Healthy Neck — 8 Lessons for Tight, Tense Necks
8 short chair-based videos that release the trapezius, restore lateral range, and ease neck tension. With trainer Olga Derendeeva. Free trailer. This is a 1-week video course with 8 lessons designed for women. Created by Olga Derendeeva. Healthy Neck is an 8-lesson movement program from Olga Derendeeva, a trainer with 17+ years of experience in adaptive physical culture and the Italian Bioginnastica methodology, designed to release upper-trapezius and suboccipital tension, restore lateral neck range, and gently strengthen the deep cervical stabilizers without leaving home. The program includes a free 31-second trailer, an orientation/anatomy lesson, and six 10-to-16-minute training sessions, using only a chair, a small rolled-up towel, and a mat for one floor session. Built for adult beginners and for women who sit at a desk all day. Not a substitute for medical care if you have a diagnosed cervical spine condition.
Topics covered: how to release tension in the neck and shoulders, best stretches for tight neck from sitting all day, rolled towel suboccipital release how to, trapezius, suboccipital.
Course Outline
Module 1: Awaken & Understand
Meet Olga, learn why your neck is structurally one of the weakest points in your body, and build the foundation: equipment setup, lateral range with breath pattern, and the rolled-towel suboccipital release that desk workers will reuse forever.
- Free Preview: Meet Olga Derendeeva (1 min)
- 31-second program overview from Olga — what to expect across the eight lessons
- Sets the cadence: short workouts of about ten minutes each
- Frames the outcome: noticeable improvement after the first week of regular practice
- Workout 1 — Intro & Anatomy of the Neck (13 min)
- Why your neck is structurally vulnerable: the average head weighs 5 to 6 kilograms
- Equipment walk-through: chair vs floor seating, towel diameter, optional resistance band
- Foundational alignment cues you'll reuse in every workout that follows
- Workout 2 — Lateral Range & Breath (12 min)
- Lateral neck range built around 'ear to ceiling' on a controlled inhale
- Pairs breath pattern with movement so the trapezius releases instead of bracing
- Beginner-safe: small range first, grow only as the muscles allow
- Workout 3 — Towel Release & Suboccipital Massage (10 min)
- Self-massage of the back of the neck using a small rolled towel
- Targets the suboccipital muscles — the tension knot most desk workers carry
- Warmth, not pain, is the only signal you should chase in this session
Module 2: Release & Strengthen
Layer in the deeper work: a 16-minute trapezius release, a floor-based prone series, a strengthening session for the deep cervical stabilizers, and a final integration workout that revisits everything you learned.
- Workout 4 — Trapezius Release & Shoulders (16 min)
- Shoulders pull up to the ears, then drop — direct work on the trapezius
- Focus on the trapezius becoming elastic rather than just stretching it
- Longest session in the program at ~16 minutes; pace yourself
- Workout 5 — Prone Series on the Floor (10 min)
- First floor-based session: lying prone on a mat or blanket
- Modification offered if floor isn't comfortable — start the first part on a chair
- Slow head turns and gentle isometrics to wake up the deep stabilizers
- Workout 6 — Penultimate: Strengthen the Foundation (11 min)
- Olga calls this the penultimate workout — strengthening focus to consolidate the program
- Begin seated on the floor or in a chair, then move into slow, calm shoulder rotations back
- Anchor cue: reach the crown of your head to the ceiling, controlled deceleration ('four, three, two, one')
- Workout 7 — Final Integration (15 min)
- Final integration session — 'last and final workout together' in Olga's own words
- Starts with the towel massage you learned in workout 3; brings the program full-circle
- Olga's parting recommendation: revisit periodically, especially in stressful weeks
Healthy Neck — A Movement Reset for Tight, Tense Necks
Your head weighs 5 to 6 kilograms — and the small muscles holding it up have been quietly bracing for years. This 8-lesson movement reset with trainer Olga Derendeeva uses a chair, a rolled towel, and 10 minutes a day to release the trapezius, rebuild lateral range, and wake up the deep neck stabilizers. A free trailer, an orientation lesson, and six training sessions are delivered on-demand, with an optional mat for one floor workout. Start moving today.
One-time payment · No subscription
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This course is for you if...
14-Day Money-Back Guarantee
Risk-free. 100% refund, no questions asked.
14-Day Money-Back Guarantee
Risk-free. 100% refund, no questions asked.
Take the full course. Do every lesson. If it doesn't move the needle for you, email [email protected] within 14 days and we'll refund every cent.
Real Results from Real Women
What participants experienced during their journey
Lesson count and length are accurate. Individual relief depends on your neck history, posture habits, and how regularly you complete the program. Healthy Neck is educational movement content, not medical or rehabilitation advice.
Course Content
8 lessons · 2 modules · 1h 28min total
Meet Olga, learn why your neck is structurally one of the weakest points in your body, and build the foundation: equipment setup, lateral range with breath pattern, and the rolled-towel suboccipital release that desk workers will reuse forever.
Meet Your Instructor
Olga Derendeeva
Movement Specialist & Pilates Instructor
17+ years practiceSpecialist in adaptive physical culture and sportItalian Bioginnastica methodology operator17+ years coaching personal and group movement programsPilates, posture correction, and post-injury reconditioning
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Frequently Asked Questions
Ready to give your neck a break?
Start the 8-lesson reset today with Olga Derendeeva. A trailer, an orientation lesson, and six short training sessions. Chair, towel, mat, and ten minutes a day.
One-time payment · No subscription