What if you could move better, feel stronger, and protect your joints—all by training your body to control every inch of its movement?
Photo: The Breathing Room PH
Welcome to Functional Range System (FRS®)—the science-backed system that blends strength, flexibility, and nervous-system control to unlock your body’s full potential.
Joint health isn’t just for older adults. Whether you’re chasing PRs in the gym, staying sharp for your sport, or simply wanting to move through daily life without pain or stiffness, FRS® helps you stay mobile, prevent injuries, and move with confidence at any age.
What is FRS®?
Functional Range Systems ®, developed by Dr. Andreo Spina, is a proven system that improves joint strength, mobility, and control. Instead of just stretching, FRS® trains you to actively control your full range of motion—making your joints stronger, more resilient, and less prone to injury.
How It Works: CARs, PAILs, RAILs, and more…
Controlled Articular Rotations (CARs) are slow, deliberate movements that keep your joints healthy and moving smoothly—like “tune-ups” for your body. FRS® also uses special stretch-and-strength techniques like PAILs, RAILs, kinetic stretching, isometric movement pathways, and more.
And that’s just part of the system— FRS® combines multiple methods to help you move better, stay flexible, and avoid injuries.
FRS®: More Than Just Flexibility
FRS® isn’t only about touching your toes—it’s about intentional, purpose-driven movement that impacts your daily life and long-term health. It is not about passively holding stretches or showing off how far you can reach—it’s about learning to actively control every bit of movement your body has.
Rather than chasing flexibility for its own sake, FRS® focuses on transforming that flexibility into real, usable strength. This means you don’t just gain more motion—you gain motion you can trust. By training your joints to move under control, even at their very limits, you create stronger, more resilient tissues, improve how your brain communicates with your body, and unlock better movement for everything you do—from everyday tasks to high-level athletic performance.
By expanding your active range of motion, FRC boosts joint integrity, muscular strength, neurological control, and overall movement capacity.
Passive Pigeon vs. Active Pigeon–The Difference Between Stretching and Training Mobility
In a passive pigeon pose, you simply relax into the stretch. In an active pigeon, you engage the muscles to control and use that new range of motion.
Photo: The Breathing Room PH
When tissues are lengthened but not trained, they tend to be weak and unstable—like a rope pulled too far. By actively contracting in these positions, you teach your body to own its flexibility, making joints stronger, safer, and more resilient.
Here’s why it matters:
- Joint longevity & injury prevention: Strengthening tissues at end ranges reduces injury risks and protects against degenerative changes.
- Muscular Strength: You’re not just stretching tissues—you’re making them resilient and functional.
- Overall Movement Capacity: You move more freely, with better balance, coordination, and performance in any activity. Increased active control makes tasks like reaching, bending, and lifting easier and safer.
- Pain relief: Improving spinal mechanics, core engagement, and neuromuscular control can alleviate chronic pain and stiffness.
- Impact on Aging: By maintaining active, resilient joints, FRC supports independence, reduces fall risk, and prolongs the ability to move freely into your later years.
Functional Range Systems® isn’t just a mobility method—it’s a way to future-proof your body. Whether you’re an athlete pushing your limits, someone tired of nagging stiffness, or simply looking to stay active and independent as you age, FRS® gives you the tools to move with confidence.
The Breathing Room is proud to be the first facility in the country to offer both Functional Range System® Mobility class and FRS® for Seniors.
- Regular FRS® Mobility Class (Wednesdays, 8:15 AM): For anyone who wants to improve performance, prevent injuries, and take control of their movement.
- FRS® for Seniors (Mondays, 4:30 PM): A slower-paced, joint-focused class designed to maintain independence, balance, and pain-free mobility later in life.
It’s never too early—or too late—to start training your joints. Don’t just stretch. Don’t just strengthen. Learn to control your movement, protect your body, and live without limits.
Limited spots are available. Meanwhile, classes are held at The Breathing Room, Unit 8D, Icon Plaza, 26th Street, BGC.
