SELF-CARE TECHNIQUES FOR UPPER BACK, NECK, AND SHOULDER HEALTH
ViVA instructed gym members in quick, effective upper extremity self-care techniques, improving mobility, function, and sense of well-being.
PROJECT LEAD
PROJECT TEAM
Solo
PARTNERED WITH
In-house
Context
Challenge
Community gym members reported stiffness, tension headaches, and fatigue due to upper back, neck, and shoulder discomfort. With busy schedules limiting their access to remedial therapies, members sought effective self-care strategies they could implement at home and at the gym.
Approach
ViVA instructed members in their “Straighten Up to Power Up” program, using a see-one, do-one, teach-one model. Participants learned to assess posture and movement patterns, then applied mobilisation and strength exercises using common instruments like tennis balls, bands, and foam rollers. They released trigger points and improved their mobility and alignment through exercises that could be completed later at home in under six minutes.
Outcomes
Participants reported immediate relief and improved mobility following a single session, evidenced by before-and-after images. Enthusiasm spread as members practiced these techniques during gym sessions, enhancing their engagement and satisfaction. The program was featured in the gym newsletter, highlighting its success, and encouraging broader participation.