Neck and Shoulder Blade Recovery

Overcome persistent neck, upper back, shoulder blade pain!

Goal:
Mobility

Warm Up, Stretching, Functional, Upper Body

8 weeks program 7 days/week <30 mins

Level:
All Levels

Goal:
Mobility

Warm Up, Stretching, Functional, Upper Body

8 weeks program 7 days/week <30 mins

Level:
All Levels

About the program

The Neck and Shoulder Blade Recovery Program is an 8-week program designed to help you overcome persistent neck, upper back, shoulder blade and shoulder pain by improving the mobility as well as the strength and stress tolerance of these areas. Additionally, you'll learn what other factors may be contributing to the persistent tightness/pain/discomfort, what strategies you can utilize on a daily basis to keep your symptoms at bay, and what is actually causing your symptoms! This program requires minimal equipment and progresses throughout the 8-week period. As it was designed, each workout is to be performed daily for 2 weeks before moving on to the next 2-week block, BUT some people will find that staying on a certain workout for several weeks may be more appropriate for them if they find benefit from it or need more time until they move on to the next workout. If certain exercises seem to be too challenging, you can message me directly within the app for a modification!

Workouts

Neck and Shoulder Blade Recovery - Start Here!

5.0

Contributing Factors to Neck and Shoulder Blade Pain

5.0

Is Massage the Answer? - Shoulder Blade Pain

5.0

Neck and Shoulder Blade Recovery - Weeks 1-2

5.0

Neck and Shoulder Blade Recovery - Weeks 3-4

5.0

Testimonials

This program has been great. I've saved a lot of posts on Instagram but I always felt overwhelmed and not sure where to start or which exercises from which posts would actually be helpful. This program provided the guidance and structure I needed to finally overcome the constant tightness I had in my neck!

Neha

This program helped me realize that I need to MOVE MORE and not just try to "massage" away the pain. Once I committed to the exercises and changed my habits that caused my neck and upper back pain to keep coming back, it's gone! And I know it will be gone for good with the tools I now have!

Barbara

I have the typical - rounded shoulders, kyphosis, forward head posture" and have had chronic, nagging neck, upper back, and shoulder pain for years as a result. This is the only program that has FINALLY helped me overcome it!

Lindsey

After a week, my neck is much better. My shoulder blade knots are much less painful. My shoulder seems to be improving too! Motivated to keep going!

Jeff

This was great. I can tell when somebody has actually helped people with this issue versus someone who just puts random exercises together. This worked!

James

Neha

App Features

Reminders

Set workout reminders to stay on track!

Video Workouts

Easy-to-follow videos for every workout in the app

Lifetime Access

Once you purchase, you own the program forever!

Streaks

Make sure you stay on track with your goals

Favorites

Save your favorite workouts with one tap

Stream Anywhere

Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.

Reminders

Set workout reminders to stay on track!

About Dr. Caleb Burgess

Physical Therapist and Trainer

Hi, I’m Dr. Caleb Burgess. I’m a licensed Doctor of Physical Therapy, a certified specialist in Orthopedic Physical Therapy through the American Board of Physical Therapy Specialties, and a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. I've been practicing as a physical therapist for over 8 years and as a trainer/strength coach for over 12. After receiving my Doctorate in Physical Therapy (DPT), I spent the next two years completing a year-long Residency in Orthopedic Physical Therapy and then a year-long Fellowship in Sports and Orthopedic Physical Therapy. This advanced training allowed me to become an expert in musculoskeletal conditions both related to the general and athletic populations. Furthermore, as a strength and conditioning specialist, I am qualified to help people to develop and achieve higher level performance based goals that extend beyond traditional rehabilitation. I specialize in helping athletes and active people of all ages reach peak performance in their sport or activity of choice while helping to bulletproof their bodies to stay injury free in the process. And I should know! I’ve played sports all of my life, and was blessed to play basketball at the collegiate level (Azusa Pacific University) for 4 years from 2007-2011. During my time as an athlete, I went through my fair share of injuries and know what it’s like to be competing at the highest level only to have to claw my way back up from the bottom after getting injured. I draw on this experience to better understand what others are going through when working with them.

Get support & accountability from our amazing community

Find encouragement and accountability by connecting with others in our exclusive private community. Here Dr. Caleb will be sharing: - Workout modifications - New routines, workouts, programs, and updates that are being released - Motivation tips and quotes - How-to videos - Shoutouts/Celebrations of member Success/Progress! - Personal Life Updates - Exclusive video/photo content that cannot be found anywhere else - Daily/weekly/monthly challenges with prizes - And more... This is also a place where you can feel safe to share your: - Struggles - Tips - Successes - ...and anything else you want to share!

Frequently asked questions

Who are these workouts for?

The Neck and Shoulder Blade Recovery Program was designed to help people that struggle with persistent neck, upper back, shoulder blade and shoulder pain

What are the goals of the program?

The goals of this program are to help you overcome persistent neck, upper back, shoulder blade and shoulder pain by improving the mobility as well as the strength and stress tolerance of these areas. Additionally, you'll learn what other factors may be contributing to the persistent tightness/pain/discomfort, what strategies you can utilize on a daily basis to keep your symptoms at bay, and what is actually causing your symptoms!

What do I need to participate?

The program requires minimal equipment (at the least you need a few towels, a resistance band, a chair/bench, and a small ball). Other than that, you just need patience and commitment in order to start seeing the results you want!

What's the schedule?

As it was designed, each workout is to be performed daily for 2 weeks before moving on to the next 2-week block, BUT some people will find that staying on a certain workout for several weeks may be more appropriate for them if they find benefit from it or need more time until they move on to the next workout. And that's okay! Take as long as you need on each routine...there is NO RUSH!

How will I get the best results?

Be patient. Be consistent. And know that although you should be seeing some noticeable (and many times, big) progress in 8 weeks, you will continue to notice more significant changes in how you feel and how you move if you stick with it for months/years/life!

Are there modifications for the exercises?

Yes! If you find that certain exercises seem to be too challenging or even uncomfortable, please don't hesitate to reach out to me via direct message (see the 3 dots at the top right corner of the app) so that I can give you a modification or alternative.

How can I ask you questions?

You can ALWAYS send me via direct message (see the 3 dots at the top right corner of the app) to ask questions, celebrate progress, say hello...whatever you want!

Can I share my progress with you to stay motivated?

Yes, please do! If you post about your journey on social media, please TAG ME at @dr.caleb.burgess so that I can share and celebrate your progress!

24/7 customer support

[email protected]

In-app chat support

Stay in touch and get exclusive insights, special offers & more

We only send emails occasionally and we respect your privacy