This week’s Kinstretch online class was a lower-body focused session with a strong emphasis on hip internal rotation (IR), hip flexion, knee rotation, knee flexion, and spinal control.

We started with a CARs sweep to prime the neck, spine, hips, knees, and ankles before moving into deeper hip rotation work. The main hip focus was improving hip IR through controlled pulses, isometric work, lift-offs, and side-lying variations. The goal was to build cleaner rotation at the hip itself while limiting compensation from the pelvis, spine, or lower leg.

We also trained hip flexion passive range holds, helping improve your ability to access and control the front-side hip range needed for squatting, running, stepping, and general lower-body mechanics.

The knee work focused on both knee flexion strength/control and knee external rotation tolerance, supporting better tibial control and overall lower-limb resilience. The session finished with standing hip-hinge spinal segmentation, helping improve slow, controlled movement through the spine while reinforcing awareness of where the body tends to hinge or move in blocks.

Equipment used: yoga blocks