Tech Neck Morning Base: Two 20-Min Routines (Equipment & No-Equipment)

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Hey Freeletics community!

I’ve created two 20-minute routines to tackle tech neck, inspired by the Freeletics article on Tech Neck Relief. These were developed with help from Grok, the AI assistant, through some great interactions. Both routines focus on improving posture, mobilizing the neck, and strengthening the upper back—perfect for daily use or travel!

Equipment Version (20 min)

  • Link: Tech Neck Morning Base

  • Equipment Needed: Kettlebells, resistance band, jump rope, wall (for Chest Stretch).

  • Focuses on strength (Sumo Deadlifts, Face Pulls) and mobility (Windmills), with a solid cooldown stretch.

No-Equipment Version (17 min)

  • Link: No-Equipment Tech Neck Base

  • Equipment Needed: None—perfect for hotel rooms!

  • Ideal for travel, with bodyweight exercises like Superman Hold, Cat Cow, and Shoulder Stretch.

Try them out and let me know how they work for you. I do these on non-Kettlebell Fundamentals days to keep my streak going. :flexed_biceps:

Cheers,
Rudolf

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