Everything, with how certain we actually are. Where it says not verified, that means I wrote it down but haven’t proved it. Tap any row for the detail.
Where it came from
Movement screen, on paper12 May 2026, hand-markedMain source
8 photosStanding front, side, and in the gymUsed
7 training videosTwo of them turned out to be actual testsUsed
A typed summaryChecked line by line against the above4 errors found
Sure of itProbablyNot verifiedUnresolved
The findings
In the order we work on them.
ProofThe paper screen has your head circled with the plumb line drawn behind your ear. Four photos show the same. All seven videos show it — it shows up under load in your push-ups and in every lunge rep. And you have the symptom.
What it doesThe muscles at the back of your neck are holding your head up all day instead of only some of the time. Sustained low load, all day, is a very good candidate for a persistent ache.
Honest bitPlenty of people have a forward head and no pain. So this is a likely contributor, not a proven cause. The real test is whether your score moves in 8 weeks.
FixTwo things at once: cut the desk hours in that position, and build endurance (not strength) in the deep neck muscles. 8–12 weeks to feel a change — and only if the desk part happens.
Where it lives: Trainings 1 and 2, plus the desk page.
ProofMarked on the paper screen, including a hand-drawn spine with a neutral spine next to it for comparison. Both side photos. Visible when you reach behind your back in the video.
Why it’s upstreamYour neck sits on top of your upper back. If the upper back is rounded, your head has to come forward to keep your eyes level. So chin tucks alone would plateau. This is why we don’t start at your neck.
FixExtension and rotation most days, not twice a week. Plus mid and lower trap strength to hold the new position. 6–10 weeks for a visible change in photos.
Where it lives: Every training, in the warm-up.
ProofOne of your “training videos” is actually a shoulder mobility test — one hand over the shoulder, one up the back. The gap between your fingertips is more than a hand span on both sides.
The important partIt isn’t the gap. It’s that you buy the range by rounding your upper back and pushing your head further forward. You get there — by making #1 and #2 worse.
ConsequenceNo overhead pressing until this improves. Pressing overhead now means arching your back and craning your neck to finish the rep. You’d be training the exact thing we are fixing.
FixMeasure the gap in cm first. Then thoracic work, lat and chest length, and reach drills from a position where your spine can’t cheat. Re-measure at 4 weeks. Realistically 8–16 weeks before overhead is back on.
Where it lives: Trainings 2 and 4, plus every warm-up.
ProofThe paper screen is explicit — the shoulder line is drawn slanting with an arrow pointing up above the left. The walking video seems to agree.
Why only “probably”The good standing photo crops your head off, and the gym photos are shot from below, which distorts exactly this comparison. One proper photo settles it.
PlanNot chased directly yet. We load one arm at a time and watch whether the left rides up. If it’s real, we match the load to the weaker side, not the stronger one.
ProofThe most emphatically marked thing on the paper after your head. Also visible in the bottom of every lunge rep.
Honest bitThis is a visual finding only, and it always looks bigger than it is on a torso with some weight on the front. So: probably, not certainly.
PlanHandled inside the leg training — ribs down, glutes doing their job. Not a separate project.
ProofThe words “knees uneven” are on the screen with inward arrows at both knees. That’s all there is.
Why it’s not confirmedEvery leg video has you in loose trousers. Nothing below your waist is readable in any footage we have. Also: which knee is higher was never written down.
PlanWe collect the evidence rather than guessing. Training 5 has single-leg work filmed from the front, and one barefoot photo shoot settles it. Until then nothing gets programmed for it.
What it saysThe paper says “inversion” and “low arch” about the same feet, with arrows drawn pointing inward.
The problemThose are opposite things. Inversion goes with a high arch. A low arch goes with the foot rolling in. Both can’t be true, and the arrows only agree with one of them.
Why it mattersThe typed summary you had ranked flat feet as root cause #1 and put orthotics as fix #1. A nine-step plan was built on a line that contradicts itself. So we deleted that ranking rather than following it.
To settle itOne photo of your bare feet from behind, plus a look at the wear pattern on your shoes. Ten minutes.
Good news — two things that are fine
Hamstrings and hip flexorsYour leg raise test is good, and the down leg stays flatFine
Trunk controlYour push-up plank line holds — no sag, no pikeFine
Both of these were listed as problems in the typed summary. Your own videos say otherwise, so we cut them out and spent the time on your upper back instead. That’s two things you don’t have to do.
Two numbers we deleted
“2–3 inches forward = 20–30 lbs on your neck”From a 2014 computer model of a bent neck, not a measurement of a person. Massively over-quoted online.Deleted
“Foot arch contributes 40–55%”No study produces this. It isn’t a measurable quantity.Deleted
Your numbers — all still empty
This is the scoreboard. Nothing is on it yet, which is the single biggest gap. Twenty minutes fills the whole thing.
Shoulder reach gap, leftFingertip to fingertip, in cm—
Shoulder reach gap, right—
Neck score0–10, worst point of the day—
Chin tuck holdLying down, in seconds—
Front plank holdIn seconds—
Barefoot photosFront, back, both sidesNot taken
What I still don’t know about you
Honest list. Every one of these changes something.
What the physio said in AprilYou had an appointment on 15 April. Nothing was written down.Biggest
Your neck, in detailWhere, what kind, how long, and any arm symptomsMust
Your desk setupMonitor height, laptop or screen, hoursMust
What you actually wantNothing on this site came from youMust
How you sleepPosition and pillow. A third of your day, on your neck.Must
What you already trainWhat, how often, how longMust
Any neck or head injury, everMust
Which hand you write withNeeded to read the left-shoulder findingMust