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New Neck Protocol
Welcome to the New Neck Protocol
My New Neck Story - Why Did I Make This? (7:11)
The New Neck Protocol Three-Phase Approach (13:32)
How to Use the New Neck Protocol (22:05)
How Long Does It Takes to Get Results? (5:44)
Pre-Protocol Testing Block
Testing - READ THIS FIRST!
Range of Motion Self Assessment (2:25)
Neck Endurance Test (1:38)
Neck Strength Test (1:23)
Posture Pictures (1:51)
Neck Disability Index (Optional)
Pre-Protocol Preliminary Practices
Preliminary Practice 1 - Neck & Rib Cage Awareness (4:17)
Preliminary Practice 2 - Tongue & Jaw Awareness (4:11)
Preliminary Practice 3 - Neck Breathing (4:25)
New Neck Phase 1 - Isolate
Key Objectives
Exercise: Day A - Statics (5:17)
Exercise: Day B - Dynamics (7:44)
Criteria for Progression
New Neck Phase 2 - Intensify
Key Objectives
Exercise: Day A - Open Chain (5:24)
Exercise: Day B - Closed Chain (7:34)
Criteria for Progression
Bonus: Power Rack Progression for Day B Closed Chain Exercises (4:25)
New Neck Phase 3 - Integrate
Key Objectives
Exercise: Day A - Rotation (9:49)
Exercise: Day B - Anti-Rotation (4:39)
Criteria for Progression
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Bonus Module 1: Jaw Integration
Optimizing Neck Function with Jaw & Tongue Integration (2:18)
Key Objectives
Phase 1 - Isolate (3:55)
Phase 2 - Intensify (2:52)
Phase 3 - Integrate (5:17)
Bonus Module 2: Vestibular-Focused Walking Meditation
Key Objectives
Recalibrating Your Neck & Vestibular System with Walking
Bonus Module 3: Navigating Flare-Ups - Mindset & Tactics
Navigating Flare-Ups - Mindset & Tactics (9:56)
Next Steps
Next Steps (0:56)
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Preliminary Practice 3 - Neck Breathing
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