This week’s Kinstretch online class was a lower-body and spine-focused session built around improving the joint functions that support stronger squats, better lower-limb control, and smoother spinal movement.

The main focus was hip internal rotation (IR), using the 90/90 base to build more usable range, stronger end-range control, and better awareness of where the hip is working versus where the pelvis or spine may be compensating. We also trained tibial rotation and knee control, which is important for clean squatting mechanics, running, directional changes, and general lower-body resilience.

From there, the session moved into ankle dorsiflexion capacity, helping improve the ability of the knee to travel forward over the toes without collapsing through the foot or forcing compensation elsewhere. This tied directly into the deep squat work, where we used isometric tension to build more control, comfort, and ownership in the bottom position.

The class finished with focused spine extension and spinal segmentation work, using both prone and quadruped positions to improve control through the spine rather than moving in stiff blocks. We closed with a deep squat down-regulation to settle the system and reinforce the squat position with less tension.

Equipment used: yoga blocks and resistance band