Thirty جلسةs.
Twelve minutes each.
A neck that carries the day.
Five phases, 180 different movements, no repeats — from gentle nods and isometrics to resisted neck strength and gaze control. Written for everyday neck pain, headaches coming from the neck, whiplash, desk and device neck, and the stiff mid-back behind all of them.
Before you start — read this one properly
STOP AND GET SEEN THE SAME DAY with any of these: dizziness, double vision, slurred speech, difficulty swallowing, drop attacks or facial numbness brought on by neck movement; clumsy hands, dropping things, trouble with buttons, or a change in walking or balance; progressive weakness or numbness in an arm or leg; new neck pain after a fall or a crash, or with fever; a sudden severe headache unlike any you have had; neck or jaw pain with chest tightness or breathlessness on exertion; or night pain with weight loss.
Why that list is longer here. The neck is the one region where a small number of serious causes hide behind ordinary-sounding symptoms. Clumsy hands and gait change point to the spinal cord; dizziness and visual change with movement point to the blood supply. Neither is common, and neither is something to train through.
Arm symptoms change the plan. Pain, tingling or weakness travelling into one arm in a specific line suggests a nerve root rather than a muscle. It usually settles, but it should be assessed before loading.
Never force a click. Nothing in this programme goes to a hard end range, and the neck is never twisted to make it crack.
The pain rule: up to 4/10 during, back to your normal by the next morning, no worse week to week.
Kit: a wall, a chair, a table, a towel, a broomstick and a loaded backpack or two water jugs.