Revive

Question 1

What is Pravilo stretching?

Accepted Answer

PRAVILO STRETCHING USES A SUSPENSION FRAME AND SOFT CUFFS TO HOLD YOUR BODY IN A SUSTAINED, DECOMPRESSION STRETCH, WITH YOUR OWN BODY WEIGHT DOING THE WORK. A COACH CONTROLS THE POSITION AND THE LOAD, SO THE STRETCH GOES DEEPER THAN YOU COULD REACH ON YOUR OWN. At Underground Gym we usually use 2 points of contact, at the ankles, to work the lower body, hips, lower back and knees. A full 4-point session adds the wrists, so the stretch also reaches the shoulders and elbows.

Question 2

What does a Pravilo session feel like?

Accepted Answer

A Pravilo session feels like a long, sustained release through your hips, lower back and knees, and most people say their legs feel lighter right afterward. It's calm, not strenuous: you're supported the whole time while your coach adjusts the position. From head coach Sergei Karaliou: 'Pravilo is like nothing else you've experienced before, because you're held in a position where you feel sustained decompression in your back, knees and hips, and in your shoulders and elbows too if you do the full 4 points. Mostly we use 2 points, lower body only, which unlocks your hips, lower back and knees and makes them feel lighter. You feel that right away after the session. I can't really describe it. You have to experience it.'

Question 3

Can you regain flexibility after 60 or 70?

Accepted Answer

Yes, many people can gain flexibility at any age with regular, gentle stretching matched to their body and history. Pravilo can be part of that for older adults when it's screened first and kept gentle, we use the 2-point, lower-body position, and your coach controls how much load your body takes. If you've had a joint replacement or recent surgery, get your doctor's OK first, and tell us at your consultation so we can set the position around it.

Question 4

Is assisted stretching worth it?

Accepted Answer

Assisted stretching is worth it if you can't reach a deep enough stretch on your own, or you want someone else to control the position safely. Pravilo takes that a step further, instead of a person pushing on your limbs, the frame and your body weight create a sustained, even stretch. Pravilo (REVIVE): Suspension frame + your body weight; Sustained decompression of hips, lower back and knees (2-point) or full body (4-point); 35-40 minutes, private; Coached: Yes, every minute. Hands-on assisted stretching: A practitioner moving your limbs; Individual muscle groups; not offered. Stretching on your own: You; Whatever you can reach; Any time; Coached: No.

Question 5

How often should you stretch?

Accepted Answer

A few times a week is a good baseline for most people, holding each stretch for about 30 seconds. A Pravilo session works well as a weekly reset on top of that, especially after a heavy training week. Mayo Clinic advises stretching a few times a week after a brief warmup, holding each stretch for about 30 seconds, and notes that stretching helps your joints move through their full range of motion. Sergei Karaliou: 'It's also a great way to relax after a heavy week or a long stretch of activity, so your body is in a much better state for recovery.'

Question 6

Is Pravilo stretching safe?

Accepted Answer

Pravilo is low-impact, and your coach controls the position and the load the whole time, but it isn't right for everyone without a doctor's OK. We screen every client first and start gently. Get your doctor's clearance before your first session if you have osteoporosis or osteopenia; a recent fall, fracture or surgery; a joint replacement; shoulder instability or past dislocations; back problems with numbness, tingling or weakness; or balance, heart or circulation issues. At your first session we go through your health history and start in a gentle, partial position. You can stop or change position at any time, and we stop right away for sharp pain, tingling, dizziness or weakness.

Question 7

Can Pravilo help with back pain?

Accepted Answer

Many clients say their lower back and hips feel lighter and less tight after a session, and that's what Pravilo is built for: sustained, gentle decompression. It's a coaching and recovery tool, not medical treatment, so if your pain is new or severe, see your doctor first. For a full strength-based plan for your back, see our back pain and movement program. Pravilo works well alongside it, and alongside kettlebell training, as recovery.

Question 8

How much does a Pravilo session cost?

Accepted Answer

Pravilo sessions at Underground Gym are private, 35 to 40 minutes long, and priced separately from training plans. A single session is $130. A 4-session pack is $450, and an 8-session pack is $800.

Question 9

Where can I try Pravilo near Red Bank?

Accepted Answer

You can try Pravilo at Underground Gym, 327 Hwy 35, Red Bank, NJ 07701, close to Middletown, Rumson, Fair Haven, Little Silver, Shrewsbury and Holmdel. We've coached in Red Bank for 16 years, led by Sergei Karaliou, who has more than 25 years of coaching experience. Read more client stories, or book your first session online. You can book Pravilo on its own, or add it to a training plan: 1-on-1 personal training, Strong Again small groups, PRIME 30, or our Fit Over 40 program.

Pravilo Stretching in Red Bank, NJ: the REVIVE Program