This week’s Kinstretch online class was an upper-body and spine-focused session built around improving shoulder rotation, overhead control, behind-the-body range, and cleaner spinal movement.

The main shoulder focus was external rotation (ER), internal rotation (IR), flexion, and extension. We used a mix of base positions to challenge the shoulder from different angles and to expose common compensation patterns from the ribs, spine, neck, and scapulae. The goal was not just to access more range, but to build stronger, more controlled movement through the shoulder joint itself.

The class also included focused work for scapular control, elbow and wrist awareness, and a small amount of hip CARs work to keep the lower body engaged and connected. We then moved into spinal segmentation and rotational control, using banded and side-lying variations to improve how the spine moves segment by segment rather than in stiff blocks.

This session is especially useful for anyone wanting better overhead positions, stronger shoulder rotation, more control reaching behind the body, and improved upper-back/spine mobility.

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