4 week Neck Pain/Injury Rehab Program

4 week Neck Pain/Injury Rehab Program

12 Episodes

These sessions are great for any level. Great for maintenance of the shoulder joints and neck stabilizers.

Complete 1 session with a stretch session - 3X per week.

Also included is some core and glute work that is easy on the neck joints.
You may want to do the upper body work, and then work on lower body work! Power of 10 glutes!

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4 week Neck Pain/Injury Rehab Program

12 Episodes

  • Reminders of Setting the mid Back to prevent Neck Tension
    03:06
    Reminders of Setting the mid Back to prevent Neck Tension
    Episode 1

    Reminders of Setting the mid Back to prevent Neck Tension

    Episode 1

    It is so important we use our stabilizers of our shoulder blades and area to help keep the ligaments and tendons safe when we exercise.
    These tips will help you find better form in everything you do!

  • Chest Opening and Mid Back Strengthening for neck pain
    09:57
    Chest Opening and Mid Back Strengthening for neck pain
    Episode 2

    Chest Opening and Mid Back Strengthening for neck pain

    Episode 2

    You will need a roller and mini band.
    If you do not have a roller, this can be done without!

    A great workout to help your posture, and strengthen your mid back in a low intensity kind of way!

  • Shoulder Rehab Mini Band session
    17:39
    Shoulder Rehab Mini Band session
    Episode 3

    Shoulder Rehab Mini Band session

    Episode 3

    I will take you through a circuit for shoulder rehab. This workout is excellent for building strength in the rotator cuff muscles. This is also an excellent workout for shoulder strength maintenance.

  • Mid Back Strengthening
    14:58
    Mid Back Strengthening
    Episode 4

    Mid Back Strengthening

    Episode 4

    An excellent video to help strengthen the mid back to reduce neck pain.
    Recovering from a shoulder injury? Try these easy to follow exercises using a mini band, band with handles and or a suspension trainer.

  • Core foundation #2
    14:37
    Core foundation #2
    Episode 5

    Core foundation #2

    Episode 5

    Slow controlled movements that use the whole body, all lying down, with a supported low back.

    You will need:
    A bender ball and a mini band any strength

    Please reach out if you have any questions!

  • Core Foundation #3
    15:32
    Core Foundation #3
    Episode 6

    Core Foundation #3

    Episode 6

    Slow controlled movements that use the whole body, all lying down, with a supported low back.

    You will need:
    A bender ball and a mini band any strength

    Please reach out if you have any questions!

  • Core foundation #1
    13:23
    Core foundation #1
    Episode 7

    Core foundation #1

    Episode 7

    Slow controlled movements that use the whole body, all lying down, with a supported low back.

    You will need:
    A bender ball and a mini band any strength

    Please reach out if you have any questions!

  • Power of 10 GLUTES
    07:51
    Power of 10 GLUTES
    Episode 8

    Power of 10 GLUTES

    Episode 8

    10 exercises working on the glutes. We are trying to create stability then add movement.

    You will need - a bender ball.

    Trying these 10 - 30 second exercises once per week for 4 -8 weeks can help develop some great muscle memory in the glutes.

  • 8 min Foam Roller Yoga
    07:50
    8 min Foam Roller Yoga
    Episode 9

    8 min Foam Roller Yoga

    Episode 9

    Using a foam roller, and some deep breaths, we explore different ways to use the foam roller to stretch out.

  • 15 min Stretch Strap and Foam Roller Yoga
    15:15
    15 min Stretch Strap and Foam Roller Yoga
    Episode 10

    15 min Stretch Strap and Foam Roller Yoga

    Episode 10

    Stretching for the whole body using the stretch strap and foam roller.
    This is a unique sequence that your body will be thanking you after!

  • 7 min Stretch Hip/Chest Opening
    07:26
    7 min Stretch Hip/Chest Opening
    Episode 11

    7 min Stretch Hip/Chest Opening

    Episode 11

    7 min of a gentle flow style

  • Lying Down/Wall Stretch Time
    06:47
    Lying Down/Wall Stretch Time
    Episode 12

    Lying Down/Wall Stretch Time

    Episode 12

    A stretch strap is used in this video but you can do without, or use a yoga strap or a strap of any sort. Like tea towel, or heavy resistance bands.

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