Nek & Bovenrug Programma
⭐ 4.8 / 57 reviews
Voor ingezakte houding, nek- en schouderbladspanning + hoofdpijn uit je nek
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Komt die zeurende nek en gespannen halsspieren terug na bureauwerk, autoritten of stressvolle dagen?
Je bent niet “te oud” of “gewoon stijf”. Je houding staat te lang in compensatie waardoor je nek- en schouderbladspieren worden overbelast.
Een ingezakte borstkas, een stijve bovenrug en een hoofd dat te ver vooruit hangt, zorgen voor constante druk en compensatie in je nekspieren.
En als je schouderbladen niet goed meebewegen, krijg je sneller zeurende schouderbladen en spanning richting hoofd.
Dit programma geeft je een zachte, gestructureerde flow om: je bovenrug los te maken, je nek terug stabiel te maken, je schouderbladen te laten ontspannen. Dit kan allemaal in slechts in 10 minuten per dag, thuis.
Start vandaag en merk het verschil tijdens je werkdag.
Auteur: Claudio De Luca (MyoMove)
3500+ deelnemers in NL/BE
Laatste Update: Februari 2026
EUR €49
EUR €79 40% korting
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Twijfel je? Mail ons op [email protected]
“Na 1 week voelde mijn nek al ‘lichter’. Minder zeurende schouderbladen tijdens bureauwerk.”
Lora, 49
“Ik werd wakker zonder die strakke bovenrug. En mijn hoofd draait terug makkelijker.”
Hanne, 42
"Ik dacht dat ik ‘gewoon’ een slechte houding had. Dit gaf eindelijk structuur.”
Els, 54
Waarom houding en nekpijn zo vaak samen gaan
Als je hoofd te ver naar voren staat, gebeurt er bijna altijd dit:
je nekspieren staan constante “aan”
je bovenrug beweegt minder (stijf)
je schouderbladen gaan trekken/zeuren
je nek moet compenseren → spanning + hoofdpijn
Daarom werkt “alleen stretchen” vaak even… en daarna komt het terug.
Je moet de ketting aanpakken: bovenrug → nek → schouderbladen → dagelijkse houding.
Voor wie is dit programma?
Dit programma is gemaakt voor jou als je één of meer van deze dingen herkent:
zeurende nek (vooral ’s avonds of na werk)
Slechte houding zoals “voorwaartse hoofdpositie” / ingezakte houding
spanning tussen de schouderbladen
stijve schouders / vastzittende bovenrug
spanningshoofdpijn (druk rond slapen/achterhoofd)
minder rotatie in je nek (omkijken voelt stroef)
onrustiger slapen door spanning in nek/bovenrug
Wat dit programma anders maakt
Veel mensen doen óf:
wat losse stretches
óf wat random oefeningen van Instagram/YouTube
Dit programma is anders omdat:
je een vaste volgorde volgt (niet gokken)
je werkt op mobiliteit + activatie + integratie
je het kunt doen met 10 minuten per dag
je start op jouw niveau (zodat je niet “over je grens” gaat)
het gemaakt is door een kinesitherapeut met dagelijkse praktijkervaring
Wat je merkt
Mensen merken vaak:
minder constante spanning in nek en schouderbladen
makkelijker “rechtop” zitten en lopen (zonder forceren)
nek draait vrijer
minder hoofdpijnprikkels
rustiger gevoel in de bovenrug na werk
meer vertrouwen: “ik weet wat ik moet doen”
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6-WEKEN PLAN
Het programma is opgebouwd in 6 weken
Elke dag: 10 minuten (5 dagen per week)
Week 1 – Ontspanning & “druk eraf”
Doel: spanning laten zakken en de bovenrug terug laten meedoen.
bovenrug mobiliteit
adem/ontspanning voor nekspieren
zachte bewegingen voor schouderbladen
Week 2 – Bovenrug terug beweeglijk
Doel: minder stijfheid tussen de schouderbladen.
thoracale mobiliteit (bovenrug)
rotatie en extensie (veilig opgebouwd)
“openen” van de borstregio
OVER DE MAKER
Gemaakt door Claudio De Luca (kinesitherapeut)
Ik help dagelijks mensen met nek- en bovenrugklachten, en ik zie telkens hetzelfde patroon:
de meeste mensen behandelen het symptoom (stretchen), maar missen de structuur om de oorzaak aan te pakken.
Dit thuisprogramma is gemaakt zodat jij:
exact weet wat je moet doen
geen tijd verliest aan losse oefeningen
in 10 minuten per dag consistent vooruitgaat
Claudio De Luca - MyoMove
Master in de Kinesitherapie & Revalidatiewetenschappen
Start vandaag met het Nek & Bovenrug Thuis Programma
Start vandaag met het Nek & Bovenrug Thuis Programma €49 – eenmalig – levenslange toegang
✅ 6 weken plan
✅ 10 min/dag
✅ Houding + nek + schouderbladen in één flow