Kinstretch ONLINE 22-Jul-26 - Replay
Replay Pass
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1h 1m
This week’s Kinstretch online class was an upper-body focused session built around improving shoulder rotation, shoulder extension, elbow rotation, wrist capacity, and thoracic spine control.
We started with a structured CARs sweep using tall-kneeling and half-kneeling positions to prime the neck, scapulae, elbows, wrists, spine, shoulders, and hips. The use of tennis balls, blocks, and a stick helped create better tension, cleaner positioning, and more awareness during the warm-up.
The main shoulder focus was external rotation (ER), internal rotation (IR), and extension. These ranges are key for stronger overhead positions, better behind-the-body control, pressing, pulling, hanging, and general upper-body resilience. The goal was to build usable shoulder range through controlled isometric effort while limiting common compensations from the ribs, spine, neck, and scapulae.
We also trained elbow pronation/supination and wrist flexion/extension capacity, supporting stronger hands-on-floor positions, better front rack tolerance, pressing mechanics, and overall forearm control. The session finished with spine extension and thoracic rotation work, helping improve upper-back mobility, spinal awareness, and smoother rotation through the trunk.
Equipment used: yoga blocks, tennis balls, and a stick/dowel/PVC
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