This Kinstretch online class was an upper + lower combo session built to keep the whole system moving well while targeting a few key areas. We started, as always, with a full full-body CARs sweep to prime every major joint and clean up movement quality before the deeper work.

From there the lower-body focus was on the hips: hip external rotation (ER), hip flexion, and straight-leg kinetic stretching to challenge the posterior chain and improve how you access range without compensating through the pelvis or spine. On the upper body we worked shoulder external rotation (ER) using a stick/dowel for feedback and positioning, added elbow pronation/supination with the stick to sharpen forearm control, and reinforced shoulder internal rotation (IR) for better shoulder mechanics overall.

We finished with spinal segmentation waves to restore smoother, segment-by-segment control through flexion/extension and leave you feeling more organized through the spine.

Equipment used:
• Tennis balls + yoga blocks for the CARs sweep (tension + support)
• Yoga blocks + stick/dowel/PVC for the main work and progressions