This Kinstretch online class was an upper-body focused session designed to build stronger, more controlled shoulders and cleaner upper-limb mechanics. We moved through a variety of base positions - collapsed kneeling, tall kneeling, half kneeling, quadruped, and prone - with practical regressions offered throughout in case any base position felt uncomfortable.

The main shoulder work targeted external rotation (ER) along with shoulder flexion and extension, helping you improve overhead range, behind-the-body positions, and overall shoulder control without relying on rib flare or spine compensation. We also trained the supporting joints with wrist extension work and elbow rotation, then finished with spinal segmentation to restore smoother, more segment-by-segment control through the spine and leave everything feeling more organized.

Equipment needed: stick/PVC/dowel, tennis balls, yoga blocks