This week’s Kinstretch online class was an upper-body focused session centred around building stronger, more usable shoulder range. After a structured CARs warm-up for the neck, scapulae, spine, elbows, wrists, hips, and shoulders, we focused on improving shoulder internal rotation (IR), external rotation (ER), flexion, and extension through controlled movement, isometric effort, and active end-range work.

The shoulder work was designed to improve your ability to access and control positions that matter for overhead movement, reaching behind the body, pressing, hanging, and general upper-body function. Rather than chasing the biggest available range, the emphasis was on cleaner movement through the glenohumeral joint while limiting compensations from the ribs, spine, neck, and scapulae.

We also trained wrist flexion and extension capacity, supporting stronger hands-on-floor positions, pressing mechanics, front rack comfort, and overall upper-limb resilience. The session finished with full spinal segmentation, reinforcing slow, deliberate control through the spine and helping restore smoother movement after the focused shoulder work.

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