Prime Intensity Training

Key Takeaways

• Passive stretch is a form of assisted stretching where you are moved in and out of a stretched position for an extended period of time. You stay relaxed.
• The work uses PNF, meaning proprioceptive neuromuscular facilitation, plus myofascial release with tools including a Hypervolt.
• Thirty minutes is an express session on one upper or lower body area. Fifty minutes covers full body. Both are by appointment only.
• It supplements training. It does not replace it.

From Wayne it is fifteen minutes to 538 Swedeland Rd down Route 202. You have been seated since eight, your hip flexors have held ninety degrees for nine hours, your shoulders have been rolled forward at a keyboard, and now you are going to push a sled.

What a passive stretch session actually involves

Someone else moves you in and out of the stretched position and holds you there for an extended period of time, which is the part you cannot do alone. Thirty minutes buys one area, fifty minutes full body, both by appointment only.

Full service detail sits on the passive stretching page.

Why Wayne desks and sled pushes tighten the same places

Front of the hip, mid back, calves. That is the order I have watched it arrive in, year after year, from Main Line professionals who drive in from Wayne and Radnor and sit all day, then rotate through ten stations at one minute each in the Cardio Core class, sled and rower included.

Sitting shortens the hip flexors; sled pushes load that short hip in a forward lean.

I watch people get out of their cars in the Steelyard lot at 5:50, and you can tell who drove. They come up off the seat at an angle. The first forty feet is stiff. Then they sit for nine hours and arrive the next day the same way.

A ten minute routine for the days between sessions

Five things, about ten minutes, a chair and a step. These are my hold times and my opinion as a coach who has watched desk-bound members for years, not numbers from a study. Do it before a 6:00 AM class.

1. Warm up for two minutes. Walk a flight of stairs, then do ten slow bodyweight squats and twenty leg swings on each side.
2. Half kneeling hip flexor hold, ninety seconds each side. Back knee down, squeeze that glute, pull your ribs toward your belt, then shift forward until the front of the hip loads.
3. Seated thoracic rotation, ten slow turns each direction. Sit tall on the front edge of a chair with your arms crossed, then turn without letting your hips swivel.
4. Calf and hamstring hold, sixty seconds each side. Ball of one foot on a step with the heel hanging below it, knee straight.
5. Two minutes of breathing on your back. Knees bent, feet flat. In for four counts through the nose, out for six.

Who should skip assisted stretching

If you train once a week or less, skip it and put the money into training instead. Assisted stretching is not a substitute for getting stronger, and no session holds on a body that does not train. The range comes back and then it goes.

Two other groups. See a clinician, not a stretch table, if you have pain that wakes you up. And if you are not training consistently, the Spark Package at $75 per month, or a block of personal training, is the better first purchase.

What to ask before you book

Call (484) 744-0568 or use the contact page, because sessions are by appointment only and there is no slot on the class schedule. Ask for current session pricing on that call. Say where you sit all day, and ask about credentials.

Stretch session figures are not going in a blog post. Get the live number from us. Class packages sit on the packages page: $75 Spark four pack, $140 Iron eight pack, $170 Steel twelve pack, $190 Hammer and Tire unlimited month. On credentials, start with the American College of Sports Medicine

Frequently Asked Questions: Assisted Stretching in Wayne