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12-Week Program · Digital Download
12-Week Golf Neck Pain Plan
Rebuild your cervical foundation. Keep your eye on the ball.
Neck pain in golf is often a combination of stiff cervical joints, weak deep neck muscles, and poor thoracic and scapular mechanics that force the neck to compensate. This plan restores cervical mobility, builds deep neck endurance, and corrects the movement patterns that keep you stuck in a pain cycle.
Everfit App
Full program with videos, tracking, and direct access to your coach.
PDF Version
$79 one-time — self-guided PDF, no app required.
What You'll Build
The areas this program targets
Cervical Mobility
Deep Neck Endurance
Thoracic Mobility
Scapular Control
Rotational Control
How It's Structured
The 3-phase progression
Phase 1
Weeks 1-4
Reduce neck irritation, restore cervical range of motion, and begin deep neck flexor activation and postural endurance work.
Phase 2
Week 5-8
Build cervical and thoracic strength, progress scapular control, and begin challenging rotational patterns.
Phase 3
Weeks 9-12
Full load tolerance, golf-specific rotation, and a structured return-to-golf progression.
Everything Included
More than exercises - a complete protocol
Every plan follows the same comprehensive structure so you always know exactly what to do, when to do it, and how to adjust if something isn't working.
Daily pain-reduction routine
3 mobility sessions per week
2 stretching & recovery sessions per week
3 progressive strength sessions per week
Golf-specific warm-up & post-round recovery
12 weekly progress checklists
Exercise regressions for every movement
5-level return-to-golf progression
Research references & professional notes
Two Ways To Get It
PDF or App — what's the difference?
Same 12-week program. One you print and follow on your own. The other lives in your phone and does the thinking for you.
PDF Plan
$79 one-time
Download & follow at your own pace
Works offline, no app needed
Full 12-week protocol in one document
Self-guided, you manage your schedule
Everfit App
More Structure. Better Results.
Everything in the PDF — plus video demos, automatic tracking, and the ability to message your coach directly. The app keeps you accountable and removes all the guesswork.
Exercise demo videos for every movement
Built-in progress & workout tracking
Week-by-week program delivery in the app
Ability to message your coach directly
Log reps, sets, and notes as you go
Access on your phone, anywhere
Lifetime access to the program & you'll get the pdf
7-day free trial to make sure this program is what you need
Become self-sufficient and able to control your pain.
Limit the amount of injections, treatments, and quick fixes that provide temporary relief.
Be able to play for the entire season.
Commit to yourself and stop throwing away money on the healthcare system that only tries to put bandaids on problems that you can tackle with a little bit of guidance.
Allow us to help you gather tools and play the game that you love so much.
I know that you won't be disappointed in investing in Formed Fitness and yourself.
Ready to get started?
Get the full experience on Everfit, or buy the PDF if you prefer.
Formed Fitness
Contact Details
Instagram: @formedfitnessgolf
Columbus, OH