Back & Neck – Programs & Recommendations

Back & Neck: Less tension in your everyday life (without complicated exercises)

If you sit a lot or are often on your phone, you know the feeling: neck pulls, shoulders rise, back "closes up".
Here you will find my best recommendations on mobility, posture and relaxation – including programs that guide you step by step .

✅ Tip: Start with 10 minutes a day .

My top recommendations (back/neck)

1) 7-Day Neck Reset (Beginner)

Ideal if: you have tension in your neck/shoulder area
You get: short routines + clear instructions
✅ Perfect for office & home office

2) Relaxed back – 10-minute routine (daily)

Ideal if: the lower back quickly "seals up"
Why it's good: little time, high effect through regularity
✅ Great as an everyday standard

3) Improve posture (shoulders down, chest up)

Ideal if: you have a rounded back / "phone posture"
Goal: more stable upper body, less pressure on the neck
✅ Very easy to combine with strength training/yoga

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