Headache Relief

Urban Fitness and Go the Distance Physical Therapy

Weightlifting, Functional Fitness, Powerlifting, Strongman, Bodybuilding, General Fitness
Coaches
Rebecca Angles PT, DPT, CSCS, Megan Urban ATC and CF-L1

This 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.

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Reduce Pain
Decrease chronic pain flare-ups.
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Get Rid of Headaches
Many headaches are caused by muscle tension and tightness. Strengthening the neck musculature can help with pain!
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Get Back to Doing What You Love
Don't let neck pain and headaches stop you from doing the physical things you love to do.
Features
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Programming 3 days per week
Neck trength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.
Equipment
Required
Bands, dumbbells
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

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

Tuesday
Week 1 Day 3

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

Thursday
Week 1 Day 5

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

Coaches
coach-avatar Rebecca Angles PT, DPT, CSCS

Physical Therapist, Certified Strength and Conditioning Specialist

coach-avatar Megan Urban ATC, CF-L1

Athletic Trainer, Crossfit Level 1

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Its time to get better!

Use this program to go the distance. Stop working through or around pain and start addressing and fixing your problems today.

Get Headache Relief
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FAQs
Who is this program for?
Adult and youths who are dealing with neck pain and/or chronic headaches
Headache Relief