Dr Alex Eatly · Resilient Spine

THE 10-MINUTE NECK + UPPER BACK PAIN RESET

A guided 10-minute movement routine with five gentle exercises for your neck and upper back.

Restore movement. Build confidence. Move forward.

Restore movement. Build confidence.

Neck and upper-back discomfort can make simple movements feel uncomfortable. This guided reset offers a short, structured way to explore comfortable movement at your own pace.

The reset uses five gentle movement windows to help you explore comfortable movement at your own pace.

This is a general educational exercise routine, not individual assessment or a complete rehabilitation programme. Modify or pause as needed.

Each movement includes a reviewed demonstration. Move at a pace that feels appropriate for you today.

A simple, guided reset.

Unlock the reset to view the full movement sequence, demonstrations and guided timer.