For neck and upper back tension
Set down the weight your shoulders forgot to put down.
Try a free audio lesson. Not stretching or strengthening, but a gentler way to release the postural bracing gripping your neck and upper back.
Lie down on a mattress or bed. This 11-minute lesson works gently with the back and walking joints as your introduction to Feldenkrais. The 5-week program then guides you through neck, shoulders, breath, and spine. Follow the voice. We only do what feels easy. Stay with it to the end to feel the effect.
Lie down, press play, and follow the voice. 11 minutes, no experience needed.
Give it the full 11 minutes in one go. The difference is something you feel when you stand up afterward.
Does this sound familiar?
- Your shoulders are at your ears. You forget how they got there.
- By afternoon a band of tightness runs from your shoulder blades to your skull.
- You wake up with a sore neck because you slept tense.
- The knots come back the day after a massage.
You have learned to live with a body that braces for the next email.
For many people, neck and upper back tension is less about weak or tight muscles and more about a nervous-system pattern that keeps them firing. Hours at a screen can teach the body to keep the shoulders raised, the head jutted forward, and the breath shallow. The muscles will not let go on a massage table because they are doing exactly what the brain is asking them to do. Feldenkrais speaks to that nervous system directly. When the brain learns the shoulders are safe to drop, the muscles tend to follow on their own.
From people like you
“I sit at a desk ten hours a day. By evening my neck and shoulders were so tight I couldn't turn my head to reverse the car. The daily rituals take me five minutes before work and I haven't had that tightness in weeks.”
David R.
Software developer, 45
“I tried yoga, Pilates, stretching apps - nothing stuck. This is the first program where I don't have to decide what to do. It's just there every morning, and the lessons are so gentle I actually look forward to them.”
James L.
Desk worker, 53
How this works, in plain terms
- 1
Your brain learned a posture pattern to keep you efficient at a screen.
- 2
That pattern keeps firing all day, even when you stand up and walk away.
- 3
Slow movement with attention shows the brain it is safe to drop the shoulders, and they release without you having to remind them.
Why Feldenkrais works for neck and upper back tension
1. Your neck stops holding the load when your upper back and ribs join in.
The neck cannot stay relaxed if the shoulder blades are locked and the ribs do not move. The whole upper-body chain is supposed to share the work of holding your head up. When the chain stops moving, the neck does everything alone, and the tension follows. The lessons restore movement across the chain so the neck has support again.
2. Slow, attentive movement quiets the protective holding.
Stress, deadlines, and screens train the body into postural guarding. That guarding becomes automatic, even when you have stepped away from the desk. Small, gentle motion teaches the nervous system that the threat has passed, and the muscles can let go without you having to talk them down.
3. Change comes from noticing, not forcing.
You will not stretch the neck. You will not pull on it. You will notice small movements in a position where the upper body is supported, and that noticing is what creates change you can feel before you stand back up.
What you will feel in the first lesson
- 1.Your shoulder blades will start to settle against the surface beneath you, instead of hovering above it the way they usually do.
- 2.Your breath will deepen on its own, especially in the space between your ribs and your collarbones.
- 3.When you stand up afterward, your head will balance on top of your spine without you having to hold it there.
What the 5-week program looks like
Ten guided audio lessons across five weeks, two per week, each between 30 and 45 minutes. Short daily rituals fill in the days between lessons, five to ten minutes in the morning and five to ten minutes before bed, so the practice stays with you. All ten lessons are yours for life.
A few lessons you will reach:
Hug Yourself
Week 2
Wake up the shoulders and upper back in a soft, supported position that softens the daily holding.
Find Ease Through Breath
Week 2
Re-engage the rib cage and the upper chest. Shallow breathing often accompanies neck tension and can reinforce it; this lesson speaks to that.
Rotation of the Spine
Week 4
Restore the thoracic rotation that disappears after years of facing a screen. When the spine remembers to turn, the neck stops doing all the looking.
Flexion & Extension of the Spine
Week 4
Recover the gentle curl and lift your spine forgets to do when you have been sitting still for hours. The upper back regains its shape.
Common questions
Will this work if massage, PT, and stretching have not?
Often yes, because the mechanism is different. Massage and stretching work on the muscles in the moment, but the brain often keeps firing the habitual tension pattern, and the tightness comes back within a day or two. Feldenkrais works on the pattern itself. When the pattern shifts, the muscles stop receiving the tightening signal and they let go for longer. People who have tried many things tend to be the most attuned to their own bodies, and often notice the biggest difference.
Is this safe if I get tension headaches?
Yes. The lessons are gentle enough that they rarely provoke a headache, and many people find their headache load eases over the program, along with jaw tension and eye fatigue that travel as part of the same pattern. If you are in an acute migraine, postpone the lesson. For regular tension headaches, the practice is supportive rather than provoking.
I sit at a screen all day. Will this fix the cause?
Not on its own. The lessons cannot change your job. What they can change is what happens in your body during and after those hours. Persistent postural guarding is much of what makes screen time costly. When that pattern is no longer running automatically, you can sit at a screen without the body paying the same toll.
How is this different from yoga or stretching?
There is no pose to hold and no stretch to push into. You lie down, you move in small ways, you notice what changes. The work happens in your attention, not in your effort. For neck and upper back tension this matters: aggressive stretching can wind the muscles up tighter, while attentive movement teaches them to settle.
What if I do not feel anything in the first lesson?
That is fine and common. The effects can be subtle the first time, and you may not notice them in the lesson itself. The change usually shows up after, in how you sleep that night, in how your shoulders feel at the end of the next workday, or by the second or third lesson as the pattern starts to update.
What if it does not help me?
The 5-week program is backed by a 14-day money-back guarantee. Try it, complete a lesson or two, and if it is not for you, we will refund you. No questions, no forms.
Have a question? Write to me at ask-chava@feldy.me. I answer every email personally.
See how your neck and shoulders feel after just a few lessons. That is the only proof that matters.
5-Week Program
Move freely. Sleep deeply. Stop bracing.
one-time payment
Save $30 · 38% off
- 10 guided audio lessons, 30-40 min each, lifetime access
- Curated whole-body program, gentle enough for sensitive bodies
- Bonus daily rituals during the program: 5-10 min each, morning for stiffness, bedtime for sleep
- Taught by Chava Sorani, Guild Certified Feldenkrais Practitioner specializing in chronic pain and persistent tension
Instant access on phone or computer.
14-day money-back guarantee
Try the full program for 14 days. One-click refund if it isn’t for you.
Have a question? Write to me at ask-chava@feldy.me. I answer every email personally.
When your evenings don't feel like they fully let you go, the program is here.
Start the 5-week program →