This week’s Kinstretch online class was an upper-body and spine-focused session, with a strong emphasis on shoulder external rotation (ER), shoulder internal rotation (IR), shoulder flexion, thoracic rotation, and spinal control.

We started with a full CARs sweep using multiple base positions and equipment to create better tension and cleaner movement:

* Straddle neck + spine CARs with a block
* Shoulder CARs using tennis balls for tension
* Supine hip CARs
* Seated ankle, wrist, knee, and ankle CARs

From there, we moved into shoulder and spine-focused work:

* Straddle shoulder passthroughs with a stick to open and control the shoulder workspace
* Straddle shoulder ER PAILs/RAILs using a stick to build stronger external rotation
* Straddle spine flexion + extension isometrics with a block
* Straddle T-spine rotation isometrics using a stick
* Side-lying shoulder IR sleeper PAILs/RAILs using a block or the floor for support
* Prone shoulder swimmers to train smooth, controlled shoulder transitions
* Prone shoulder flexion PAILs/RAILs with blocks to build stronger overhead range
* Collapsed kneeling T-spine rotation with a stick
* Quadruped spinal segmentation to finish with slow, controlled spinal waves

This class is great if you want to improve overhead mobility, shoulder rotation, thoracic control, and spinal segmentation, especially if you struggle with tight shoulders, limited overhead range, stiff upper back movement, or compensation through the ribs and low back.

Equipment used: yoga blocks, tennis balls, and a stick/dowel/PVC