Deep core stability
Build the stabilising muscles that hold your spine in true alignment — the foundation strength most training never reaches.
Strength begins
at the core.
The Spine Blueprint is a clinically-informed movement membership that rebuilds your body from the inside out — twenty minutes a day, at home, guided by twenty years of practice.
★★★★★5-Star Reviews
DoctorEndorsed · London
20 YearsClinical Practice
20 MinutesA Day
At HomeZero Equipment
Why It Matters
Strength, posture and energy — all begin with your spine.
Your spine, and the deep core that surrounds it, is the foundation of how you move, stand and feel every single day. When your centre is strong and stable, everything gets easier — you stand taller, move more freely, and feel genuinely strong in your own body. When it’s weak, everything else has to work harder to make up for it.
A strong centre helps you train effectively and manage your weight, improves your posture and breathing, protects your joints, and keeps everyday movement — lifting, bending, reaching, walking — easy and powerful. It is the difference between simply getting through your days and moving through them with genuine strength and ease.
And it’s an investment in your future self. Building a strong, capable core now is one of the best things you can do to keep moving well, stay active and feel good in your body for years to come. This is wellness you feel today — and build on for life.
The Spine Blueprint is how you build it — deliberately, from the deep core outward, in just twenty minutes a day at home. Here’s exactly what that looks like.
The Spine Blueprint
Pain Relief · Abdominal Toning · Longevity
The Mission
A spine that supports the life you actually want.
Three outcomes, built deliberately, from the deep core outward.
Freedom of movement
Restore the range your body was built for — bending, reaching and lifting with ease and confidence once again.
A body for the decades
Not a quick fix — a practice. The daily habit that keeps you strong, upright and capable for the rest of your life.
The Spine Blueprint Method
Five pillars. One strong spine.
Core training to relieve pain and prevent it for life — twenty minutes a day, at home, zero equipment. Not a quick fix you outgrow, but a complete method you return to again and again, taking you from gentle activation to lasting prevention.
Pillar I
Activation
Wake the deep core
Before strength comes control. We wake the deep stabilising muscles — the ones that brace your spine from within — with gentle, precise movement and zero load on the spine. This is the foundation everything else is built on, and it is safe for every body, at every level.
Pillar II
Stabilisation
Control & alignment
Next we teach your spine to hold true. Controlled movement trains alignment and balance, building the deep, quiet control that keeps you steady — whether you are lifting a child, carrying shopping, or sitting at a desk all day.
Pillar III
Strength
Everyday strength
Now we build real, usable strength — gently and progressively. Working through the hips, glutes and the muscles that support your spine, you develop the steady, functional strength that makes everyday life easier: carrying shopping, climbing stairs, getting up and down with ease, and moving through your day without aches holding you back.
Pillar IV
Integration
Strength for real life
Strength in isolation means little. Here your spine learns to stay stable while your body moves freely — the exact coordination life demands when you bend, twist, carry and lift. This is where the work leaves the mat and becomes how you move every single day.
Pillar V
Prevention
Protect it for life
Strength you build, you must keep. The final pillar trains mobility, recovery and the daily habits that keep your spine resilient for decades — turning early progress into a lifelong foundation. This is how you stay strong, upright and free, long after you begin.
Platinum Coaching
Work with Neil, one to one.
For those who want a personal hand: a programme built around your body, weekly contact with Neil, and accountability that keeps you moving — all from home, wherever you are.
I
A programme built for you
Your case, your goals, your body — a plan designed around exactly where you are and where you want to be.
II
Weekly one-to-one time
Direct sessions and form checks with Neil, plus messaging access between calls whenever you need guidance.
III
Real accountability
Someone in your corner every week — the difference between intending to train and actually doing it.
Neil AgheraFounder & Coach
Your Coach
Twenty years of clinical mastery, distilled into a daily practice.
For two decades I have integrated Chiropractic, Physiotherapy, Sports Medicine and Exercise Conditioning, working with people at the very highest level — from elite athletes and executives to celebrities, VIPs and families. I built this programme to give that same expertise to anyone, anywhere.
This is the exact method I use with my own clients: precise, progressive, and grounded in how the body is truly built to move. No gimmicks — just the work that lasts, delivered in twenty minutes a day.
- Master of Chiropractic (MChiro)
- MSc Sports Medicine, Exercise & Health
- BSc (Hons) Physiotherapy
- Twenty years of clinical practice
- Trusted by elite athletes & executives
- Endorsed by doctors in London
The Value
Everything in one place — for a fraction of the alternative.
Personal trainer (not spine-specific)
General fitness, no clinical structure or progression
£50–£80/session
Pilates or yoga studio membership
Helpful, but not built around your spine
£60–£120/mo
One-off online fitness programmes
Generic, no progression, no practitioner, no support
£47–£97 each
Back-care apps
No practitioner, no clinical guidance, no community
£10–£30/mo
Gadgets, foam rollers & support belts
Temporary at best — no lasting structural change
£50–£200
Typical spend, piecemeal
Scattered, unstructured, and rarely lasting
£600–£1,500+
The Spine Blueprint brings it all together from £19.99 a month — clinically sequenced and practitioner-led.
Honest Fit
Is this for you?
This is for you if…
- You want to build genuine core strength and a resilient spine
- You're a beginner, in your 60s+, or an athlete — all levels welcome
- You see your health as a long-term investment, not a quick fix
- You're ready to commit twenty minutes a day
- You want direct access to a qualified, experienced coach
This is not for you if…
- You're looking for an overnight transformation
- You have an acute medical emergency — please see your doctor first
- You prefer guesswork over structured, expert guidance
- You're not willing to show up consistently for yourself
All we ask of you
- Twenty minutes a day
- Follow the progression
- Show up for yourself
What you will gain
- Genuine core stability and strength
- Freedom to move, bend and lift with confidence
- An upright, capable posture
- Knowledge and habits you keep for life
The programme adapts to your level. You simply show up and do the work — we guide the rest.
Results
Real people. Real outcomes.
Neil took the time to really listen and address the root cause. His guidance has made a huge difference — I finally feel strong and confident in my body again.
Geyin, 29
London / Malaysia
I feel completely transformed. Stronger, more mobile, and moving with total confidence every day.
Ebba, 26
London / Sweden
I've built real core control I never had before. Absolutely thrilled with the results.
Amarjit, 29
London / UAE
Regained strength and mobility. I feel better than I have in years — it has been remarkable.
Brigitte
London / UAE
Neil has changed my life for the better. His care and attention made all the difference.
Erica, 39
London / Asia
I sleep better, move better and feel stronger. The change has been genuinely remarkable.
Isaac, 30
London
Endorsed by medical professionals
Finally, an online programme I trust and refer my patients to. Neil is absolutely incredible.
Great exercises and amazing support. I would absolutely recommend Neil to anyone.
So many people can be helped by this programme. Highly recommend.
Membership
Two ways in.
Both built on the same twenty-year method. Start with the membership, or work with Neil one-to-one — upgrade anytime.
Most Popular
The Spine Blueprint · Membership
The Blueprint
The complete programme — everything you need to build a strong, mobile spine at home, in twenty minutes a day.
£19.99/month
Billed monthly · cancel anytime
- Complete guided video programme
- New tips & updates every month
- Private support community
- PDF exercise reference guide
- All fitness levels · zero equipment
- Access within 24 hours
Cancel anytime · all levels welcome
Personal Coaching · Platinum
Coaching
Everything in The Blueprint — plus Neil personally in your corner every week. Your case, your plan, your results.
£997/month
Limited places · application required
- Everything in The Spine Blueprint
- Personalised programme built for your case
- Weekly 1:1 call with Neil directly
- WhatsApp access — same-day response
- Custom exercise modifications
- Full progress tracking & accountability
- Nutrition & lifestyle guidance
- Unlimited programme adjustments
By application · a limited number of places
Questions
Frequently asked questions.
What fitness level is this for?
All levels — complete beginners, adults in their 60s and 70s, and experienced athletes. The programme builds progressively from wherever you are right now.
Do I need any equipment?
Nothing at all. The entire programme is bodyweight-based and fully home-friendly. All you need is enough space to lie down.
What's the difference between the two options?
The Blueprint gives you the full method, monthly updates and community. Coaching adds weekly 1:1 calls with Neil, WhatsApp access, a personalised programme and full accountability.
Can I cancel anytime?
Yes. Both plans can be cancelled at any time with no penalty. Cancellation takes effect at the end of your current billing period.
Should I consult my doctor first?
If you have a diagnosed condition, please consult your doctor before starting. This is an educational exercise programme for general fitness purposes, not a medical treatment.
How quickly will I see results?
Many members feel a difference within the first couple of weeks — and it keeps building the longer you train. This is a practice for life, not a quick fix you finish and forget.
The Spine Blueprint
Build the spine that carries you forward.
The strongest version of you is not built in a single dramatic moment. It is built quietly — twenty minutes a day, one deliberate practice at a time.
This programme is that practice. Refined across twenty years of clinical work, distilled into something you can do anywhere, and designed to keep you strong, upright and free for decades.
Your spine carries everything. Give it the foundation it deserves.