This week’s Kinstretch online class was an upper-body and spine-focused session with a strong emphasis on shoulder external rotation, scapular control, positional shoulder strength, and spinal movement capacity.

We started with a full CARs sweep from the straddle base, priming the neck, scapulae, shoulders, spine, wrists, and elbows before moving into more focused upper-body work. The first section combined shoulder mobility and deep squat positioning, challenging the shoulders through pass-throughs, pull-aparts, and external rotation work while maintaining a deep squat base. Blocks were used as a regression for anyone who needed support in the squat, allowing the focus to stay on clean shoulder movement rather than forcing the lower-body position.

From there, we moved into shoulder extension, scapular retraction/protraction, and offset pressing-position isometrics. This section was designed to improve how the shoulder blades move and stabilize around the ribcage, while building more control in hands-on-floor positions. The banded row work reinforced scapular strength and awareness, supporting better posture, pulling mechanics, and shoulder durability.

The final part of the class focused heavily on the spine: spinal segmentation, spine flexion and extension isometrics, thoracic rotation, and lateral flexion. The goal was to improve how the spine moves segment by segment, strengthen flexion and extension ranges, and build more controlled rotation through the upper back. We finished by returning to shoulder pass-through work in a prone position, reinforcing upper-body range after the spine and scapular work.

Equipment used: yoga blocks, resistance band, and stick/dowel/PVC