For necks and upper backs that ache after screens, sleep, and stress
Your Neck Is Not Weak. It Is Stuck Bracing Against Your Day.
This self-paced course uses slow qigong movement and breath to release the deep fascia that locks up your neck and upper back, so the bracing lets go and you can turn, lift, and sit without the ache. No equipment, no experience needed.
A 2-minute look at how the practice works. Full student stories are further down the page.
Our fascia research and training partnerships
Tell me if this is your neck and upper back:
- A tight band across your shoulders and the base of your neck by mid-afternoon
- You turn your whole body to look behind you, because turning your head catches
- Hours at a screen leave your upper back stiff and your head jutting forward
- You wake up with a cricked neck more mornings than not
- Scans say "nothing serious," but the tension and headaches keep coming back
And you have tried the usual list. Here is why it keeps coming back:
- Stretching pulls on muscles that are already contracting to protect you. The body pulls them right back.
- Massage releases the tissue, but nothing teaches your neck and shoulders a new way to hold.
- Painkillers quiet the alarm without touching the reason the alarm went on.
Your neck is not broken. It is guarding. And guarding can be retrained.
Neck and upper-back pain is a protection pattern, not a damage report
Your neck and upper back are wrapped in fascia: a continuous web of connective tissue that decides how much movement your body will allow. Years at a desk, a forward-head screen posture, old whiplash, or long stress teach that fascia to guard. It locks down to keep you "safe," and the locking is what aches, catches, and triggers the headaches.
Qigong for Neck and Upper Back Pain does the retraining: slow spiral movements like the Heavenly Pillar, the Wave, and Serving Teacups load the fascia chains through your neck, shoulders, and upper spine while coordinated breathing signals your nervous system that it is safe to release.
Chinese medicine completes the picture. The Gallbladder and Small Intestine channels run straight through the neck and shoulders, and in this tradition that is exactly where the body stores the weight of stress and the strain of holding everything together. Where those channels stall, the muscles stay tight and the aches and headaches settle in. Every prescription in this course carries its Chinese-medicine explanation alongside the fascia one, the same organ-and-channel map I have taught for 40 years, so you understand what each movement frees, not just how to do it.
- Release the deep tension stretching cannot reach
- Rebuild support through the neck, shoulders, and upper back
- Turn your head and sit at a screen without bracing first
- Calm the nervous system that keeps the tension loop running
$67 · one payment · lifetime access
Enroll Now Start today, a few minutes at a time
A clear path from tension to a free, easy neck
Follow-along video lessons, short quizzes to lock in each stage, downloadable manuals, and a certificate of completion. Self-paced, lifetime access on any device.
Students with real neck and back stories
“I've struggled with neck and back issues from a car accident for nearly two years. I had tried stem cell treatments, acupuncture, and chiropractic care...”
Julie ConnellyUnited States
“Today's society, we're constantly on our computers and phones, with our heads down and our posture affected. Believe it or not, posture is one of...”
Tanya LenaClinical Hypnotherapist, USA
“I became more supple, but most importantly, stronger. I gained core strength that I had never experienced before.”
Ralitsa TatonWeb Content Strategist
“Both psychologically and physically, I experienced a transformation that's hard to fully describe.”
Steven SheldonUnited States
“I'm here to share how wonderful White Tiger Qigong has been in managing my chronic illness and pain. I was diagnosed with lupus in 1995...”
Laura BiernackiLiving with lupus, United States
“Fascia does not work in isolated pieces. It is one connected web, so the tightness you feel in your neck is really the whole upper back holding a pattern. Slow, loaded movement paired with breath is what teaches that web to let go, instead of stretching one spot that springs right back.”
Chris Kummer N.D.Naturopathic Doctor & Fascia Expert
Why I built this course
I am Tevia Feng, founder of White Tiger Qigong. I have spent over 40 years studying qigong with lineage masters and Chinese medicine, and testing it against modern fascia research and sports science.
These are the same neck and upper-back prescriptions I teach in our certification programs, used by 200+ instructors in 20+ countries. I stripped them down to a short, precise home program. No mysticism: every movement has a mechanical reason to exist, and I explain it as we go.
Natalia KolesnikovaSenior WTQ Instructor
Matthew JessnerWTQ Instructor
Zoe NashAcupuncturistChris Kummer N.D.Fascia ExpertMoney Back Guarantee
Enroll, practice, and see how your neck responds. If the course is not right for you within 14 days, email us and we will refund the full $67.
Questions people ask before enrolling
Consistency is key. We recommend 3 to 5 sessions per week, 15 to 30 minutes per session. A consistent 12-week practice can yield noticeable improvements in pain, posture, and energy.
Yes. We designed this course to suit people of all experience levels and fitness levels. You don't need any prior knowledge, training, or skills for this course.
Yes, we have lots of students in their 60s, 70s, and 80s. Qigong is a gentle, safe exercise for people with fatigue, low energy, joint pain, rheumatoid arthritis, limited flexibility, and mobility issues. It also helps improve core strength and balance, which can reduce falls and common stretching injuries.
Yes. Many of our students start training after surgery or a major accident. From minor muscle tears to knee surgery, we've seen it all. Our body pain trainings are designed to help people of all abilities build their strength, overcome mobility challenges, and live more active lives.
Yes. This focused practice on easing body pains is beneficial to anyone, regardless of experience. Plus, if you have been away from qigong for some time or wish to improve your knowledge, confidence, or daily practice, this course will help solidify all the foundations before you pursue advanced training.
Yes. Upon completing the course, you will receive a certificate of completion that you can download and print. You can use this certificate to advance to higher education levels of qigong with us or other qigong instructors.
You can move through the core training in a few hours, but there is no pressure. These self-paced lessons contain video training and PDFs, so you can go through everything in your own time.
Yes. You will have lifetime access to everything, so you can complete the course on your own schedule and do the training as many times as you like for years to come.
Yes. Qigong is known for its gentle and adaptable nature, making it suitable for individuals with chronic illnesses or medical conditions. However, it is always best to consult with your healthcare provider before starting any new exercise program.
No, just remember to stay hydrated! That said, a balanced and healthy diet will help your body, energy levels, and mood, which may help you get even more out of your qigong practice.
No, you do not need any special software or apps. All you need is a computer, tablet, or smartphone with internet access.
While there is no strict requirement, we recommend practicing qigong at least 3 to 4 times per week for optimal results. Even short, daily sessions can be very beneficial.
Regular qigong practice can improve physical flexibility, strength, and balance, enhance mental clarity and focus, reduce stress and anxiety, and promote a greater sense of overall well-being.
It's normal for many people to feel physical and mental improvements within the first week, but this will vary from person to person depending on their body, routine, sleep, nutrition, and training.
Many people have the wrong idea about qigong because there is a lot of misleading information online. At White Tiger Qigong we combine ancient Chinese practices with modern neuroscience and sports science, and we focus on "functional qigong" training. Our goal is to show you how to apply effective qigong techniques in your daily life quickly, without needing years of intensive practice. Every movement in this course has a fascia or anatomy reason we explain as we go.
You have a money-back guarantee. Email us within 14 days and we refund the full price.
Your neck has been guarding long enough
Follow-along prescriptions. Fascia and Chinese-medicine breakdowns. A full neck and upper-back routine. Lifetime access. Money-back guarantee.
$67 · one payment
Enroll Now Instant lifetime accessLifetime access