Violent Patience
OtherA comprehensive program for addressing chronic neck pain, based on my personal journey and professional experience.
The program focuses on five key areas: [1] targeted breath work,
[2] understanding spinal coordination, [3] exploring reciprocal reaching patterns, [4] local neck strengthening, and [5] building capacity via the triceps.
Emphasis is placed on understanding human function in relation to posture and movement. The approach aims to restore movement variability and capacity, rather than relying on passive treatments or stretching.
Exercises are designed to be done at home with minimal equipment, focusing on low-effort, long-duration drills:
towel
foam roller
light band
yoga block
floor/wall space
bench/chair
1 sessions per week
Must use App app to view and log training
Program Training
A1
All Fours Ribcage Flexion Lift Offs
2 x 5
A2
Seated Shoulder Abduction/Adduction
2 x 15
B1
Supine 90/90 Reaching Chest Wall Expansion
2 x 5
B2
Supine Anterior Chest Wall Expansion
2 x 5
B3
Wall Referenced Foam Roller Reverse Bridge
2 x 5
C1
Supine Spinal Floss
2 x 5
C2
Seated Rotational Thoracic/Cervical Disassociation
2 x 5
D1
Side Lying Reciprocal Overhead Reach
2 x 5
D2
Anchored Nordic Reciprocal Reach
2 x 10
E1
Supine Neck Extensor Bridge Hover Hold
2 x 10
E2
Dual Base Full Palm Low Reach Iso
2 x 60
E3
Staggered Stance Forward Neck Flexion Iso
2 x 10
A1
All Fours Ribcage Flexion Lift Offs
2 x 5
A2
Seated Shoulder Abduction/Adduction
2 x 15
B1
Supine 90/90 Reaching Chest Wall Expansion
2 x 5
B2
Supine Anterior Chest Wall Expansion
2 x 5
B3
Wall Referenced Foam Roller Reverse Bridge
2 x 5
C1
Supine Spinal Floss
2 x 5
C2
Seated Rotational Thoracic/Cervical Disassociation
2 x 5
D1
Side Lying Reciprocal Overhead Reach
2 x 5
D2
Anchored Nordic Reciprocal Reach
2 x 10
E1
Supine Neck Extensor Bridge Hover Hold
2 x 10
E2
Dual Base Full Palm Low Reach Iso
2 x 60
E3
Staggered Stance Forward Neck Flexion Iso
2 x 10
A1
All Fours Ribcage Flexion Lift Offs
2 x 5
A2
Seated Shoulder Abduction/Adduction
2 x 15
B1
Supine 90/90 Reaching Chest Wall Expansion
2 x 5
B2
Supine Anterior Chest Wall Expansion
2 x 5
B3
Wall Referenced Foam Roller Reverse Bridge
2 x 5
C1
Supine Spinal Floss
2 x 5
C2
Seated Rotational Thoracic/Cervical Disassociation
2 x 5
D1
Side Lying Reciprocal Overhead Reach
2 x 5
D2
Anchored Nordic Reciprocal Reach
2 x 10
E1
Supine Neck Extensor Bridge Hover Hold
2 x 10
E2
Dual Base Full Palm Low Reach Iso
2 x 60
E3
Staggered Stance Forward Neck Flexion Iso
2 x 10
![[HOLD:STRONG]](https://static.trainheroic.com/covers/1733075382_314174_orig.jpg)
