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.

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.

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.

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. 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.

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!

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.

This program includes detailed exercise videos with verbal and written instructions for 100+ different exercises with variations. This program also offers resources regarding how to navigate and maximize the program, different assessments to track your progress if you want, and a community feel with a discussion board to interact with us and other members that have joined the program. Each exercise gives you details regarding how to perform it, where you should be feeling it, and common compensations to avoid. The key to maximizing your results is to optimize exercise dosing. This program will take you through what we believe is a perfect progression of neck and mid back exercises that focus on mobility, stability, and strengthening of your entire upper body and core. The program will educate you along the way so that you will have the tools to take care of  this region for life!

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. Each session was carefully crafted to take 15-25 minutes and to be performed 3-5 days/week depending on your schedule.

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.

We designed this program specifically in mind for you to do at home workout with minimal equipment. It can easily be done at a gym too before or after your normal workouts! Within the app itself we have a list of recommended equipment including exclusive discounts only for Neck & Mid Back [P]Rehab Program members.

You get access to US at the tip of your fingers! It’s like having us as your personal physical therapist from anywhere in the world. There is an open discussion group within the app that will allow for members to speak with us as well as each other to ask questions, get feedback, and troubleshoot anything that comes up. We have a Getting Started PDF, which helps to onboard you with the entire program and it’s features. We also have resource videos and assessments you can access throughout the program to help guide you and track your progress. Exclusive discounts on equipment that we highly recommend to maximize your Neck and Mid Back [P]Rehab Program gains.

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

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!

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.

Now! The current problem with traditional healthcare is we are not able to provide the care people like you need – when they need it. Timing is everything! This app delivers that care directly to your fingertips on your mobile or desktop devices – anywhere in the world. Once purchased, you are given our guide to bulletproofing your Neck and Mid Back for life!