This week’s Kinstretch online class was a hip-focused lower-body session supported by pelvic and spinal control work. After priming the major joints with a full CARs sweep, we concentrated on building more usable range and strength through hip internal rotation (IR), external rotation (ER), and abduction.

The hip work was designed to help you access rotational positions with greater control, then strengthen those ranges through isometric tension and active effort. We also explored hip abduction to improve the ability to move the leg away from the midline without compensating through pelvic shifting or spinal movement. This combination is valuable for stronger squatting positions, lateral movement, running mechanics, and overall lower-body resilience.

The session finished by reconnecting the hips to the trunk through pelvic control, spinal segmentation, and spinal rotation. The goal was to improve awareness of how the pelvis and spine move independently, reduce blocky movement patterns, and restore smoother, more intentional motion through the body.

Equipment used: yoga blocks and stick/dowel/PVC