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 exercise wording and timings come from the German “Aktives Rückentraining” sheet you supplied. Simplified motion guides illustrate the printed movements; they are not a substitute for a physiotherapist demonstrating the exercises.