This week’s Kinstretch online class was a lower-body and spine-focused session with a strong emphasis on hip rotation, hip flexion, hip abduction, spinal segmentation, and thoracic rotation.

We started with a full CARs sweep to prime the neck, scapulae, spine, shoulders, hips, knees, and ankles before moving into more focused hip work. The main lower-body focus was hip internal and external rotation, using controlled rotational work and banded resistance to improve access, strength, and control through the hip joint itself. The goal was to build cleaner hip movement while reducing compensation from the pelvis, spine, and lower limb.

We also trained hip flexion under continuous tension, moving through different angles from adduction toward abduction, which challenges the hip flexors to actively control range rather than just passively access it. The class also included focused hip abduction isometric work, supporting better lateral hip control, pelvis stability, and lower-body resilience for squatting, running, and sport.

The session finished with spinal segmentation and band-resisted thoracic rotation, helping improve segment-by-segment spine control, smoother upper-back rotation, and better awareness of how the trunk moves without defaulting to stiffness or compensation.

Equipment used: resistance band, yoga block, and a stable anchor/weight