This week’s Kinstretch online class was a lower-body and spine-focused session with a strong emphasis on building more usable hip range and better control through the trunk.

The main hip focus was external rotation (ER), using the butterfly and bearsit positions to improve access to deeper rotational range while building strength and control through isometric effort and slow active transitions. We also trained hip flexion through passive range holds, helping improve the ability to actively lift and control the leg without relying on compensation from the spine or pelvis.

From there, the session moved into hip extension, reinforcing the ability to open the front of the hip while maintaining control of the pelvis and trunk. This is especially useful for squatting, lunging, running mechanics, and general lower-body function.

The spine work focused on spinal segmentation, flexion control, and rotational awareness. We used slow, deliberate movement and isometric tension to improve the ability of the spine to move segment by segment rather than in stiff blocks. The session finished by bringing the hips and spine back into controlled CARs work, reinforcing clean joint movement after the focused training.

Equipment used: yoga blocks, stretch strap, and stick/dowel/PVC