This week’s Kinstretch online class was a hip-focused lower-body session with supporting spine and pelvic control work.

We started with a full CARs sweep to prime the neck, scapulae, shoulders, spine, hips, knees, and ankles before moving into deeper hip rotation training. The main focus was hip external rotation (ER) and hip internal rotation (IR) from the 90/90 base, using isometric tension and active lift-off work to build stronger, more usable end-range control.

We also trained hip flexion in external rotation, challenging the ability to actively lift and control the leg without relying on momentum, pelvic shifting, or spinal compensation. This kind of work is useful for improving squat positions, transitions on the floor, running mechanics, and overall lower-body control.

The class finished with frog-base pelvic tilts and spinal segmentation, helping restore smoother movement through the pelvis and spine while reinforcing better awareness of where motion is actually coming from.

Equipment used: yoga blocks