Neck and Shoulders Edition
Bulletproof Body Series
Neck and Shoulders Edition
Stabilize and strengthen your neck and shoulder region
Increase pain free range of motion
Support injury prevention
Improve movement efficiency
Speed up healing time in current/future injuries
Facilitate biomechanic efficiency to help with improved productivity in the gym, on the field, or at the desk.
In order to achieve this there is not just 1 exercise or stretch that you can do to achieve this result.
This is a holistic systematic approach to gain optimal function in your neck and shoulders regardless of your chosen activity or practice modality.
Each exercise has been specifically demonstrated so that you are fully aware of how to properly perform the correct movement.
If you are unsure of a specific exercise, we recommend that you use a mirror or a camera to record yourself doing the movement and look for the proper cues.
The course schedule is as follows:
Day 1: Phase Routine
Day 2: Yin Stretching Routine ( Self Massage optional)
Day 3: Phase Routine
Day 4: Yin Stretching Routine ( Self Massage optional)
Day 5 Phase Routine
Day 6: Off // (Yin Stretching Routine and Self Massage optional)
Day 7: Off // (Yin Stretching Routine and Self Massage optional)
For the stability/strengthening/mobility routines we have provided you with
Phase 1: Beginner, Phase 2: Intermediate, and Phase 3: Advanced.
Each phase is designed to be practiced until each movement is performed with 100% efficiency and pain free.
At that point you are eligible to move to the next phase.
Each phase is designed to approximately be used for 2-4 weeks but since we are all bio-individual and at different starting points you might stay more or less time on each phase.
We have also provided you with a specific neck and shoulder warm up routine that could be done before you exercise or even after sitting at the desk all day to loosen up tight and stiff muscles.
Although stretching is incorporated in the stability and mobility phase routines, we have also given you a separate yin stretching only video routine that you could follow at any time you want to unwind, relax, and stretch out.
You will also have a self massage routine video provided utilizing a lacrosse ball to help mobilize and break up fascial adhesions and restrictions.
This can be painful and requires some recovery time so don’t do this everyday.
We are super excited to share this course with you and look forward to helping you build a bulletproof neck and shoulders.
Dr. Ian Stern and Rome Za
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