đź“ŤUPPER BACK, SHOULDERS & NECK ROADMAP
If you’re dealing with nagging upper back stiffness, shoulder tension, or neck pain, you’re in the right place. These areas don’t work in isolation—when something is off in one, the others follow. Misalignment in your joints forces certain muscles to overwork, while movement compensations reinforce pain patterns. This roadmap will help you rebuild strength, restore mobility, and bring your upper body back into balance so you can move more freely and comfortably.
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Start with the Low Back Classes
Your low back and neck are closely linked—they share a natural curve, and when one is out of whack, the other isn’t far behind. If your low back isn’t providing the right support, your upper back and shoulders will compensate, leading to tension and misalignment. Start with the daily low back stretches to reset your foundation, then move on to the skills classes to build deep core support and stability.
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Move onto the Mid & Upper Back Classes
Your ribcage and upper back create the foundation for healthy shoulder and neck movement. If your upper back is stiff, your shoulders have nowhere to go, and your neck gets stuck in a forward position. These classes will restore mobility throughout your spine, allowing your shoulder blades to sit properly on your back and your chest to open up. Begin with daily mobility exercises, then move into skills classes to build strength where you need it most.
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Move Onto the Shoulder Classes
Your shoulders are the most mobile joint in your body—but without stability, that mobility can lead to strain, tightness, and even pain. These classes will help you strengthen the muscles that stabilize your shoulders, improving posture and reducing tension. Start with daily shoulder mobility drills, then move on to skills classes to reinforce strength and control in all directions.
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End with the Neck Classes
With your foundation in place, we can finally focus on the neck. By this point, your body has the support it needs to help your neck find its natural, effortless position—no more carrying all the tension up top. These classes will guide you through gentle stretches and stability work to help your neck feel stronger, lighter, and pain-free.
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Next Steps: Explore More Roadmaps
Now that your upper back, shoulders, and neck are more balanced, what’s next? Whether you want to reinforce your progress, improve mobility, or address other areas of tension, there’s a roadmap for that.
Check out the other roadmaps to continue your journey:
