This week’s Kinstretch online class was an upper-body focused session built around improving shoulder rotation, overhead range, behind-the-body control, elbow rotation, and wrist extension capacity.

We started from a deep squat base, using blocks for support where needed, to prime the neck, spine, scapulae, shoulders, and elbows before moving into more focused upper-body work. The main shoulder focus was internal rotation (IR), external rotation (ER), flexion, and extension. These ranges are essential for overhead positions, pressing, pulling, hanging, front rack tolerance, and reaching behind the body without relying on rib flare, spinal extension, or shoulder blade compensation.

The class also included elbow pronation and supination work with band resistance to improve forearm rotation control, which supports stronger elbow mechanics, grip, pulling, pressing, and general upper-limb function. We finished with closed-chain wrist control and wrist extension passive range holds, helping build better tolerance for hands-on-floor positions, push-ups, front rack, gymnastics-style positions, and loaded wrist extension.

Overall, this session is ideal for anyone wanting stronger, cleaner upper-body mobility that carries over into training, sport, and everyday movement.

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