This Kinstretch online class was a lower-body + spine focused session with a few key upper-body pieces layered in. We began, as always, with a full upper + lower CARs sweep to prime the joints, create tension, and set the foundation for cleaner movement.

From there we moved into focused work on the hips and trunk:

* Hip internal and external rotation to build cleaner rotational control
* Seated hip flexion passive range holds to explore and strengthen access to hip flexion
* Neck flexion isometrics to build controlled capacity through the cervical spine
* Pelvic tilts to improve pelvis control and reduce compensation
* Spine segmentation to restore smoother, segment-by-segment flexion/extension waves

We also included seated shoulder external rotation (ER) using a stick to reinforce shoulder positioning and control without relying on rib flare or torso rotation.

Equipment used: yoga blocks, tennis balls, and a stick/dowel/PVC