This Kinstretch session, led by Pieter, focuses on expanding joint capacity through a series of base positions, including butterfly, supine (lying down), quadruped, and the frog position. The class prioritises the hips and shoulders, concluding with detailed work on spinal control to improve the connection between the brain and the body.

Session Highlights:
• Joint Priming (CARs): You will perform Controlled Articular Rotations for the neck and spine from a butterfly seated position to ensure the lumbar spine remains locked and isolated.
• Knee & Ankle Focus: The routine includes knee rotations while wedging a ball in the hip flexor to create tension, as well as isolated ankle work to ensure the shin bone remains still.
• End-Range Hip Strength: You will engage in hip "hovers" over yoga blocks to build active control and high-intensity passive range holds for hip flexion.
• The Frog Position: A significant portion of the class uses the "frog pose" to stretch the inside of the thighs and perform internal hip rotation lifts.
• Shoulder & Internal Rotation: The session includes PAILs (Progressive Angular Isometric Loading) for the shoulders, specifically driving the hand into the back to strengthen internal rotation.
• Spinal Segmentation: The class finishes with spinal waves, where you move the spine vertebra-by-vertebra from the tailbone to the neck to build neurological awareness and control.

Equipment Needed:
To follow this session, you will need:
• Yoga blocks (for hip hovers).
• Mobility balls or a tennis ball (to help create tension)