CERTAIN CLB - Mouaz

Made only for you Hello most loved husband Everything here is at home. Chair, bed, floor. No gym needed.

Here is how you can make yourself feel better today

Why the numbers are in that order

The number is the priority, not the day. Training 1 does the most for your neck. Training 5 does the least.

So if you only train twice this week, do 1 and 2. The site handles the order for you — do the one it shows, tap done, and it moves you on.

If you stop for a week, it puts you back to 1. Not a punishment. Just the one worth restarting with.

The short version of what is going on

1You sit at a screen ~8 hours a day. Your head drifts forward.

↓

2Your upper back rounds to let it. Now the head has to stay forward.

↓

3The muscles at the back of your neck hold your head up all day. That is the ache.

↓

4Your shoulders can’t reach overhead any more without your spine cheating.

So we don’t start at your neck. We start one level below it, at your upper back. See all the data ›

Where your effort actually goes

Your desk~40 h a week in the bad positionBiggest

Trainings 1 and 2Upper back and neckBig

Trainings 3, 4, 5Legs, pushing, coreUseful

Stretching your neckFeels good, changes little on its ownSmall

Three hours of training cannot out-vote forty hours of sitting. Both, or it won’t move. The five-minute desk fix ›

02What we foundEvery finding, and how sure we are of each 03All 5 trainingsIn priority order, 25–35 min each 04Your desk60 seconds an hour. The biggest lever you have. →Your numbersThe scoreboard. Still completely empty.

Every training can talk you through it

Each one has a prompt you copy into Claude. It then runs the session with you — real rest timers, one cue per set, and it asks the right questions at the end so the data comes back. Or just read the training. Your choice, every time.

Stop and tell Anna if

These are not training problems

Pins and needles, numbness or weakness in your arm or hand
Any symptom below your elbow
Dizziness or a visual change when you move your neck
A headache that starts during a session, or a new kind of headache
Neck pain at night that wakes you up

Any of these: stop, and see a doctor. Not something to train through.

One honest thing.

Nothing here came from you yet. Every goal, every symptom, every number is still missing — I built this from a movement screen, some photos and your own training videos. Tell me where I’m wrong and it gets better.

Anna — CERTAIN CLB