Iron Neck Training Lab Early Stage Rehab Program (Phase 1-4)

This four phase program is designed to reduce pain in and around the neck as well as strengthen the muscles that are often neglected. Whether you're suffering from an injury, accident, or other medical condition, this program seeks to aid in the natural healing process as well as support additional protocols that may be instructed by a medical professional.

In Phase 1 of our Early Stage Rehab Program, we train the intrinsic, midline stabilizers of the head, neck and spine. These exercises are isometric and do not require moving the head and neck in order to stimulate the musculature required to do so. Perform Phase 1 exercises in 2 sets of 4 repetitions of each exercise and in each direction, 2-3 days a week. This program should be done to tolerance of resistance exercise.

Phase 2 of the this program progresses into more movement planes but is still considerate of the physical limitations of neck rehab. Perform Phase 2 exercises in 3 sets of 5 repetitions each exercise and in each direction, 2-3 times a week. This program should be done to tolerance of resistance exercise.

Phase 3 of early rehab adds rotation to a better platform through the postural endurance built in previous phases. The Quadraped and Full Kneeling exercises emphasize the shoulder & hip complex with the safety of more surface contact with the ground. Perform Phase III exercises in 4 sets of 4 repetitions each exercise and in each direction, 2-3 times a week. This program should be done to tolerance of resistance exercise.

Phase 4 is the first to include multi-planar and multi-point in a full standing position and is a progression of a multi phase program that developed the prerequisite strength and controlled range of motions. Perform Phase 2 exercises in 3 sets of 8 repetitions each exercise and in each direction, 2-3 times a week. This program should be done to tolerance of resistance exercise.