Position · Standing
Before exercise 01 · 3–5 minutes
Gentle warm-up
Wake up the shoulders, arms and legs before beginning the seated routine.
Jog lightlyReach upArm circlesKnees & heels
Your daily practice
Move gently.
Feel more supported.
A guided English version of your cervical and thoracic spine routine, with calm pacing and clear cues.
Your programme
The 12 exercises
Consistency over intensity
Five gentle minutes count.
The original programme recommends practising a little every day rather than doing one long session each week.
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About this routine
Faithfully translated, thoughtfully guided.
The English wording and timings have been checked against the German “Aktives Rückentraining” sheet you supplied. The clearer drawings are taken from a matching clinic copy; where its pose differs, your original drawing is retained. Animated cues only highlight the intended direction.