This week’s Kinstretch online class was a lower-body focused session built around improving hip control, knee capacity, ankle plantarflexion, and spinal segmentation.

We started with a CARs sweep from the sphinx and seated bases to prime the neck, scapulae, shoulders, hips, knees, and ankles before moving into deeper lower-body work. The main hip focus was improving hip external rotation (ER), hip adduction, and hip extension through passive range holds, active lift-offs, and isometric effort. The goal was to improve your ability to access range, then actively control it without relying on compensation from the pelvis or spine.

We also trained knee flexion and knee extension control, using passive range holds and hinge-style work to challenge the hamstrings, improve active control, and build more confidence through the knee’s available range. From there, we moved into ankle plantarflexion PAILs/RAILs, helping improve top-of-foot and ankle range while building strength at end range.

The session finished with quadruped spinal segmentation, using slow, controlled waves to restore smoother movement through the spine and reinforce segment-by-segment control after the lower-body work.

Equipment used: yoga block, stick/pvc/dowel