Last night’s live Kinstretch session was a solid upper-lower tune-up with a clear focus on hip external rotation and hip extension, supported by shoulder internal rotation and shoulder extension, a touch of elbow extension, and a strong finish with spinal segmentation to restore control through the spine.

We opened with a thorough CARs sequence to prime the major joints and set the tone for clean, controlled movement:
• Tall kneeling spine + neck + scap CARs
• Half-kneeling shoulder CARs
• Supine hip CARs
• Seated elbow, wrist, knee, and ankle CARs

From there we moved into focused work:
• Bearsit hip IR/ER axials, then hip ER PAILs/RAILs to build usable range
• Bearsit shoulder IR PAILs (behind-the-back position)
• Prone shoulder extension with elbow hinge on blocks
• Prone hip IR lift-offs and hip extension PAILs + lift-offs to reinforce end-range control

We wrapped up with collapsed kneeling spinal segmentation to slow everything down, improve segment-by-segment awareness, and leave you feeling more organized through the spine.

Equipment needed: Yoga blocks and tennis balls.

Quick note: Apologies - we had some unstable network connectivity during the live session, so there are a few spots in the recording with minor sound/video sync issues.