretch later in the day.
Private sessions are recommended (but not required) because they will help the participant “get a feel for” and understand the concepts behind resistance stretching.
It is a mandatory to follow your doctor’s advice before participating in resistance stretching, especially after surgery, sprains, and broken bones. It is good advice to finish up physical therapy before resistance stretching, but some physical therapists may feel it can significantly help speed up the healing process depending on the injury. Ask your doctor about specific movements that should be avoided before starting a resistance stretching routine.
For best results with private sessions, 1-2 times a week at first is ideal. Within 5-10 sessions you will experience significant, lasting changes in muscle balance and can just come in for a tune up every month or so or when needed. If a few times a week is too much for your schedule, you will still see results in as little as once every two weeks.
You can do the self-stretches as much as every day or as little as once a week.
Client Comments
Drake Reed, Pro basketball player
I've been playing professional ball for 9 years, and like most pros as we enter our 30's, we look for ways to prolong our careers. I'd never heard of Ki-Hara resistance stretching before I met Alison. Her knowledge and attention to detail is elite. Muscle stiffness is gone, flexibility is better, and I feel stronger around every joint in my body. This type of stretching enhances my day to day weight and sports training. I look forward to every session, knowing her methods are improving my overall durability and health.
Karen Buckey
Alison loosens the tightest muscles in my legs then takes me through Ki-hara stretches that feel wonderful--increasing my range of flexibility. Our goal is to strengthen my upper and lower legs to compensate for my lack of knee cartilage—now noticing a measurable improvement in the new pain-free way I can zip up stairways!
Jan Mangelsdorf
After months of physical therapy, I still had limited range of motion and pain in my right shoulder from a rotator cuff injury. With resistance stretching, Alison restored full range of motion and strength, and I now sleep at night without shoulder pain waking me up. I never would have been able to achieve the level of pain relief I have now in my hips, knees, and neck without the resistance stretching and mashing. Both have truly changed my life.
Alan Scher Zagier
As a lifelong competitive athlete, I’ve always recognized the necessity of proper stretching. But Alison’s mastery of Ki-Hara has completely changed the way I approach this critical task. She seems to have an endless supply of techniques in her tool bag, and consistently introduces me to neglected muscles/areas that I barely knew existed. Alison is kind, funny, and always learning- a true teacher. Whether weekend warrior or couch potato, you’re sure to benefit.
Steven Lembark
One reason I’ve found resistance stretching really works is that Alison and I can communicate what we feel while we are stretching. She is very knowledgeable and can adjust/control the movements as we go to make it work- a huge improvement over my just guessing about it or even a skilled trainer estimating results via visual cues. The direct contact makes a big difference on areas like rotator cuff, which requires a non-linear motion to stretch. Without her help there is no good way to really stretch those muscles.
Jesse Goldner
After resistance stretching with Alison I always feel an overall sense of well being.
Connie Bowen
I struggled with muscular injuries and inflexibility throughout my collegiate athletic career, and discovered resistance stretching through Alison the summer after graduation. It’s been a total game changer for me- I only wish that I’d discovered it sooner. It’s a great alternative/addition to yoga for recovery and maintenance between lifting and hard workouts.