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Neck to Wrist Reset

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Challenge Overview

Seeking tension-relieving practices for your upper body? Despite the common tendency to rely on stretching alone for relief, a multi-faceted approach that also includes strengthening and stabilizing can be more effective.

Experience this for yourself in this engaging three-week program, which includes a variety of techniques for neck, shoulder, forearm, and wrist relief. This is an all-levels program that contains six informative 20-minute classes, and you’ll get two a week:

  • Class one features shoulder strengtheners that focus on circular and spiraling movements. Along the way, there will also be a few movement-based brainteasers!

  • Class two features strengthening isometric practices for your neck, where you’ll use a block for feedback during dynamic and static exercises that involve extension, flexion, and rotation.

  • Class three provides neck and shoulder “reset” practices, including a neck stretch that utilizes a strap (or hand towel), neck stabilization with a block at the wall, neck- and shoulder-focused prone backbends…and more!

  • Class four explores “core work for your neck,” aka “neck sit-ups,” that work with the neck’s entire range of motion. You’ll do them on your back, side-lying, and then on your belly.

  • Class five focuses on shoulders and includes strength-building shoulder circles, isometric stretches at the wall, and block- and therapy ball-supported pec releases. 

  • Last but not least, class six features wrist- and forearm-strengthening practices, including wrist push-ups and finger push-ups!

These practices are intended to be accessible for many, but that doesn’t mean they are easy!

Are you ready to join Trina for this focused three-week program? Your neck, wrist, forearms, and shoulders will thank you for it.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

2hrs to complete

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Section 1
  • Welcome to this program where you’ll release tension in your neck, shoulders, forearms, and wrists with strengthening, stabilizing, and mobilizing practices. In this introductory module, Trina explains why, despite the common tendency to rely on stretching alone for relief, a multi-faceted approach is more effective, and she outlines what’s to come.
  • Ready to begin? In your first class, you’ll learn open and closed chain practices that isolate movement in the shoulder joints. These practices focus primarily on circular and spiraling movements, and along the way, there will be brainteasers where you’ll move your shoulders in opposite directions. Feel the burn...and see how your shoulders feel afterward!
  • Props: blocks In this short and focused class* you’ll strengthen and release your neck with isometric practices. It begins with controlled neck rolls to see how your neck feels now. From there, you’ll move on to a practice where you’ll use a block for feedback during dynamic and static neck exercises that involve extension, flexion, and rotation. Enjoy experimenting with these techniques and see how your neck feels afterward!
Section 2
  • Props: block, strap, massage balls In this short class, Trina breaks down neck and shoulder “reset” practices. You’ll begin standing for a neck stretch that utilizes a strap (or hand towel), neck stabilization with a block at the wall, and a shoulder strengthener with a strap. After that, you’ll come to the floor for neck- and shoulder-focused prone backbends.
  • Props: blanket In this class you’ll explore more neck-strengthening practices. You’ll start centering in constructive rest pose, expanding your breath, then moving through controlled neck movements that involve flexion, extension, and rotation. After that you’ll explore “core work for your neck,” aka “neck sit-ups,” that work with these ranges of motion, which you’ll do in constructive rest pose, side-lying, and then a prone position. This class may feel challenging at times—remember to breath
Section 3
  • Props: blocks, strap, massage balls In this class, you’ll start standing with shoulder-strengthening practices that involve external and internal rotation (including “halo circles” with a strap). After that, you’ll come to a wall for isometric shoulder stretches, then to hands and knees for engaging block- and therapy ball-supported pec releases. Grab your props and let’s get started!
  • Props: blocks, massage balls Congratulations! You’ve made it to the final class in the program. This class focuses on wrist- and forearm-strengthening practices. You’ll start with a wrist and forearm check-in from kneeling before coming to hands and knees for wrist stretches. After that, you’ll move on to wrist push-ups, finger push-ups, and block- and massage ball-supported forearm-releasing practices (to counteract the push-ups). Enjoy closing your experience—not just this class but the entire program—with therapy ball- and block-supported neck stretches from constructive rest pose and side-lying.

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Meet Your Teacher

teacher avatar image
Trina Altman
Trina Altman, B.A., NCPT, received her training through STOTT PILATES® and is an E-RYT 500, YACEP®. She’s... Read more

Frequently Asked Questions

Absolutely, you can include this challenge in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This challenge is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Challenge completion.
No prerequisites are required; this challenge is open to anyone interested in deepening their knowledge and practice.
No, the challenge is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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