neck & upper back · lower back · 12 weeks
The plan that changes when your pain changes.
Know exactly what to do today.
The ache between your shoulder blades after 2 hours of sitting does not need more exercises. It needs a sequence, a dose, and an answer when the pain moves.
3 minutes, no card.
ends with today's session, not a price.
fig. 1 — where the day is spent
You already know how to stretch. You don't know what to do tonight.
Nothing dramatic happened, so nothing in the system is built for you. The exercises are free and infinite. The program is what is missing.
typed at 20:47, four separate nights
- why does my shoulder hurt
- aching between shoulder blades desk job
- lower back locked up after sitting
- shoulder hurts reaching behind my back
Fifteen saved videos, 4 days of doing them, and no answer to the only question that matters.
We ship the program and borrow the footage, with the name attached.
Thousands of excellent demonstrations already exist, published by named physiotherapists. The scarce thing was never the footage.
- 01
Assessment, 3 min
Six questions, tappable, no typing. Region, how long, what makes it worse, how irritable it is, what you have tried. A red-flag screen runs inside it.
- 02
Your plan, 84 days
One region, 12 weeks, 3 phases: settle, build, restore. Your emphasis is set for you — relief-led, strength-led or mobility-led.
- 03
Session, 12 min
Four to 6 movements, one per screen. A video from a named physiotherapist, our written cues, the dose, and how it should feel.
- 04
Check-in, 1 tap
One question after the session: easier than expected, fine, achy but settling, or worse. That answer is the whole input.
- 05
Adjustment, next morning
Tomorrow's session is rewritten and the change is explained in one sentence, in your own words. Progress, hold, regress or substitute.
This is a session. Yours is built from your own answers.
- 1
supported thoracic extension over a chair back
3 × 8, 3 s hold
how this should feel: An opening across the upper back, easing within an hour.
video credited to a named physiotherapist, above the player
- 2
chin nod, lying
3 × 10, 5 s hold
how this should feel: Effort at the front of the neck, and no headache after.
video credited to a named physiotherapist, above the player
- 3
scapular wall slide
2 × 10, slow
how this should feel: Work between the shoulder blades, 3 out of 10 at most.
video credited to a named physiotherapist, above the player
- 4
band external rotation, elbow at your side
2 × 12
how this should feel: A warm ache behind the shoulder that settles in minutes.
video credited to a named physiotherapist, above the player
fig. 2 — movement 3, what moves
Every movement names the physiotherapist in the video and links to their channel, above the player, not in a footer. Attribution is part of how this looks, not a legal afterthought.
The part nobody else writes down.
You answer one question after the session. The next morning the plan has already answered you back.
check-in · 20:59
How did that feel?
- easier than expected
- fine
- achy but settling
- worse
adjustment · 07:00 tomorrow
“You said achy but settling, so tomorrow we hold the same dose and swap the overhead reach for a supported version.”
One sentence, in your words, before you ask for it. This is the moment the plan stops being a document.
84 days, drawn as 84 days. No ring, no streak, no badge — the filled squares are sessions you did.
What you would otherwise do tonight.
15 saved videos
Free, infinite, and in no order.
→One 12-minute session tonight, and a different one tomorrow.
a €20 exercise pdf
The same document for everyone who buys it.
→Your dose moves when your check-in moves.
a subscription app
A charge you forget, then resent, then cancel.
→€49 once, for 12 weeks you can finish and keep.
an appointment in 5 weeks
Three weeks of guidance for a 6-month problem.
→Starts tonight, and says plainly when to book one anyway.
What this is not.
Not medical care.
It does not diagnose, and it never says cure. The first job of the assessment is to recognise the person who should see a clinician and say so. No price appears on that page.
Not built to push you.
Report worse twice and the plan regresses on purpose. Miss 4 days and today is shortened to 7 min, with your dose held. No streak to break.
Not an anonymous brand.
No invented doctor and no borrowed white coat. Every claim about your body carries its source, named inline, or it is deleted. Example: NICE guideline NG59.
Not for every problem.
Acute injury, post-surgical rehab, suspected fracture and neurological warning signs are stopped at the assessment and sent to a clinician, not sold to.
One payment. No subscription.
free
Assessment. Three minutes. Produces your plan, your emphasis, and day 1.
€49
Region cycle. Twelve weeks of adaptive daily sessions for one region, then permanent read-only access to the finished plan.
€29
Repeat cycle. Another 12 adaptive weeks, same region or a fresh start later. Offered when your first cycle finishes.
Refunds: 30 days, no questions. Nobody should be arguing about money with a company that sells relief.
at launch: neck & upper back, lower back · next: hips & knees
Start the free assessmentThe plan that changes when your pain changes.
The assessment is 3 minutes, it costs nothing, and it ends with today's session, not a price.