Let us show you a [P]Roactive
approach to change the narrative!

The Neck and Mid Back [P]Rehab Program is a physical therapist developed, step-by-step program that will teach you how to minimize pain and optimize function in this region. It will teach you how to build a strong foundation for your neck and your mid back to enhance your physical well-being. Ultimately, our program is designed to bulletproof this region for anything life throws at you!

  • 8-week workout plan with 2 progressive phases targeting unique goals
  • Appropriate for anyone no matter where you are at with your neck health and physical fitness
  • Simple and detailed step-by-step instruction videos
  • Prevent future neck and upper back aches and minimize existing pain and discomfort
  • Improve your shoulder blade and upper back mobility and stability to maximize your neck health
  • Increase your core strength to achieve your fitness goals
  • Learn proper muscle activation to boost your body awareness
  • Objective assessments to track your progress throughout the entire program
  • Private forum to interact with community members and get app support

“How do I know it will work?”

The [P]Rehab Program is based on:

  • Neck and mid-back exercises backed by scientific evidence
  • Years of combined Physical Therapists’ clinical experience
  • Success stories from thousands of real patients

[P]Rehab is more than trying to prevent injuries; it is about maximizing your physical potential and well-being.


Supine Chin Tuck With Rotation

Half Kneeling Thoracic Rotation

Understanding Upper Body Nerve Symptoms

This Program Is A Game Changer

But don’t take our word for it…
hear it from our members!

Teri B

Teri B

"20+ years of Army training, and my neck is certifiably "a hot mess". I go to a chiropractor twice a month and have learned to live with discomfort. However, a few weeks ago, after beginning a very intensive pull-up program, my right trap became sore, inflamed, and tense. I couldn't get it to relax. It was interfering with my lifts and pain continued to spread throughout my neck, trap, lats, and shoulder. I jumped into Phase 2 of the PreHab Guys neck program out of desperation after even dry needling failed to relax it. After completing Phase 2, my trap has finally relaxed, I've improved lat activation during lifts and bodybuilding poses, my neck range of motion has improved, and my chronic neck pain has significantly decreased. I've done some of these exercises before in physical therapy, but the ability to do them at home in 20-30 minutes compared to driving to a clinic and spending an hour there is a huge plus for my lifestyle. Maybe I'm just at a point in my life where I'm more likely to do my exercise homework and be concerned with mind-muscle connection...I don't know. But it's working, and that makes me happy. From hot mess to success!"

Žiga Brlek

"The Prehab Guys and their app is a perfect solution for all those who want to improve their body mechanics ,reduce (or eliminate) pain, and improve controlled range of motion. For those of you that want to continue living active lifestyles I would definitely recommend all of their programs. Their exercise videos are put together well and are easy to follow with the video explanations and verbal tips too. I currently use the Hip, Neck & Mid back, and Shoulder app and they are all worth the money and effort (or even more!). The workouts are just long enough you can do them daily (15-20 minutes) and they are great to counter balance the stress and strain of daily life!"

Lisa Tipton

Lisa Tipton

"I purchased the neck program so I could use it with my 84-year-old mom who lives with me. I love it for her! She is feeling better already. The step by step weekly approach takes away all the programming I would otherwise have to do for her as a PT myself. I scaled it back for mom and just give her a few exercises, it works perfectly. As an active user of both the hip and neck programs, I would highly recommend them for personal use or recommend them to your PT patients for purchase and home use or after PT discharge, etc. I have also told friends about both programs available to purchase if I don't have personal time to treat them."

Neil Nabavi

"I have been dealing with some neck discomfort from time to time. This Neck Program has provided me with information on how to better understand the muscles surrounding my neck and shoulder blades. This program provided lots of education, which made me feel like I was in control of my neck discomfort vs. the other way around. This program required minimal equipment making it easy to perform anywhere."

Ready to get started?

Here’s how it works:

  • Sign up to access the program and videos
  • Commit to the 8-week Neck & Mid Back [P]Rehab plan
  • Start improving your neck health today!


The complete program for optimal neck function


  • 8-week workout plan with 2 progressive phases targeting unique goals
  • Detailed step-by-step exercise videos
  • More than 100+ variations of different exercises
  • Multiple objective assessments to track your progress throughout the entire program
  • Private Community Forum to chat with us directly
  • Lifetime access to the program and exercises


  • Vestibular Ocular Reflex (VOR) Exercises
    VOR exercises helps with dizziness by allowing the eye, inner ear, and brain to recalibrate. A sample VOR exercise is shown here!
  • “Neck Foundations” 4-Week Rehab Program
    with a comprehensive routine we use in the clinic with neck and mid-back pain patients
  • Exclusive Discounts
    on recommended equipment to optimize your success

Sample VOR Exercise

Frequently Asked Questions

Who is appropriate for the Neck & Mid Back PRehab Program?

Life can be a real pain in the neck sometimes, but we got you covered. The Neck & Mid Back [P]Rehab Program is for anyone looking to optimize this region. Whether you’re a desk worker, someone dealing with bad posture, a competitive athlete, superhero parent, or just someone interested in improving their neck & mid back health, you can benefit from this program. We make it easy and teach you how to self [P]Rehab this region. We give you the tools to keep it healthy and ready for anything life throws at you.

Why should you buy it?

Over the past few years as Doctors of Physical Therapy, we have seen a plethora of patients and clients with neck & mid back aches and pains. Using the latest evidence-based research and our clinical experience, we have pioneered a very safe and effective [P]Rehab program that can take you from rehabbing old neck aches and postural pains all the way to maximizing your potential, living your life to the fullest, improving your posture, and even improving your athletic performance on the field or in the gym.

If I have pain, is this program still right for me?

We designed a phase 1 program similar to how we program neck or mid back rehab exercises in the clinic. With this phase, you will be introduced to light mobility, stability, and activation exercises to build up your neck and mid back foundation before more advanced exercises. Furthermore, we’ve built in regressions and alternatives to every single exercise in our program. We recommend anyone with neck or mid back pain and/or discomfort to start with phase 1 after getting clearance to exercise from their doctor.

What if I recently had neck surgery (cervical fusion) can I still benefit from this program? When is it appropriate to start?

We are going to take a more conservative approach and suggest this program will be more appropriate once you are closer to two months post-op and you have been cleared by your surgeon and/or physical therapist to begin exercising. As you may know, there are post-op precautions and restrictions in regards to neck movements, your range of motion, weight lifted, and activities of daily living. It will be good to follow up with your surgeon and your physical therapist to learn these precautions and the timeline for them as there may be nuances and other details that are specific to your surgery and your scenario. Do not hesitate to reach out to us directly if you’re still concerned.

I am an athlete looking for high level exercises trying to prevent injuries in this area, is this program still appropriate for me?

When it comes to trying to prevent neck injuries for athletes, such as soccer/football and other sports that are prone to concussions, there is some evidence to suggest stronger neck muscles can mitigate the risk of neck injury. The last few weeks in phase 2 of this program do include more resistance exercises with weights and resistance bands as well as challenging body weight exercises. You can accommodate the resistance for yourself so that the recommended rep ranges are still challenging to truly make it PREHAB for yourself!

Just so you are aware, our shoulder program may be more appropriate if you’re looking for more strengthening exercises for your shoulders and upper back. However, from our experience in the clinic this programming has helped a lot of people build the movement foundation they need to feel and move better so that they can tolerate strengthening exercises!

I have little training experience, is this program still right for me?

Yes! Phase 1 is the perfect place to start for you to work on the basics prior to beginning higher level exercises. Not everyone will and should progress at the same speed, if you feel like the program is at a good challenge for you, you have the option of repeating a week. We have also built in off days into the program to help with your recovery, especially for those trying out a program like this for the first time.

What does the program entail?

This program includes detailed exercise videos with verbal and written instructions for 100+ variations of different exercises. Each exercise gives you details regarding how to perform it, where you should be feeling it, and common compensations to avoid. This program will take you through what we believe is a perfect progression of exercises that focus on mobility, stability, VOR exercises, and strengthening of your neck and your entire upper body and core.

This program also offers resources regarding how to navigate and maximize the program, training support videos if and when you need them, education about nerve-related issues, VOR exercises, common issues in this region, four different assessments to track your progress, and a community discussion board to interact with other group members and get app support when you need it. The program will educate you along the way so that you will have the tools to take care of this region for life!

How long is the program?

This program is 8 weeks from beginning to end. It is broken down into 2 different phases, each being 4-weeks long with different goals building upon one another. We have included a phase 1 neck & mid back foundations routine for 4 weeks, designed for those dealing with pain/discomfort or for those looking to start from the basics. We have recommended performing the routine 6 days/week, but you can modify this based on your individual needs.

Am I able to do this program at the same time as other `{`P`}`Rehab Programs?

It depends! Yes, you’re physically able to have multiple programs going on our app that you have purchased. However, it depends on which programs you have in mind as well as what you’re doing training-wise outside of our programs. It is totally feasible to run one of our lower body and upper body programs (Foot & Ankle and Shoulder Programs). However, for example, it may be excessive to try and run two of our lower body programs at the same time as you may be doing two-a-days or working out every single day. We have had success stories with people running multiple programs at the same time, it just depends on what works for you! If you have questions or concerns, feel free to contact us to chat more.

What equipment do I need?

We designed most of our workouts specifically in mind for you to do at home with minimal equipment. However, this will truly depend on which program you’re interested in as some of our programs require more/less equipment. Within the app itself for our [P]Rehab Programs we have an equipment tab for anything that is shown or used in the program.

Besides exercises what else does this app include?

With our [P]Rehab Programs you get access to what we consider the best online programming you can find! You’re gaining access to the same exercises and education that we as physical therapists use in the clinic. We want to change the narrative, rather than constantly helping people with a reactive approach that ends up being focused on management or dealing with a bad 1st decision, what if we could provide people the right exercises and education at the right time to improve long term outcomes? What if we could make that 1st decision the best decision? That is true [P]Rehab. The real power of [P]Rehab is education and we plan to empower you with the knowledge you need to take control of your own health! With our programs, while we give you the blueprint, are all about educating YOU on how to become your own best physical therapist.

What payment options do I have?

You can purchase the entire program for $99. You will always retain your membership if you purchase the program.

How do I start the program after purchasing?

Immediately after purchasing you will receive an e-mail showcasing you how to sign in and get started right away! After signing in, go to the group and watch the welcome video we have put together. This program can used on your phone via our Prehab App, computer, iPad – you name it!

How do I purchase this program and access it if I have already purchased a different prehab program?

In order to make sure you can access ALL of the programs you have purchased under the same username – on the ‘Sign Up’ page DO NOT sign up again. What you want to do is click on ‘Log in to your account’ below the red ‘Sign Up’ box – then enter your credentials, then go ahead and purchase the program. IF YOU DO NOT DO THIS STEP – you will get a failed payment or error message when you try to sign up or purchase OR you will end up with two separate accounts and you won’t have access to all of your programs on the same account. Don’t hesitate to reach out if you have any questions or need further assistance.

Is there a sample program I can check out?

Yes!  We created a sample day of the program so that you can get the experience of the program and how the app works. Get signed up and try it for free by clicking the photo and/or link at the bottom of this page.

When can I use this app?

Now! The current dilemma is when people have issues with their body – they’re not able to get the correct help when they need it most, timing is everything! This app is readily available to your fingertips on your mobile or desktop devices – anywhere in the world.

Still undecided?

Try out a sample workout from the
program for free!

Click HERE to sign up and access a free workout from the program


We are so confident that our program will rock your world that we will offer you a 30-Day Money Back Guarantee!

That’s right—we are so confident our product is amazing that we offer a 30-Day Money Back Guarantee to make sure you are 100% satisfied with every single aspect of the program!