Name three things you used to do and don't anymore.
Be specific. Not "exercise." Backing out of the driveway without turning your whole body. Sleeping on your left side. Carrying a grocery bag up the stairs in one trip.
​Score each one today, from 0 to 10. Zero means you can't do it at all. Ten means you do it the way you did before.

Same three things. Same scale.
For some people that's the week they were released from care. For some it's a summer a few years back when things were quiet. Pick whichever period was your best.
​That number in the middle is what you've lost since then. Not since the crash. Since the last time you were doing well.

1. Have you had a course of care that helped, and then ended?
2. Did it end for a reason that had more to do with money or coverage than with your neck?
3. Were you given exercises to do on your own, with no appointment to come back to?
4. Did the improvement fade slowly rather than stop all at once?
5. Has more than one provider told you your imaging looks normal?
​6. Have you ever gone back and paid out of pocket for care you'd already had once?

Three outcomes: pattern fits, mixed, and this isn't your pattern so don't join. 

List every impact you can remember and the year, near enough. Car crashes. Falls off horses, ladders, bikes. Sports. A hard landing you laughed about at the time.

Then one more. Roughly what year did your symptoms become a problem you thought about?

A one-page setup sheet. Where your screen goes, how high your pillow should be, what to do with your arms in the car, and the two positions that cost most people the most.

None of it is exercise. All of it is things you can change tonight.

No charge and no card. Put in an email and it comes to you.

Look at what you filled in for Part D.

For most people, the earliest year on that list and the year the trouble started are a long way apart. Years. Sometimes decades. That gap is why almost nobody makes the connection on their own.

Here's what happens. You get hit. You're sore for a few weeks. Then you're fine, and you go on with your life for eleven years. Then your neck starts bothering you, and nothing happened. You didn't fall. You didn't lift anything. It's just there now.

So you go looking for what changed recently, because that's the sensible place to look. Your desk. Your pillow. Your age. And the year that actually matters never comes up, because as far as you're concerned that was over a long time ago.

I want to be careful here. This is my clinical position, formed from where I sit. My work is car crash injuries, so people who were hit years ago are who I see all day. That's a real vantage point and it's also a narrow one. I'm not telling you the research says every case of neck pain traces to an old impact, because it doesn't say that.

What the research does say is narrower, and I'll give it to you straight. A neck injury in a crash roughly doubles the odds of neck pain later on. Being in a crash without being injured doesn't.

The pictures come back clean and the pain doesn't.

Somebody stops writing things down. Somebody suggests stress, or asks how things are at home. And you leave with nothing, except a new question you didn't have when you walked in, which is whether you might be the problem.

I want to be plain about that. You are not imagining this, and a clean result does not mean nothing happened.

It means they were looking for something else.

What they were looking for

An x-ray, an MRI, a CT scan. They're good at what they're for. Broken bone, disc, tumor, bleed. They looked for those, and in your case they didn't find them. That's good news, even though it didn't feel like it at the time.

But all three take a picture of your neck holding still. And holding still is not your problem.

What actually gets measured

There is a test that looks at movement instead of tissue. X-rays taken while you bend your neck forward, then back, and somebody measures how far each bone slides and tips compared to the one below it.

That measurement has published thresholds. Past a certain amount of slide, or a certain amount of tipping compared to the neighboring level, the joint is moving more than it should. It's how impairment is rated after a crash, and it is a different question than the one your first pictures answered.

It has real limits and I'll tell you what they are. The measurement is not exact, and how far you push in the moment affects it. Some people with no symptoms measure past the line. So it does not prove why your neck hurts. What it does is show whether a segment moves more than it should, which is a thing a still picture cannot tell anyone.

I can't do that for you from here. I've never seen you and I'm not going to pretend a website can measure your neck. If you want it, that's a conversation with somebody in person. This program does not depend on you having it.

And one thing to be careful of

There's a special MRI that some clinics say can show damage to the ligaments at the top of your neck. You may have read about it. You may have been offered it.

I don't order it, and here's why.

One group in Norway published findings that looked promising. Then other researchers went looking. In one study, the same finding showed up in 40 percent of people who had never injured their neck at all. In another, the finding looked the same 48 hours after a crash as it did a year later. That is not how an injury behaves. And when six studies were pooled together, the result came out to nothing.

So if somebody offers to prove your ligaments are damaged with that scan, be careful.

Why any of this matters

Ligaments are the short bands that hold one bone to the next and stop a joint going further than it should. Stretch one too far and it doesn't spring back.

In animal studies, ligaments pulled past about five percent of their length never returned to their original length, even after long recovery. When one tears, the body doesn't rebuild ligament. It lays down scar, and in rabbits followed out to two years that scar never reached normal tissue quality. The body makes up for it by making more of it, not better of it.

Those are animal studies. Nobody has done the equivalent test on a living person's neck, for reasons you can work out.

That's the reason this doesn't end. The tissue doesn't go back, so the muscles keep doing a job it used to do.

Here's what the research on recovery actually shows. Most improvement happens in the first three months. After that the curve flattens out and mostly stays flat. About half of people are still dealing with neck pain a year after a crash.

That flattening is usually the point where care ends. Not because the recovery finished, but because the improvement got slow enough to look finished.

Then there's the part nobody talks about. In studies of people given home exercise for long-term pain, somewhere between half and seven out of ten stop doing them. That's not a study about lazy people. That's what happens to everyone when the appointments end and nothing takes their place.

You didn't quit because the exercises were wrong. You quit because there was no next appointment, no one checking, and no reason Tuesday was different from any other day.

That's a design problem. It has a design answer.

My name is Dr. Spence. I'm a Chiropractic Physician. Licensed and practicing in Utah since 2002. I've specialized in Personal Injury, AKA Car Crashes. If that wasn't busy enough, I lived a second career at the same time as a volunteer Firefighter/EMT and did so for 18 years. 

Let me start with what I don't know. I wasn't tracking results back then in a way that lets me hand you a number. What I have is what I watched happen with a lot of people over a lot of years. Weigh it as that, not as data I don't have.

My work is car crash injuries. That's who comes to see me, and it has been for most of my career. For years I treated those people the way I was taught, and the way almost every provider around me worked. Three visits a week, then two, then one, then maintenance. People felt better. I won't pretend they didn't, and I still use those tools because they still help.

But something kept happening that I couldn't explain. The relief didn't last. Someone would finish care, feel a lot better, get released, and then slide back. They'd come in again, we'd run the same schedule, and they'd get better again. Then it would come apart again.

When it only happens to one person, that's an isolated issue. However, when it keeps happening, that's when I knew that the problem was in the system and that I needed to solve it.

The first thing I tried was more of the same. More visits, longer schedules, better technique. None of it changed anything.

What finally changed it was giving people real work to do between visits, and then getting them to actually do it. When they did the work at home, they got better and stayed better longer. When they stopped, they slid back. I can't take much credit for that. The research already says people don't quit their exercises because the moves were wrong. They quit because nothing was built to keep them going.

There's one more thing, and it may matter most. Most of the people I see never link what they feel now to the wreck they walked away from. It was years ago. They were sore for a while, and then they were fine. Nobody told them a crash can leave a neck less steady, or that it can stay quiet for years before it speaks up. So they go looking for what is wrong today, and the year they stopped thinking about never comes up.

​That's what this is for. Not a sheet of drawings you squint at and copy on your own, because you can't really learn a movement from a picture. It's video you follow along with, at the speed you actually move, and a system that tells you when it's time, so the work doesn't depend on you remembering.

I'm not going to tell you this works for everyone, because it doesn't.

I'm also going to hand you the strongest argument against me. In 2014 a study in the Lancet took 172 people with long-term whiplash pain. Half got twenty sessions of supervised physiotherapy over twelve weeks. The other half got one thirty-minute conversation about how to manage it. At three months, six months, and a year, the difference in pain between the two groups was essentially zero.

That's a real result and I'm not going to pretend it isn't.

Here's what I take from it, and you can weigh it yourself. That study compared supervised sessions to advice. It did not test whether people kept doing anything afterward, and the thing I watched matter most was whether the work continued. What has been shown is this. People who keep doing neck exercise have lower odds of a new flare over the following year. And in one two-year study of long-term whiplash, the group doing neck-specific work was still functioning better at the end.

Small effects. Real ones. That's what I'm offering, and it's less than you were probably hoping to read.

You don't change clothes. You don't need a mat, a gym, or a free hour.

There are no appointments. Nobody is waiting on you. You don't drive anywhere, take time off, or explain yourself to anyone. You do it at home, on the days that work, and the program keeps track.

That last part is the part that matters. You've done exercises before. So had almost everyone in those adherence studies.

The sessions. 

Video you follow along with, at the speed you actually move. Not a sheet of drawings you interpret alone, because you can't learn a movement from a picture.

A schedule that runs itself.

It tells you when it's time. The work doesn't depend on you remembering.

Your three things.

The activities you named, tracked in your own words, every month.

The monthly check.

Three minutes. Where you are against where you started.

Things you've taken back.

The list of what you've got back, with the month you got it.

What the sessions actually are

This is the same rehab I bill for in my office. Not stretches off a handout. Exercise that loads the neck, work that retrains how it moves and holds position, and activities that put it back into the things you actually do.

Once a month a form comes to your email. It takes about three minutes.

The same three activities you named, scored the same way, plus six questions about ordinary things. Turning your head to check a blind spot. Reaching a high shelf. How long you last looking down. Carrying. Sleeping. How often you skip something, or do it and pay for it the next day.

Nobody reviews it for you. You fill it in, you see your own line, and you decide what it means. I'm not going to pretend a clinician is watching, because none is.

​Every number is compared to where you started, not to last month. Month to month always wobbles. One bad week is not a trend, and a page that showed you a decline that isn't real would be worse than no page at all.

Month to month always wobbles. One bad week is not a trend, and a page that showed you a decline that isn't real would be worse than no page at all.

One of your three reaches the top. You take it back, it comes off the list, and you name what you want next.

Here's the part I can't do for you. I don't know what you'll name. Neither do you, not yet.

Right now you can see about as far as next week. Past that it's dark, and that isn't a failure of imagination. It's where you are. Somebody scoring a 3 on backing out of the driveway can't picture wanting to drive to Vegas without stopping. That goal isn't hidden from her. It just isn't visible from where she's standing.

Take the first one back and you can see further. Then you want something you couldn't have pictured today.

That's how this goes. The path lights up a little more with every step, and it keeps going.

They don't disappear off your list. They move to a page of their own, with the month you got each one.

Turning to talk to somebody in the passenger seat. Blow-drying your own hair. Driving to your daughter's without planning the stops.

That page is yours. Nobody else has one. Your physical therapist doesn't have one, and neither does your old chart.

A rehab visit in my office bills around $125, based on the services in it. So a month of this costs about half of one visit.

Put another way, a full year here runs $804, which is what six and a half visits would bill.

You remember how many visits your treatment plan took. It wasn't six.

There's one price. No levels, no upgrade, no founding rate, no discount if you act today. Cancel whenever you want.

If you do the work for thirty days and it does nothing for you, I'll give you your money back.

You won't have to prove it to me. The system already knows whether you showed up. Complete 75 percent of your sessions in the first thirty days, ask for a refund, and you get one. I won't ask why.

If you never logged in, that's a different conversation, and the answer is no.

Don't join. Talk to your attorney first.

Do that. This isn't a replacement for care you've been told you need, and I'm not in a position to override somebody who has actually examined you.

I can't give you one. I haven't examined you and I never will.

Nobody here will. This is yours to run. If you want a clinician involved, this isn't the thing.

Believe it.

This one needs explaining, because most programs won't mention it.

If your joints move further than most people's, a neck program you run on your own may not be right for you, and I want to be straight about why. There is no research on whether neck exercise is safe or unsafe for hypermobile people. None either way. What does exist is a set of recommendations from a panel of physical therapists who work with this exact group, and for people whose necks are easily stirred up they advise avoiding large neck movements, weight or pull through the head, and anything past gentle holds. A follow-along program can't tell how stirred up your neck is on a given day. A person in the room can.

​So if that's you, work with somebody in person who knows hypermobility. There's a self-test below if you want to check.

Numbness, weakness, changes in coordination, anything that came on fast. Get seen. Then come back if it still makes sense.

Not your neck. Not your posture. One thing you stopped doing.

Backing out of the driveway without turning your whole body. Sleeping on the side you like. Getting the groceries in one trip.

Pick it, score it honestly, and go to work. When you take it back you'll pick another, and it will be something you can't picture wanting today.

That's the whole thing. One at a time, for as long as you want to keep going.

​$67 a month. Cancel whenever.

P.S. Before you go, look at your two totals from Part A and Part B one more time.

That gap didn't open in a week and it won't close on its own. Most of what improves after a crash improves in the first three months, and after that it mostly holds where it is. Yours has been holding for a while now.

Nothing about that changes until something changes.