Frequently Asked Questions

A couple of notes:

First of all, this page is to be used in conjunction with a Ki-Hara Resistance Stretching Instructor, Resistance Stretching with Dara Torres DVD, and Flash Cards. you will also find plenty of other stretches for other ailments, these are just the “Frequently Asked Questions” as well as more detailed information on how to problem-solve. But, before getting into the FAQ’s, we want to answer “Probably the Most Frequently Asked Question” (PTMFAQ):

“Why, if my neck (for example) is hurting me do you have me stretching my hamstring?

Good Question. Valid Question. Here’s the answer –

Often, if someone’s arm or neck is hurting them, we will go after their legs – it seems odd, but there are a few things to keep in mind. First of all, the body is all interconnected and sometimes taking tension out of the legs makes someone feel ‘lighter all over.’ Also, in Traditional Chinese Medicine, the meridians of the legs run up into the upper body: chest, shoulders, neck, head, and even face; so if you are someone that believes in “Chi” of the body, then by stretching the meridian, this ‘energy’ will flow through it.

Secondly, it may be your wrist that is hurting, but this is just a SYMPTOM of the problem, so that is why a Ki-Hara Resistance Stretching Instructor may not even look at your wrist, but rather go after the shoulder joint wherein the problem most likely lies…it has just traveled down to appear in another form. We are always listening, analyzing, and taking everything into account, so if things aren’t addressed immediately we are just working our way around the body until the ‘source’ can be found and properly dismantled.

Do you have other questions that aren’t answered here? Please contact us.

• How many repetitions should I be doing?
• What are Balancing Muscle Groups (BMG)?
• What are Opposing Muscle Groups (OMG)?
• Do I have to do the stretches in a certain order?
• How do I strengthen the muscles using these ‘stretch’ positions?
• Is there anyway to make this more aerobic?
• How do I know when am I done stretching?
• Why are my arms and abs sore after stretching my legs?
• If I have a pulled muscle what should I do to help it? Can I stretch it, that seems the opposite of what it would need?
• I cannot even get into certain stretches, what can I do?
• What stretches would be good for lower back pain?
• What will help with knee pain?
• How do I help get rid of my chronically stiff neck?
• I ALWAYS sprain my ankle, are there any stretches that can help this?
• What can I do for shin splints?
• How about some stretches for Tennis Elbow?
• How is this different from yoga?
• Is this better than other forms of exercise?

How many repetitions should I be doing?

This is all up to you, however, most people typically do about 6-12 repetitions. A lot of it depends on time constraints and a lot depends on what your body wants, but you’ll feel the difference after just a couple of stretches.

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What are Balancing Muscle Groups (BMG)?

Balancing Muscle Groups (BMG) are the muscles directly across from the target muscle. So, if your target muscle are your abductors, then the balancing MG would be the adductors. You can also see this in Resistance Stretching with Dara Torres DVD and Flash Cards. Also, you will notice that if the target muscle group is on the back/outside of the body, then the balancing MG will be on the front-inside of the body.

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What are Opposing Muscle Groups (OMG)?

Opposing MGs are muscles that are 90 degrees (perpendicular) to the target muscle group. These muscles can often “get in the way” of the target muscle group you are trying to stretch. So, if your target muscle group is your central hamstring, the opposing muscle group would be the adductors. Also, you will notice that if the target muscle group is on the outside/back of the body, then the opposing MG will be on the front/inside of the body.

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Do I have to do the stretches in a certain order?

No. This is just a guideline. But you may do them however you want. It may depend on time or if you are warming up to go running (legs) vs. warming up to lift weights (arms), etc. This program can be completely tailored to your needs. Play around with it and see what works. The one thing that we would advise, but your body will probably naturally want, is to work the muscles with their balancing muscle group as well (ie after stretching quads, then work on the medial hamstring or vice verse…most likely your body will naturally want to go to these balancing muscle groups!)

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How do I strengthen the muscles using these ‘stretch’ positions?

In order to STRENGTHEN the muscles you would do the OPPOSITE of the stretch. So, with Ki-Hara Resistance Stretching, to stretch a muscle you start with the muscle as short as possible (if you were stretching your bicep you would start with it in a curled position – bent elbow) and CONTRACT (or RESIST) while taking it to where the muscle is as LONG as possible (or in the extended position; straight elbow). Also, keep in mind that you have to let the arm that is fighting the resistance win the battle. This is Ki-Hara Resistance Stretching.

So, to STRENGTHEN a muscle, you would do the opposite. Start with the muscle as LONG as possible (arm straightened), add RESISTANCE, and go to where the muscle is as SHORT as possible (curled position). This is traditional Strength Training.

Now, to take an example from the DVD and Flash Cards. If I wanted to strengthen my Central Hamstring (#2) in the bent leg position. I would start with my leg straight up in the air (LONG position), place my hands on my heels and RESIST as my foot kicked into my hand to get it to my butt. You have to let your LEG win the battle, but provide resistance with your hands. This is like a hamstring curl.

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Is there anyway to make this more aerobic?

Yes! In order to make the stretching more aerobic, you can both strengthen and stretch at the same time! (see “How do I strengthen..”). So, to make this more aerobic you will CONTRACT (RESIST) the whole time and go back and forth stretch then strength, stretch then strength. With the hamstring example you could start with strength (leg in air) kick heel to butt (CONTRACTING the hamstring) (using the hands to slow it down), then KEEP kicking heel to butt (CONTRACTING/RESISTING the hamstring) and while you kick heel to butt, use your arms to lengthen your leg (yes, this is an arm and core workout too if you are doing the stretches right!). Keep going in this pattern back and forth, never stop CONTRACTING the hamstring and there you have it – aerobic!

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How do I know when am I done stretching?

That is a great question. Some people may feel fatigued like they would after running, walking, or some other aerobic activity, but that typically does not set in until a couple of hours, and for others their arms will tire from fighting the resistance. How we like to judge whether a body is “spent” is that the muscles should feel empty, or drained – the opposite of being “pumped up” if you will. Another feeling may be that some other muscle groups now feel tight. In actuality the other muscle groups have not gotten tighter, but you are more aware of them because the tenseness has been removed from some other muscle groups.

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Why are my arms and abs sore after stretching my legs?

That’s the beauty of Ki-Hara Resistance Stretching – it is a whole body workout. If you are working on stretching your legs, then your arms are providing the STRENGTH to overcome their resistance, so you are strength training your arms! Also, your body is constantly stabilizing itself, so you are using your core to keep you from rotating from side to side, hence the abdominal workout!

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If I have a pulled muscle what should I do to help it? Can I stretch it, that seems the opposite of what it would need?

By the nature of a “pulled” muscle it seems that “stretching” it would be just the opposite of what it needs – and this is true, but the other muscle groups around the problem area can actually HELP to heal the pulled muscle. Also, if you have, say, a pulled groin (adductor) you can go after the BALANCING muscle group (or the muscle group directly across from the target in the body – abductors) and FAQ about balancing muscle groups and both stretch and strengthen that.

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I cannot even get into certain stretches, what can I do?

First of all, look through the other parts of Resistance Stretching with Dara Torres DVD and Flash Cards to see if there are some variations of the stretches that work or go to the problem-solving sections of the DVD. If you find some that suit you, start by working on those and then after a couple of weeks of practice, try to go back to the stretch position that was giving you difficulty and see if it is any easier. Secondly, go after the “Balancing Muscle Groups.” The Balancing muscle groups are directly across from the target muscle group. Finally, if there are still some problems, go after the “Opposing Muscle Group.”

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What stretches would be good for lower back pain?

It has been our experience that lower back pain is associated with tight hamstrings. To help yourself, work on all the hamstring stretches: central hamstring, medial hamstring and lateral hamstring. This should help take tension out of your back and “free it up.”

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What will help with knee pain?

It has been our experience that knee pain is associated with both tight hamstrings and hips. In order to loosen up the hips, please work on stretching out the abductors and adductors of the leg. Also, the central hamstring as well as it’s balancing muscle group, hip flexor. Finally, the lateral hamstring and it’s balancing muscle group, iliacus and adductors (groin area).

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How do I help get rid of my chronically stiff neck?

To help ease the years of tension and stress felt in your neck, please work on traps, deltoids (stretch #2), Latissimus Dorsi (stretch #5), and back of the shoulders and neck (stretch #7). We have found that a lot of people have success with the “Wall Roll-Downs”- stretch #7 in the Flash Cards. When done properly, you start in this position as high up on your neck as possible, kick your feet into the wall as hard as you can and slowly roll down the wall vertebrae by vertebrae. You want to feel as if you are “steam-rolling” something underneath of your back. Also, people often get back adjustments or “back cracks” while in this stretch.

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I ALWAYS sprain my ankle, are there any stretches that can help this?

Ankle sprains are typically a result of instability. To help with balance, work on stretches for the lateral hamstrings and it’s balancing muscle group – the groin. Also, to help with stability in the hips and stronger ligaments on tendons, work on the abductors and adductors.

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What can I do for shin splints?

In order to help ease the tension and “pull” felt in the tibialis anterior (shin) area while having shin splints, we have found the following stretches to help: quads, medial hamstring, hip flexor, and central hamstring.

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How about some stretches for Tennis Elbow?

Try stretches #3 and #6 for the arms…but all of the arm stretches might feel good.

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How is this different from yoga?

RESISTANCE, strength training, more movement, and RESISTANCE.

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Is this better than other forms of exercise?

We think that it is great (obviously), but the best thing about it is that it is a great addition to any exercise routine. Whether you lift weights; run; bike; walk; row; play tennis, basketball, baseball or any other sport; drive race cars; sit a lot; drive a lot; stand a lot; high stress job, etc you can implement Ki-Hara Resistance Stretching to all sorts of aspects to your life and most likely it will enhance the experience. It is a great warm-up to any activity (most people always stretch before doing some sort of physical activity) or it can be an exercise and activity all on it’s own depending on how you shape it. It can also be a great way to unwind after a long day, to relax, or to take tension out after sitting at a computer or driving all day. Ki-Hara Resistance Stretching is yours to do with it what you please and shape it how you like. Certified Instructors have worked with people of all walks of life, so if you can get a private session you might be able to better learn how to ‘mold’ it to your needs.

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