Neck Rehab Protocol
The Mobile Athlete: Physical Therapy + Performance
Football , Soccer, Weightlifting, Baseball , Olympic Lifting, Marathon, Strength & Conditioning, Mobility, Basketball, Volleyball, Lacrosse, Golf, Functional Fitness, Multi-sportOur 15-week Neck Rehab Protocol is designed to reduce pain, improve posture, and restore neck strength and mobility for daily activities and sport.
Early Stage (3 weeks): Focuses on easing discomfort, managing inflammation, and introducing gentle mobility using PEACE and LOVE principles.
Mid Stage (4 weeks): Progresses to targeted strengthening and stability work to improve tolerance for daily movements.
Late Stage (8 weeks): Builds advanced neck, shoulder, and upper back strength to protect against future discomfort and enhance performance.
Program Details:
Cost: $500 (one-time payment)
Delivered through the TrainHeroic app for easy access anywhere
Includes clear instructions and video demonstrations for each exercise
Designed as a general guide for individuals seeking structured rehab care
Prep
A
Neck Rehab Early 1 Isometrics
1 set of 10 reps with a 10 second hold for each rep: Neck Flexion Isometric Neck Extension Isometric Neck Bend Isometric Neck Rotation Isometric
Prep
B
Neck Rehab Early 1 Isometrics, 2
2:00 Neck Retraction/Protraction 2:00 Cervical Spine SNAGS w/ rotation 3 Rounds: :30 Upper Trap stretch :30 Levator Scap stretch :30 Scalene stretch
C
Walk
1 x 15:00
Conditioning
A
Neck Rehab Early 2 Warm-up
1 set of 10 reps (hold each rep for 5 seconds) in all 3 positions for each nerve. Nerve glides: medial, radial, ulnar 3 Rounds: :30s Pec stretch :30s Doorway lat stretch 2 Rounds: :30s-2:00 Cervical spine endurance 10 Scapular clocks (clockwise/counterclockwise) 15 Thoracic extension at wall (5sec hold)
B
Walk
1 x 15:00
Prep
A
Neck Rehab Early 1 Isometrics
1 set of 10 reps with a 10 second hold for each rep: Neck Flexion Isometric Neck Extension Isometric Neck Bend Isometric Neck Rotation Isometric
Prep
B
Neck Rehab Early 1 Isometrics, 2
2:00 Neck Retraction/Protraction 2:00 Cervical Spine SNAGS w/ rotation 3 Rounds: :30 Upper Trap stretch :30 Levator Scap stretch :30 Scalene stretch
C
Walk
1 x 15:00
Conditioning
A
Neck Rehab Early 2 Warm-up
1 set of 10 reps (hold each rep for 5 seconds) in all 3 positions for each nerve. Nerve glides: medial, radial, ulnar 3 Rounds: :30s Pec stretch :30s Doorway lat stretch 2 Rounds: :30s-2:00 Cervical spine endurance 10 Scapular clocks (clockwise/counterclockwise) 15 Thoracic extension at wall (5sec hold)
B
Walk
1 x 15:00
Prep
A
Neck Rehab Early 1 Isometrics
1 set of 10 reps with a 10 second hold for each rep: Neck Flexion Isometric Neck Extension Isometric Neck Bend Isometric Neck Rotation Isometric
Prep
B
Neck Rehab Early 1 Isometrics, 2
2:00 Neck Retraction/Protraction 2:00 Cervical Spine SNAGS w/ rotation 3 Rounds: :30 Upper Trap stretch :30 Levator Scap stretch :30 Scalene stretch
C
Walk
1 x 15:00
Conditioning
A
Neck Rehab Early 2 Warm-up
1 set of 10 reps (hold each rep for 5 seconds) in all 3 positions for each nerve. Nerve glides: medial, radial, ulnar 3 Rounds: :30s Pec stretch :30s Doorway lat stretch 2 Rounds: :30s-2:00 Cervical spine endurance 10 Scapular clocks (clockwise/counterclockwise) 15 Thoracic extension at wall (5sec hold)
B
Walk
1 x 15:00
Dr. Shawn Daniel
DN Cert, BFRT Cert, Founder & Lead Physical Therapist
Dr. Chris Long
OCS, AIB-VRC, CSCS, DN Cert, BFRT Cert, Performance Physical Therapist
Take your recovery to the next level! Let our proven approach help you move better, recover stronger, and get back to doing what you love.
Get Neck Rehab Protocol
Erin B.
Mom of 2, former collegiate rower
Verified Athlete"I've never been more holistically well. I rehabbed a back injury with The Mobile Athlete and then moved into their strength training. Having the programming ready for me means I am consistent in my strength training, and I've never felt stronger."
Joshua S.
Triathlete
Verified Athlete"Adding strength and mobility training has elevated my performance. I raced double the number of events in 2024 than in years prior, including a PR at the Ironman 70.3 World Championships and qualified for the Ironman and 70.3 World Championships for 2025, all while staying healthy and injury-free."
Hayden C.
Junior Elite Golfer
Verified Athlete"The personalized training plan has not only improved my performance in Golf, but it’s also kept me motivated and accountable. I’m seeing consistent progress and feel more confident in my abilities!"
Luke R.
D-1 Lacrosse Athlete
Verified Athlete"I love having my training ready for me whenever I open my app. It has been a total game changer."
