Class is now in session.

Next challenge begins Jan 1.22

Are you in this for the long game?

Learn the techniques to confidently create mobility, joint health and physical longevity.

  • mobility & flexibility

  • joint health

  • physical longevity

  • body control & awareness

  • injury prevention

  • strength & stability

  • core & breathing

$125 USD

KINSTRETCH

A movement enhancement system that develops maximum body control, flexibility and usable ranges of motion.

Your 30 day challenge includes :

  • 30 progressive daily doses

  • 3 months of unrestricted access and playtimes

  • 3 CARs routines

  • 15 Kinstretch routines (1 hour )

  • + 24/7 support, coaching, discussions and feedback

  • + Resources section on core, breathing, feet, etc

  • + 3 PRI classes to enhance your mobility training

30 Day Challenge - 5 focus chapters

The challenge is a thorough, progressive journey through your body, teaching you techniques and restoring joint health. One chapter will be released at a time. Each will target multiple areas but have a focus joint. We will cover joint essentials, game changers, challenges and my favourite exercises.

  • Hip

  • Shoulder

  • Spine

  • Extremities - feet, hands, knees, elbows

  • Master class - global focus

Flexibility - Mobility

Strength - Stability - Body Control

Joint Health - Injury Prevention - Physical Longevity

Core - Breathing

Watch Intro Video

my story

Hi, my name is Michelle. Over the past 25 years, I've taught THOUSANDS of people, in all corners of the world, how to FEEL BETTER, MOVE BETTER and IMPROVE THEIR BODIES. I'm a physiotherapist and clinical instructor at the University of British Columbia. I have a busy clinical practice, teach group classes, and lead workshops for movement enthusiasts. I believe MOVEMENT is YOUR BEST therapy and MOST POWERFUL tool. My mission is to bring you high quality, detail oriented videos, with the most VALUABLE techniques, so that you can begin your journey of REACHING YOUR PHYSICAL POTENTIAL. All bodies and levels are welcome. I hope to see you soon.

  • Registered Physiotherapist

  • Clinical Instructor Faculty of Medicine University of British Columbia

  • Kinstretch Instructor FRCms FRA FR

  • Prague certified DNS practitioner

  • certified Foundation Training Instructor

  • Postural Restoration Institute

  • Fellow Canadian Academy of Manual Therapists

  • Gunn IMS and Acupuncture

What people Are Saying

  •  This 30 day challenge was a game changer for me. I love these classes! I always have a certain amount of pain with my scoliosis. These postural challenges have given me a much more efficient body! I can actually run again! My breathing is more controlled and my back doesn’t always go into spasms anymore. Thank you Michelle for giving me the tools to be so much more body aware! I know I will continue to do your classes as long as I can. - Judy Kindrachuk

  • I just wanted to say I’ve absolutely loved doing the 30 Day Challenge)! I’ve so enjoyed your approach and the detailed how/why explanations as we go. I can say with confidence that my shoulders are a million times happier!   Thank you for all the effort you’ve put into making the classes so incredible! - Josie Grant

  • SIMPLY THE BEST.  I've had quite few memberships - some were good, some great  but Movement 101 stands above all of them - unique combination of FRC, DNS, PRI, ELDOA and other methods is brilliant. Michelle genuinely wants to help the best possible way. -Peter Hanc

  • Today is the first time I can actually feel my hips being more open. I always thought it was my lower back that was weak but it was actually my tight hip joints. LIFE CHANGING!!!!  - Nicky Read

  • I absolutely LOVE these classes. -Sandra 

  • I just wanted to let you know how much I have loved your program! I NOTICE SUCH A DIFFERENCE!!  AND .. so does my chiropractor.. he is SUPER impressed with how much my movement has changed...in fact he's just super impressed overall with your platform (had to show him and RAVE about you!).  I've told so many friends .Thanks!! - Pella

  •  As a trainer myself ( I did the FRC and kinstretch course) I was looking for someone who was a bit further than me and found Michelle on instagram. Michelle gave a lot of extra inside information which you can only gather from EXPERIENCE.  I learned  a lot about my own body but also how to cooperate FRC/kinstretch better in my personal training session.  If you are a trainer and looking for the extra mile, DO THIS COURSE it makes you a better mover and also a better trainer.  - Wouter Van Aalst

  • You are a genius 🔥 🙌 . - Parry 

  • YOUR CLASSES ARE INCREDIBLE, so beautifully sequenced and such intelligent cuing. You are encouraging without being too overwhelming, I so appreciate your balance.  I am a yoga teacher. As I take your classes and I end up pausing so often just to take notes on everything you are saying. I could listen to you talk all day!  It's my dream to be able to take all the trainings you have some day,  Thank you again! -Amelia P

  • Your membership has FAR EXCEDEED MY EXPECTATIONS. The quality of your classes, YOUR LEVEL OF EXPERTISE and EXPERIENCE sets it apart from anything else. Great work. - GORD

  • Thank you so much Michelle for the course and being such an AMAZING TEACHER. My body and my mind have learnt and experienced a lot.  I am so grateful for being a part of this and for your SUPPORT. Thank you!   - Priyabrata 

  • I'll just say this is what I've been looking for. Movement 101 NAILED IT. Great videos, awesome website, very user friendly  - William Prince

  • THE WHOLE COURSE WAS AMAZING. Everything just appeared to flow smoothly and easily and at the end, it was a surprise to feel muscles that it didn't seem that we were even working very hard.  Your course has been PURE GOLD.   I've gotten so much out of it and will continue. IT WAS A 5 STAR EXPERIENCE. Thanks very much!   - Elizabeth Zweck 

  • I absolutely love love your work!!! I am doing the 30 day challenge and I CAN'T BELIEVE HOW MUCH BETTER I FEEL!!! This is the BEST gift I could get for myself!!! I am learning so much!!! I can breath, I find finally can go for a walk without much pain. For past few day, when I wake up, I truly think of YOU how lucky I am to come across your program!!! I told you I am scheduled for a total hip replacement (March 3rd) and I think I am going to cancel…THE DIFFERENCE IS ASTONISHING!!! - Joanna

  • Loved the info and exercises!! YOU HAVE SO MUCH KNOWLEDGE and I look forward to continue taking courses from you. So great for my own personal practice and teaching. -Melissa Russo

  • Thank you! I've been doing CARs for a couple of years but the PAILS and Rails really is a whole new beast for me. IT MAKES SO MUCH SENSE. You explain things so well and the classes fly by. It is wonderful stuff you are offering. - Jennifer Erickson

  • YOU ARE AN INSPIRATION! I have regained significant hip mobility and stability through PAILS and RAILS, and perform my CARs daily! I can always hear you in the back of my mind "if you're not shaking, you're not working hard enough"!   - napelazy

  • I just signed up for your membership yesterday and I'M LOVING IT. Thank you so much for putting in the effort to create the content that you do. I appreciate you!   - PARRY MATTE

  •   What a comprehensive class! So much incredible information packed into this, I CAN'T WAIT TO RETAKE IT and try to absorb more information. I love how you help us asses along the way to see what our greatest need is for improvement.  - Amelia P

  • Huge thanks!  I will continue devouring your classes!  I love how clear and specific you are with your cueing. IT FEELS GREAT!   Adrienne

  • I CAN'T SAY ENOUGH GOOD THINGS ABOUT YOU. I try to tell everyone I can about your classes and how much they've meant to me. I've been a swimmer for 22 years, a spin instructor for 12, did triathlon for 5, bike racing for 2, and spent the last 15 years or so believing yoga would be the one thing that helped my poor, poor hips and shoulders recover and "stretch" from all of this work I made them do. Even when it came to strength training, I always felt like if I just made sure all my muscles were "stronger," then that would help in injury prevention. Oh, what I didn't know! You have opened my eyes!!!the understanding and the awareness I have cultivated around my joint mobility has been tremendous. Further, I feel SO empowered that I now have the tools to take back control of my mobility within my hips, spine, and shoulders! - SARAH TREJO

  • I just wanted to take a moment to say THANK YOU FOR A GREAT COURSE and for all the good content you put online. It has become a great resource for me not only as a yoga teacher but for my own life.    Movement 101 is a wonderful resource and I think Michelle’s one of the best teachers on the interwebs! - JIMMY MEDELLIN

  • THIS WAS SUCH A FANTASTIC CLASS, the constant Cues and reminders you provide are so very helpful!  - JOCELYNE MATHYK

  • It is absolutely fantastic! You are very knowledgeable and I just love the exercises and your explanations. BRAVO!!!  Looking forward for more!   I COULD NOT BE MORE HAPPIER OR MOTIVATED WITH THIS COURSE, I am learning so much about my body and movement. - PAULINA STOCKTON LEAL

  • Thank you, thank you, thank you!!!!!  I know I'm full of questions, and really appreciate the detail with which you answer them.  I'm enjoying everyone else's questions, too.  I cannot tell you how much I'm enjoying this class.  It's giving me huge inspiration for my own movement practices (yoga, strength training, etc) as well as loads of content that I can introduce when teaching alignment-based yoga.  I'm going to be unpacking this content for a long, long time.  :) - REBEKAH GUNN

  • OMG!!! I just did the first class on the hip and I am in LOVE!!! It is absolutely amazing how effective these exercises are! ...I absolutely love love your work!!! I am doing the 30 day challenge and I cannot believe how much better I feel!!! This is the BEST gift I could get for myself!!! I am learning so much!!! I can breath, I can walk without much pain... I can not thank you enough for all of your work!!! It is brilliant and one of the most effective programs for re training your bodY. - JOANNA RADZEIOWSKA 

  • Hi Michelle. I absolutely love your work. I've found huge insight and benefit from it, personally and professionally. - @SURFSTRENGTHCOACH

  • What a great week of classes!    I did this course in January and my hips missed it so I signed up for a second round. All the chapters are thoughtfully laid out with excellent cues to make sure you’re doing the exercises right. - PASCALE MERA

  • Thank you so much for everything! I love the design of your program too, it is motivating to see what classes you have taken and the percentage of classes completed and the way you organize it helps me see what topics I am skipping over. Incredible work!  - A Pudoff 

Register now and get access to your 3 CARs routines, bonus and resource material.

Course curriculum

  • 1

    Introduction

  • 2

    Daily CARs Routines

    • CARs 1 - Classic Morning Routine

    • CARs 2 - Brilliant at the basics

    • CARs 3 - Intensity & Intelligence

  • 3

    Chapter 1 - Hip

    • Day 1 - Hip Essentials

    • Day 3 - Hip Game changers

    • Day 5 - Hip Dance Party

  • 4

    Chapter 2 - Shoulder

    • Day 7 - Shoulder Essentials

    • Day 9 - Shoulder Game Changers

    • Day 11 - Shoulder Hinges & Hovers

  • 5

    Chapter 3 - Spine

    • Day 13 - Spine Essentials

    • Day 15 - Spine Game Changers

    • Day 17 - Spine Challenges

  • 6

    Chapter 4 - Extremities

    • Day 19 - Essentials for lower extremities

    • Day 21 - Essentials for upper extremities

    • Day 23 - The 3 V's

  • 7

    Chapter 5 - Master Class

    • Day 25 - CARs & Capsules

    • Day 27 - Hinges, Holds & Hovers

    • Day 29 - Built to last

  • 8

    Mobility microdoses

    • The Complete Swimmers Complex

    • Save Your Shoulders

    • High Intensity Prone Routine

    • 90 90 Matrix - hips, spine, shoulders

    • 15 min Kinstretch Total Hip

    • Hip rebuild (DNS)

    • Hip - Selftherapy (PRI)

    • Neck Therapy

    • 10 min Foot Tune Up

  • 9

    Resources - Kinstretch

    • Common Terms

    • EVERYTHING you need to know about CARs

    • EVERYTHING you need to know about irradiation

  • 10

    Resources - PRI classes

    • Self therapy 1.0 (PRI)

    • Self therapy 2.0 (PRI)

    • Self therapy 3.0 (PRI)

  • 11

    Resources - Core + breathing

    • Breathing

    • Breathing + Mobility

    • Core

  • 12

    Resources - Human movement

    • Squat

    • Foot core

  • 13

    Resources - Isometric Ramping

    • How to

    • Gluteus med & min

    • Hamstrings

    • Rotator Cuff

    • Posterior hip ( piriformis,etc)

    • Hip flexor & quad

    • Calf

What you will need :

  • yoga mat

  • 2 yoga blocks

  • 2 tennis balls

  • floor space

  • wall space

  • chair

  • hand towel

  • dowel/hockey stick/broom

  • pillow

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