Rehab
Neck & Mid Back Rehab Program
Fix Neck & Mid Back Issues & Rehab Injuries Anytime, Anywhere
Recover with a guided plan.
Dealing with neck pain or mid back stiffness and can’t seem to resolve your discomfort? We want to provide you the tools to solve this issue once and for all! In this program you will learn how to improve mobility, postural control, strength of your neck & mid back including the rhomboids, scalenes, traps, deep cervical neck flexors, plus MANY more! Also, let’s not forget to improve neural mobility and decrease those unwanted sensations via neurodynamics with this step-by-step 8-week program. If you are looking for more of a challenge, check out our Neck & Mid Back Prehab Program!
This program is best suited for those with moderate to severe (5+/10) neck pain 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), thoracic outlet syndrome or post-op cervical surgery with no exercise restrictions and MD clearance then this is the program for you!
- Duration
- 8 weeks
- Frequency
- 3-6x/week
- Instructor
- Arash Maghsoodi PT, DPT, CSCS
8-week arc
What you work through
- Week 1
The right amount of movement will kick-start the healing process. Let’s get you moving with some safe light motion of the neck and mid back. You will learn how to use these consistently to start decreasing discomfort.
- Week 2
The secret sauce is movement! You keep the body moving by improving mobility of the mid back to help decrease the stiffness sensation AND start to achieve improved motor control of your neck stabilizers.
- Week 3
Stretches will get you feeling better, however, strengthening exercises will keep you feeling great! You will learn some great strengthening exercises to follow up mobility work for long term success.
- Week 4
The goal is not to be an owl but we do want you to keep improving your neck mobility! As we learned in week 3, strength is key. You will further progress foundational strength in the mid back region.
- Week 5
Did you know numbness and tingling going down your hand often stems from the neck? We will teach you the best way to get rid of this numbness and tingling through nerve techniques.
- Week 6
Was your mind blown from neurodynamics last week? This is a great way to give your nerves blood, space, and oh ya movement! Let’s further progress the movement piece this week.
- Week 7
You are super and you are resilient! This week we know you are ready for a bit more advanced training with a superset to build up further foundational strength!
- Week 8
You will continue to build holistic strength as you prepare yourself for the next steps in taking care of your neck and mid back pain, once and for all!
Fit check
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