Rock Rehab Protocol: Neck Strain / Sprain


This “Rock Rehab Protocol” is designed to take you step-by-step through the entire rehabilitation process

  • Learn how to diagnose your injury with orthopedic tests
  • Choose a rehab category based on your test results
  • Follow the specific protocol for your rehab category
  • Return to climbing at full strength and injury-free


Neck Injury Climbing

Understand the signs, symptoms and cause of a climbing neck injury. Then learn how to determine the severity of the injury, choose a rehabilitation category, and start a self-care program to return back to climbing injury-free.

Step 1: Determine Your Injury

Disclaimer: The information on this page is not intended to diagnose or treat any medical condition. Always consult your physician or physical therapist before performing any assessment or beginning a rehabilitation protocol. 

Signs and Symptoms

  • Pain, tenderness, muscle spasm or stiffness in the back of the neck
  • Discomfort looking upwards or turning your head to the side


The neck is made up of flexor muscles in the front and extensor muscles in the back. When you look up at your partner while belaying or climbing, your neck extensors are constantly overworking. Over time, these muscles get strong and stiff while the neck flexors become weak, creating an imbalance. This imbalance can also lead to compression of the joints in your neck. You should be aware of the dangerous movements that can increase the stress on the neck and eventually lead to pain and injury. These movements are likely to occur from poor belaying postures such as a backwards-tilted neck, slumped spine and forward shoulders. Use the videos below as a resource to determine if you have a neck strain or sprain.

Step 2: Choose Your Rehab Category

Use the table below to determine your rehabilitation category based on the results from your orthopedic tests. You will fit into a rehabilitation category (mild, moderate or severe) based on the number of tests that are positive.

Step 3: Start The Protocol

Once you have determined your rehabilitation category, you can begin the rock rehab protocol. The protocols contain a detailed timeline and step-by-step instructions. They utilize a four-phase system to unload the injured tissue, gain full mobility, improve strength and eventually return to pain-free climbing movement. The protocols can either be viewed within the program or downloaded as a PDF.

Reference the companion videos, where professional climbers teach you efficient climbing movement and proper exercise performance.

Any equipment that is used in the protocol can either be bought as a rehabilitation tool or created from retired climbing equipment or household items. If you use retired climbing equipment or household items, it will be referenced in the videos as a “dirtbag substitution.” If you would like to purchase a TheraBand to perform the exercises, you can find it in the link below:

How do I know if I am Purchasing the Correct Protocol?

It is always recommended to consult a medical practitioner to determine your diagnosis so that you can select the correct program. However, orthopedic special test videos are given on the product purchase page to show how a medical practitioner would diagnosis your condition. There tests are supported by research and can provide insight on your diagnosis and condition.

How are the Rock Rehab Protocols Different from the Rock Rehab Videos?

The rock rehab videos are meant to be a companion for the book Climb Injury-Free and provide exercises and movement advice for the 10 most common climbing injuries. The rock rehab protocols are specific to one injury and provide a step-by-step protocol, timeline, and exercise videos that can be used in conjunction with self performed diagnostic tests to help climbers rehabilitate injury.

Can I download the videos and the protocols?

The videos will stream from any device but they cannot be downloaded. However, the protocols and timelines can be downloaded as a PDF or printed.

What is your return policy?

100% refund within 30 days if for any reason you are not satisfied with the protocol.

Get all Six Protocols for $99


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