Back-care classes for people who sit all day.
Small groups in central Prague and one-on-one sessions in English, Czech or Polish. No complicated routines. Just movement you'll remember and actually use.
I spent 13 years at a desk. Then I changed careers.
I'm Natalia. Thirteen years in an office, nine of them in IT — as a developer, Scrum Master and product manager. I know what a day in front of a screen does to your body, because I sat through it.I'm a certified health-focused exercise instructor and personal trainer, accredited by the Czech Ministry of Education (MŠMT). I work with functional spine stabilization and developmental kinesiology, and I'm continuing my training in DNS — Dynamic Neuromuscular Stabilization, the method developed at the Prague School of Rehabilitation.The point isn't to loosen your shoulders for an hour and send you back to your desk. It's to change how you move, and to wake up the deep muscles around your spine — the ones that go quiet when you sit all day.I'm originally from Poland and have lived in Prague for almost 20 years. I teach in Czech, English and Polish.I run my group classes in central Prague in cooperation with Sara Puchowska, Ph.D., a movement educator with a doctorate in dance and dance medicine.
I also run sessions in company offices.
Sixty-minute classes in central Prague
We start by releasing what's overloaded — neck, shoulders, lower back — and then work on the deep muscles that hold the spine. Small group, mats and props.Everyone works at their own pace. The group is small, so I can see how you move and help you adjust as we go. And a lot of what we work on isn't really exercise — it's how you sit, stand, bend and get up. That's what you'll notice outside the class.The classes are suitable for all levels.Classes take place in Studio Sara Puchowska, Hybernská 9, Prague 1.
60 minutes, max 10 people, props provided
English-friendly — just let me know before class
Two classes a week —come to one or both
Reset for Your Back (Restart pro záda) — Tuesdays, 18:00
An evening class at a calmer pace. We release what's overloaded and wake up the deep muscles around the spine.
Functional Training for a Healthy Back (Funkční trénink pro zdravá záda) — Fridays, 8:15
A brisker morning class: solid core, mobility, posture.
One-on-one
A session built around what you actually need. We fix technique, work on your specific issue or goal, and you leave with a plan you can do at home.
In Prague or online
Good if you have a specific need, or prefer your own pace
Home exercise plan afterwards
FAQ
Is this right for me?
Probably — if you sit a lot and want to do something about it, or want to prevent trouble before it starts. I work with adults at every fitness level. Tell me in advance about any diagnosed pain, injury or limitation. If you're in acute pain, recently injured or just out of surgery, see a physiotherapist first. Come back once they clear you for exercise; you'll be welcome.
How is this different from the gym or yoga?
It comes from health-focused physical education and functional spine stabilization. We train the deep stabilizing system, compensate for long hours of sitting, and teach the body to move well. It isn't a replacement for your other exercise — it's the part most desk workers are missing.
Which languages do you teach in?
Czech, English and Polish. The group classes are English-friendly: I switch to English whenever someone in the room needs it, so you can follow everything and get corrected properly. Just let me know before we start. One-on-one sessions run entirely in whichever of the three languages you prefer.
Natalia Vokrouhlecká
IČO 29715351
Dělnická 411/23, 170 00, Praha 7 - Holešovice
Fyzická osoba podnikající dle živnostenského zákona, zapsaná v živnostenském rejstříku.
Úřad příslušný podle § 71 odst. 2 živnostenského zákona: Úřad městské části Praha 7
E-mail: [email protected]© Natalia Vokrouhlecká 2026