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!

Built by world-renowned Doctors of Physical Therapy & Fitness Experts. Over $4,000 in value compared to in-person physical therapy alternatives.

Success Rate
Happy [P]rehabbers

Take Control Of Top Cervical & Thoracic Spine Health Issues, While Preventing Future Neck & Mid Back Injuries

“The most complete neck & mid back strengthening program you’ll ever need in your life”

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?

  • 7-day no questions asked free trial
  • Zero wait times, no hidden fees, no barriers to entry

  • Improve your mobility with neck & mid back prehab exercises

  • Build a strong, balanced neck & upper back with foundational strengthening exercises & neck stabilization drills

  • Prevent future neck & mid back injuries with comprehensive upper body & core exercises and education

  • Appropriate for any fitness level or exercise experience

  • Available on-demand, anytime, anywhere via our revolutionary app.

Common Problems With The Traditional Healthcare Path

  • Lack of access to quality in-person care or knowledge

  • Lack of time in your schedule or lifestyle for in-person services

  • Lack of financial resources or insurance benefits

  • Not in control of your health outcome – having to wait on tedious appointments or services

  • Over-prescribed medication and reliance on ineffective medical interventions

  • Tedious, insufficient results & not knowing what doesn’t work

You will find NONE of these problems with the [P]rehab app!

We’ve designed a solution that eliminates all of these pain points and delivers the results you want as fast as possible!

neck and mid back prehab program balance exercises prehab guys

Program Details


The Prehab Guys

12 weeks


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.

Ready to Get Started?
Welcome to the [P]rehab Family

Over the past six years as Doctors of Physical Therapy, we have seen a plethora of patients with different kinds of aches, pains, and injuries. The interesting fact was that most of these issues could have been managed or even prevented if people had a solution to quality exercise & education information they could access anywhere, at any time.

Thus, to give power & health back to the people, we pioneered the anti-barrier solution using the latest evidence-based research, technology, and our clinical experience. Our programs are safe & effective; they feature preventative rehabilitation exercises & education that teach you how to get out of pain, avoid injury, and optimize your health.

Included in the Prehab App

50+ High-end Programs

Unlimited access to ALL of the [P]rehab programs at once, available anytime, on demand. Take care of your rehab, prehab & fitness needs through just one revolutionary app.

50+ High-end Programs

80+ Engaging Classes

Follow along class style sessions led by a Doctor of Physical Therapy and/or a Certified Strength Coach built on principles of load management, specificity, progressive overload, muscle group ratios, and more.

100+ Workouts

No time for a full program? If you prefer effective single-day workouts, in the areas of Injury prevention, Mobility, Strength, Performance, (and more) – we got you covered!


4,000+ tutorial videos

Search through detailed step-by-step instructional videos that teach you how to move properly, perform, what to feel, and which mistakes to avoid.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.



Find your perfect program with the help of our intake BodyScan built to pinpoint exact solution for your needs.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Custom Workout Builder

Build your own custom workouts & save your favorite exercises/routines.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Alternate Exercises

every exercise can be swapped to an alternative exercise if its too challenging.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Programming that fits you

Choose from rehab, prehab, mobility, performance, and fitness programs.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Growing Library

New exercises, programs, workouts and guides added regularly so you always have fresh content to consume.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


taking control of your health has never been easier

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

*Corporate + group rates available, please email

What Our Members Say

I love that the programs tell you exactly what to do and when to do it

The [P]Rehab Programs I did prior to my surgery during COVID helped keep my strength up. I’m 11 weeks out from my surgery so I’m still not at the point of strengthening yet but the recovery has been fairly easy so far. I am a super type-A and love that the programs tell you exactly what to do and when to do it. Through all of my injuries, I had lost a lot of confidence in my body and I second guess what to do and the app outlines everything so I can gain confidence again.

– Bailey I.

My chronic neck pain has significantly decreased

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 Guy 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 so much more! 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 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!

– Teri B.

This is worth all the money and effort (or even more!)

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 (15-20minutes) and they are great to counter balance the stress and strain of daily life!

– Ziga B.

Just a few exercises & it worked perfectly!

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 friend about both programs available to purchase if I don’t have personal time to treat them.

– Lisa T.

This program has provided me with information on how to better understand the muscles surrounding my neck & shoulder blades

I have been dealing with some neck discomfort from time to time. 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

– Neil N.

Physical Therapy & Fitness Programs included in the New Prehab App

Program Categories

Rehab: Our rehab programs reflect the education, exercise programming, and
progressions we use as PTs when working with specific injuries and conditions. These programs have a dedicated early rehab phase and step-by-step progressions that mirror a comprehensive rehab program. If you know exactly what you’re dealing with, then these programs are right for you.

Mobility: Our mobility programs take a specific and non-specific approach to improving targeted movements. Through repeated exposure and the right combination of exercises, you will free your body to move further and easier than before!

Fitness: Our fitness programs are designed to enhance your physical fitness safely and effectively by learning the proper principles of training. Each of our fitness programs emphasize training smarter with injury prevention in mind. We have different options based on your goals & equipment availability!

[P]rehab: Our [P]Rehab Programs focus on the main regions of the body by integrating an isolated & global approach to give you a truly comprehensive guide to take control of your health whenever you need it most. With proper exposure and dosage to various movements, coupled with education, your body will be that much more ready to handle anything your life demands from it!

Performance: Our performance programs are intended for those with exercise experience, no limitations, and for those looking to elevate the bar. These programs will help you achieve personal bests while at the same time protect you with [P]Rehab fundamentals.

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


  • 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

  • The monthly membership is $49.99/month (USD) and $199.99/year (USD. Our annual program begins with a Free 7-day trial while the monthly membership does not. Both memberships provide unlimited access to all programs and workouts, including new programs, workouts, and classes as they launch. The [P]rehab App Memberships are only accessible on our mobile app
  • 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.
  • Yes! We are grateful for all the work military personnel and first responders do. Additionally, we were once students ourselves and are always supportive of the next generation! Please email us at with documentation of your student/military/first responder status and we will give you a special discount :)
  • FSAs and HSAs are used to pay for common out of pocket healthcare expenses. As a general rule of thumb, qualifying healthcare expenses include the cost of treatment or prevention of disease. If you think you have a medical condition that would benefit from an exercise program like our membership, we suggest you talk with your doctor and have him/her provide you with a Letter of Medical Necessity. We have had many people use their FSAs and HSAs in the past! Please check with your FSA/HSA for more information
  • If you don’t want to continue, you can cancel your membership renewal through your my account page. Follow the prompts to cancel on the Settings page, and your membership will not renew. 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