…of all adults suffer from back, neck, or shoulder pain.
One of the most common causes: excessive use of smartphones, tablets, and laptops.
“Tech neck” develops after just 15 minutes of a bent head posture.
This creates massive strain on the spine and muscles — with serious consequences.
Ask yourself
May I guess? You don’t really keep track – and you probably don’t know the exact number.
You’d make an estimate, and most likely, you’d be off.
Because almost everyone underestimates their own screen time.
👉 Tip: Take a look in your settings.
The number will probably surprise you.
Alarming: 35% of all smartphone users look at their phone for 5–8 hours a day.
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I practice yoga regularly, go running, and take good care of myself – and yet I kept having tension in my neck.
This course showed me where it really comes from. The explanations are so logical and the exercises so targeted that I noticed significant changes after just the first week.
What I like most is that you truly understand what’s happening in your body – it’s incredibly motivating!
The problem
And if you don’t do anything about it, your posture becomes a habit — setting off a cascade of serious consequences.
The following graphic will show you how extreme the strain of poor posture is on your neck.
That’s how much weight your neck carries!
At just a 30° tilt, four times your normal head weight presses on your neck — around 20 kg instead of 5 kg. And that’s not an extreme case: during typical smartphone use, your head angle is usually between 45 and 60 degrees — which equals a load of 24 to 28 kg.
Tech neck changes our presence and expression
A forward-leaning posture with slumped shoulders and a lowered gaze signals inferiority, insecurity, or stress. In body language, it’s known as a “low-power pose” — the opposite of presence, confidence, and attractiveness.
Psychological studies show that our posture not only affects how we feel but also how we are perceived by others.
While an upright posture with an open chest radiates strength, openness, and self-assurance, “tech neck” makes you appear tired, absent, and tense — and less appealing in social interactions.
👉 Anyone who remains stuck in smartphone posture for too long doesn’t just harm their body — they lose their radiance, too.
The good news is...
That’s why you should take action now.
This isn’t a small problem. It affects all of us — and it will catch up with us hard if we don’t act. Our bodies are made for movement, not for hours of staring at a screen in a curved posture.
Sure, putting your phone down once in a while feels good — for your mind, too. A digital detox can help slow down the mental overload.
But honestly? It’s not about whether you spend two or three hours a day looking at your screen.
What matters is whether you give your body the balance it needs.
Don’t wait until your body forces you to take a break. Do something good for your neck now.
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I’ve suffered from neck and shoulder pain for a long time. Many treatments only helped for a short while. Through this course, I finally understood how posture, breathing, and movement are connected. The exercises are gentle but highly effective — I do them every morning now. It’s truly amazing how much quality of life you regain when the pain subsides.
Just a few minutes a day – big impact
Consistency beats intensity
That’s why the course is designed so that you don’t overexert yourself — but stay consistent.
Each lesson includes a mini session: a short 2-minute video with simple, targeted exercises you can integrate into your daily life — in the morning after waking up, during your lunch break, or in the evening to unwind.
These small units help your body gradually relearn healthy patterns:
👉 Tension releases step by step.
👉 Your posture naturally straightens itself.
👉 You breathe more freely, move more easily, and feel more awake.
It’s exactly these regular, small impulses that make the difference — not a quick fix, but a lasting new body
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To be honest, I was skeptical at first because I thought it would take a lot of time. But it’s actually the opposite. The sessions are short, easy to follow, and incredibly effective. I now even notice when I slip into bad posture while driving or sitting at my desk — and can correct it right away. For me, it was the perfect start to a more conscious body awareness.
Invest just a few minutes a day and become pain-free
With my modern yoga flow program for your neck, shoulders, and thoracic spine – easy to do at home, in the office, or on the go.
🕒 Only 2 minutes a day
🌿 Easy to integrate into everyday life
💪 Noticeable results in a short time
In this course, you’ll learn how to relieve neck and shoulder pain through simple, targeted movements, gain new freedom of motion, and feel lighter, more upright, and more relaxed in your everyday life.
Targeted movements, deep breathing, noticeable relief.
Result: In just one session, you’ll feel freer, more
upright, and lighter.
Gentle yet targeted movements release deep-seated tension in the shoulders and chest –
Result: You’ll feel stability and lightness return to your upper body.
Targeted mobilization of the thoracic spine opens the chest and relieves the neck and shoulders.
Result: Improved posture after just one session.
With the wall as your training partner, you’ll discover new freedom of movement.
Result: It stabilizes, corrects, and helps you gently release tension.
Transform the silent tormentor of office life into your partner for alignment and lightness – the chair shows how liberating movement can truly be.
Result: A “reset” in 15–20 minutes — a relaxed neck and flexible hips, perfect for your breaks.
Stretch into new freedom: the strap gives you length and alignment.
Result: noticeable relief throughout the entire upper body.
Consistency beats intensity — that’s why it’s important to make a plan and stick to it.
This plan is designed to help you do exactly that.
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I work a lot on my laptop and, of course, spend plenty of time on my phone in my free time. I took the course before I even had any pain — simply as prevention. After just a few days, I noticed how much more aware I became of my posture. The short exercises in between are especially valuable. I feel more upright, clearer in my head, and like I’ve genuinely done something long-term for my health.
Just a few minutes of daily practice can make a whole new person out of you!
Your question isn’t listed? No problem — feel free to contact me!
No 😊 — the course is suitable for all levels.
Ania guides you clearly and precisely through every movement, explains alternatives, and shows you how to adjust the intensity to your needs.
If you already have experience, you’ll love the creative flows and targeted mobility exercises.
You only need a yoga mat — and in the second week, a few simple everyday items: a wall, a chair, and a strap (or alternatively, a belt, scarf, or towel).
Everything else, your body already provides 😉
The course runs for 2 weeks with 3 sessions per week, each lasting around 20–25 minutes.
In total, you’ll experience 6 varied sessions that build on each other — from mobility and strengthening to integrating the exercises into your everyday life.
Whenever it suits you.
After purchase, you’ll get immediate access to all videos and can complete the course at your own pace — whether in the morning to boost your energy, during your lunch break, or in the evening to unwind.
Noticeable lightness in your neck, greater freedom of movement in your shoulders, a more upright posture, and deeper breathing.
Many participants also report fewer headaches, released tension, and a renewed sense of body awareness in everyday life.