Headache Relief
Urban Fitness and Go the Distance Physical Therapy
Weightlifting, Functional Fitness, Powerlifting, Strongman, Bodybuilding, General FitnessThis is a program designed for individuals who are dealing with neck pain and/or headaches. The goal of this program is guide the individual from the injured phase back into exercising at full capacity. It is a 3 day/week program that will take approximately 15-20min to work through daily and can be used as a supplement to regular training.
BEFORE PURCHASING THIS PROGRAM: Read through the following questions.
Are you having any pain outside of just your neck (down the arms, into the chest etc...)
Are you having any numbness or tingling into your arms?
Have you had any dizziness, fainting spells, blurred vision, nausea, vomiting or ringing in the ears since the neck pain began?
Is your pain very high with just daily activities (non-lifting activities)?
Have you recently lost unexplained weight?
Do you have any history of cancer?
If the answer to any of these questions is yes, do not buy this program. Get checked out by a medical professional.
A
T-Spine Reach
1 x 10
B
Active Range of Motion of Neck
1 x 10
C
Chin Tuck (table top)
2 x 8
A1
Nodding Head Yes Against Wall or Bench
2 x 10 @ 7
A2
Head Sidebending Against Wall or Bench
2 x 16 @ 7
B
Banded Shrug
2 x 20 @ 7
C
Band Pull-Apart
2 x 12
A
Shaking Head No With Band
3 x 8 @ 8
B
Standing DB Press
2 x 10 @ 7
C
Banded Lat Squeeze
2 x 15 @ 8
Rebecca Angles PT, DPT, CSCS
Physical Therapist, Certified Strength and Conditioning Specialist
Megan Urban ATC, CF-L1
Athletic Trainer, Crossfit Level 1
Use this program to go the distance. Stop working through or around pain and start addressing and fixing your problems today.
Get Headache Relief
