Neck & Mid Back [P]rehab Program

Improve Spine Health & Supercharge Upper Back Strength Anytime, Anywhere

This 3-month Neck &  Mid Back Physical Therapy Program is available now, through our revolutionary [P]rehab on-demand app!

Program Details

Let’s face it, we’ve all likely dealt with some level of neck & mid back pain from work, stress, an injury, sleeping position, you name it! Well, what if we told you with appropriate prehab to your neck and mid back region you can decrease and get rid of that pain while also reducing likelihood of dealing with it again in the future! This program is designed to do just that! Focusing on appropriate mobility, stability and strengthening of the muscles in the neck, shoulder and mid back region. This 12-week program will teach you exercises that can be incorporated into your work environment and will provide you with everything you need to be successful. It’s time for you to put your health and wellness in your own hands, are you ready?

This program is best suited for those with mild to no neck pain (0-4/10) or injury prevention including: Neck strain, cervical/neck arthritis, cervical disc herniation, cervical disc bulge, cervical degenerative disc disease, dizziness related neck issues (cleared by MD), concussion, neck heaviness/weakness, upper trapezius muscle issues, levator scapulae issues, sub- occipital muscle issues, scalene muscle issues, sternocleidomastoid muscle issue, rhomboid pain/strain, cervical radiculopathy, nerve issue (radiating symptoms from cervical spine into arms and hands), and thoracic outlet syndrome.

If this program is too challenging for you, check out our Neck & Mid Back Rehab!

If you are looking for more of a challenge, check out our Upper Body Performance Level 1!

Instructors

The Prehab Guys

Duration
12 weeks

Frequency
4x/week

Category
Prehab : Eliminate small tweaks & pains while bulletproofing your body

Program Schedule

Time to work on mobility through the mid back, neck, and shoulder region as these areas all need to work seamlessly together to provide you with optimal joint mechanics and joint health. Let’s then add in some muscle recruitment work on top of that. Let’s get started!

You’ll continue to build on the mobility from last week with a special focus of improving your neural mobility. Addressing how our nerves slide and glide is a crucial step forward in addressing health in the neck and mid back region!

Our environments tend to be set up for a lot of pushing with our arms, meaning in our training we need to do A LOT of pulling! This week get ready for a few of our favorites; high rows and wall slides!

Are you feeling that new found mobility? As your mobility improves it’s important to continue to focus on strengthening the muscles of the neck, shoulders and core. That is exactly what this week has in store for you!

Let’s get those upper traps involved with some shrugs this week and keep those happy and healthy nerves sliding and gliding!

You’ll progress your shoulder and neck strengthening this week as well as your core strengthening! Are you ready? Let’s do it!

Continuing to focus on core strength and stability is crucial for neck and mid back health! Core stability is really defined as being able to control your core through various ranges and planes of motion, so let’s do just that!

The keyword this week is, STRENGTH. You will be focusing on neck, mid-back, shoulder, and core strength!

Look at how far you have come and how much mobility and strength you have already gained! You are well on your way to bulletproofing your neck and mid back. Let’s continue to get after it this week with more functional strengthening exercises. You’ve put in the work, let’s start putting it all together!

You will be challenged with exercises that are going to address your core, neck and shoulder strength. Trust us, you’re gonna love the challenge this week!

Let’s continue to really build that strength through an even bigger range of motion as this is how we truly reduce risk of injury. Let’s also really get after that core strength, you didn’t really think we forgot about that did you?

Awesome work on building resilience and achieving the last week of this program! Get ready to train all of the parts you have been working on as one synchronous unit.

0%
Success Rate
0K+
Happy [P]rehabbers
0M+
Fans

Traditional Physical Therapy is Broken

Are you tired of…

being in pain?

red tape, and overpriced
low-quality care?

facing long waits?

Say Goodbye to Barriers

[P]rehab allows people to get the care they need, when they need it, at a fraction of the cost.

No wait times

No insurance limitations

No appointments

Accessible from anywhere, anytime

No time off work

Trusted By

The Prehab App: #1 Physical Therapy App

93% of App Users Reported Getting Out of Pain

The app features personalized programs specifically designed to address common injuries, with clear, tutorial-style videos.

91% of App Users Reported Improved Mobility

Developed by the expert physical therapists, the [P]rehab app is your personal guide to increasing mobility, flexibility, and overall physical well-being.

83% of App Users Reported Returning to Previously Limited Activities

Your favorite activities are waiting for you. Let [P]rehab help you get back to doing what you love, one step at a time!

Cost Comparison

[P]rehab App vs Traditional Health Care:

Getting Started is Easy

1. Download the app

2. Take the Bodyscan

Answer a few questions to find your personalized program

3. Start Prehabbing

Get immediate access to use anytime, anywhere

taking control of your health has never been easier

All Annual Plans Start with a 7-Day Free Trial!

MONTHLY PLAN

$49.99 / month
(billed monthly)
  • All of our 55+ Programs
  • 100+ Follow-Along Classes
  • 130+ Unique Workouts
  • 4,000+ Exercise Videos
  • Cancel Anytime
  • Does NOT Include Trial
Best Value

ANNUAL PLAN

$16.66 / month
SAVE 66% (billed annually)
  • All of our 55+ Programs
  • 100+ Follow-Along Classes
  • 130+ Unique Workouts
  • 4,000+ Exercise Videos
  • Cancel Anytime
  • Includes FREE 7 day trial

*Prehab is now FSA/HSA eligible

*Corporate + group rates available, please email

What Our Members Say

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I have minimal pain now after beginning the full program

I committed to the year option with prehab and it has been life changing. I am not exaggerating at all. I have minimal pain now after beginning the full program, I can not say thank you enough!

Jaime B.

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I highly recommend this app for rehab and overall health!

There are so many workout apps out there but this one is so unique! Not only is it user friendly and good looking but it’s very educational and includes injury prevention and rehab. I really enjoyed using this app as PT student because it helps me see the many different exercises available and for certain regions of the body as well as hearing patient education from different providers.

Skyler D.

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I have finally found something that I can actually benefit from that’s tailored to me, my strengths, and more importantly my weaknesses!

I’ve tried all the training apps from Nike Training apps, influencer apps, etc. I have finally found one I can benefit from. From finding them on social media and following their development as a team has been amazing to see. YOU GUYS HAVE DONE IT AGAIN

Andrew S.

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So much more than any other app!

The exercises are professionally recorded and explained, very easy to understand. I like the simplicity of the app and find it super educational, so much more than any other app!!

Craig A.

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This app has everything you need for self-rehab with the guidance of a PT-led and created program.

As a PT, I’m always looking for ways to keep my clients accountable at home. This provides a fool-proof way to continue your fitness and wellness journey on your own at home.

Lauren F.

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My shoulder is now healthier than it was before

I completed your Rehab program and now midway through the Prehab program! My shoulder is now healthier than it was before my rotator cuff injury!

Tara C.

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[P]rehab is incredibly accessible and has a number of programs that I used to help rehab various injuries.

I was able to customize my training to focus on my unique issues and almost immediately found results. The [P]rehab team is filled with subject matter experts and the app really reflects their work and approachability. 100% confident I’ll incorporate the app into my daily training regiment

Stephen J.

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This app will revolutionize the pain process and help thousands who unfortunately until now, had to suffer through it all and just settle.

As an instructor of trainers, I’ve taught over 5,000 aspiring PTs on what it takes to become a successful personal trainer. When it comes to injuries, we refer out to experts like everyone on the Prehab Team. With their newest APP, the process has become so much easier and more effective then ever before. There is now hope for people in pain! Highly recommend for EVERYBODY.

Chris H.

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Absolutely love the app!!

So sleek and easy to use. Makes it way easier to stay on top of my programs

Nate H.

The Solution you need in the Palm Of Your Hand!

  • Build a robust system that is resilient to risk of injury!
  • Easy to digest physical therapy education videos & resources to learn about your body
  • Zero wait times, no hidden fees, no barriers to entry!

  • Available to you at your fingertips from anywhere in the world

Frequently Asked Questions

Neck & Mid Back [P]rehab Program

  • This program is best suited for those with mild to no neck pain (0-4/10) or injury prevention including: Neck strain, cervical/neck arthritis, cervical disc herniation, cervical disc bulge, cervical degenerative disc disease, dizziness related neck issues (cleared by MD), concussion, neck heaviness/weakness, upper trapezius muscle issues, levator scapulae issues, sub- occipital muscle issues, scalene muscle issues, sternocleidomastoid muscle issue, rhomboid pain/strain, cervical radiculopathy, nerve issue (radiating symptoms from cervical spine into arms and hands), and thoracic outlet syndrome.  If this program is too challenging for you, check out our Neck & Mid Back Rehab!  If you are looking for more of a challenge, check out our Upper Body Performance Level 1!
  • We’ve designed most of our programs in such a way that you can complete them at home with minimal equipment needed. However, this will truly depend on which program you’re interested in as some of our programs require more/less equipment. Within the app, you can explore each individual program and learn if it is a home or gym appropriate program. In addition, you can view the equipment tab to learn more about each piece of equipment being used in the program. Below you will find all of the recommended equipment for this program!
    • Foam Roller, Wall Support, Resistance Band, Dowel, Weight (DB/KB), Stability Ball, Medicine Ball, Large Ball

General

  • With over 55+ programs, 100 workouts, and 4000+ exercises available, this is true 21st century physical therapy! The [P]rehab membership accessible on our mobile app allows you to start as many programs as you want. So you can focus on, say, rehabbing your ankle while working on prehabbing your shoulder, at the same time. Each of our programs includes specific educational videos about that region spanning topics like what is pain, how to modify exercises, and how to incorporate rest days in your programs. We want to give you all the tools you need to take control of your health from anywhere in the world!
  • With our 50 programs to choose from, we know it can be difficult to know which program is right for you! Our proprietary [P]rehab body scan analyses your answers to five specific questions, which allows our algorithm to find your perfect program. If you need any additional help, don’t hesitate to reach out to us and one of our support specialists will be happy to point you in the right direction!
  • Our programs and workouts are appropriate for anyone looking to optimize a specific body region or improve a specific need. We make it easy and teach you how to take control of your own health with [P]rehab. We give you the tools to stay healthy and ready for anything life throws at you. As long as you’re capable of using a smart device such as a phone, you’ll be able to access and use our products. If you have any concerns about your physical readiness to participate in the programs or workouts we offer, we suggest you check-in and get clearance from your primary physician. We also recommend checking out the FAQ section of the specific program you’re interested in as it may answer your questions and/or concerns. Feel free to email us if you have a specific question or concern, we are happy to help! Our programs and workouts are designed to be readily available resources to help you move better and feel better. We want to reiterate that no information provided in our programs, whether it be written or video content, is to be taken as medical or health advice. You agree to be 18 years of age or older and to use this program at your own risk.  The content of this program is not intended as a substitute for care from a physical therapist or other health care professional. We recommend that you seek medical advice and speak with your doctor before participating in this program if you show signs or symptoms of injury, disease, illness, or you have any concerns about your individual needs.
  • You can access the [P]rehab membership through our very own [P]rehab app, available on both the apple and android app store. At this time, we do not have a specific tablet or ipad app; however the mobile app still works on both tablet/ipad.

Pricing & Payment

  • We offer a completely free, no hassle 7 day trial to the [P]rehab App on our Annual pricing plan. Our monthly pricing does not have a 7 day free trial option, rather this plan starts on the $49.99 per month membership on the purchase. For our free trial on the Annual plan, if for any reason you are not satisfied with the app, simply cancel before the 7 days end and you will not be charged.
  • If you currently have an FSA or HSA account and you are a US resident, you may be eligible for reimbursement for a Prehab App Membership.

    FSAs and HSAs are used to pay for common out of pocket healthcare and health & wellness expenses. As a general rule of thumb, qualifying expenses include the cost of treatment or prevention of disease.

    We’ve partnered with TrueMed to help you with the qualification process and obtain a letter of Medical necessity to provide to your FSA/HSA company to help ensure the Prehab App Membership is eligible for you!
    Check out the following links to get more information.

    How Does FSA/HSA eligibility for the Prehab app work
    How to submit the Prehab app for HSA/FSA reimbursement
  • At the moment, we do not accept prepaid Visa or Mastercard for continuous subscription purchases. However, depending on the specific prepaid card, we may be able to make an exception for your first purchase. Please reach out to our support team at support@theprehabguys.com with your situation, and we’ll be happy to look into it for you!

  • If you purchase a membership to the [P]rehab App, your membership is continuous and will be automatically renewed at the end of the applicable membership period, unless you cancel your membership before the end of the then-current membership period by contacting us or clicking here. If you cancel your membership, your account will automatically close at the end of your current billing period. Please note that there aren’t refunds for partially unused membership cycles. However, we will provide store credit if your purchase was made in the past 30 days. If you have more questions, please contact us.  We're happy to help. All sales are final

     

Improve neck & mid back health for a fraction of the cost of in-person PT