INTEGRATED POWER STRETCH ®

By Julio Dieguez Papí

MOVE ON FITNESS EDUCATION – INTEGRATED POWER STRETCH – JULIO DIEGUEZ PAPI 1

 INTEGRATED POWER STRETCH

Description:

Integrated Power Stretch is a program originally presented by Julio D. Papi in 2007 as a natural
evolution of his previous stretching program legally registered in Italy in 1999: Power Stretch.

At the basis it is a flow stretch type class. Exercises proposed are soft and can be performed with
few foundamental actions active at a time. This allows practitioner to get a beautiful inner stretching
sensation that impacts beneficially into the breathing system and into other organic levels.

Program:

- Integrated Stretch introduction course presents 10 stretching sequences that can be practiced
at different levels and can be also combined following different session structures.
Sequences can be taken separatedly and be integrated in other types of classes.
- Basic introduction course usually starts with the analytic practice of each sequence in part,
finalizing the workshop with a complete session that includes part of the sequences taught
and some more.

Important information:

Integrated Stretch is made for all public and all levels of fitness. It is not required big mobility or
big amount of strength to practice it.

Bring a small towel that can be used during some of the exercises to facilitate execution there when
hands cannot reach.

Practitioner may want to bring their own mat to feel more at ease. Medium thick mats are
recommended if practitioners has some specific knee condition.

If practitioner presents some health condition, back problems or pain, etc… it is needed to be
communicated to the responsible director of the workshop. Some of the exercises proposals may
need to be avoided.

MOVE ON FITNESS EDUCATION – INTEGRATED POWER STRETCH – JULIO DIEGUEZ PAPI 2

 INTEGRATED PROGRAM 1 – INDEX

SEQUENCE 1:
BALANCE (BALANCE – SCOOPS – ISCHIOLOMBAR OVERFLOW – BACK ARCH
AND CURL)
SEQUENCE 2:
BALANCE AND BIG POWER STRETCH TRIANGLES
SEQUENCE 3:
HERO (HERO VARIATIONS WITH ACTIVE ISCHIOLOMBAR OVERFLOW)
SEQUENCE 4:
CAT AND DOG (CAT STRETCHES INTO DOG POSITION)
SEQUENCE 5:
FLOOR TRIANGLE INTO MERMAID (LOMBAR AND OBLIQUES COMPLETE
STRETCH)
SEQUENCE 6:
THE POLE
SEQUENCE 7:
THE MERMAID WAKE UP
SEQUENCE 8:
TIGER STRETCH
SEQUENCE 9:
KNEELING YAWNING
SEQUENCE 10:
DRINKING SPHYNX

MOVE ON FITNESS EDUCATION – INTEGRATED POWER STRETCH – JULIO DIEGUEZ PAPI 3

SEQUENCE 1: BALANCE (BALANCE – SCOOPS – ISCHIOLOMBAR OVERFLOW – BACK ARCH AND CURL)
LEVEL 1

Body balance, pelvis control and arms scoop. Breath in when opening, breath out when closing.

Variation with opening chain, into toe triangle for ischiolombar overflow add to pelvis control.

INCREASING STRUCTURE WITH HOLDING PATTERN

45º High V Shoulders release variations.

INTEGRATED POWER STRETCH – JULIO DIEGUEZ PAPI 4

SEQUENCE 1: BALANCE
LEVEL 2

Insert front change, toe triangle for ischiolombar overflow, pelvis control and arms scoop. When learnt can add back extension and curl.

LEVEL 3

Insert advanced arms scoop. Not arms movements if ischiolombar overflow is not active.

MOVE ON FITNESS EDUCATION – INTEGRATED POWER STRETCH – JULIO DIEGUEZ PAPI 5

SEQUENCE 2: BALANCE AND BIG POWER STRETCH TRIANGLES
LEVEL 1

Learn Power Stretch big triangle, from feet parallel, step backward, check hips and shoulders positions, so into opening shoulder, with opposite
hand support always.

Add half High V variations integrating shoulder push down opening.

LEVEL 2

Add back extension and curl with opposite hand support always.

MOVE ON FITNESS EDUCATION – INTEGRATED POWER STRETCH – JULIO DIEGUEZ PAPI 6

SEQUENCE 2: BALANCE AND BIG POWER STRETCH TRIANGLES
LEVEL 3

Add upper body neutral spine inclination so into curl, with opposite hand support always.

Need transition up for other side by small triangle and roll up spine.

MOVE ON FITNESS EDUCATION – INTEGRATED POWER STRETCH – JULIO DIEGUEZ PAPI 7

SEQUENCE 3: HERO (HERO VARIATIONS WITH ACTIVE ISCHIOLOMBAR OVERFLOW)
LEVEL 1

From child release into hero with active ischiolombar overflow.

LEVEL 2

Insert back extension and curl when ischiolombar overflow is actively envolved. Not allowed without ischiolombar overflow.

MOVE ON FITNESS EDUCATION – INTEGRATED POWER STRETCH – JULIO DIEGUEZ PAPI 8

SEQUENCE 3: HERO
LEVEL 3

Half High V when back extension and one arm support, so two arms support when back curl.

LEVEL 4

Insert PNF arms diagonals. Opening when back extension, closing when back curl. Opposite arm support always.

LEVEL 5 (VERY ADVANCED)

Add High V variations. Very advanced when no arm support.

MOVE ON FITNESS EDUCATION – INTEGRATED POWER STRETCH – JULIO DIEGUEZ PAPI 9

SEQUENCE 4: CAT AND DOG (CAT STRETCHES INTO DOG POSITION)
LEVEL 1

Quadrupedia neutral stabilization, back extension and curl stretch. Second curl starts at lombs, so into torso and cervs. Finish into neutral spine
breathing in, then release to child position.

LEVEL 2

Insert isometric contraction posterior major chain. Softly bend elbows to the knees when breathing out. Then back into arch up, so into curl stretch.

LEVEL 3

Into variations of dog positions at ease…

MOVE ON FITNESS EDUCATION – INTEGRATED POWER STRETCH – JULIO DIEGUEZ PAPI 10

SEQUENCE 5: FLOOR TRIANGLE INTO MERMAID (LOMBAR AND OBLIQUES COMPLETE STRETCH)
LEVEL 1 – Exercise 1

Stretch on upper body side bend. Inhale into High V then softly into side bend. Hand down or elbow to the inner knee.

LEVEL 2 – Exercise 2

Stretch on twist upper body backward. Legs same position.

LEVEL 3 – Exercise 3

Stretch on twist upper body forward. Change legs into opposite Mermaid.

MOVE ON FITNESS EDUCATION – INTEGRATED POWER STRETCH – JULIO DIEGUEZ PAPI 11

SEQUENCE 6: ROCKING INTO THE POLE
LEVEL 1

From sitting position, Arms circle into High V, into back curl forward. Start arch with arms external rotation.

LEVEL 2

From High V into curl into depth bend.

LEVEL 3 – Exercise option

Coordinating ischio overflow bending knees in the arch and High V, softly extending at curl.

MOVE ON FITNESS EDUCATION – INTEGRATED POWER STRETCH – JULIO DIEGUEZ PAPI 12

SEQUENCE 7: THE MERMAID WAKE UP
LEVEL 1

Simple side bend. Exercise 2: Simple side bend into autogene PNF.

LEVEL 2

Side bend into curl.

FINAL

The wake up: big opposite side bend.

MOVE ON FITNESS EDUCATION – INTEGRATED POWER STRETCH – JULIO DIEGUEZ PAPI 13

SEQUENCE 8: TIGER STRETCH
LEVEL 1

From child postition into tiger stretch and rewind.

MOVE ON FITNESS EDUCATION – INTEGRATED POWER STRETCH – JULIO DIEGUEZ PAPI 14

SEQUENCE 9: KNEELING YAWNING
LEVEL 1 – Exercise 1

Both sides side bend – Alternate side start.

LEVEL 2 – Exercise 2

Arch and curl with arm forward scoop and external rotation into first position.

MOVE ON FITNESS EDUCATION – INTEGRATED POWER STRETCH – JULIO DIEGUEZ PAPI 15

SEQUENCE 10: DRINKING SPHYNX
LEVEL 1 – Exercise 1

Arch and curl with external and internal rotation. Pressure on the palm of the hand raising fingers up.

LEVEL 2 – Exercise 2

Depth curl pushing elbows down.

MOVE ON FITNESS EDUCATION – INTEGRATED POWER STRETCH – JULIO DIEGUEZ PAPI 16

COOL DOWN – RELAX – FINAL VARIATIONS

Julio Dieguez Papí

Update March 2018

MOVE ON FITNESS EDUCATION – INTEGRATED POWER STRETCH – JULIO DIEGUEZ PAPI 17