The 21-Day Program

21 days. 10 minutes a day.

A spine that doesn't hate you.

A complete, follow-along program built by Dr. Lenny Roberts — chiropractor, former team chiro for the Philadelphia 76ers, and the guy your friends' friends already know about.

What's inside

Everything you need. Nothing you don't.

21 daily videos

Short, no-fluff videos (3–8 min). Watch on the couch, the train, or in the kitchen.

Printable workbook

A 40-page PDF you can print. Mark it up. Use it on the kitchen counter.

Stretch library

30+ targeted moves filed by 'desk,' 'couch,' 'plane,' and '3am wake-up.'

Accountability game

Streaks, levels, and a 5-day pain-free 'boss fight.' Yes, it's silly. Yes, it works.

Curriculum

Three weeks, three jobs.

01

Week 1 — Decompress

Stop digging the hole.

We start with the simplest, highest-leverage moves: how to set up your screen, your phone habits, and a 90-second neck reset you'll do three times a day. By day seven, the all-day ache starts breaking up.

  • The 'Phone-at-Eye-Level' rule

  • The 90-Second Reset (anywhere, no equipment)

  • Workstation tear-down (10-min audit)

  • Daily check-in: 1 streak point per day

02

Week 2 — Rebuild

Wake up the muscles your phone put to sleep.

Deep neck flexors. Mid-back rhomboids. The forgotten muscles holding your head up. Five-minute strengthening sessions, three times a week, plus daily mobility. Streaks, levels, and bonus 'boss-fight' challenges keep it stupid fun.

  • Chin tuck progressions (4 levels)

  • Wall angels & doorway stretches

  • Mid-back wake-up sequence

  • Bonus level: weekend mobility flow

03

Week 3 — Lock it in

Make it stick. Make it yours.

We turn the 21 days into a 21-year habit. You'll build your personalized 'minimum effective dose' — the smallest daily routine that keeps you out of pain forever — and graduate with a printable wall poster of your daily five.

  • Build your personal daily five

  • Sleep & pillow fix (this one is huge)

  • Stress-tension protocol for high days

  • Final boss: the 5-day no-pain streak

Pricing

One price. No upsells.

Pick the version that fits. Both come with the full 21-day program and lifetime access.

Core

Core

Plus (group coaching)

Core

$97

The complete self-paced 21-day program.

  • All 21 video lessons

  • Printable PDF workbook

  • Stretch library (30+ moves)

  • Gamified accountability tracker

  • Lifetime access · all future updates

  • 30-day full-refund guarantee

Plus (group coaching)

Most popular

Plus

$197

Everything in Core, plus monthly group calls with Dr. Lenny.

  • Everything in Core

  • Monthly live Q&A with Dr. Lenny

  • Private community group

  • Form-check video reviews (your reps, his eyes)

  • Quarterly 'spine reset' workshops

  • Lifetime access · all future updates

30-day no-questions refund. Finish week 1, don't feel it, email me. Done.

Real questions, real answers

FAQ.

How long does each day take?

About 10 minutes. Some days less, some days a bit more if you choose the bonus challenges. The whole point is that it fits into a real life.

Do I need any equipment?

Nope. A wall and the floor will get you 90% of the way. A foam roller and a resistance band are nice-to-haves I'll suggest in Week 2 if you want them — they're under $30 combined.

I'm in real pain. Should I still do this?

If your pain is severe, sudden, came after a fall, or comes with numbness or weakness in your arms — see a clinician in person first. This program is for the chronic, low-grade tech-neck pattern that 90% of desk workers have. If you're not sure, I'd rather you book with me or someone local before starting.

Will this work if I'm 50? 65? 25?

Yes. I've used the same principles with teenagers and with patients in their 70s. The exercises scale — every move has a beginner version and a harder version.

Refund policy

If you finish Week 1 and don't feel a meaningful difference, email me. I'll refund you in full and we'll part as friends. I'm not in the business of holding people hostage to a course.

Is this a substitute for seeing a chiropractor?

No — and I'll be the first to say it. If you have a structural issue, this program won't replace hands-on care. It's the program I wish every one of my patients had on day one as a complement to their visits, and a great starting point for everyone else.

Three weeks from now

you'll wish you'd started today.

Or you can keep waking up stiff and Googling 'best stretch for tech neck' at 11pm. Up to you.

(Stripe checkout coming online — for now, click 'Contact' to be notified the moment it launches.)

Real talk and proven exercises from Dr. Lenny Roberts, DC — 25 years in practice, team chiro for the 76ers and Temple Football, founder of Summit Spine & Wellness in Philadelphia.

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© 2026 Text Neck Doctor · Summit Spine & Wellness · [email protected]

Educational only. Not a substitute for in-person care. If you're in pain that's severe, sudden, or doesn't ease — see a clinician.