Before your first session

You lie or sit on a mat and your trainer takes each stretch slowly, holding the position while adding steady pressure along the muscle and the connective tissue around it. There is no jerking or sudden pulling — the movement is guided and your breathing sets the pace.

A deep, strong stretch rather than pain. You should feel the work in the area being released. If anything sharp or uncomfortable comes up, say so and the pressure is eased right away.

People who sit all day and feel tight through the hips, lower back, chest and shoulders, runners and lifters who want their range of motion back, and anyone getting moving again after time off. It works whether you are brand new to training or already working out.

Tell your trainer about any injury, recent surgery, pregnancy, osteoporosis, herniated disc or chronic condition before you start, so the session is adapted around what you are dealing with. If something needs a doctor’s clearance first, you will hear it from us rather than be pushed through it.

Wear comfortable clothing you can move in, drink water beforehand and skip a heavy meal right before. Note the areas that feel tightest so the session starts where you need it most. Nothing needs to be brought — the mat is provided.

Most people leave feeling looser through the shoulders, hips and lower back. Mild soreness the next day is normal — keep moving gently and drink water.

It depends on what you are carrying. Some people come every week or two while a tight area settles, others come once a month alongside their strength coaching. Your trainer can suggest a rhythm after the first session.