PHASE 1: NECK & MID-BACK REHAB
This phase is designed to help with any neck & back pain or discomfort. All of the exercises are focused on safe & gentle mobility and muscle activation that minimize the risk of aggravating your neck & mid back. There are two different routines that rotate each day to help microdose rehab, which is ideal for neck & mid back pain!
Depending on your condition, you might feel better immediately during or after Phase 1, but either way, keep going and progress through phase 2 for maximal results.
PHASE 2: NECK & MID-BACK FOUNDATIONS
The theme with phase 2 is graded exposure to various fundamental motions at the neck, mid back, & spine. In addition, phase two will emphasize posture, core stability, & nerve mobility. Global stability & optimal nerve mobility is an essential trait of a healthy neck & spine! Exercises will also target the deep neck flexors, cervical & thoracic extensors, and your shoulder blade muscles including the traps, rhomboids, and levator spinae muscles!
In addition, we include exercises that address vestibular issues & headaches that are correlated with cervical spine issues! These exercises can be the secret ingredient to fully addressing your issue!
PHASE 3: NECK & MID-BACK ADVANCED STRENGTHENING
Phase 3 focuses on progressive neck, mid back, & spine strengthening & stabilization exercises. A main focus is incorporating the entire body into specific exercises to increase the demand on your neck, mid-back and spine. Single-arm (unilateral) exercises are emphasized to eliminate any asymmetries that could be contributing to negative compensations or neck-injury risk factors.