The Tech Neck Solution

An Ancient Solution for a Modern Problem

Created byKnekoh Fruge'

Last updated 6/2026

English

What you'll learn

Daily practices to ease and heal neck and shoulder pain and to prime your body and mind for the day.. Think of it like brushing your teeth, You Just Must!
How to take mini breaks throughout the day to realign your skeleton and create new habits that heal instead of harm.
Postural alignment hacks for sitting, standing, walking, living.
Breathing practices to remove stress and anxiety, a leading culprit of physical pain.
Evening Practices to take you into a peaceful nights rest.

Course content

7 sections • 36 lectures • 5h 7m total length

Welcome3:13
Welcome to the Tech Neck Solution !

Yoga Tools4:53
Choose a thin, sturdy yoga mat for stability. Use blocks, a strap or towel, a rolled bolster, and blankets to open the neck and shoulders.
Tips for Safety and Best Results6:11
In this lecture you'll discover and explore exactly how to move through space and align your body. This is not only to get the most out of your course but will also to keep you safe. Come to your feet and follow along with Knekoh as she demonstrates the do's and don'ts. This way it gets into your body and mind and will be on hand for you when we come across these points within the framework of the actual healing practice.
Most Important Safty Tip2:55
This is all about the lower back. Pay close attention here. The last thing we want to do is sacrifice the lower back in order to heal the upper.
Samasthi How to Hold the Body4:44
This may be one of the most important things you learn in this course. This is not only how to hold our body in space for the purposes of this course but should be learned and adopted into our daily lives. People for generations have accepted that we shrink with age due to gravity. This here is a gravity defying body hack. It is how we were meant to live, without shrinkage without pain. This is ancient knowledge lost over time and brought to light for you here today.
Ujjaii Yogic Breathing5:59
This is the most important aspect of our practice; How to breath.
Oxygen is fuel for our cells to rejuvenate, detoxify and to heal. When we sleep at night we automatically use one hundred percent of our lung capacity doubling the amount of oxygen into our system. Our daily waking breath only about half and can go as low as a third as we age. But, when we sleep, that is where the magic happens with a full lung load of oxygen, healing at the cellular level. We'll utilize this exact breath during the course for amazing results in half the time. This is the key component on why Yoga is so very effective
Sivasana Final Pose3:20
Beginning is so important but so is the end. PLEASE do not skip the final pose. So many do but they are cutting themselves off just short of the goal line. We may think we do not need to lie down at the end but it is tantamount to the process. This is where it all comes together and the body is able to embrace and incorporate what we have just taught it.

Week One25:01
Practice this every day for the first week . You may feel the urge to skip around. Please trust the process and follow this directive. Practice each of the weeks in order and for the week.
Week Two32:55
Practice every day during week 2.
Week Three32:52
Practice every day for week 3.
Week Four35:48
Practice every day during week 4
Week Five33:01
Practice every day for week 5
Week Six34:37
Practice everyday during week 6.

Intro to Desk Yoga Breaks1:31
Learn quick desk yoga breaks to ease tech neck and spinal tension. Practice easy, time-efficient exercises throughout your day—from mid-morning, noon, afternoon, and before leaving—to undo damage and protect posture.
Rejuvenating Neck-roll and Stretch3:23
Invigorating Spinal Manipulations1:54
Revitalizing Shoulder Stretch and Breathe1:45
Take a desk yoga break to revitalize your shoulders with a guided sequence of shoulder lifts, rolls, and controlled inhale and exhale, ending with breath holds.
Beautiful Shoulder Opener1:44
Take a quick yoga break to perform a simple shoulder opener sequence, lifting and lowering the arms, reaching behind the back, pulling the elbow, and breathing deeply to release tension.
Perfect Torso Stretch1:01
The tech neck solution guides a quick yoga break to stretch the torso and sides with arm lifts, look up, lengthen the spine, and breathe.
Lovely Neck and Shoulder Awakener1:43
Guide a chair-based neck and shoulder awakening through breathing and gentle twists, turning the face to each side while lifting and lowering the elbows.
Perfectly Timed Neck Stretch1:17
Perform a perfectly timed neck stretch during a short yoga break: reach fingertips along the head's center line, pull elbows back, look up, breathe, then return to work.

Calming Shitali Breath3:06
Learn the sheetali breath to calm quickly under work stress by inhaling through a folded tongue and exhaling through the left nostril, providing a cooling, present calm.
Intro to Bedtime Practices2:56
Practice bedtime routines that release daily tension and knots, align the body for sleep, and support healing, detoxification, and rejuvenation through breath and gentle muscle release, optional Theracane.
Center Skull Stretch3:23
Release tension before sleep with a center skull stretch, deep yogic breathing, and neck and trapezius self-massage, followed by a mindful hug to prepare the body for healing.
Elbow Line Stretch3:00
Chest Cross Stretch2:23
Perform chest cross stretches with deep breaths to open the chest, cross and pull the arms, then lift the elbows and look up, using breath to support healing.
Theracane for Shoulders3:49
Use a theracane for neck and shoulder relief with dig-in and push motions on the inside of the shoulder blade, and breathe deeply while switching sides to avoid bruising.
Theracane for Neck3:02
Sleeping Posture4:34
Sleep on your back to preserve the neck’s natural curve and spinal health, and adjust a feather pillow by removing excess stuffing for neck support.

Intro Meditation3:16
Discover beginner meditation techniques to boost happiness, health, and presence, with practical guidance on gently returning focus when the mind wanders.
Meditation Posture2:15
Choose chair or floor for meditation; use a folded blanket to lift the tail and keep the spine’s natural curve, with shoulders aligned to the hips and chin level.
Your First Meditation4:02
Practice a simple meditation focused on the breath from the nose to the lungs, with eyes turned to the center of the forehead, and return attention when it wanders.
Yoga Nidra Sense9:55
Practice Yoga Nidra sense, a sleep of the yogi meditation that guides attention through lips, tongue, ears, nose, eyes, and body to experience taste, sound, smell, sight, and touch.
Yoga Nidra Sense Sensing Meditation13:37
Practice classic yoga nidra sense-sensing meditation to ground body and mind, focusing on breath, sounds, smells, light, and touch through mindful awareness.
Yoga Nidra Body Sensing5:40
Practice body sensing yoga nidra to cultivate deep relaxation and inward awareness, guiding attention through the toes to the head, including heart center and energy body.

Requirements

This is a 6 week course designed for anyone who is suffering from neck, shoulder and upper back pain. We’ll start at the beginning with simple practices that are easy to follow and learn. We’ll step up as the weeks go on allowing you the time it takes to get comfortable with your new knowledge and your newfound power along the way. The body is an amazing self recovery and rejuvenating machine. This course will teach you how to unlock your potential, get your laugh back, and free yourself of pain and fear once and for all!

Description

When we get into a cycle of pain, the cycle remains.

We cannot avoid our devices. We work there, play there and learn there all while hunching over. It is destroying our spinal structure. TECH NECK IS REAL!!!

Chiropractors, Orthopedic Doctors, and Physical Therapist around the world are predicting a coming epidemic of hunchbacks. But it does not have to be that way. There are practices and tools you can use to lift yourself out of that cycle. This course will show you how!

Are you ready to release pain, laugh more and fall in love with your life?

Let’s do this!

In this course you’ll learn:

Daily practices to prime your body and mind. Think of it like brushing your teeth, You Just Must!
How to take mini breaks throughout the day to realign your skeleton and create new habits that heal instead of harm.
Postural alignment hacks for sitting, standing, walking, living.
Breathing practices to remove stress and anxiety, a leading culprit of physical pain.
Evening Practices to take you into a peaceful nights rest.

This is a 6 week course designed for anyone who is suffering from neck, shoulder and upper back pain. We’ll start at the beginning with simple practices that are easy to follow and learn. We’ll step up as the weeks go on allowing you the time it takes to get comfortable with your new knowledge and your newfound power along the way.

The body is an amazing self recovery and rejuvenating machine. This course will teach you how to unlock your potential, get your laugh back, and free yourself of pain and fear once and for all!

Who this course is for:

When we get into a cycle of pain, the cycle remains. That is no good at all for a fulfilled life. We cannot avoid our devices. We work there, play there and learn there all while hunching over. It is destroying our spinal structure. TECH NECK IS REAL!!! Chiropractors, Orthopedic Doctors, and Physical Therapist around the world are predicting a coming epidemic of hunchbacks. But it does not have to be that way. There are practices and tools you can use to lift yourself out of that cycle. This course will show you how! Are you ready to release pain, laugh more and fall in love with your life? Let’s do this!

The Tech Neck Solution

What you'll learn

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Course content

Welcome and Introduction1 lecture • 3min

The Basics to Begin6 lectures • 28min

Morning Practices6 lectures • 3hr 14min

Daytime Yoga Breaks8 lectures • 14min

Breathing Practices to Get You Through Your Day1 lecture • 3min

Bedtime Practices8 lectures • 26min

Bonus Materials — Meditation6 lectures • 39min

Requirements

Description

Who this course is for: