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Neck, shoulders, back

a 4 week course


Our ways of moving – and also not moving – often mean shoulders are tight, the neck stiff and the back achy. This can be a result of poor posture, muscle tension or overuse. And these parts of the body also tense when we feel stress or worried.

In this 4 week course we will work with balancing these effects, strengthening core and upper body, including neck, back and shoulders, as well as actively creating more mobility and passively releasing tension.

We need both stability and mobility because when the brain realises that muscles and tissue are weak or unstable, the nervous system responds by sending messages to those tissues to tighten up. So, muscles that are tight are often also weak. 

So, we need to send a message to the nervous system that it no longer needs to tighten up these tissues to protect the joints. And one way to do that is to strengthen and stabilise those muscles, while soothing the nervous system with some mobilisation and releasing stretches.

WEEK 1   |   WEEK 2   |   WEEK 3   |   WEEK 4

Week 1 – a first look at balancing stability and mobility

Props: 2 yoga bricks or thick books, rolled blanket

Week 2 – shoulder opening and neck stability

Props: yoga bricks or stack of books (~10cm height), blanket, bolster or another blanket you can roll up

Week 3 – back and core strength, shoulder stability and opening

Props: 2 yoga bricks or cans of tomatoes, blanket, belt or scarf

Week 4 – core connection and shoulder opening

Props: yoga brick or thick book, belt or scarf, wall