Learn It. Try It. Come Back. Refine It.
No two SFTIO classes are exactly alike—even the introductory class.
There is a basic set of un-exercises, but every person brings a different body, history, range of motion, level of pain or discomfort and set of concerns.
The basic program gives us a pathway, while the needs of the people in the room help determine where we spend our time and what we explore more deeply.
Session 1 — The Basics Become Personal
Before we begin, each participant completes an Injury & Trauma Assessment.
This helps us understand injuries, surgeries, accidents, traumas and other physical experiences that may be relevant to what you are feeling and experiencing today.
We also establish a beginning point:
- Where are you experiencing pain or discomfort?
- What movements are limited or difficult?
- What aggravates your symptoms?
- What can you do comfortably now?
- Where might an un-exercise need modification?
Even a basic un-exercise may need to change from the beginning.
A position may need to be smaller.
A movement may need a different direction.
Someone may need to sit rather than stand.
The amount of force may need to change.
As the body releases, movement and positioning can gradually expand and open. What was limited at first may become easier or more available during a session and as the program progresses.
If several participants have similar concerns, we may spend more time exploring those areas together.
The people in the class help shape the class.
A Whole-Body Set You Can Actually Use
The basic SFTIO un-exercises are designed to work together as a whole-body session.
The set moves through different areas of the body to help create greater openness, mobility and ease while reducing pain and discomfort.
The un-exercises are intentionally simple and can be done in a relatively short amount of time. The entire basic set can be repeated without requiring a long exercise session.
That matters.
At home, you need something you can realistically use—not a long exercise routine that becomes another burden.
The basic set remains your whole-body foundation. As specialized and individualized un-exercises are added, you gain more choices for particular needs without having to do everything every day.
Move Through. Explore. Discover.
We move through and explore the basic un-exercises, following useful variations, additions and individualized modifications as they arise.
Sometimes we move fairly directly through the set. Other times, one un-exercise leads naturally into a variation or another exploration that is useful for one person—or several people in the group.
The Ability to Pivot Matters
One of the strengths I bring to SFTIO is the ability to pivot and adapt based on what an individual body is showing us.
A movement may need to change. A different variation may reveal more. A question from one participant may open a useful direction for someone else.
That flexibility allows for deeper discovery and greater openness to what each person may need.
The basic program gives us the foundation.
The body helps determine where we go from there.
Different bodies. Different needs. Different un-exercises.
Take It Home. Practice It.
The un-exercises you learn in class are immediately usable at home.
You receive an SFTIO booklet containing the basic program, along with blank pages for adding specialized and individualized un-exercises as the program develops.
Each person records new un-exercises in their own language and their own drawings, so the instructions make sense when they return to them later.
Then you practice the work on your own.
An un-exercise may feel one way in class and quite different at home. You may not feel the same release, stretch, ease or change you experienced during class.
That does not necessarily mean you are doing it wrong.
Small differences in positioning, direction, force, timing, attention—or simply how your body feels that day—can change the experience.
Write down what happened. Bring it back.
Take it home. Try it. Make notes. Bring your questions back.
Come Back. Review. Refine.
Every un-exercise remains open for review.
At the next session, we look at what happened during your practice at home:
- What worked?
- What felt different?
- What was difficult to reproduce?
- What caused discomfort?
- Were you using more force than necessary?
- Did the position or direction need to change?
- Did your body respond differently than expected?
We answer questions, resolve challenges, refine what you are already doing and add new specialized and individualized un-exercises as appropriate.
Each session we review, refine and build—helping you become more skilled at working with your body in ways that are increasingly comfortable, effective and less likely to trigger more pain.
Time Between Classes Is Part of the Learning
SFTIO is learned through experience—not simply by remembering instructions.
The time between classes lets you use what you have learned in everyday life and discover questions that may never have occurred to you during class.
The program also includes a week break, giving you additional time on your own to practice, notice what happens and develop new questions or challenges.
Then we bring those experiences back into the group.
The time between classes is part of the program.
Your Collection of Un-Exercises Grows
As the program progresses, you continue adding specialized and individualized un-exercises.
Participants typically finish with a personal collection of 30 or more un-exercises for different needs and situations.
You are not expected to do all of them every day.
You are developing a collection of possibilities—not a long daily checklist.
You learn to choose the un-exercises that best support what your body needs at that time.
Your booklet becomes a personal record of the un-exercises, variations and modifications that have been most useful for your body.
Less Doing. More Awareness. Better Results.
Un-exercises are not simply gentler exercises.
Sometimes they are less about doing and more about being.
When you stop doing what doesn’t work and adopt something new and different you get different results.
If you want
- Less pain,
- More flexibility & mobility,
- Better breathing,
- More confidence in your ability to take care of yourself
- Feel better in your body,
Then you need to work differently with your body. Stretching From The Inside Out offers you a unique program that meets you where you are now and shows you how reduce pain and support your body’s wellness.
By shifting the focus of self care on BEING rather than DOING —
You experience how Less is More.
Holding a position.
Noticing.
Waiting.
Using less force.
Allowing time for the body to respond.
Shows you how Less is more.
More force does not necessarily create more change.
Rather than trying to make the body change, an un-exercise offers an invitation—an opportunity for the body to release tension, restriction and holding patterns in its own time.
SFTIO does not necessarily “heal” the condition causing pain.
It can help relieve holding and strain patterns that may be contributing to pain, restriction and immobility while helping you develop greater awareness of what your body needs.
A Small Group. A Very Personal Experience.
SFTIO groups are limited to 6 participants.
That allows time for individual questions, demonstrations, modifications and exploration.
It also creates another important way of learning:
You learn by observing one another and sharing what you discover works for you.
Every body moves differently. Watching another participant explore an un-exercise can help you recognize possibilities you might not have noticed in yourself.
The work is personal and sometimes feels vulnerable. For that reason, privacy and respect are fundamental to the group.
You are free to talk about your own experience.
What another participant shares or explores stays within the class.
You are learning how to help yourself—but you are not learning alone.
From “No Pain, No Gain” to “No Pain Is Great Gain.”
For many people, this is a process of relearning.
We have often been taught to push harder, stretch farther and tolerate discomfort in order to improve.
SFTIO asks something different:
- Notice sooner.
Use less force.
Become more aware.
Explore.
Allow.
Adjust.
The four-session process gives you time to practice this different way of working with your body until it becomes to feel more natural.
What Participants Have Said
“I feel like I’ve been in quick sand without a rope, and now I have the rope to pull myself out.”
“I learned enough that when an acute problem arises I have the tools to address the pain.”
“I can see real progress with increased mobility, function and decreased pain.”
“I’ve been to the class 4 times (including the introductory class) and I have 35–40 easy doable exercises.”
Complete the 4-Session Program
You do not have to commit to the complete program before experiencing SFTIO.
Start with Session 1 — the introductory class.
Learn the basics.
Explore what works for your body.
Take the un-exercises home.
Practice them.
Bring your questions back.
Want to understand how SFTIO works differently?
Then decide whether you want to continue.
Introductory Class Special — $39
Continue with Sessions 2–4 — $160
Complete 4-Session Program — $199
Next Introductory Class:
Sunday, September 20, 2026
3:30–5:00 PM
Downtown Ventura
Limited to 6 Participants
Reserve Your Place
Call or Text: 408-655-5767
Email: bamboo.ilana59@gmail.com
(No Online Registration)
