Position · Standing
Before exercise 01 · 3–5 minutes
Gentle warm-up
Wake up the shoulders, arms and legs before beginning the seated routine.
Your daily practice
A guided English version of your cervical and thoracic spine routine, with calm pacing and clear cues.
Your programme
Position · Standing
Before exercise 01 · 3–5 minutes
Wake up the shoulders, arms and legs before beginning the seated routine.
Consistency over intensity
The original programme recommends practising a little every day rather than doing one long session each week.
About this routine
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.