This Kinstretch online class is a mostly lower-body focus session - hip rotation and extension, knee external rotation tolerance, and ankle dorsiflexion capacity - all supported by structured CARs and finishers that clean up pelvis and spine control.

We start by priming the system with a thorough CARs flow:
• Tall kneeling neck, spine, scap, and shoulder CARs
• Side-lying straight-leg hip CARs (great for hip workspace + diagnostics)
• Seated elbow, wrist, knee, and ankle CARs

Then we move into targeted hip work:
• Quadruped hip IR/ER with a resistance band
• Quadruped hip ER PAILs using a knee block, with a yoga block option to increase rotation
• Quadruped straight-leg hip extension lift-offs to build real end-range control

Lower-body rotation and ankle capacity follow:
• Collapsed combat knee ER PAILs/RAILs
• Combat ankle dorsiflexion PAILs/RAILs

We finish with quadruped pelvic tilts to improve pelvis awareness, reduce compensation, and tie the whole session back into cleaner spine mechanics.