This week’s Kinstretch online class was a neck and spine-focused session built around improving cervical control, spinal segmentation, thoracic extension, and rotational capacity.

We started with CARs work to prime the neck, spine, and hips before moving into a focused cervical sequence. The neck work trained flexion, extension, lateral flexion, and rotation through PAILs/RAILs, helping build stronger, more controlled end ranges instead of simply stretching the neck passively. This is especially useful for desk stiffness, posture control, upper-back tension, and improving awareness of how the neck moves independently from the shoulders and ribcage.

From there, we moved into pelvic control and spinal segmentation, using quadruped positions to improve the ability to move the spine segment by segment rather than in stiff blocks. We also trained spine flexion and extension isometrics, reinforcing strength and control through the ranges we were exploring.

The second half of the class focused on thoracic spine extension and rotation, using roller/block-supported extension work, seated spinal twist PAILs/RAILs, and collapsed kneeling rotation work with a stick/dowel. The goal was to improve upper-back mobility, rotational strength, and cleaner spinal movement without over-relying on the low back.

Equipment used: yoga blocks, foam roller, and stick/dowel/PVC