This upper body Kinstretch session, led by Pieter, is designed to enhance joint health and expand your active range of motion by focusing on the neck, spine, shoulders, scaps, elbows, and wrists. The class combines fluid rotations with isometric strength training to help you "map" and control your body’s workspace more effectively.

Session Highlights
• Comprehensive CARs Routine: You will begin with Controlled Articular Rotations (CARs) for the neck, scapulae, spine, and shoulders to lubricate the joints and identify your current range of motion.
• Irradiation & Tension: A key focus is irradiation - creating full-body tension (often by squeezing a ball or clenching your fists) to isolate movement within a specific joint and prevent other body parts from compensating.
• Shoulder & Wrist Specialisation: The session includes advanced PAILs and RAILs (Progressive/Regressive Angular Isometric Loading) for shoulder internal and external rotation, as well as targeted work for wrist extension.
• End-Range Control: You will perform lift-offs and hinges in prone positions to build strength and "own" the space at the very edges of your shoulder flexion and extension.
• Spinal Segmentation: The class concludes with a deliberate, segment-by-segment wave through the spine to improve vertebrae awareness and control, moving away from the traditional "all-in-one" cat-camel stretch.

Equipment Needed
To get the most out of this session, you will need:
• A yoga block (or a similar elevated surface).
• Small mobility balls or something firm to squeeze (fists are a suitable alternative).