Rehab & Recovery · Program 18

Stinger & Burner Recovery

A stinger is a jolt of burning pain down the arm when the brachial plexus gets stretched or compressed, usually from a hit that drives the shoulder down while the neck bends away. This program calms the irritated nerves, then builds the neck strength and controlled range that make the plexus harder to stretch to its limit. It suits athletes recovering from a recent stinger and anyone stacking repeated episodes who needs a stronger buffer.

Focus · Brachial plexus stingersFrequency · 3x per weekSession · 10-12 min
Stinger & Burner Recovery cover art
The goal

Recover from stingers and build the neck strength and control that protect the brachial plexus from the next one.

Who it is for
  • Recovering from a recent stinger or burner, symptoms resolving
  • A history of repeat stingers in contact sport
  • Cleared to begin progressive neck strengthening

Nerve Calm + Baseline Motion

Let the plexus settle while re-establishing symptom-free motion. Isometric entry work builds strength without stretching irritated nerves.

01Muscles worked in Wall Isometric PressDemo video coming soon

Wall Isometric Press

2 sets of 5 second presses each directionWall

Pressing into a wall strengthens the neck with no head movement at all, keeping the healing plexus completely off stretch.

How To
1Place your forehead, then each side of your head, lightly against a wall or a folded towel.
2Press gently for the prescribed time, keeping your neck long and your jaw relaxed.
Coaching Cues
Press lightly
this is not a maximum effort
Keep your neck long
Relax your jaw and shoulders
Ease off if symptoms increase
Muscles Activated
Deep neck flexors/extensorsSCM
02Muscles worked in Protraction / RetractionDemo video coming soon

Protraction / Retraction

2 sets of 8 repsFront & Back

Neutral gliding restores motion in the plane least likely to tension the plexus, a safe first pattern while nerves settle.

How To
1Glide your head straight forward, reaching your chin outward, then glide it straight back as though making a double chin.
2Keep your eyes and chin level the entire time and move smoothly along a horizontal path.
Coaching Cues
Slide your head along an invisible shelf
Make a double chin
then get rid of it
No nodding
keep your eyes level throughout
Think forward and back
not up and down
Muscles Activated
SCMAnterior scaleneDeep neck flexorsSemispinalis cervicis
03

Look Left, Look Right

2 sets of 4 reps each sideAny direction

Short-range turns rebuild rotation gradually, staying well clear of the bent-away position that fired the stinger.

How To
1Stand tall with your chest up and your chin level.
2Turn your head slowly to one side as far as you can go comfortably, hold for a moment, then return to center and repeat to the other side.
3Only your head moves.
Coaching Cues
Chin stays level as you rotate
Eyes lead the movement
Do not tilt your head
it is a turn and not a lean
Move with control and not momentum
Muscles Activated
SCMSplenius capitis/cervicisLongissimus capitis

Advance whenAdvance when arm symptoms are fully resolved and baseline motion is comfortable in every direction.

Strength Foundations

Build holding strength and controlled range now that the nerve is quiet. The lateral neck muscles that resist stinger mechanics get their first real training.

01Muscles worked in Protraction / RetractionDemo video coming soon

Protraction / Retraction (with hold)

2 sets of 6 reps with 3 second holdsFront & Back

Retraction holds strengthen the alignment that keeps the plexus slack, since a forward head pre-tensions the nerves before any hit arrives.

How To
1Glide your head straight forward, reaching your chin outward, then glide it straight back as though making a double chin.
2Keep your eyes and chin level the entire time and move smoothly along a horizontal path.
Coaching Cues
Slide your head along an invisible shelf
Make a double chin
then get rid of it
No nodding
keep your eyes level throughout
Think forward and back
not up and down
Muscles Activated
SCMAnterior scaleneDeep neck flexorsSemispinalis cervicis
02

Look Left, Look Right (with hold)

2 sets of 4 reps each side with 3 second holdsAny direction

Holding at the end of comfortable rotation rebuilds strength at longer muscle lengths, exactly where a stinger overwhelms the neck.

How To
1Stand tall with your chest up and your chin level.
2Turn your head slowly to one side as far as you can go comfortably, hold for a moment, then return to center and repeat to the other side.
3Only your head moves.
Coaching Cues
Chin stays level as you rotate
Eyes lead the movement
Do not tilt your head
it is a turn and not a lean
Move with control and not momentum
Muscles Activated
SCMSplenius capitis/cervicisLongissimus capitis
03Muscles worked in Isometric HoldDemo video coming soon

Isometric Hold

3 sets of 15 second holdsFront

Neutral isometrics build the bracing capacity that resists the sudden neck bend at the heart of stinger mechanics.

How To
1Set your head in the working position and hold it there against the band.
2Keep your chin level, breathe normally, and resist any drift for the full time prescribed.
Coaching Cues
Brace your neck without clenching your jaw
Keep breathing through the hold
Nothing moves but your ribs
End the set when your position starts to drift
Muscles Activated
Deep neck flexors/extensorsSCMSplenius

Advance whenAdvance when holds at comfortable end range produce zero tingling, burning, or heaviness.

Loaded Range

Strengthen through combined planes and longer efforts. The buffer between normal motion and nerve stretch keeps widening.

01Muscles worked in DiagonalsDemo video coming soon

Diagonals (shallow range)

2 sets of 4 reps each diagonalFront or Back

Shallow diagonals train the down-and-across patterns that mirror stinger mechanics, at a depth that builds protection without nerve tension.

How To
1Start by looking down toward one armpit.
2Trace a diagonal path upward with your eyes and nose until you are looking above the opposite shoulder, then return along the same path.
3Finish your reps on one side before switching to the opposite diagonal.
Coaching Cues
Draw an X in your field of view with your nose
Follow a diagonal line with your eyes
Use full range but keep it smooth
Feel your neck twist and lengthen
Muscles Activated
SCMSplenius capitisScalenesSuboccipitals
02Muscles worked in 360 SpinDemo video coming soon

360 Spin (slow tempo)

2 slow rotations each directionFront

Slow circles build endurance around the whole neck so fatigue late in a game never leaves the plexus unguarded.

How To
1Stand tall with your shoulders stacked over your hips and fix your eyes on a point straight ahead.
2Rotate your body in place, hips, torso and feet, while your head stays completely still.
3Move slowly through a full clockwise turn, then reverse and complete a full counterclockwise turn.
Coaching Cues
Head still
body turns
Move like a tank turret with your upper body rotating under a fixed head
Do not let your nose drift from its anchor point
Feel the resistance wrap around you as you rotate
Muscles Activated
SCMSplenius capitis/cervicisSemispinalis capitisMultifidus
03Muscles worked in Isometric HoldDemo video coming soon

Isometric Hold (in rotation)

3 sets of 20 second holds each sideFront

Rotational isometrics build the side-specific holding strength that stops the head from being driven away from a loaded shoulder.

How To
1Set your head in the working position and hold it there against the band.
2Keep your chin level, breathe normally, and resist any drift for the full time prescribed.
Coaching Cues
Brace your neck without clenching your jaw
Keep breathing through the hold
Nothing moves but your ribs
End the set when your position starts to drift
Muscles Activated
SCMSplenius capitis/cervicisLongissimus capitis

Advance whenAdvance when diagonal and isometric work is strong with the arm completely silent for two weeks.

Contact-Ready Neck

Finish with the loaded strength that makes the next collision a non-event. This is the armor phase.

01Muscles worked in DiagonalsDemo video coming soon

Diagonals (full range)

2 sets of 6 reps each diagonalFront or Back

Loaded full-range diagonals strengthen the neck through the complete arc a hit can force it toward, shrinking the unprotected zone to nothing.

How To
1Start by looking down toward one armpit.
2Trace a diagonal path upward with your eyes and nose until you are looking above the opposite shoulder, then return along the same path.
3Finish your reps on one side before switching to the opposite diagonal.
Coaching Cues
Draw an X in your field of view with your nose
Follow a diagonal line with your eyes
Use full range but keep it smooth
Feel your neck twist and lengthen
Muscles Activated
SCMSplenius capitisScalenesSuboccipitals
02Muscles worked in 360 SpinDemo video coming soon

360 Spin (eyes closed)

1 rotation each directionFront

Eyes-closed circles sharpen the position sense that lets the neck brace correctly in the split second before contact.

How To
1Stand tall with your shoulders stacked over your hips and fix your eyes on a point straight ahead.
2Rotate your body in place, hips, torso and feet, while your head stays completely still.
3Move slowly through a full clockwise turn, then reverse and complete a full counterclockwise turn.
Coaching Cues
Head still
body turns
Move like a tank turret with your upper body rotating under a fixed head
Do not let your nose drift from its anchor point
Feel the resistance wrap around you as you rotate
Muscles Activated
SCMSplenius capitis/cervicisSemispinalis capitisMultifidus
03Muscles worked in Protraction / RetractionDemo video coming soon

Protraction / Retraction (with hold)

2 sets of 8 reps with 3 second holdsFront & Back

Heavier retraction holds lock in the head-back alignment that keeps the plexus slack when the shoulder takes a blow.

How To
1Glide your head straight forward, reaching your chin outward, then glide it straight back as though making a double chin.
2Keep your eyes and chin level the entire time and move smoothly along a horizontal path.
Coaching Cues
Slide your head along an invisible shelf
Make a double chin
then get rid of it
No nodding
keep your eyes level throughout
Think forward and back
not up and down
Muscles Activated
SCMAnterior scaleneDeep neck flexorsSemispinalis cervicis
Get the gear

Train this program with the Iron Neck 3.0 Pro

The 360 degree resistance head unit this program is built around, with the anchor and bands you need to train every direction from day one.

Shop the Iron Neck
Iron Neck 3.0 Pro
Iron Neck 3.0 Pro $599.00
Set your resistance

Light, medium, or heavy?

We call for an effort level instead of a specific weight, because the right resistance depends on you, the movement, and where you are in your training. For the sets and reps listed on each exercise, pick the resistance that makes the last few reps feel like the level shown.

Light

You finish the set with several clean reps still in the tank. The work stays easy and fully controlled from the first rep to the last.

Medium

You could manage a few more reps at the end, but not many. The final reps take real effort while your form holds.

Heavy

You reach the last prescribed rep with little or nothing left. Completing every rep with good form is genuinely hard.

These are starting points, not rules. Everyone is built differently, so adjust to fit you: size down if your form breaks before the final rep or a movement aggravates a symptom, and only size up once every rep feels smooth and pain free. When you are unsure, choose the lighter option.