All 5 trainings
All at home. One a day, five days a week if you can. 25–35 minutes each. No dates — do them when you want.
Everything you need, for all five
ChairTall chairBedFloor spaceA wall
A table you can lie underBackpack + booksA towel
The number is the priority, not the day. Training 1 does the most for your neck. Training 5 does the least.
Two trainings this week? Do 1 and 2. Not 1 and 5, and not whichever you feel like. Three? 1, 2, 3. Five? All of them, and keep a day between 1 and 2.
The home page tracks this for you. Do the one it shows, tap done at the bottom, and it moves you on.
Why this order
1Upper back and neck. Findings 1, 2 and 3 — the only three we are certain about, and the only ones you have symptoms from.
2Same target, different angle. Twice a week on this is the minimum that moves anything.
3Legs. Good for you generally, and it handles the pelvis finding. Nothing ever loaded on your neck.
4Pushing — without going overhead — plus the drills that rebuild the shoulder range you are missing.
5Core and balance. Also where you film the things we still cannot confirm. Half training, half measuring.
The five
1Upper back & neck35 min
Backpack rows on the bed, Y and W raises on the floor, neck holds in the rest breaks.
Finding 1Finding 2Finding 3
2Open up & hold it30 min
Rows under the table, floor pull-downs, and the chin-tuck holds as a real exercise rather than a filler.
Finding 1Finding 2Finding 3
3Legs35 min
Backpack squats, hip thrusts off the bed, split squats and step-ups on the chair.
Finding 5General strength
4Push, without going overhead30 min
Push-ups, backpack floor press, and the shoulder reach work that eventually unlocks pressing again.
Finding 3Chest & shoulders
5Core, balance & measuring25 min
The shortest one. Planks, balance, and you film two sets so we can finally settle the knee question.
Finding 6Data
Rules for all five
×Nothing goes overhead. Your reach test says you would get there by arching your back and craning your neck — which is the exact thing we are fixing.
×Nothing rests on your neck or shoulders. The backpack goes on your chest, your hips or your back — never up high.
✓Neck neutral on every rep of everything. Eyes down a metre ahead, ears back over your shoulders. This is the one cue that matters in all five sessions.
✓3 sets, never under 8 reps. Stop each set with 2 good reps still in you. Never to failure.
✓Short cardio at the end of every session. Stairs or a brisk walk. Five minutes is enough.
✓Tap done at the bottom. That is the only thing keeping the order straight, and it is the only data we get.
How to make it harder over time. Every exercise has a Harder line in its detail. Work through those before you think about adding weight — more books in the backpack is the last step, not the first.