A 7-Day Midlife Mobility Reset

A gentle, whole-body system for busy midlife women

By Dr. J. Henriett, DPT

MODULE 1 — Neck & Upper Back Reset

Goal: Release tension, improve posture, and calm neck & upper back pain.

Why this area hurts so much in midlife?

Many women in their 40s, 50s, and 60s feel:

• Tight, tired neck muscle

• “Knots” at the tops of the shoulders

• Stiffness when turning the head

• Headaches that start at the base of the skull

This happens because of:

• Looking down at phones and screens

• Stress and “holding tension” in the neck

• Years of slouching

• Less movement in the upper back

• Hormonal changes that make tissues less stretchy

Common complaints this module helps with

• “My neck feels stiff and crunchy when I turn.”

• “I get tension headaches.”

• “My shoulders are always up by my ears.”

• “I can’t find a comfortable sleeping position.”

When to get checked by a medical provider

Stop and talk to a provider if you notice:

• Sudden, very strong headache

• Numbness or tingling in your arm or hand

• Weakness in your arm or hand

• Trouble with balance, vision, or speaking

• Symptoms after a fall or accident