The ten-minute sequence

Here is the whole course as one routine. It takes about ten minutes and needs a patch of floor.

The sequence

Move at a pace where you could hold a conversation. Nothing here should be sharp, and nothing needs to be forced.

Where to put it

The best slot is the one that already exists. Candidates that work for most people:

• The ten minutes you spend on your phone immediately after waking
• Directly after your last meeting of the day, before you leave your desk
• While something is in the oven
• During the adverts, if you still watch anything with adverts

The worst slot is “in the evening when I have time”, because that time is theoretical.

The three-minute version

On days when ten minutes isn’t happening: deep squat hold, couch stretch both sides, chin nods. That’s it. It keeps the habit alive, which is worth more than any individual session.

What to expect

The squat hold and the 90/90 improve noticeably within two weeks - that’s mostly your nervous system getting comfortable rather than tissue lengthening, and it counts. Neck symptoms usually shift in three to four weeks. Nothing here works in a single session, and anything that promises to is selling something.

Ten minutes, most days, forever. That’s the whole prescription. It’s not exciting and it is what works.